Measuring Sugar Release

The rate at which foods release sugar into the bloodstream is quantified using a measure called the glycaemic index.

Foods that are digested rapidly have a moderate or high glycaemic index (more than Sb), while foods that are digested more slowly have a low glycaemic index (less than 50).

Sugary and some starchy foods tend to have a high glycaemic index, whereas proteins and vegetables have a low glycaemic index.

The ratings of a selection of common foods according to the glycemic index are shown on the facing page.

Very High Glycaemic Index Foods (Over 100)

• Cornflakes Glucose
• Maltose Puffed rice
• Rice cakes White bread

High Glycaemic Index Foods (80-100)

• Bananas Brown rice
• Carrots Corn
• Corn chips Mangoes
• Granola Oat bran
• Parsnips Potatoes
• Raisins Rye crackers
• White rice Whole-grain bread

Moderate Glycaemic Index Foods (50-80)

• Kidney beans (canned) Lactose
• Oranges Peas
• Potato chips Pumpernickel bread
• Sucrose White and
• whole-wheat pasta

Low Glycaemic Index (30-50)

• Apples Barley
• Garbanzo beans Kidney beans
• Lentils Milk
• Peaches Pears
• Whole-grain rye bread Yogurt

Very Low Glycaemic Index Foods (Under 30)

• Butter Cheese
• Eggs Fish
• Fructose Grapefruit
• Green vegetables Meat
• Peanuts Plums
• Seafood Soybeans

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