Research Corner - Q&A Glycemic Index Assessments by Craig Burris | Date Released : 28 Feb 2003 0 comments Print Close Question: Is there and quick and simple way of distinguishing between a high GI and low GI food? There seems to be numerous listings of GI indexes, but I'm wanting to know if there is a way of distinguishing between food simply by looking at it. Answer: There are some ways to generalize what foods have a higher glycemic index than other. You’ll usually find that the more processed something is, the higher it's glycemic index. This can be seen by looking at the charts below – for example, whole wheat has a GI of 41, while whole wheat bread has a GI of 72. Just by making the grain into a bread, it raises the GI by almost half. Fruits usually have a high glycemic index because of their fructose. The best way to avoid high GI foods is to eat only “whole foods.” These are foods that are not processed. I tell my clients, “If it didn’t grow out of the ground or have a heart beat, don’t eat it.” Beans Food GI Food GI Baby lima 32 Baked Bean 43 Black Bean 30 Brown Bean 38 Butter Bean 31 Chickpeas 33 Kidney Bean 27 Navy Bean 38 Pinto Bean 42 Red Lentils 27 Split Peas 32 Soy Beans 18 Breads Food GI Food GI Bagel 72 Kaiser roll 73 Pita 57 Pumpernickel 49 Rye 64 Rye, whole 50 White 72 Whole wheat 72 Waffles 76 Cereals Food GI Food GI All Bran 44 Bran Chex 58 Cheerios 74 Corn Bran 75 Corn Chex 83 Cream of Wheat 66 Crispix 87 Grapenuts 67 Grapenuts Flakes 80 Life 66 Mueslix 60 NutriGrain 66 Oatmeal 53 Oatmeal 1minute 66 Puffed Wheat 74 Puffed Rice 90 Rice Bran 19 Rice Chex 89 Rice Krispies 82 Cookies Food GI Food GI Oatmeal 55 Shortbread 64 Vanilla Wafers 77 Crackers Food GI Food GI Rye crackers 63 Saltine crackers 72 Desserts Food GI Food GI Angel food cake 67 Bran muffin 60 Danish 59 Fruit bread 47 Pound Cake 54 Sponge Cake 46 Fruit Food GI Food GI Apple 38 Apricot, canned 64 Apricot, dried 30 Banana 62 Banana, unripe 30 Cherries 22 Fruit cocktail 55 Grapefruit 25 Grapes 43 Kiwi 52 Mango 55 Orange 43 Pear 36 Pineapple 66 Plum 24 Raisins 64 Strawberries 32 Watermelon 72 Grains Food GI Food GI Barley 22 Brown rice 59 Buckwheat 54 Bulgar 47 Chickpeas 36 Cornmeal 68 Hominy 40 Millet 75 Rice, instant 91 Rice, parboiled 47 Rye 34 Sweet corn 55 Wheat, whole 41 Rice, white 100 Amylose 59 Juices Food GI Food GI Apple 41 Grapefruit 48 Orange 55 Pineapple 46 Milk Products Food GI Food GI Chocolate milk 34 Ice cream 50 Milk 34 Yogurt 38 Pasta Food GI Food GI Brown rice pasta 92 Linguine, durham 50 Macaroni 46 Macaroni & cheese 64 Spaghetti 40 Spaghetti, protein enriched 28 Vermicelli 35 Back to top About the author: Craig Burris Craig is currently the owner of Peak Physique personal training. Peak Physique provides training in home and at select health clubs in the Twin Cities. Prior to this, Craig was the Director of Trainer education at BODYFIT, a personal training center in St. Paul, as well as providing treatment to clients at twin cities chiropractic clinics. Craig conducts educational seminars for trainers, physical therapists and chiropractors and writes articles for various web sites and publications. His philosophy is, “Achieve optimal health through exercise and nutrition.” Craig specializes in rehabilitation, sport specific training and nutrition. Full Author Details Related content Content from Craig Burris Glycemic Index and Youth Peter Swaile | Articles Glycemic Index and Weight Loss John Berardi | Articles Nutrition and Lifestyle Assessments Part 1 by Paul Chek | Videos Truth in Nutrition - Part 2 Craig Burris | Articles Truth in Nutrition - Part 1 Craig Burris | Articles Glycemic Index Scott Pullen | Articles Quick Fix for Festive Overindulgence Alan Russell | Articles Neuropathy on the Foot Craig Burris | Articles Crohn’s Disease Pain with SMR Craig Burris | Articles Weight Loss Difficulties Craig Burris | Articles Female Weight Gain with Workouts Craig Burris | Articles Cushings Syndrome Craig Burris | Articles Knee Surgery Rehab – Lateral Release Craig Burris | Articles Amino Acid Supplement – L-arganine Craig Burris | Articles Hernia Exercise Recommendations Craig Burris | Articles Vestibular Vertigo Craig Burris | Articles Hamstring Stretch with LBP Craig Burris | Articles Pooch Belly Craig Burris | Articles Spinal Stenosis Craig Burris | Articles Stretching Before Exercise Craig Burris | Articles Muscle Adhesions Craig Burris | Articles Glycemic Index Assessments Craig Burris | Articles Truth in Nutrition - Part 2 Craig Burris | Articles Disc Herniation and Steroids Craig Burris | Articles Spot Reduction for Arms Craig Burris | Articles Tight Trapezius Craig Burris | Articles Facio-Scapular-Humeral Muscular Dystrophy Craig Burris | Articles Hip Pain from Old Ankle Injury Craig Burris | Articles Truth in Nutrition - Part 1 Craig Burris | Articles Please login to leave a comment Comments (0) Back to top