The reference value of the glycemic index food list values are charted below and the glucose value showing the glycemic index which equals 100. The index value of high GI foods is index at greater than 70 and low GI foods are indexed at less than 55. Medium GI foods are indexed in between the High GI and the Low GI foods.
Common foods glycemic index foods such as cereals are as follows: all bran 51, bran buds 45, cornflakes 84, rice krispies 82, Kellogg's special K 54, oats 49, puffed wheat 67, shredded wheat 67. The glycemic value index for grains is as follows: basmati rice 58, brown rice 55, white rice 72, instant noodles 46, bulgur 48, and buckwheat 54, and Taco shells 68. The glycemic value for common fruits is as follows: banana 55, cherries 22, apples 38, cantaloupe 65, grapefruit 25, grapes 25, mango 55, kiwi 52, pears 38, pineapple 66, watermelon 103, papaya 58, oranges 44 and plums 39.
The glycemic index food list for common vegetables is as follows: cabbage 10, carrots 49, beets 69, corn 55, lettuce 10, broccoli 10, mushrooms 10, onions 10, baked potatoes 93, mashed potatoes 86, fried potatoes 75, pumpkin 75, red peppers 10, sweet potatoes 54. The glycemic value for common legumes is as follows: chickpeas 33, baked beans 48, lentils 30, navy beans 38, broad beans 79, cannellini beans 31, pinto beans 39, soy beans 18, red kidney beans 27 and white beans 31.
The glycemic value index for pasta is as follows: fettuccini 32, spaghetti 43, spiral pasta 43, meat ravioli 39, macaroni 47, rice vermicelli 58, capellini 45 and linguine 46. The index value of breads and cakes is as follows: waffles 76, sponge cake 46, stone ground whole wheat 53, sour dough bread 52, pita bread 57, bagel 72, croissant 67, donut 76 and rye bread 76 and pumpernickel bread 51 in addition white bread 70 and whole wheat bread 69.
The glycemic value index for dairy products is as follows: skimmed milk 32, whole milk 22, flavored milk 32, whole ice cream 61, low fat ice cream 50 and low fat yoghurt 33. The snack glycemic index value is corn chips 72, peanuts 14, cashews 22, chocolate nut bar 49, jelly beans 80, popcorn 55, walnuts 15, pretzels 83, chips 55 and a snicker bar 41. The glycemic value index for sugars is as follows: glucose 100, honey 58, fructose 23, sucrose 65, lactose 46 and maltose 105.
The glycemic index food list for common cakes and cookies is as follows: crackers 74, melba toast 70, crisp bread 71, oatmeal cookies 55, rye-vita crisp bread 69, rice cakes 82, rice crackers 91, water crackers 78, soda crackers 74, shortbread 64 and wheat thins 67.
The glycemic index food list was originally created for diabetics and in conjunction with this index many other facets such as exercise, oral and insulin medication management and regular checking of their blood sugars are all essential in order to maintain their blood sugar values within normal limits.
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