The glycemic index chart: good carbs and bad ones

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The glycemic index chart: good and bad carbohydrates

The following glycemic index chart illustrates how your blood sugar levels rise after consuming a certain type of food. The general consensus is that a GI of 55 or less is beneficial, and the lower the GI, the better. For example, stevia extract has a glycemic index of zero, which means you'll be hard-pressed to find a healthier product.

Sucrose (table sugar) however, has a GI of 100. Recent developments in the treatment of diabetes have pointed out that diabetes is most probably caused not by sugar itself, but predominantly by the fact that it contains a lot of carbohydrates. Therefore, if you're diabetic, you should avoid all food and drinks with a GI of over 55.

Please keep in mind that the glycemic index chart found below certainly is in no way exhaustive, and that it is only meant to be informative. Please consult your doctor or dietician if you plan on changing your eating habits.

In order to fully understand how to use this chart, let's first examine the difference between so-called "good" and "bad" carbs (short for carbohydrates).

Good carbs:

Good carbs are absorbed by the human body slowly, or not at all. They only cause a minor change in blood sugar levels. Their GI is below 55. Examples of "good carbs" are wholemeal bread, rye bread, legumes, mushrooms, and certain types of fruit. For more detailed information on the GI of fruit, please visit the sugar free diet page.

Bad carbs:

Bad carbs are absorbed by the human body at a fast rate and heighten the risk of causing hyperglycemia (high blood sugar levels). Their GI is above 55 and the higher the number, the higher the risks! Examples of "bad carbs" are sugar, maple syrup, corn, beetroots and potatoes. Refrain from consuming these as much as possible when you're diabetic or showing beginning signs of diabetes.

GI	Good carbohydrates	GI	Bad carbohydrates
10	Greens, tomatoes	110	Maltose (beer)
10	Zucchini, eggplants	103	Date syrup
10	Onion, garlic	100	Sugar, glucose, dextrose
15	Celeriac, fresh apricots, tofu	95	Oven baked potatoes, french fries
15	Walnuts, unsalted peanuts	95	Rice flour, modified starch
20	Cooked soybeans, fructose	90	Mashed potatoes, potato chips
22	Split peas, green lentils	85	Honey, grape juice, dried dates
22	Sugar free fruit jam	85	Dried carrots, roasted or minute rice
30	Green beans, chickpeas	85	Burger buns, corn flakes, popcorn
30	Yellow lentils, white beans	80	Garden beans, dried dates
30	Dairy products, raw carrots	70	Baguettes, cookies, sugary cereal
35	Wild rice, figs, dried apricots	70	Candy bars, sugary soft drinks
40	Brown beans, green peas	70	Boiled potatoes, noodles, ravioli
40	Wholemeal bread or pasta	65	Couscous, beetroots
40	Sugar free cereal, fresh OJ	65	Orange juice in box, sugary jam
45	Spaghetti al dente	60	Fresh dates, long grain rice
50	Canned peas, basmati rice	60	Semolina
50	Buckwheat flour or crepes	55	Shortcrust pastry, white pasta

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