by Michael Biamonte, C.C.N
The Glycemic Index score for each food will dictate the speed at which the sugar will be absorbed. A low Glycemic index means the sugar will be absorbed slowly. The higher the G.I score the quicker the sugar is absorbed into the blood. For the candida diet and reduced sugar craving the lower the G.I score then the better.
The G.I list also shows the carbohydrate content which should not exceed 150 grams a day on the candida diet. It does not necessarily mean that a food with a high carbohydrate content will automatically mean a high G.I score. Both carbohydrate amounts and gycemic index have to be considered on the candida diet, so here is a chart for you to use.
All foods on our G.I tables are based on 100g (3.5 oz) of product. The portion size doesn’t change the Glycemic Index value, but it does count towards the quantity of sugar (carbs) for the item; the bigger the portion the more sugar you would be consuming. This standard portion size simply enables you to make a sugar comparison with other products in the same group, and the different foods listed on other G.I tables. This means you can see which foods are high or low in carbohydrate content.
| Fruit | Glycemic Index Score | Carbohydrates in gram (portion size 100gr.) | G.I. Type |
|---|---|---|---|
| Apple | 39 | 12 | low |
| Apple Juice | 40 | 10 | low |
| Apricot | 57 | 7.5 | med |
| Banana | 54 | 23 | low-high |
| Cantaloupe Melon | 65 | 3 | med-high |
| Cherries | 22 | 10 | low |
| Fruit Drink from concentrate | 66 | – | high |
| Grapefruit | 25 | 6 | low |
| Grapefruit Juice | 48 | 8 | med |
| Grapes | 46 | 15 | low-med |
| Kiwi | 52 | 9 | med |
| Mango | 56 | 14,5 | med |
| Orange | 44 | 6 | med |
| Orange Juice | 47 | 9 | med |
| Peach | 42 | 7 | med |
| Pear | 37 | 10 | low |
| Pineapple | 66 | 10 | med-high |
| Pineapple Juice | 46 | 10 | med |
| Plum | 38 | 9 | low |
| Raisins | 64 | 70 | med-high |
| Strawberry | 40 | 6 | low |
| Sultanas | 56 | 66 | med |
| Watermelon | 72 | 7 | high |
Some G.I. or sugar values may be inaccurate and should only be used for general comparison purposes!
| Vegetable (per 100 grams cooked) | Glycemic Index Score | Carbohydrates in gram (poriton size 100gr.) | G.I. Type |
|---|---|---|---|
| Artichoke | 15 | 2 | low |
| Aspargus | 14 | 1,5 | low |
| Beet | 63 | 8 | high |
| Bell Peppers | 10 | 2,5 | low |
| Broccoli | 10 | 1,5 | low |
| Brussels spourts | 16 | 4 | low |
| Cabbage | 10 | 2,5 | low |
| Carrot | 70 | 7 | high |
| Cauliflower | 15 | 2,5 | low |
| Celery** | 15 | 1 | low |
| Green Beans | 14 | 3,5 | low |
| Lettuce (average) | 10 | 1,7 | low |
| Mushroom | 10 | 0,5 | low |
| Onion | 10 | 4 | low |
| Parsnip | 98 | 11 | high |
| Potato, boiled | 56 | 16,5 | med |
| Potato, chips (UK) | 75 | 37 | high |
| Potato, mashed | 70 | 16 | med |
| Potato, sweet | 50 | 20 | low-med |
| Swede | 71 | 1 | high |
| Sweet corn | 55 | 19 | med |
| Yam | 50 | 32 | low-med |
**Celery has also been shown to be negative calories.
The reason for our standard 100 grams for all the G.I lists of foods is we feel that portion size is a subjective view, thus the size of each portion may vary between individuals. Also, portion size may vary according to bowl, cup or plate size used.