Carbohydrates and the Glycaemic Index
The glycaemic index of a carbohydrate can differ depending on the level of refinement or chemical processing that is involved in its creation.
For example; soft white baps normally have an index of 90 while white baguettes have an index of 80 and wholemeal rye bread has an index value of just 50. This means severely processed and refined foods have a greater effect on blood sugar levels and should be avoided by most people but especially people with diabetes.
Here are examples of some good and bad carbohydrates with their glycaemic index:
| BAD carbohydrates with a high glycaemic index (a greater effect on blood glucose levels) | GOOD carbohydrates with a low glycaemic index (a lesser affect on glucose levels) | ||
|---|---|---|---|
| Glucose Dates |
100 | Sour dough bread Peas Wholewheat pasta Kidney Beans |
50 |
| White baps | 90 | Peas Wholemeal rye bread |
40 |
| Scones White rice |
85 | Skimmed milk Apples |
35 |
| Breakfast cereals Instant mashed potato Parsnips White baguettes |
80 | Dried beans Lentils Chickpeas 100 percent stoneground wholewheat pasta Fresh fruit |
30 |
| Mashed potato White bread |
75 | Whole milk Lentils Chickpeas Prunes Fresh fruit |
22 |
| Brown bread | 70 | Aubergine Green beans Cauliflower |
15 |
| Bananas Mango Baked potato Basmati rice Honey Oats Beetroot |
60 | Green beans Peppers Lemon Mushroom |
≤15 |
| Non-wholewheat pasta | 55 | ||
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