Glycemic Index

Welcome to Abbott Family's Glycemic Index Tool.

Have you ever eyed a new food and wondered how much it would raise your blood glucose? Nutrition researchers wonder the same thing and they use a tool called the "glycemic index" to compare different high-carbohydrate foods.

What is Glycemic Index (GI)?

Glycemic Index is the ranking of carbohydrates in foods according to how much they affect blood glucose levels. There are many factors contributing to the GI of a food, including the type of carbohydrate, fat content, processing and digestibility.

What does it mean?

High GI foods elevate blood sugar levels more rapidly and to a greater extent than low GI foods. For instance, mashed potatoes are a high GI food and eating them makes blood sugar rise a lot. Beans are a low GI food and eating them causes only a small change in blood sugar.

Examples of different kinds of foods and their GI values are shown in the table below.

Glycemic Index of Selected Foods
(Glucose = 100)

Food

GI Value

Low ≤ 55

Peanuts

14

Raw carrots

16

Cashew nuts

22

Kidney beans

28

Glucerna® SR Powder

31

Apple

38

Strawberries

40

Milk, full fat

40

Green Peas

48

Intermediate 55-69

Brown rice

55

Whole-grain bread

59

Corn

60

Spaghetti

61

Croissant

67

High ≥ 70

Parboiled rice

72

Mashed potato

74

Baked potato

85

Cornflakes

92

Baguette

95


Source:
Foster-Powell et al. International table of glycemic index and glycemic load values. Am J Clin Nutr 2002; 76:5-56.

Is a low GI diet beneficial?

A low GI diet can help control blood sugar levels in people with diabetes, helps with weight management, makes you feel full for a longer period of time, improves blood cholesterol profiles and may improve the body's sensitivity to insulin.

How are foods categorised?

Foods have been divided into categories based on their glycemic index values and classified as low GI, intermediate GI and high GI.


Glycemic Index Range

Low GI  55

Slower and lower rise in blood sugar levels

Intermediate GI 56-69

Moderate rise in blood sugar levels

High GI  70

Fast rise in blood sugar levels