The Glycemic Response

 

The glycemic response of a food is a measure of the food's ability to elevate blood sugar. The glycemic response is influenced by the amount of food you eat, its fiber content, fat content or amount of added fat, and the way the food is prepared.

Highly glycemic carbohydrates are best consumed during and after exercise. They enter the bloodstream quickly and are readily available for fueling exercising muscles.

Low glycemic carbohydrates enter the bloodstream slowly and are best eaten before exercise. They provide sustained longer-term energy, and help maintain stable blood sugar levels during extended exercise periods (greater than one hour).

Highly Glycemic

Moderately Glycemic

Low Glycemic
Glucose 100 Orange Juice 57 Apple 36
Baked Potato 85 White Rice 56 Pear 36
Corn Flakes 84 Popcorn 55 Skim Milk 32
Cheerios 74 Corn 55 Green Beans 30
Graham Crackers 74 Brown Rice 55 Lentils 29
Honey 73 Sweet Potato 54 Kidney Beans 27
Watermelon 72 (Ripe) Banana 50 Grapefruit 25
White Bread/Bagel 70-72 Orange 43 Barley 25
Table Sugar 65 Apple Juice 41  
Raisins 64