And according to the authors of a 2002 study published in the American Journal of Clinical Nutrition, "sufficient, positive findings have emerged to suggest that the dietary glycemic index is of potential importance in the treatment and prevention of chronic diseases."
However, bear in mind that carbohydrates are the body's primary source of fuel. That's undeniable. Sometimes, you need a rush of energy - in the form of a high-GI food - to give you that extra boost. Think of the athlete who requires not only sustained, low-GI-derived energy to compete, but also the occasional high-GI burst of energy (energy bar, sports drink, etc.). During a performance activity, low-GI foods won't break down quickly enough to provide immediate energy to hard-working muscles.
The Bottom Line: Healthy eating requires consideration of much more than just high- and low-GI/GL foods - but the underlying premise is important: providing balanced, sustained nutrition that the body can utilize effectively to generate energy, build muscle, repair tissue, fight infection and perform a host of other vital functions.
GI Values for Selected Foods Relative to Glucose
FOOD
GLYCEMIC INDEX (Glucose=100)
SERVING SIZE
CARBOHYDRATE per serving (g)
Dates, dried
103
2 oz.
40
Cornflakes
81
1 cup
26
Jelly beans
78
1 oz.
28
Puffed rice cakes
78
3 cakes
21
Russet potato (baked)
76
1 medium
30
FOOD
GLYCEMIC INDEX (Glucose=100)
SERVING SIZE
CARBOHYDRATE per serving (g)
Doughnut
76
1 medium
23
Soda crackers
74
4 crackers
17
White bread
73
1 large slice
14
Table sugar (sucrose)
68
2 tsp.
10
Pancake
67
6" diameter
58
White rice (boiled)
64
1 cup
36
Brown rice (boiled)
55
1 cup
33
Spaghetti, white; boiled 10-15 min
44
1 cup
40
Spaghetti, white; boiled 5 min
38
1 cup
40
Spaghetti, whole wheat; boiled
37
1 cup
37
Rye, pumpernickel bread
41
1 large slice
12
Oranges, raw
42
1 medium
11
Pears, raw
38
1 medium
11
Apples, raw
38
1 medium
15
Skim milk
32
8 fluid oz.
13
Lentils, dried; boiled
29
1 cup
18
Kidney beans, dried; boiled
28
1 cup
25
Cashew nuts
22
1 oz.
9
Peanuts
14
1 oz.
6
Peter W. Crownfield is the executive editor of To Your Health. Direct all comments and questions to
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