Glycaemic Index

The glycaemic index (GI) is a measure of how much a food affects the blood sugar level. This is very important for diabetics who need to keep their blood sugar level within specific limits. Diabetics can determine their diet by Different foods have different effects on the blood sugar level, and a GI level between 0 (no effect) and 100 (serious effect) has been given to most foods, and comprehensive lists of these are available from doctors, dieticians and diabetic educators. A limited number of foods and their GI are listed below.

Food GI Food GI Food GI
All Bran Cereal 30 Apple, fresh 38 Apple juice 40
Apricot 57 Dried Apricot 31 Baguette 95
Baked beans in tomato sauce 48 Banana 55 Beetroot 64
Biscuit, plain digestive 59 Bread, high fibre white 80 Bread, white – one slice 70
Bread, wholemeal 77 Cake, plain sponge 46 Carrots, boiled 49
Cherries 22 Chocolate, dark 49 Chocolate, milk 45
Coca-Cola 58 Coco-Pops 70 Corn Flakes 84
Crumpet 69 Fettucini 32 Fish fingers 38
Flour, white 70 French fries 75 Fruit loaf 47
Grapefruit 25 Grapes 46 Ice cream, full cream 60
Ice cream, low fat 50 Jatz crackers 55 Jelly beans 78
Just Right 60 Lamingtons 87 Macaroni & cheese 64
Marmalade 33 Mango 51 Mars Bar 65
Milk, full cream 31 Milk, skim 32 Muesli bar with fruit 61
Noodles, two minute 46 Nutri Grain 66 Orange 44
Orange juice, unsweetened 53 Paw paw 57 Peach 42
Peaches, canned unsweetened 38 Pear 39 Pears, boiled 45
Pineapple, raw 66 Pineapple juice, unsweetened 46 Porridge 42
Potato crisps, plain 63 Potatoes, baked 85 Potatoes, boiled 50
Pumpkin, boiled 70 Raisins 65 Ravioli 39
Rice Bubbles 83 Rice, boiled brown 77 Rice, boiled white 56
Sausages, fried 28 Scones, plain 92 Soft drink 63
Soy milk 44 Spaghetti 41 Strawberries, fresh 40
Sweet corn, fresh 52 Watermelon 72 Yoghurt 36
Yoghurt, diet 27

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