What do you need to know about The Glycemic Index Diet –  for Diabetic Type 2 and Type 1

The Glycemic Index (GI) pioneered by Jenkins et al, measures how fast carbohydrate containing food raises blood sugar over 50 grams (1.75 oz.) of a specific food that is eaten. It is a ranking of foods on a scale from 0 to 100 based on the extent to which they raise blood sugar levels after eating. The faster food breaks down during digestion, the higher the GI count will be. Likewise, the slower a food breaks down, the lower the GI count will be.

Foods with a high glycemic index (greater than 70) will cause a rapid increase in blood sugar

Low Glycemic Index (55 and lower) food are slowly digested and absorbed, causing blood glucose levels to rise slowly over time and have a lower insulin response.

Unfortunately, over consumptions of foods with high glycemic measures will trigger the pancreas to produce high levels of insulin, which lead to overweight and high blood sugar. The glycemic index allows us to be more effectively evaluate our nutrition plan focusing on the quality of carbohydrates.

Get expert advice on how to control your Diabetic Type 2 or Type 1 from a functional nutritionist by clicking HERE!

When talking about The Glycemic Index chart, we all think about diabetic type II people. However, all of us can benefit from a low glycemic diet to support our glucose metabolism. High carbohydrates diet even from vegetables can influence the risk and curse of the diabetic disease type I, type II or III. Food sources of carbohydrate vary greatly in their rate of absorption and effects on blood glucose and insulin concentrations.

Type I diabetes can benefit from GI diet too

Individuals with type I diabetes, where they can’t produce insulin and therefore they need to inject insulin to control their blood glucose levels can benefit as well with low GI diet. A study published in the Diabetes Care Journal and American Journal of Clinical Nutrition found that a low GI diet can control blood glucose levels, fewer episodes of hyperglycemia and the need for insulin treatment is reduced. Those who were eating a high glycemic index (GI) diet may cause faster progression to type 1 diabetes.

Click HERE now to balance your blood sugar by a board certified functional nutritionist

low Glycemic Index, however, should become your healthy daily diet that will certainly improve your overall health.

 

Below is a list of low Glycemic Index Foods:

BREADS

Bagel 72

Kaiser roll 73

White bread 70

Whole wheat bread 69

Sourdough bread 52

Whole grain pumpernickel 46

 

CEREALS

Corn flakes 83

Rice Krispies 82

Grapenuts flakes 80

Cheerios 74

Puffed wheat 74

Shredded wheat 69

Grapenuts 67

Cream of wheat 66

Oatmeal 61

Special K 54

All bran 42

FRUIT

Watermelon 72

Pineapple 66

Raisins 64

Mango 55

Orange juice 52

Canned peach 47

Orange 43

Unsweetened apple juice 41

Apple 36

Pear 36

Peach 28

Grapefruit 25

SNACKS

Rice cakes 82

Jelly beans 80

Soda crackers 74

Corn chips 72

Chocolate bar 68

Rye crispbread 63

Power Bar 57

Popcorn 55

Potato chips 54

Peanuts 14

PASTA

Spaghetti 41

Whole wheat spaghetti 37

BEANS

Baked beans 48

Chickpeas 33

Cooked beans 29

Lentils 29

Soybeans 18

VEGETABLES

Baked potato 85

Beats 64

New potato 62

Sweet corn 55

Sweet potato 54

Carrots 49

Green peas 48

GRAINS

Instant rice 87

Millet 71

White rice 56

Brown rice 55

Bulgur 48

Converted rice 47

Barley 25

MILK AND YOGURT

Chocolate milk 34

Low-fat fruit yogurt 33

Skim milk 32

Whole milk 27

SUGARS

Glucose 100

Honey 58

Sucrose (table sugar) 65Fructose 43

Glycemic Index – Fruits

Fruits Glycemic Index score Carbohydrates in grams (100g) GI type
Apple, average 39 12 low
Apricot 57 7.5 med
Banana 54 23 low-high
Cantaloupe 65 3 med-high
Cherries 22 10 low
Grapes 46 15 low-med
Grapefruit 25 6 low
Kiwi 52 8 low
Mango 56 14.5 med
Orange 44 6 med
Peach 42 7 med
Pear 37 10 low
Pineapple 66 10 med-high
Plum 38 9 low
Raisins 64 70 med-high
Strawberry 40 6 low
Watermelon 72 7 high

 

Glycemic Index – Vegetables
Vegetables Glycemic Index score Carbohydrates in grams (100g) GI type
Artichoke 15 2 low
Asparagus 14 1.5 low
Beet 63 8 high
Bell Peppers 10 2.5 low
Broccoli 10 1.5 low
Brussels sprouts 16 4 Low-med
Cabbage 10 2.5 low
Carrot 70 7 high
Cauliflower 15 2.5 low
Celery 15 1 low
Eggplant 15 3 low-med
Green Beans 14 3.5 Low-med
Lettuce (average) 10 1.7 low
Mushroom 10 05 low
Onion 10 4 Low-med
Parsnip 98 11 high
Potato, boiled 56 16.5 high
Potato Sweet 50 20 high
Snow Peas 15 4.7 low-med
Spinach 15 3.64 low-med
Tomato 15 3.98 low-med
Zucchini 15 3.35 low-med
Yam 50 32 low-med

 

Glycemic Index – BAKERY PRODUCTS AND BEVERAGES
FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple made with sugar 44 60 13
Apple made without sugar 48 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 15
Coarse barley bread, 75-80% kernels, average 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 71 30 10
Wonder™ bread, average 73 30 10
Whole wheat bread, average 71 30 9
100% Whole Grain™ bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola®, average 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95±10 250 mL 40
Apple juice, unsweetened, average 44 250 mL 30
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade 78 250 mL 12
Orange juice, unsweetened 50 250 mL 12
Tomato juice, canned 38 250 mL 4

 

Net Carbohydrate Index

Apple = 17.4 net carbs
Apricots– 6 fresh whole = 18.4 net carbs
California Hass Avocado = 3.4 net carbs
Florida Avocado = 11.0 net carbs
Banana (small) = 21.2 net carbs (skip the Bananas)
Blackberries 1 cup = 10.8 net carbs
Blueberries 1 cup = 14.6 net carbs
Cherries 1 cup = 17 net carbs
Cranberries whole 1 cup = 8.0 net carbs
Dates – 1/2 chopped = 59.0 net carbs (skip the dates)
Grapefruit whole = 15.6 net carbs
Grapes (green/ seedless) 1 cup = 27.0 net carbs (High in net carbs!)
Grapes (purple) 1 cup = 14.8 net carbs
Guava 1/2 cup = 5.3 net carbs
Kiwi whole = 8.7 net carbs
Mango 1/2 cup = 12.5 net carbs
Cantaloupe balls 1/2 cup = 6.7 net carbs
Honeydew balls 1/2 cup = 7.3 net carbs
Watermelon balls 1/2 cup = 5.1 net carbs
Orange Whole = 12.9 net carbs
Papaya 1/2 = 6.1 net carbs
Peach whole = 7.2 net carbs
Pineapple fresh chunks 1/2 cup = 8.7 net carbs
Pomegranate 1/4 cup = 6.4 net carbs
Raisins (golden) 1 tbs = 7.8 net carbs
Raisins (seedless) 1 tbs = 7.4 net carbs
Raspberries 1 cup = 6.0 net
Strawberries 1 cup = 6.8 net carbs
Tangerine small = 6.2 net carbs
ARTICHOKES Whole = 6.9 net carbs
Hearts marinated 4 pieces = 2.0 net carbs
ASPARAGUS Steamed 4 spears = 1.6 net carbs
Green Beans steamed 1/2 cup = 2.9 net carbs
Yellow Wax, steamed 1/2 cup = 2.9 net carbs
Bok Choi 1/2 cup = 0.2 net carbs
Broccoli floweret’s = 0.8 net carbs
Broccoli Rabe 1/2 cup = 2.0 net carbs
Broccolini 1/2 cup = 6.7 net carbs
Brussel Sprouts steamed 1/2 cup = 4.7 net carbs
Green Shredded uncooked 1/2 cup = 1.1 net carbs
Green Cabbage steamed 1/2 cup = 1.6 net carbs
Red Cabbage uncooked 1/2 cup = 1.4 net carbs
Savoy Cabbage steamed 1/2 cup = 1.9 net carbs
Whole raw 1 large carrot = 6.5 net carbs
Sliced, steamed = 5.6 net carbs
Yucca cooked 1/2 cup = 26.0 net carbs
Raw Cauliflower 1/2 cup = 1.4 net carbs
Steamed Cauliflower 1 cup = 1.8 net carbs
Collard Greens steamed 1 cup = 4.0 net carbs
Corn Kernels 1/2 cup = 12.6 net carbs
Cucumber slices 1/2 cup = 1.0 net carbs
Broiled Eggplant 1 cup = 4.2 net carbs
Endive 1/2 cup = 0.4 net carbs
Fava Beans 1/2 cup = 12.1 net carbs
Fennel fresh 1/2 cup = 1.8 net carbs
Garlic fresh 1 clove = 0.9 net carbs
Jicama raw 1/2 cup = 2.5 net carbs )
Kale steamed 1 cup = 4.2 net carbs
Lettuce Boston Bibb 1 cup = 0.8 net carbs
Iceberg 1 cup = 0.4 net carbs
Romaine 1 cup = 0.4 net carbs
Mushroom – Portabello 4oz. = 4.1 net carbs
Shitake Cooked 1/2 cup = 8.8 net carb
Straw in a jar or can 1/2 cup = 2.0 net carbs
Button or white mushrooms 1/2 cup = 1.4 net carbs
Mustard Greens steamed 1 cup = 0.2 net carbs

 

Reference:

  1. Diabetes Care, 2005; 28: 2123.
  2. Diabetes Care, 2008; 15 January.
    Report of theU.S. Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2005 www.health.gov/dietaryguidelines/dga2005/report/rel=”nofollow”
    3. American Journal of Clinical Nutrition, 2002; 76: 290(S)-8(S)
  3. Report of theS. Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2005 www.health.gov/dietaryguidelines/dga2005/report/rel=”nofollow”
  4. American Journal of Clinical Nutrition, 2002; 76: 290(S)-8(S)
  5. Jenkins DJ, Wolever TM, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange.Am J Clin Nutr1981;34:362
  6. Walter Willettrel
    , JoAnn Manson, and Simin Liu, Glycemic index, glycemic load, and risk of type 2 diabetes 1,2,3 ; American Society for Clinical Nutrition, July 2002
    76 no. 1 274S-280S