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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Carbohydrates and the Glycemic Index

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