Glycemic Index Chart

Which foods raise your Blood Sugar the Fastest?

The glycemic effect is a measure of the response of blood sugar (glucose) concentration and insulin to the carbohydrate in a food. The glycemic effect of a food is measured by having a person eat a food and then testing the blood to see

• How rapidly /high blood sugar levels increase

• How quickly the blood sugar levels return to normal. Foods containing carbohydrates that have a low glycemic effect produce a slow steady blood sugar rise.

Foods with a high-glycemic effect causes a rapid rise in blood sugar. The Glycemic Index is a rating system for the glycemic effects of foods. The highest possible Glycemic Index score for a food is 100. Some foods elevate blood sugar and insulin levels faster and higher than other foods. Many factors, such as the amount of fiber in a food and how the food is cooked, work together to determine a food’s glycemic effect in the body. In addition, a food’s glycemic effect differs when it is eaten alone versus when the food is eaten with other foods that contain protein and fat (usually lower). The table below lists the glycemic effect index of some foods when the foods are eaten alone.

Also, it's not just the Glycemic Index that leads to the increase in blood sugar. Equally important is the amount of the food that you consume. The concept of Glycemic Index combined with total amount intake is referred to as "Glycemic Load"(GL).
GL = GI/100 x Net Carbs
(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)
GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low, and 20 or above are considered high.