Low GI diet - 【AnHo Clinic】

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Low GI diet

The glycemic index (GI) provides a measure of how quickly blood sugar levels rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a persons blood glucose level following consumption of the food, relative to consumption of pure glucose. Glucose has a glycemic index of 100.
GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:

Classification	GI range	Examples
Low GI	55 or less	beans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame); most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; fructose
Medium GI	56–69	not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, sucrose, banana
High GI	70 and above	white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, glucose, maltose, maltodextrins, potato, pretzels, parsnip, bagels

A low-GI food will release glucose more slowly and steadily, which leads to more suitable postprandial (after meal) blood glucose readings. A high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after exercise or for a person experiencing hypoglycemia.
Recent scientific evidence have shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing both type 2 diabetes, coronary heart disease, and age-related macular degeneration than others. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing systemic glycative stress, other oxidative stress to the vasculature, and also by the direct increase in insulin levels.

Grains
Food	GI value		Calories		Food		GI value		Calories		Food		GI value		Calories
French bread	93		279		Toast		91		264		Spaghetti		65		378
Rice	84		356		Chinese noodle		61		281		Tapioca starch		65		330
Bagel	75		157		Sticky rice cake		85		235		Cake flour		60		368
Croissant	68		448		Red bean with rice		77		189		Semi-polished rice		70		354
Oatmeal	64		340		Whole grain spaghetti		50		378		Rice porridge (rice)		57		71
Buckwheat noodle	59		274		Black wheat bread		58		264		Whole grain noodle		50		378
Brown rice	56		350		Oat		55		380		Whole grain flour		45		328
Whole grain bread	50		240		Rice porridge (Brown rice)		57		71
Meat, bean, fish and nuts
Fish ball		52		113		Roasted pork		51		171		Cane tuna		55		288
Sausage		48		497		Beef		46		318		Bacon		49		405
Chicken		45		200		Pork		45		263		Ham		46		196
Small clam		44		51		Salmon roes		45				Lamp		45		227
Roasted eel		43		293		Urchin		44				Oyster		45		60
Boiled Cod roes		40		140		Scallop		42		97		Duck		45
Calamari		40		88		Tuna		40		125		Abalon		44
Japanese horse markerel		40				Shrimp		40		83		Sardin		40		113
Soy bean		30		180		Egg		30		151		Clam		40		30
Cashew nut		29		576		Fried bean curd		43		386		Tofu		42		72
peanut		22		562		Green soy bean		30		135		Natto		33		200
Milk and dairy products
Sweetened condesed filled milk		82		331		Ice cream		65		180		Pudding		52		126
Cream		39		443		Cream cheese		33		346		Butter		30		745
Skim milk		30		359		Light milk		26		46		Full cream milk		25		67
Yogurt		25		62
Vegetables
Potato		90		76		Carrot		80		37		Common Yam		75		108
Taro		64		58		Corm		70		92		Pumpkin		65		91
Leek		52		118		Cheatnut		60				Sweet potato		55		132
lotus rhizome		38		66		Green pea		45		93		Burdock		45		65
Tomato		30		19		Sea tangle		17		138		Green soy bean		30		135
Tree fungus		26		127		Onin		30		37		Shiitake mushroom		28		18
Cabbage		26		23		Bamboo shoot		26		26		Dwarf bean		26		23
Cauliflour		25		33		Sweet Peper		26		22		Japanese radish		26		18
Celery		25		15		Egg plant		25		22		Bitter melon		24		17
Bean sprouts		22		15		Mushroom		24		11		Spinash		15		20
Bok coy		23		9		Curry		23		14		Lettus		23		12
Soy bean		20		417		Peanut		22		562
Fruits
Strawberry jam		82		262		Water melon		80				Pineapple		65		51
Raison		57		301		Caned orange		57				Banana		55		86
Grape		50				Mango		49		64		Melon		4		42
Peach		41		40		Cherry		37		60		Persimmons		37		60
Apple		36		54		Kiwi		35		53		Lemon		34		54
Pear		32		43		Orange		31		46		Grape fruits		31		38
Chinese orange		31				Papaya		30		38		Strawberry		29		34
Apricot		27
Sugars
Crystal sugar		110		387		White sugar		109		384		Malt sugar		105
Brown sugar		93				Honey		88		297		Fructose syrup		30		368
Artificial sweetener		10		276
Snakes
Chocolate		91		557		Potato cheeps		85		388		Caramel		86		433
Donnuts		86		387		Red bean paste		80		155		Cake with cream		82		344
Pan cake		80		261		Ice cream		65		212		Popped rice		80		380
Cookies		77		432		Jelly		46		45		Soda cracker		70		492
Honey cake		69				Black chocolate		22				Puddings		52		126
White coffee		39		35
Drinks
Cola		43				Orange juice		42				Coffee		16
Black tea		10				Café au lait		39				Beer		34
Chocolate milk		47

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Last Modified：2026/07/30 12:52:39