This free glycemic index chart is an excellent tool for those with diabetes, heart disease or for those who are overweight. Individuals who want to take proactive steps to prevent these conditions can also greatly benefit from this chart.
Carbohydrates and Blood Sugar Levels
Certain carbohydrates raise blood sugar levels more quickly than others and this is not desirable. These fast fluctuations cause mal health and weight gain over time if they're present in the body excessively. Furthermore, they can be a real problem for diabetics who frequently experience hypoglycemic episodes. Using this chart can help you plan meals with foods that do not quickly raise blood sugar levels.
Handy Glycemic Index Chart
This free chart lists foods and their assigned glycemic index (GI) ranking. A food is assigned a GI ranking based on how quickly it raises blood glucose levels, often called its glycemic response. The more a food stimulates a glycemic response the higher ranking it's given and the worse it is for diabetics. If you're not diabetic, you'll want to choose foods with a low GI ranking as much as possible but still consume healthy foods that may have a higher GI ranking for a balanced diet.
Additionally, keep in mind that to be considered a low glycemic index food a GI should be less than 55. Foods with GI index between 55 and 70 are considered intermediate foods and high glycemic index foods have a GI of more than 70.
|Fat Free Milk||Low||32|
|Whole Wheat Spaghetti||Low||37|
|Meat Filled Ravioli||Low||39|
|Durum Wheat Spaghetti||Medium||55|
|Macaroni and Cheese||Medium||64|
|Brown Rice Pasta||High||92|
Most vegetables and fruits have very low glycemic indexes. However, a handful do contain high numbers, such as:
- Broad beans
Keep This Chart Handy
The World Health Organization encourages people to choose low glycemic index foods when eating carbohydrates. Make sure to keep this free glycemic index chart handy when grocery shopping and meal planning, as this practice is an easy and inexpensive way to control and prevent diabetes, heart disease and weight gain.