The glycemic index relates to the impact of certain foods on blood sugar. Glucose produces the most potent rise in blood-sugar levels however many other foods can act in a similar way. The following is a list of the percentage of sugars/carbohydrates in foods. The higher the percentage/GI level, the greater the ability of that food to raise blood sugars. If you aim to reduce the GI content of your diet, it is advisable to eat foods ranging in the lower end of this chart which will help balance blood sugars and possibly aid in fat & weight control.

100% Glucose

80-90% Corn flakes, carrots, parsnips, potatoes (mashed/instant), maltose, honey

70-90% Bread (wholemeal), millet, rice (white), broad beans, potatato (new) 

60-69% Bread (white), rice (brown), muesli, cereal, shredded wheat, water biscuits, beetroot, bananas, raisins, Mars Bar

50-59% Buckwheat, spaghetti (white), sweetcorn, All-bran, oatmeal biscuits, peas (frozen), sucrose, potato chips

40-49% Spaghetti (wholewheat), oatmeal, sweet potato, beans (navy), peas (dried), oranges, orange juice

30-39% Butter beans, lima beans, haricot beans, black-eyed peas, chickpeas, apples (Golden Delicious), ice-cream, skimmed and whole milk, yoghurt, tomato soup

20-29% kidney beans, lentils, fructose

10-19% soya beans, peanuts

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