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What is the Glycemic Index?

The glycemic index (GI) is a measurement on carbohydrate containing foods and their impact on blood sugar levels

Why is GI Important?
Diets low in glycemic index foods have been associated with a decrease in the risk of cardiovascular disease, type 2 diabetes, metabolic syndromes, stroke, depression, chronic renal disease, the formation of gallstones, uterine fibroids and cancer of the breast, colon, prostate and pancreas.

Taking advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in the GI value

High GI Foods = GI of 70+ (Try to avoid.)
Medium GI = 55 – 69 (use caution.)
Low GI = 0 – 54 (This is your target zone, look for foods with a low GI score)

Glycemic Index and Carb Count for Common Foods

FOODGrams CarbsGI rangeAverage GI
White Potato (medium)3456-111high 80s
Sweet Potato (medium)2444-7861
Carrots (1/2 cup)616-9247
Green Peas (1/2 cup)1139-5448
Chick Peas (1 cup)5431-3634
Soy Beans (1/2 cup)1315-2017
Apple (medium)1928-4438
Banana (medium)2746-7058
White Bread (1 slice)1464-8372
Whole Wheat Bread (1 slice)1252-8771
Bread w/Cracked Wheat Kernals (1 slice)1248-5853
Oatmeal (not instant – 1/2 cup dry)2742-7558
White Rice (1 cup long grain)4550-6456
Brown Rice (1 cup long grain)4566-8777
Pasta (1 cup)4340s-60s50s