Free Glycemic Index Chart

Back in the early 80's, there was no glycemic index and carbs were only known as being complex carbs or simple carbs. Well, since the glycemic index has been created, we now know a bit more about how certain carbohydrates actually affect the blood. You see, more complex carbohydrates end up being slowly absorbed into the bloodstream, which means the sugar in the blood increases gradually; however, there are other carbohydrates that quickly make your blood sugar spike. With the arrival of the glycemic index, we are now able to more closely see how these carbohydrates are effecting the blood sugar, and a good free glycemic index chart can be useful for helping people eat the way they should to avoid high spikes in their blood sugar.

Basically the glycemic index takes carbohydrates and ranks them all on a scale that goes between 0-100, and these numbers are based on how much the food raises up the blood sugar when you eat it. Foods that break down quickly raise the blood sugar quickly, which gives them a higher rank on the glycemic index. However, foods that break down more slowly and raise the blood sugar over time rank a whole lot lower on the glycemic index.

So, you may be wondering how the glycemic index relates specifically to you and why you would even need to have a free glycemic index chart. Well, it relates to you in a variety of ways. First of all, blood sugar has a whole lot to do with your overall health. Blood sugar that is too high can lead to premature aging, eating foods that make your blood sugar spike can make you hungrier as well, causing you to eat more. Many people who eat a diet that includes foods that are high on the glycemic index also deal with more acne problems as well. New studies are showing that eating a low glycemic index diet can help you to lose weight and that it can also help to treat acne as well.

Those who work out on a regular basis are going to find that the glycemic index is important as well. For those who work out it's important that you get a good balance. When you eat high glycemic carbohydrates to help really fuel your workout, you'll need to balance them out with low glycemic carbohydrates as well. Eating low glycemic carbohydrates can help bodybuilders and others involved in fitness to have a more constant level of energy when working out.

So, now that you realize how important the glycemic index can be you may be interested in learning how you can know which foods to eat and which to limit or avoid. So, here is a free glycemic index chart that will help you out. Although it's not a complete chart, it can give you some guidance that will help you make better food choices. Of course it's important to know that low GI foods are considered to be foods below 55, medium GI foods are between 56 and 69, and high GI foods have a rank of 70 or higher.

FRUITS

Mango - 55
Papaya - 58
Grapes - 46
Apple - 38
Cherries - 22
Oranges - 44

VEGETABLES

Mashed potatoes - 86
Corn - 55
Broccoli - 10
Mushrooms - 10
Lettuce - 10
Onions - 10
Sweet Potato - 54
Cabbage - 10
Peas - 48
Carrots - 49

CEREALS

Fruit Loops - 69
Oatmeal - 49
Cheerios - 83
Shredded Wheat - 67
Special K - 54
Bran Buds - 45

BREADS

Bagel - 69
Pumpernickel Bread - 51
Whole Wheat Bread - 69
White Bread - 70
Rye Bread - 76
Sour Dough Bread - 52
Stone Ground Wheat Bread - 53

PASTA

Macaroni - 47
Spaghetti - 43
Spiral Pasta - 43
Meat Ravioli - 39
Egg Fettuccini - 32

SNACKS

Cashews - 22
Jelly Beans - 80
Walnuts - 15
Peanuts - 14
Pretzels - 83
Potato Chips - 55
Chocolate Bar - 49
Corn Chips - 72
Popcorn - 55

So, if you want to eat in a way that will help you lose weight, have better workouts, keep acne at baby, or even prevent aging, use this free glycemic index chart to help you out.