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The Glycemic Index

The glycemic index shows how different types of food affect your blood sugar. Food with a high GI can give a strong rise in your blood sugar and thereby a high insulin level. When your insulin level is high you have difficulty burning off fat. You can among other things check your blood sugar by eating a lot of food, which has a low GI. This will simultaneously check your appetite and optimize your burning of fat.

For active athletes such as bike riders, food with a low GI is best in building up reserves before tough and long training or competition. Food with a high GI combined with a protein supplement is best at refilling the muscles carbohydrate reserves, which benefits in a quicker recovery in the hours following training and competition.

Food reference - glucose (sugar) = 100.

 High GI (>56)   GI  Medium GI (56-69)   GI   Low GI (<55)  GI
           
CAKE        Banana cake  47
 Pastry *  76  Croissant *  67    
 Waffles  76  Blueberry muffin *      
 BREAD          
 White bread  71  Pita bread  57  Multi grain bread  46
 Rice cake  72      Rya bread / Whole grain bread  35
 BREAKFAST          
 Cornflakes  84  Müsli  66  Special K  54
 Cheerios  83      Oatmeal porridge  49
 Rice Krispies  82      Roasted müsli  43
         All Bran  42
 POTATOES, RIDE etc.          
 White rice  88 Taco shells  68  Rye core  34
 Baked potato  85 Couscous  65    
 French fries *  75 Potatoes  62    
 Mashed potatoes  70 Basimati rice  58    
 PASTA          
     Spaghetti  56  Macaroni  45
         Ravioli  39
         Fettuccini  32
 CANDY AND SNACKS          
 Winegum 103  Mars Bar *  67  Pop corn  55
 Potato chips *  72  Müsli bar  61  Chocolate *  45
     Digestive biscuits *  59  Snickers bar *  41
         M&M's*  33
         Peanuts *  14
 FRUIT          
 Dried dates  103 Pineapple  66  Orange  43
 Water melon  72  Raisins  64  Apple  36
     Banana  56  Pear  36
         Peach  28
         Grape fruit  25
         Cherry  22
 VEGETABLES          
 Parsnip  92      Indian corn  55
 Pumpkin  75      Carrots  49
         Peas (boiled)  48
         Lentils  28
         Kidney beans  27
         Soya beans  18
 MILK PRODUCTS          
     Ice cream *  61  Chocolate milk  34
         Diet fruit yougurt  33
         Skimmed milk  32
         Whole milk *  27
 DRINKS          
 Gatorade  78  Fanta, Cola  68  Apple juice  40
     Orange juice  66    

* Some food items have a low glycemic index due to their high fat avoid it, even if it is e.g. chocolate or candy. 

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