Carbohydrates and the Glycemic 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:

Good and bad carbohydrates with their glycaemic indices
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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