Glycemic Index Food List

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Food NameGlycemic LoadGlycemic Index 
Milk, cow's, fluid, whole1.227.0
Milk, calcium fortified, cow's, fluid, whole1.431.0
Milk, calcium fortified, cow's, fluid, skim or nonfat1.632.0
Milk, cow's, fluid, 2% fat1.429.5
Milk, cow's, fluid, acidophilus, 2% fat1.429.5
Milk, cow's, fluid, 1% fat1.632.0
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat1.632.0
Milk, cow's, fluid, lactose reduced, 1% fat1.632.0
Milk, cow's, fluid, lactose reduced, 1% fat, fortified with calcium1.632.0
Milk, cow's, fluid, lactose reduced, nonfat1.632.0
Milk, cow's, fluid, lactose reduced, nonfat, fortified with calcium1.632.0
Milk, cow's, fluid, lactose reduced, 2% fat1.429.5
Milk, cow's, fluid, lactose reduced, whole1.431.0
Buttermilk, fluid, 1% fat1.531.0

Usage Note

  • Glycemic load values in table are calculated per 100g of food.
  • This online glycemic index database has data for 3,055 food items. Our Windows software version has GI and GL data for 3,770 food items.
  • Glycemic indices are color coded: Red for High GI, Green for low GI and Yellow for medium GI foods with gradual gradation between GI values. This means, for example, among the high GI foods, those with lower GI ratings will be less red and more yellow. Similarly with low GI foods. Those with lower GI are coded with greener color.
  • Click on column header to sort foods by name or by Glycemic Index or Glycemic Load.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Glycemic Index Info from National Institutes of Health

The Glycemic Index (GI) is a measure of the glycemic effect of carbohydrate in a particular food compared to an equivalent amount of carbohydrate in a standard amount of glucose or white bread.
The Glycemic Load (GL) of a serving of a specific food is simply the product of its GI (divided by 100) and the grams of carbohydrate from a single serving of that food. It is important to note that a food with a high GI may not always have a high GL. This can happen if the food has very little carbohydrate (for example, meat) or if the food is consumed in small quantities.

Foods with a high glycemic index release glucose quickly and cause a rapid rise in blood glucose. Foods with a low glycemic index release glucose slowly into the blood.

Glycemic Index and Health Implications

Walter Willett, MD, PhD, Chairman of the Department of Nutrition at the Harvard School of Public Health: "Given essentially conclusive evidence that high GI/GL diets contribute to risk of type 2 diabetes and cardiovascular disease, reduction in GI and GL should be a public health priority."

An international committee of leading nutrition scientists from ten countries released a Scientific Consensus Statement in which they concluded that carbohydrate quality (measured by the glycemic index or GI) matters and that the carbohydrates present in different foods affect post-meal blood sugar differently, with important health implications. They also confirmed that there is convincing evidence from a large body of research that low glycemic index/glycemic load (GI/GL) diets reduce the risk of type 2 diabetes and coronary heart disease, help control blood glucose in people with diabetes, and may also help with weight management. The Committee recommended inclusion of glycemic index and glycemic load in national dietary guidelines and food composition tables, and that packaging labels and symbols on low-GI foods should be considered. They also confirmed low GI measurements complement other ways of characterizing carbohydrate foods (such as fiber and whole grain content), and should be considered in the context of an overall healthy diet.

Carbohydrates and the Glycemic Load

Researchers have developed a way to classify foods that takes into account both the amount of carbohydrate in the food and the impact of that carbohydrate on blood sugar levels. This measure is called the glycemic load. A food's glycemic load is determined by multiplying its glycemic index by the amount of carbohydrate it contains. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load.

How High-Glycemic Carbs Can Trigger Food Cravings

from the New York Times

Regardless of the diet they choose, most people who lose a great deal of weight have a difficult time keeping it off for good. For many people, despite their best efforts, the weight returns within six months to a year. But a few studies of weight loss maintenance, including a large one in The New England Journal of Medicine in 2010, have reported some success with diets that limit high-glycemic foods like bagels, white rice, juice and soda.

In an experiment where subjects drink identical milkshakes except one type was made with high-glycemic corn syrup and the other a source of low-glycemic carbohydrates was used, four hours after drinking the high-glycemic shake, blood sugar levels had plummeted into the hypoglycemic range, the subjects reported more hunger, and brain scans showed greater activation in parts of the brain that regulate cravings, reward and addictive behaviors.


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