Glycemic Index Chart: Complete Guide to GI Values for Foods

Understanding the glycemic index (GI) of foods is crucial for women with PCOS who are managing insulin resistance and blood sugar levels. This comprehensive glycemic index chart provides essential information about GI values for common foods to help you make informed dietary choices.

What is the Glycemic Index?

The glycemic index measures how quickly foods containing carbohydrates raise blood glucose levels. Foods are ranked on a scale from 0 to 100, with pure glucose given a value of 100. The higher the GI value, the more rapidly a food raises blood sugar levels.

Generally, GI values are categorized as:

• Low GI (55 or less): Causes a slower, smaller rise in blood sugar levels
• Medium GI (56-69): Causes moderate increases in blood sugar levels
• High GI (70 or more): Causes rapid spikes in blood sugar levels

For women with PCOS, especially those with insulin resistance, focusing on low to medium GI foods can help manage blood sugar levels and reduce symptoms.

Comprehensive Glycemic Index Food Chart

Low GI Foods (55 or less)

Fruits

• Apples: 36
• Pears: 38
• Oranges: 43
• Strawberries: 41
• Peaches: 42
• Plums: 39
• Grapefruit: 25
• Cherries: 22
• Bananas (underripe): 42

Vegetables

• Broccoli: below 15
• Carrots (raw): 16
• Cauliflower: below 15
• Green peas: 48
• Sweet potatoes: 44
• Leafy greens: below 15
• Bell peppers: below 15
• Zucchini: below 15

Grains and Legumes

• Lentils: 32
• Chickpeas: 28
• Kidney beans: 24
• Black beans: 30
• Barley: 28
• Quinoa: 53
• Steel-cut oats: 55
• Pasta (al dente): 45-55

Dairy and Alternatives

• Greek yogurt (plain, unsweetened): 11
• Whole milk: 31
• Almond milk (unsweetened): below 15
• Soy milk (unsweetened): 34

Protein Sources

• Eggs: 0
• Chicken: 0
• Turkey: 0
• Trout: 0
• Grouper: 0
• Tofu: below 15
• Tempeh: below 15
• Crab: 0
• Squid: 0

Nuts and Seeds

• Almonds: below 15
• Walnuts: below 15
• Chia seeds: 1
• Flaxseeds: below 15
• Pumpkin seeds: below 15
• Tahini: below 15
• Other nuts and seeds: mostly below 15

Medium GI Foods (56-69)

Fruits

• Bananas (ripe): 60
• Pineapple: 59
• Mango: 56
• Papaya: 60

Grains

• Brown rice: 68
• Basmati rice: 58
• Whole wheat bread: 69
• Couscous: 65
• Rolled oats: 57

Other

• Sweet corn: 60
• Beets: 64
• Honey: 61
• Popcorn (air-popped): 65

High GI Foods (70 or more)

Grains and Starches

• White bread: 75
• White rice: 72
• Instant oatmeal: 83
• Rice cakes: 82
• Crackers: 74-83
• Breakfast cereals (most): 70-85
• White potatoes (baked): 85

Sweets and Processed Foods

• White sugar: 100
• Glucose: 100
• Corn syrup: 115
• Candy: 80-100
• Soda: 70-80
• Jams and jellies: 70-75
• Sports drinks: 70-80

Why GI Matters for PCOS

For women with PCOS, blood sugar management is often a key part of symptom control. Many with PCOS have insulin resistance, where the body doesn't respond efficiently to insulin, leading to higher blood sugar levels and increased insulin production.

Choosing primarily low GI foods can help:

• Reduce insulin resistance
• Decrease androgen levels (which contribute to PCOS symptoms)
• Support weight management
• Reduce inflammation
• Improve energy levels
• Decrease cravings

Incorporating low GI foods into a healthy diet for PCOS can be an effective strategy for symptom management.

Factors That Affect GI Values

It's important to understand that several factors can influence the GI value of foods:

Ripeness

Riper fruits tend to have higher GI values. For example, an underripe banana has a lower GI than a very ripe, spotty banana.

Processing

More processed foods generally have higher GI values. Juice has a higher GI than whole fruit, and instant oatmeal has a higher GI than steel-cut oats.

Cooking Method

Longer cooking times can break down food structure, raising GI. Al dente pasta has a lower GI than overcooked pasta.

Food Combinations

Eating carbohydrates with protein, fat, or fiber can lower the overall GI of a meal. Adding protein or healthy fats to carbohydrates slows digestion and reduces blood sugar spikes.

Fiber Content

Higher fiber foods tend to have lower GI values because fiber slows carbohydrate digestion.

Acidity

Adding acidic ingredients (like lemon juice or vinegar) to meals can lower the GI by slowing stomach emptying.

Glycemic Load: Beyond the Glycemic Index

While the glycemic index is useful, it doesn't account for portion size. This is where glycemic load (GL) becomes important.

Glycemic load = (GI × carbohydrate content per serving in grams) ÷ 100

For example, watermelon has a high GI of 72, but contains very few carbohydrates per serving, resulting in a low GL of just 4.

GL values are categorized as:

• Low GL: 10 or less
• Medium GL: 11-19
• High GL: 20 or more

For PCOS management, focusing on foods with a low GL is often more practical than strictly limiting foods based on GI alone.

Implementing Low GI Eating for PCOS

Practical Tips

• Swap white bread for 100% whole grain bread
• Choose steel-cut or rolled oats instead of instant varieties
• Pair carbohydrates with protein or healthy fats
• Add anti-inflammatory foods like berries, leafy greens, and fatty fish to meals
• Include prebiotics and probiotics to support gut health
• Eat fruits whole rather than as juice
• Cook pasta al dente rather than soft
• Include plenty of non-starchy vegetables
• Add vinegar or lemon juice to meals
• Include sources of essential amino acids like isoleucine with carbohydrates

Sample Low GI Day for PCOS

Breakfast: PCOS Support Collagen Protein Pancakes or Insulin-Balancing Buckwheat and Maca Powder Pancakes

Lunch: PCOS Liver Health Mixed Bitter Greens Bowl with Hormone Balance Kefir Green Goddess Dressing

Dinner: Grilled salmon with PCOS Gut Support Kombu-Infused Quinoa and steamed vegetables

Snacks: Greek yogurt with berries, Hormone Health Fermented Cashew Cheese with cucumber slices, or a small handful of mixed nuts

Combining Low GI Eating with Other PCOS Strategies

For optimal PCOS management, combine low GI eating with:

• Regular physical activity and specific exercises for PCOS
• Stress management techniques
• Adequate sleep
• Staying hydrated with hormone-supporting beverages
• Medical treatment as advised by healthcare providers

Remember that addressing other conditions like candida may also be important for overall PCOS management.

Special Tip

Keep a food diary that includes not just what you eat, but also how you feel afterward. This can help you identify how different GI foods affect your individual PCOS symptoms, energy levels, and cravings. Everyone's body responds differently, so personalizing your approach is key.

How This Article Was Made

This article was created using information from peer-reviewed scientific literature, medical databases, and authoritative health resources. Key sources included:

• The University of Sydney's International Glycemic Index Database
• The American Diabetes Association's resources on glycemic index
• Journal articles from PubMed Central on PCOS and glycemic index
• Nutrition guidelines from the National Institutes of Health
• Clinical practice recommendations from endocrinology and gynecology professional societies

All GI values listed are approximate and may vary slightly based on different measurement methods and food varieties.

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