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Glycemic Index for Selected Foods
The Glycemic Effect is a measure of the extent to which a food raises the blood glucose level as compared to pure glucose. Most of the body's cells respond to insulin by taking up glucose from the blood.
Post Workout Recovery
My recommendation for those who are weight training is to consume foods in the 80% to 100% (or greater) range immmediately after a workout to replenish spent glycogen stores. Consider mixing a shake, and adding some protein powder–it's easier, and probably more palatable than solid food at this time.
Pre Workout Fueling
You'll want to consume the slower burning foods, in, around or below below the 50% range an hour or so prior to your workouts to keep your blood sugar levels stable while training.
General Eating Guidelines
Your best bet for maintaining energy levels, avoiding the "blood sugar roller-coaster" & thus keeping a positive mood, as well as staying lean is to consume foods that are below the 80% level of this table, except immediately following your workout. Avoid processed foods. Period.
Glycemic Index
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Legend: * High Fat Content; "( )" indicates earlier data.
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Rapid Inducers of Insulin
Indicates greater than 100%
Puffed Rice 133
Rice Cakes 133
Puffed Wheat 133
Maltose 110
Breakfast Cereal 100+
100%
Glucose 100
White Bread 100 (69)*
Whole Wheat Bread 100 (72)*
90% to 100%
Grape Nuts 98
Potato (russet) 98
Parsnips 97
Carrots 92
80% to 90%
Rolled Oats (quick) 80 - 90
Oat Bran 80 - 90
Instant Mashed Potatos 80*
Honey 87
White Rice 82 (72)
Brown Rice 82 (67)
Banana 82 (62)
Potato (white) 81 (70)
Corn 82 (59)
70% to 79%
All-Bran 74 (51)
Kidney Beans 71 (29)
Moderate Inducers of Insulin
60% to 69%
Raisins 64
Mars Bars 68
Spaghetti (white) 60 (50)
Spaghetti (whole wheat) 60 (42)
Pinto Beans 60
Garbanzo Beans 61
Beets 64
50% to 59%
Peas (frozen) 51
Sucrose 59
Potato Chips 51*
Yams 51
40% to 49%
Orange 40
Navy Beans 40
Peas (dried) 49
Grapes 45
Whole Grain Rye Bread 42
Sponge Cake 46
Oat Meal (longer cooking) 49
Sweet Potato 48
Orange Juice 46
Pears 43
Reduced Insulin Secretion
30% to 39%
Apple 39
Black-eyed peas 33
Chickpeas 36
Ice Cream 36*
Milk (skim) 32
Milk (whole) 34*
Yogurt 36*
Lima Beans 36
Non-Fat Yogurt 32
Non-Fat Peach Yogurt 32
Non-Fat Apple Yogurt 39
Fish Sticks (due to breading) 38*
Tomato Soup 38
20% to 29%
Lentils 29
Fructose 20
Plums 25
Peaches 29
Grapefruit 26
Cherries 23
10% to 19%
Soybeans 15*
(high fat content retards absorption of carbohydrates)
Peanuts 13* (high fat content retards absorption of carbohydrates)
Fruit Juices which have glycemic indices
closely resembling Fructose.
Note–maltose content of each of these fruits
varies considerably, causing the
glycemic index of each to differ drastically.
High:
Banana
Moderate:
Pear
Orange
Apple
Grape
Low:
Peaches
Plums
Cherries
Grapefruit
This Glycemic Index list originally came from the Ann De Wees Allen's, Nov. 1991, Muscle and Fitness article. The National Academy of Sports Medicine adapted it for their Study Guide for the Personal Fitness Trainers' Certification and Training Program, 1992 Edition. I have referred to this, in both the magazine and study guide, many times over for recommending specific foods for my clients' and my own diets and pre / post-workout meals. It's certainly been quite helpful to me. I hope all of you who asked for this, or just run across it find it equally beneficial.
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