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glycemic index all foods chart

Nige13

Nige13

Well-Known Member
Relationship to Diabetes
Type 2
Hi,

Does anyone know where I can print off a free copy of a glycemic index for all foods?
There are hundreds of book on Amazon etc but these always seem to have recipes in them with a petrt chart?
I want a GI food chart but not really the recipies?

Any help please :thankyou:🙂
 
Nige13 said:
Hi,

Does anyone know where I can print off a free copy of a glycemic index for all foods?
There are hundreds of book on Amazon etc but these always seem to have recipes in them with a petrt chart?
I want a GI food chart but not really the recipies?

Any help please :thankyou:🙂
Click to expand...
To be honest GI is not an awful lot of use as what is low, medium or high GI for an individual will vary depending on their gut bacteria, what the food is eaten in combination with.
You are better to look at the carbohydrate content although similarly how it affects an individual's blood glucose will vary taking into account those same things.
 
Thank you for your reply - I stll would like a good chart so I know what food to avoid even though I know I can eat anything in moderation 🙂
 
Nige13 said:
Hi,

Does anyone know where I can print off a free copy of a glycemic index for all foods?
There are hundreds of book on Amazon etc but these always seem to have recipes in them with a petrt chart?
I want a GI food chart but not really the recipies?

Any help please :thankyou:🙂
Click to expand...
If you have a Google, there are several on line lists, this, for example. with 500 common foods. (American, I think, though, so some may not be common to people in the U.K. Also, having just skimmed through the list, I found some of the values surprising (euphemism for plain wrong!)
glycemic-index.net

Complete Glycemic Index & Load Chart - Glycemic Index Guide

A comprehensive list of common foods and their corresponding glycemic index and glycemic load values for easy reference.
glycemic-index.net glycemic-index.net
 
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I am afraid I am in the @Leadinglights camp @Nige13 . Bit too much guesswork and opinion in "GI" for my taste. Be wary of anything where there is no common way of measuring it is my thought.

I know what you are getting at but the quick reference I keep in my head is where the big carbs are in any food and work on the assumption that they all need to be limited (not necessarily avoided) without considering whether there might be a get out clause!
 
Docb said:
I am afraid I am in the @Leadinglights camp @Nige13 . Bit too much guesswork and opinion in "GI" for my taste. Be wary of anything where there is no common way of measuring it is my thought.

I know what you are getting at but the quick reference I keep in my head is where the big carbs are in any food and work on the assumption that they all need to be limited (not necessarily avoided) without considering whether there might be a get out clause!
Click to expand...
This is what I want to know - where are the "BIG" carbs?
Potatoes, Bread, Rice?
 
So really you want a list of high, medium and low carb foods, so that you can see which ones to avoid or reduce?
I think the Freshwell app gives red, amber and green lists of foods where red is high, amber is medium and green is low. Is that the sort of thing you are looking for?
 
Apart from high sugar confectionary, for me biggies are anything containing flour.... bread, cake, pastry, pasta, pizza and the like. Also keep an eye on potatoes.

I do not eliminate anything but I am always aware of flour particularly when buying commercially made products. For example, I eat my own brownie but would not touch a brownie, or most any other cake, from a bakery or a teashop menu. I would eat my own pie where the pastry would be thin and tasty and filled with something nice rather than a "Greggs" (others are available) where the product is essentially a lump of pastry with a bit of filling incorporated as an afterthought. My pasta dishes contain more sauce than pasta. I think you will get the drift.

Eating out can be a problem but I just take it as it comes and don't worry about it. Enjoy a pizza with friends but don't make a habit of it is my way. Buffets are great because then you can be choosy. Michelin star standard food is generally not a problem because the focus is on flavour and not bulk - if you are into that sort of thing.

No need for rocket science and over complicating things is my approach.
 
The Freshwell program is a good guide as in the book or app Carbs and Cals.
Avoid American sites as the the carb values include FIBER whereas UK already has the FIBRE deducted from the value.
 
DUK actually warns against only focusing on GI @Nige13 :-

Glycaemic index and diabetes

What is the glycaemic index? The glycaemic index (GI) tells us whether a food raises blood glucose levels quickly, moderately or slowly. This means it can be useful to help you manage your diabetes. Different carbohydrates are digested and absorbed at different rates, and GI is a ranking of how...
www.diabetes.org.uk www.diabetes.org.uk
 
rebrascora said:
So really you want a list of high, medium and low carb foods, so that you can see which ones to avoid or reduce?
I think the Freshwell app gives red, amber and green lists of foods where red is high, amber is medium and green is low. Is that the sort of thing you are looking for?
Click to expand...
Sounds good - thank you 🙂
 
Docb said:
Apart from high sugar confectionary, for me biggies are anything containing flour.... bread, cake, pastry, pasta, pizza and the like. Also keep an eye on potatoes.

I do not eliminate anything but I am always aware of flour particularly when buying commercially made products. For example, I eat my own brownie but would not touch a brownie, or most any other cake, from a bakery or a teashop menu. I would eat my own pie where the pastry would be thin and tasty and filled with something nice rather than a "Greggs" (others are available) where the product is essentially a lump of pastry with a bit of filling incorporated as an afterthought. My pasta dishes contain more sauce than pasta. I think you will get the drift.

Eating out can be a problem but I just take it as it comes and don't worry about it. Enjoy a pizza with friends but don't make a habit of it is my way. Buffets are great because then you can be choosy. Michelin star standard food is generally not a problem because the focus is on flavour and not bulk - if you are into that sort of thing.

No need for rocket science and over complicating things is my approach.
Click to expand...
Thank you for you reply 🙂
 
Robin said:
If you have a Google, there are several on line lists, this, for example. with 500 common foods. (American, I think, though, so some may not be common to people in the U.K. Also, having just skimmed through the list, I found some of the values surprising (euphemism for plain wrong!)
glycemic-index.net

Complete Glycemic Index & Load Chart - Glycemic Index Guide

A comprehensive list of common foods and their corresponding glycemic index and glycemic load values for easy reference.
glycemic-index.net glycemic-index.net
Click to expand...
Thank you - I'll take a look at this 😎
 
Nige13 said:
Thank you - I'll take a look at this 😎
Click to expand...
I would be inclined to be very cautious of or ignore that link posted by @Robin (no offence Robin) because as she mentions, some of them are just outright wrong, like orange juice and other fruit juices being low GI. If you don't have enough knowledge of carb content then it isn't a useful reference and if you have enough knowledge to disregard the obviously incorrect info, then you probably don't need it anyway!
 
Nige13 said:
This is what I want to know - where are the "BIG" carbs?
Potatoes, Bread, Rice?
Click to expand...
Get yourself the carbs and cals book, eg: off amazon or similar, list all the carbs and cals for most common foods (and some not so common) and also, and this is a big plus, it shows you photos of actual portion sizes, which makes it very easy to visualise how big a portion can be for a particular food. It also lists most drinks too BTW.
A very, very good book and very useful, Its been by my side for the last couple of months as a reference.
 
Isn't it funny how we are all different. I gave my copy of Carbs and Cals away as I didn't find it useful at all. I instinctively knew which foods were high carb (maybe down to doing Domestic Science at school) and simply avoided them. I think for me there were too many everyday foods in the book that I simply would not consider eating because they were too high carb or too highly processed and I didn't want to look at pictures of those foods, nor could I relate to the portion sizes in the photos.

For me it was simply easier to avoid the high carb foods except perhaps for a very occasional treat and I just guestimate the carbs for my insulin doses for those and correct later.
 
If you are watching out for high GI foods, the one that is least obvious to me is rice which has a higher GI than bread, pasta and many fruits.
 
rebrascora said:
Isn't it funny how we are all different. I gave my copy of Carbs and Cals away as I didn't find it useful at all.
Click to expand...
I didn’t find carbs and Cals useful. Being primarily an “adventurous vegetarian”, most of my meals were not mentioned and when they were it took me far too long and too much faff to find.
It definitely seemed more suited to more traditional “British” meals.
 
Just as an aside (since flour was mentioned), I make biscuits using a simple recipe I adapted using almond flour instead of wheat, so when I'm out for a coffee with friends and everyone's eating croissants or cakes, I don't feel deprived, I just reach into my bag for my little tupperware box of delicious low-carb biscuits...
 
Oh, and if you think 'delicious low-carb' is an oxymoron, well, in this case you'd be wrong...
 
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