- Aug 16, 2018
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Carbohydrates are the main source of macronutrient that are converted to glucose. Although if you go into strict ketosis your body will use fats as a fuel source through a process called gluconeogenesis. To measure the body?s glycemic index it is assigned a value from 0-100. A higher value means a faster blood sugar response.
Moderate glycemic index foods are better for purposes of fat loss because a higher glycemic index food means insulin levels will rise much faster. Fat loss cannot occur when insulin levels are extremely elevated. On the other hand a slow releasing carbohydrate will produce less insulin and maximize fat loss.
The glycemic index of foods cannot be taken into account solely on their own as eating protein and fat sources alongside carbohydrates will affect the overall glycemic level of the carbohydrate source.
The International tables of glycemic index and glycemic load values show the following glycemic index for several commonplace foods.
Food
Glycemic Index (Glucose = 100)
Serving Size (Grams)
Glycemic Load Per Serving
Bakery Products and Breads
Banana cake, made with sugar
47
60
14
Banana cake, made without sugar
55
60
12
Sponge cake, plain
46
63
17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)
42
111
24
Apple, made with sugar
44
60
13
Apple, made without sugar
48
60
9
Waffles, Aunt Jemima® (Quaker Oats)
76
35
10
Bagel, white, frozen
72
70
25
Baguette, white, plain
95
30
15
Coarse barley bread, 75-80% kernels, average
34
30
7
Hamburger bun
61
30
9
Kaiser roll
73
30
12
Pumpernickel bread
56
30
7
50% cracked wheat kernel bread
58
30
12
White wheat flour bread
71
30
10
Wonder® bread, average
73
30
10
Whole wheat bread, average
71
30
9
100% Whole Grain® bread (Natural Ovens)
51
30
7
Pita bread, white
68
30
10
Corn tortilla
52
50
12
Wheat tortilla
30
50
8
Beverages
Coca Cola®, average
63
250ml
16
Fanta®, orange soft drink
68
250ml
23
Lucozade®, original (sparkling glucose drink)
95 ±10
250ml
40
Apple juice, unsweetened, average
44
250ml
30
Cranberry juice cocktail (Ocean Spray®)
68
250ml
24
Gatorade
78
250ml
12
Orange juice, unsweetened
50
250ml
12
Tomato juice, canned
38
250ml
4
Breakfast Cereals and Related Products
All-Bran®, average
55
30
12
Coco Pops®, average
77
30
20
Cornflakes®, average
93
30
23
Cream of Wheat® (Nabisco)
66
250
17
Cream of Wheat®, Instant (Nabisco)
74
250
22
Grapenuts, average
75
30
16
Muesli, average
66
30
16
Oatmeal, average
55
250
13
Instant oatmeal, average
83
250
30
Puffed wheat, average
80
30
17
Raisin Bran® (Kellogg?s)
61
30
12
Special K® (Kellogg?s)
69
30
14
Grains
Pearled barley, average
28
150
12
Sweet corn on the cob, average
60
150
20
Couscous, average
65
150
9
Quinoa
53
150
13
White rice, average
89
150
43
Quick cooking white basmati
67
150
28
Brown rice, average
50
150
16
Converted, white rice (Uncle Ben?s®)
38
150
14
Whole wheat kernels, average
30
50
11
Bulgur, average
48
150
12
Cookies and Crackers
Graham crackers
74
25
14
Vanilla wafers
77
25
14
Shortbread
64
25
10
Rice cakes, average
82
25
17
Rye crisps, average
64
25
11
Soda crackers
74
25
12
Dairy Products and Alternatives
Ice cream, regular
57
50
6
Ice cream, premium
38
50
3
Milk, full fat
41
250ml
5
Milk, skim
32
250ml
4
Reduced-fat yogurt with fruit, average
33
200
11
Fruits
Apple, average
39
120
6
Banana, ripe
62
120
16
Dates, dried
42
60
18
Grapefruit
25
120
3
Grapes, average
59
120
11
Orange, average
40
120
4
Peach, average
42
120
5
Peach, canned in light syrup
40
120
5
Pear, average
38
120
4
Pear, canned in pear juice
43
120
5
Prunes, pitted
29
60
10
Raisins
64
60
28
Watermelon
72
120
4
Beans and Nuts
Baked beans, average
40
150
6
Blackeye peas, average
33
150
10
Black beans
30
150
7
Chickpeas, average
10
150
3
Chickpeas, canned in brine
38
150
9
Navy beans, average
31
150
9
Kidney beans, average
29
150
7
Lentils, average
29
150
5
Soy beans, average
15
150
1
Cashews, salted
27
50
3
Peanuts, average
7
50
0
Pasta and Noodles
Fettucini, average
32
180
15
Macaroni, average
47
180
23
Macaroni and Cheese (Kraft)
64
180
32
Spaghetti, white, boiled, average
46
180
22
Spaghetti, white, boiled 20 min, average
58
180
26
Spaghetti, wholemeal, boiled, average
42
180
17
Snack Foods
Corn chips, plain, salted, average
42
50
11
Fruit Roll-Ups®
99
30
24
M & M?s®, peanut
33
30
6
Microwave popcorn, plain, average
55
20
6
Potato chips, average
51
50
12
Pretzels, oven-baked
83
30
16
Snickers Bar®
51
60
18
Vegetables
Green peas, average
51
80
4
Carrots, average
35
80
2
Parsnips
52
80
4
Baked russet potato, average
111
150
33
Boiled white potato, average
82
150
21
Instant mashed potato, average
87
150
17
Sweet potato, average
70
150
22
Yam, average
54
150
20
Miscellaneous
Hummus (chickpea salad dip)
6
30
0
Chicken nuggets, frozen, reheated in microwave oven 5 min
46
100
7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce
80
100
22
Pizza, Super Supreme (Pizza Hut)
36
100
9
Honey, average
61
25
12
Complex vs. Simple Carbohydrates
Complex carbohydrates are made up of hundreds of units and provide much more sustained energy as they take more time to be broken down by the body. Some common examples of complex carbohydrates include starchy substances such as oatmeal, brown rice, and sweet potatoes.
Fibrous complex carbohydrates are mostly of the vegetable variety including such common vegetables as asparagus, broccoli, cauliflower, lettuce, peppers, and tomatoes.
Simple carbohydrates are made up of far fewer molecules and provide immediate sources of energy such as fruits and other sugary foods.
When to eat carbs
Prior to beginning your workout it is recommended to have low to medium GI carbohydrates roughly one hour before your workout. If you choose to consume higher GI carbohydrates those may be consumed thirty minutes or less before to provide an immediate source of energy.
Post-workout, focus on faster absorbing carbohydrate sources to provide the appropriate anabolic response for achieving optimal results. Although subject matter experts may differ today in their opinions on the necessity of post-workout protein and carb sources, it is usually better to air on the side of caution because as we all know it's better to be safe than sorry.
Although flexible dieting and use of the "If it Fits Your Macros" (IIFYM) approach has helped to revolutionize dieting making it easier to use for the vast majority of individuals, it is important to consider other extraneous factors beyond simply carbohydrates, fats, and proteins. Eating whole foods will aid the body in providing the appropriate metabolic and anabolic response for achieving results and building muscle effectively.
Moderate glycemic index foods are better for purposes of fat loss because a higher glycemic index food means insulin levels will rise much faster. Fat loss cannot occur when insulin levels are extremely elevated. On the other hand a slow releasing carbohydrate will produce less insulin and maximize fat loss.
- Low GI Foods - In regards to the glycemic index scale, a food under 55 is considered to be low glycemic index.
- Medium GI Foods - Foods that have a GI under 70 and over 56 are considered to be medium glycemic foods.
- High GI Foods - Foods that have a GI over 70 are considered to be high glycemic foods.
The glycemic index of foods cannot be taken into account solely on their own as eating protein and fat sources alongside carbohydrates will affect the overall glycemic level of the carbohydrate source.
The International tables of glycemic index and glycemic load values show the following glycemic index for several commonplace foods.
Food
Glycemic Index (Glucose = 100)
Serving Size (Grams)
Glycemic Load Per Serving
Bakery Products and Breads
Banana cake, made with sugar
47
60
14
Banana cake, made without sugar
55
60
12
Sponge cake, plain
46
63
17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)
42
111
24
Apple, made with sugar
44
60
13
Apple, made without sugar
48
60
9
Waffles, Aunt Jemima® (Quaker Oats)
76
35
10
Bagel, white, frozen
72
70
25
Baguette, white, plain
95
30
15
Coarse barley bread, 75-80% kernels, average
34
30
7
Hamburger bun
61
30
9
Kaiser roll
73
30
12
Pumpernickel bread
56
30
7
50% cracked wheat kernel bread
58
30
12
White wheat flour bread
71
30
10
Wonder® bread, average
73
30
10
Whole wheat bread, average
71
30
9
100% Whole Grain® bread (Natural Ovens)
51
30
7
Pita bread, white
68
30
10
Corn tortilla
52
50
12
Wheat tortilla
30
50
8
Beverages
Coca Cola®, average
63
250ml
16
Fanta®, orange soft drink
68
250ml
23
Lucozade®, original (sparkling glucose drink)
95 ±10
250ml
40
Apple juice, unsweetened, average
44
250ml
30
Cranberry juice cocktail (Ocean Spray®)
68
250ml
24
Gatorade
78
250ml
12
Orange juice, unsweetened
50
250ml
12
Tomato juice, canned
38
250ml
4
Breakfast Cereals and Related Products
All-Bran®, average
55
30
12
Coco Pops®, average
77
30
20
Cornflakes®, average
93
30
23
Cream of Wheat® (Nabisco)
66
250
17
Cream of Wheat®, Instant (Nabisco)
74
250
22
Grapenuts, average
75
30
16
Muesli, average
66
30
16
Oatmeal, average
55
250
13
Instant oatmeal, average
83
250
30
Puffed wheat, average
80
30
17
Raisin Bran® (Kellogg?s)
61
30
12
Special K® (Kellogg?s)
69
30
14
Grains
Pearled barley, average
28
150
12
Sweet corn on the cob, average
60
150
20
Couscous, average
65
150
9
Quinoa
53
150
13
White rice, average
89
150
43
Quick cooking white basmati
67
150
28
Brown rice, average
50
150
16
Converted, white rice (Uncle Ben?s®)
38
150
14
Whole wheat kernels, average
30
50
11
Bulgur, average
48
150
12
Cookies and Crackers
Graham crackers
74
25
14
Vanilla wafers
77
25
14
Shortbread
64
25
10
Rice cakes, average
82
25
17
Rye crisps, average
64
25
11
Soda crackers
74
25
12
Dairy Products and Alternatives
Ice cream, regular
57
50
6
Ice cream, premium
38
50
3
Milk, full fat
41
250ml
5
Milk, skim
32
250ml
4
Reduced-fat yogurt with fruit, average
33
200
11
Fruits
Apple, average
39
120
6
Banana, ripe
62
120
16
Dates, dried
42
60
18
Grapefruit
25
120
3
Grapes, average
59
120
11
Orange, average
40
120
4
Peach, average
42
120
5
Peach, canned in light syrup
40
120
5
Pear, average
38
120
4
Pear, canned in pear juice
43
120
5
Prunes, pitted
29
60
10
Raisins
64
60
28
Watermelon
72
120
4
Beans and Nuts
Baked beans, average
40
150
6
Blackeye peas, average
33
150
10
Black beans
30
150
7
Chickpeas, average
10
150
3
Chickpeas, canned in brine
38
150
9
Navy beans, average
31
150
9
Kidney beans, average
29
150
7
Lentils, average
29
150
5
Soy beans, average
15
150
1
Cashews, salted
27
50
3
Peanuts, average
7
50
0
Pasta and Noodles
Fettucini, average
32
180
15
Macaroni, average
47
180
23
Macaroni and Cheese (Kraft)
64
180
32
Spaghetti, white, boiled, average
46
180
22
Spaghetti, white, boiled 20 min, average
58
180
26
Spaghetti, wholemeal, boiled, average
42
180
17
Snack Foods
Corn chips, plain, salted, average
42
50
11
Fruit Roll-Ups®
99
30
24
M & M?s®, peanut
33
30
6
Microwave popcorn, plain, average
55
20
6
Potato chips, average
51
50
12
Pretzels, oven-baked
83
30
16
Snickers Bar®
51
60
18
Vegetables
Green peas, average
51
80
4
Carrots, average
35
80
2
Parsnips
52
80
4
Baked russet potato, average
111
150
33
Boiled white potato, average
82
150
21
Instant mashed potato, average
87
150
17
Sweet potato, average
70
150
22
Yam, average
54
150
20
Miscellaneous
Hummus (chickpea salad dip)
6
30
0
Chicken nuggets, frozen, reheated in microwave oven 5 min
46
100
7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce
80
100
22
Pizza, Super Supreme (Pizza Hut)
36
100
9
Honey, average
61
25
12
Complex vs. Simple Carbohydrates
Complex carbohydrates are made up of hundreds of units and provide much more sustained energy as they take more time to be broken down by the body. Some common examples of complex carbohydrates include starchy substances such as oatmeal, brown rice, and sweet potatoes.
Fibrous complex carbohydrates are mostly of the vegetable variety including such common vegetables as asparagus, broccoli, cauliflower, lettuce, peppers, and tomatoes.
Simple carbohydrates are made up of far fewer molecules and provide immediate sources of energy such as fruits and other sugary foods.
When to eat carbs
Prior to beginning your workout it is recommended to have low to medium GI carbohydrates roughly one hour before your workout. If you choose to consume higher GI carbohydrates those may be consumed thirty minutes or less before to provide an immediate source of energy.
Post-workout, focus on faster absorbing carbohydrate sources to provide the appropriate anabolic response for achieving optimal results. Although subject matter experts may differ today in their opinions on the necessity of post-workout protein and carb sources, it is usually better to air on the side of caution because as we all know it's better to be safe than sorry.
Although flexible dieting and use of the "If it Fits Your Macros" (IIFYM) approach has helped to revolutionize dieting making it easier to use for the vast majority of individuals, it is important to consider other extraneous factors beyond simply carbohydrates, fats, and proteins. Eating whole foods will aid the body in providing the appropriate metabolic and anabolic response for achieving results and building muscle effectively.
