What is 'GI' and a List of Common Foods

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  1. Hey, great post. One thing I have noticed about this list: the high GI foods seem to be much more palatable than the low GI ones. Like many other people on AM, I like to eat, a lot. But things like bagels and gatorade now appear worse than pure dextrose, so I'm not quite sure how to proceed.

    Rice bran has nearly as much fiber as carb, and I want people to see my progress, not smell it.

    With this in mind, I will pick out a few selections from each list that appear reasonably palatable and have a GI under 75...
    Mixed grain bread 64
    Cake, banana loaf 67
    Cake, sponge 66
    Rice, instant, boiled for 1 min. 65
    Apple 52
    Apricots, dried 44
    Spaghetti, white 59

    From this list, apricots look like a winner. 3 apricots contain: Total Carbohydrate 11g, Dietary Fiber 1g.

    I don't claim to be a nutrition expert, but apricots seem to pop out from this list as a food that is relatively low GI, and have a relatively low risk of causing gastrointestinal (the other GI) discomfort.

    That said, I will pick up some dried apricots next time I am at the health food store. Does anyone else have suggestions for low GI foods that taste good and don't have too much fiber?

  2. so for instance with pancakes, is whole/mixed grain(pancake mix) less GI than white pancake mix?

  3. awesome post, thanks for the info!

  4. cxccxc

  5. Great , had learned

  6. Anyone know the GI of brown rice syrup????

  7. Good read. Well worth a sticky.

  8. Quote Originally Posted by johnegq22 View Post
    So basically, I should incorporate as many low GI foods in my daily diet as possible?
    ...other than post workout, YES!

  9. this is great, bc I always was confused by GI's.. but I don't exactly understand how I can implement this in my diet..
    morning meals "banana to kickstart things" then sweet potatoes as my complex carbs.
    after workout: maltodextrin, and dextrose for insulin spike. and no carbs after about 4-5 o'clock "while dieting". That's basically a breakdown of the carbs in my diet "I am meticulous about measurements but that doesn't apply here" so how would knowing this help? simple carbs hit your system fast in the morning, complex carbs throughout the day, and simple carbs post workout- isn't that enough info??

  10. I don't eat any sauces and I eat the same thing everyday with small weekly/ bi-weekly changes.

  11. if you know it,You have a healthy life.

  12. I am posting a link to the glycemic index of oatmeal, you will see that the OP has used intant oatmeal as an example for GI, which is misleading. Most BBers dontuse instant, they used rolled or ol fashioned oats.

    livestrong. com/article/373887-the-glycemic-index-load-for-oatmeal/

    The GI of oldfasioned oats is 55, not in the 80's. Also, you must know the exact GI of a fruit cannot be calculated, because the more ripe (darker) the fruit the higher the GI. Also, Multi-Grain breads are not all the same, the gi can be higher or lower depending on the make up of grains used. Some may use more wheat flower and less oats, while another uses enriched white flower with oats, wheat flower, sprouted grains and others. The number are just references to give an idea. if you want to know what your eating research the product. Thge web has made it easy to do.

    well i dont have enough post to paste a link in so i will put a space in it behind .com you will have to paste the link and back space it.
    Formutech Nutrition Rep --------------Team IronClad Physiques!!!
    www.formutechnutrition.com------------------ NPC Competitor

  13. Good carbohydrates also generally have a low glycemic index. Foods with a low glycemic index will not cause a spike in blood sugar. This is especially important for diabetics who have to constantly monitor their blood glucose levels.

  14. Good read.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  15. We have mostly adapted to GI food it seems, i.e.e agriculture etc.. and plenty of primitive cultures have thrived on GIA foods..

    Like I have said beofre it seems more of an issue if you have a genetic sensitivity..

  16. Fructose 32
    Chocolate 70
    Cornflakes 119?!

    Is this right?!
  17. GI

    Good job. I was unaware of this. Thanks for providing useful information.

  18. [QUOTE=Mulletsoldier;493981]'GI'....The term is tossed around often as we all have made low GI carbohydrates a staple of our diet. Yet, how many of the newer individuals to our lifestyle really understand what 'GI' is, how to implement or why for that matter?..Considering this I figured I'd put together this thread for info's sake

    What is 'GI'?

    'GI' stands for glycemic index. The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Pure glucose is given an arbitrary rating of 100 as a reference point and all other carbohydrates are rated from 0 onwards. Any carbohydrate with a rating below 55 is considered a "low GI food", and conversely any food 70 and up is generally considered a "high GI food"

    Why Are Low 'GI' Foods Important?

    Our bodies perform best when our blood sugar (blood-glucose) levels remain at a relatively constant level, supplying our bodies with equal amounts of fuel throughout the day. For our lifestyle choice it is important to have an equal, constant stream of glucose in order for muscle glycogen conversion. Low 'GI' foods are less rapidly absorbed by the body than foods with high 'GI' and therefore provide a more constant stream of fuel.

    Is The Glycemic Index the Only Tool To Measure Carbs?

    Although the Glycemic Index is our most useful tool when discerning which carbohydrates to eat, it is not our only one. Of the other branches which apply to the 'GI' the Glycemic Load is the most useful. When you intake carbohydrates it is not only important to note what the rate of glucose conversion will be, but how much total carbohydrate you are taking in, this is where GL comes into play. Glycemic load is used to determine (with GI) what your bodies total glycemic response will be. It is measured by dividing the GI by 100 and multiplying that by the net carbs (net carbs are equal to total carbs minus dietary fibre)
    (GL=GI/100 x Net Carbs)

    Should High GI Foods Be Completely Avoided?

    Although low-GI, complex carbohydrates should be the vast majority of your caloric intake for carbs to ensure consistent glycemic response, there are times when a rapid increase in blood sugar is desirable. For this purpose some individuals choose to intake high GI foods after strenuous activity in hopes of causing an insulin spike in order to move glucose to the muscles to be converted to glycogen. Though not all agree with this method it has been utilized successfully, though the risk for adipose storage can be an issue. (in excess)

    Is GI Fail-Proof

    Absolutely not, as with any measuring formula the Glycemic Index is prone to some fallacies. Some of these limitations are noted below

    Wide Spectrum Of Measurements

    Normally, the reported GI value of a carbs is the average of many test results. Because of this there are often conflicting reports on the GI of common foods. For example the common potatoe has been reported as low as 55 and as high as 100.

    Individual Glycemic Response

    Each one of our bodies is unique in it's processing of the food we intake. Each individuals rate of glycemic response, and conversely, insulin response is different, so although the GI is a useful tool it should not be religiously followed. The best method of utilizing the GI is to experiment to discover what your own bodies GI response is to craft the perfect "low GI diet" for you.


    The GI of any given carbohydrate can be modified, sometimes significantly, by the method of preparartion. Any significant processing such as cooking, boiling, baking, or grinding may alter the GI of the food. Also, combination with other foods may also alter the initial GI of both carbs. When foods are combined at times a 'mixed GI rating', an average of both the foods GI's can be implemented to rate the entire meal. However, this can also be misleading as often times the foods will have a synergistic effect and cause an overall higher glycemic response than either individual part may have had.

    How Should I Best Implement the GI

    Quite simply by using it as a guideline, and determining what is best for you. Many factors, such as the ones listed above have to be taken into account when determining which carbohydrates will most effectively allow you to put on LBM whilst keeping fat down. Consider your roomate who eats Burger King five times a week, drinks a two litre of Cola a day, and puts in minimal effort at the gym, yet still has an equal physique to you. Obviously, your individual insulin/glycemic resonse times greatly differ from eachother, and therefore have to eat greatly differing diets to maintain the same body. As said above a specifically tailored diet, implementing low GI foods, will allow you to most effectively use the Glycemic Index..

    Common Food Listing

    Food Glycemic Index


    Bagel, white 103
    Hamburger bun 87
    Melba toast 100
    Oat bran bread 68
    Rye kernel bread 66
    Pumpernickel 71
    Rye flour bread 92
    Linseed rye bread 78
    Wheat bread, white 100
    Wheat bread, high fibre 97
    Wheat bread, gluten-free 129
    Wheat bread, wholewheat 99
    Wholewheat snack breads 105
    Pita, white 82
    Mixed grain bread 64

    Breakfast cereals

    All-bran 60
    All-bran with raisins 74
    Cocoapops 110
    Cornflakes 119
    Cream of wheat 100
    Muesli 80
    Oat bran 78
    Oatmeal 87
    Puffed wheat 105
    Rice bran 27
    Rice crispies 117
    Shredded wheat 99
    Special K 77

    Cereal grains

    Barley, pearled 36
    Barley, cracked 72
    Barley, rolled 94
    Bulgur wheat 68
    Couscous 93
    Maize meal 97
    Millet 101
    Sweet corn 78
    Rice, white 81
    Rice, Basmati 83
    Rice, brown 79
    Rice, instant, boiled for 6 min. 128
    Rice, instant, boiled for 1 min. 65
    Rice, parboiled 68
    Rice, wild 81
    Rye kernels 48
    Tapioca boiled with milk 115

    Cakes and biscuits

    Butter biscuits 79
    Cake, angel food 95
    Cake, banana loaf 67
    Cake, sponge 66
    Coffee cookies 113
    Crispbead 116
    Croissant 96
    Crumpet 98
    Digestive biscuits 84
    Doughnut 108
    Graham crackers 106
    Maizena cookies 95
    Muffins 88
    Oat cookies 79
    Pastry 84
    Pizza base with cheese 86
    Rice cakes 117
    Rye crispbread 93
    Shortbread 91
    Waffle 109
    Water biscuits 102
    Wheat crackers 96


    Cold drinks, sweetened 97
    Cordials 94
    Gatorade (energy drinks) 136

    Fruit and Fruit Juices

    Apple 52
    Apple juice 58
    Apricots, fresh 82
    Apricots, canned in syrup 91
    Apricots, dried 44
    Banana 76
    Cherries 32
    Fruit ****tail 79
    Grapefruit 36
    Grapefruit juice, unsweetened 69
    Grapes 62
    Kiwi fruit 75
    Mango 80
    Orange 62
    Orange juice 74
    Pawpaw 83
    Peach, raw 40
    Peach, canned 79
    Pear, raw 51
    Pear, canned 63
    Pineapple, raw 94
    Pineapple juice 66
    Plum 34
    Raisins 91
    Spanspek 93
    Sultanas 80
    Watermelon 103


    Baked beans, canned 69
    Beans, dry 40
    Broad beans 113
    Butter beans 44
    Chickpeas 47
    Chickpeas, canned 60
    Kidney beans 42
    Kidney beans, canned 74
    Lentils 41
    Lentils, green, canned 74
    Lima beans, frozen 46
    Soya beans 25
    Soya milk 43
    Split peas, boiled 45

    Milk and dairy products

    Ice cream 87
    Ice cream, low-fat 71
    Milk, whole 39
    Milk, skim 46
    Milk, chocolate 49
    Milk, chocolate (artificial) 34
    Custard 61
    Yoghurt, low-fat, fruit, sweetened with sugar 47
    Yogurt, low-fat, artificially sweetened 20
    Yoghurt, plain 51


    Fettucine 46
    Gnocchi 95
    Instant noodles 67
    Macaroni 64
    Macaroni and cheese 92
    Ravioli, meat filling 56
    Spaghetti, protein-enriched 38
    Spaghetti, white 59
    Spaghetti, durum 78
    Spaghetti, wholewheat 53
    Vermicelli 50

    Snacks and sweets

    Jelly beans 114
    Lifesavers 100
    Chocolate 70
    Chocolate bars 91
    Energy bars 81
    Maize snacks 105
    Muesli bars 87
    Popcorn 79
    Potato chips 77
    Peanuts 21
    Pretzels 116


    Bean soup 92
    Green pea soup, canned 94
    Lentil soup, canned 63
    Split pea soup, homemade 86
    Tomato soup 54


    Honey 104
    Fructose 32
    Glucose powder 138
    Glucose tablets 146
    Maltose 150
    Sucrose (table sugar) 92
    Lactose 65
    High-fructose corn sugar 89
    Maltodextrin 107


    Beetroot 91
    Carrots 101
    Parsnips 139
    Peas, dried 32
    Peas, green 68
    Potato, instant mash 118
    Potato, baked 121
    Potato, new 81
    Potato, boiled 80
    Potato, boiled, mashed 104
    Potato, microwaved 117
    Potato chips, deep-fried 107
    Pumpkin 107
    Sweet corn 78
    Sweet potato 77

    Very informative post and link and will be of great help for those who are looking for healthy snacks for work.

  19. Many of these Ii use in my nutrition, though i knew very little about Glycemic Index Very useful post. Thank you!

  20. Quote Originally Posted by Mulletsoldier View Post
    Yes, any processing has the ability to significantly alter the glycemic index of your carbs. The longer you cook a pasta for example also raises it's GI.
    Great post Mullet! Although frustratingly not only the cooking but also what specific foods you are eating it with eg. if your eating fats or protein with your carbs, again the GI is altered! Unless you literally sit there and eat only 1 food per meal without processing it at all the GI will change! Dont know about everyone else but I usually have a mixture of foods at each meal (tricky)!

  21. Quote Originally Posted by CHAPS View Post
    Did you know that adding fat, vinegar or lemon juice to a meal will lower the glycemic index of the food your eating. Try using fresh lemon juice on your water when eating your meal, this will lower blood sugar. Cinnamon as well will lower blood sugar.
    Lemon in warm water first thing in the morning is great too for doing this as well as alkalizing affects and love the Cinnamon on food as well (tastes good too)

  22. This is a great and informative post. Thanks Mulletsoldier.

  23. Nice post.

  24. Very nice info, found some valid answers of my questions in this thread. Thanks for this amazing post.

  25. How often do we eat carb sources alone? Because that is what the GI measures. The vast majority of the time we eat some amount of protein, carbs, and fats in a meal. GI is pretty damn crappy at predicting blood glucose response and unsulin response to foods when full meals (protein, fat, and carbs) are eaten. This isn't to say you can just eat table sugar for all your carbs. Just that the glycemic index sucks for judging carb source quality
    I will become what I deserve

  26. what about fruit like apples?

  27. Quote Originally Posted by genthoseffect View Post
    How often do we eat carb sources alone? Because that is what the GI measures. The vast majority of the time we eat some amount of protein, carbs, and fats in a meal. GI is pretty damn crappy at predicting blood glucose response and unsulin response to foods when full meals (protein, fat, and carbs) are eaten. This isn't to say you can just eat table sugar for all your carbs. Just that the glycemic index sucks for judging carb source quality
    While this is true, it can be most helpful for those people looking to add carbs pre, post or even intra training, when they may constitute a decent percentage of the ingredients, and a certain uptake duration is desirable.
    What it doesn't take into account is an individuals metabolism or ability to process & shuttle that glucose (etc) around.
    Another factor, and one which many people unwittingly get wrong daily, is the order by which they consume their foods. For best digestion, there's a reason we need to eat our veg, carbs and then proteins (particularly meat) in that order, especially for large meals. Yes eating a complete meal makes the GI index a pretty ineffective tool, but appropriate meal planning and consumption can make some use of it.
    As an ectomorph with a raging metabolism, I just keep plowing into the carbs all day long, white & brown rice, potato, sweet potato, some oats. After my workout I like to add a 30-40gm scoop of a medium GI sugar like organic coconut palm sugar or rapadura (panela) to my post-workout shake, as it replenishes my glycogen stores quickly and prevents me from getting tired before my meal. Those sugars are far less processed than sources like dextrose, maltodextrin or waxy maize, and also have the benefit of being relatively high in minerals so it's like a little multi-vitamin boost. They taste good too
    You only get one body. Appreciate it, develop a good relationship with it, for when it's gone you will surely miss it.

  28. Quote Originally Posted by genthoseffect View Post
    How often do we eat carb sources alone? Because that is what the GI measures. The vast majority of the time we eat some amount of protein, carbs, and fats in a meal. GI is pretty damn crappy at predicting blood glucose response and unsulin response to foods when full meals (protein, fat, and carbs) are eaten. This isn't to say you can just eat table sugar for all your carbs. Just that the glycemic index sucks for judging carb source quality
    And yes, I agree about carb source quality.
    You only get one body. Appreciate it, develop a good relationship with it, for when it's gone you will surely miss it.


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