GOOD CARBS FOOD FACTS – Glycemic Index (2024)

FAQs

What are the best carbs for glycemic index? ›

low GI (less than 55) – examples include soy products, beans, fruit, milk, pasta, grainy bread, porridge (oats) and lentils. medium GI (55 to 70) – examples include orange juice, honey, basmati rice and wholemeal bread. high GI (greater than 70) – examples include potatoes, white bread and short-grain rice.

High glycemic index foods

Sugar-containing beverages: Soda, sweet tea and sports drinks. Fast food: Cheeseburgers, fried chicken and pizza. Bakery/grains: Doughnuts, white bread and cereals (unless whole grain). Potatoes: Mashed potatoes and French fries.

Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats. High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.

Carrots. These are considered non-starchy (as are string beans, tomatoes, mushrooms, peppers, broccoli, asparagus and cauliflower) and good in a diabetes diet. High-fiber grains. Farro, quinoa and barley keep sugars more stable than white rice or pasta.

Chicken, beef, fish, and eggs all have a GI of zero because they contain zero or very small amounts of carbohydrates and have a minimal effect on blood sugar levels. Increasing your overall protein intake and reducing your intake of high-GI carbs may help improve blood sugar control.

Eggs have a relatively low glycemic index and therefore do not affect blood glucose levels. In addition, eggs are a satiating food and hence can reduce caloric intake, which may consequently help to improve glycemic control.

Bananas have a low-to-medium glycemic index

Glycemic index (GI) is a value assigned to food depending on how rapidly or how slowly it increases blood glucose levels. Foods that have a lower GI are absorbed slowly and cause a gradual change in blood sugar levels. Bananas have a GI of 42 to 62, depending on the ripeness.

Natural peanut butter and peanuts are low glycemic index (GI) foods. This means that when a person eats it, their blood sugar levels should not rise suddenly or too high. A diet that is high in magnesium may also offer protective benefits against the development of diabetes. Peanuts are a good source of magnesium.

Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes. People with diabetes have difficulty either producing or using insulin. They have to be aware of foods rich in carbohydrates, as these foods quickly break down into sugars.

Is avocado low glycemic? ›

The Glycemic Index of Avocados

The GI system assigns a number to certain goods according to how much the food will increase blood sugar. Avocados have a glycemic index of about 40. A low GI food has a GI value of 1-55, making avocado a food low on the GI scale.

Cheese has a relatively low glycemic index, with most cheese having a GI value of less than 50. For example, the GI of cheese like mozzarella and pressed cottage cheese equals 0. It means that consuming cheese is unlikely to cause any spike in blood sugar levels.

Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check. Sweet potatoes can be: Baked or microwaved.

The glycemic load (GL) is a measure of the type and quantity of the carbs you eat. When following the low GI diet, it's recommended that you keep your daily GL under 100.

Fibre, particularly soluble fibre, can lower GI. Add psyllium husk to breakfast cereal; add salad vegetables to a sandwich; add lentils to soup; choose high-fibre wholegrain bread and cereal. Cooking then cooling rice or potato. Try in a rice or potato salad.

People with diabetes can also benefit from diets that allow up to 26% of their daily calories to come from carbs. For people who eat 2,000–2,200 calories a day, this is equivalent to 130–143 grams of carbs ( 12 ). Since carbs raise blood sugar, reducing them to any extent can help you manage your blood sugar levels.