High GI Foods

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High Glycemic Index Foods

The following foods are considered unacceptable:

Foods containing sugar	honey, molasses, & corn syrup.
Fruits -	bananas, melons, pineapple, raisins
Vegetables -	potatoes, corn, carrots, beets, turnips, parsnips
Breads -	all white breads, all white flour products, corn breads
Grains -	rice, rice products, millet, corn, corn products
Pasta -	thick, large pasta shapes
Cereals -	all cereals except those on the Low GI List below
Snacks -	potato chips, corn chips, popcorn, rice cakes, pretzels
Alcohol -	beer, liqueurs, all liquor except red wine

Low Glycemic Index Foods

Foods sweetened with	saccharin, aspartame, fructose
All meats
All dairy products	(no sugars)
Fruits -	all except the High GI fruits above
Vegetables -	all except the High GI vegetables above
Breads -	whole rye, pumpernickel, whole wheat pita
Grains -	barley, bulgar, kasha
Pasta -	thin stands, whole wheat pasta, bean threads
Cereals -	Special K, All Bran, Fiber One, regular oatmeal
Snacks -	nuts, olives, cheese, pita chips, fried pork rinds
Alcohol -	red wine
Misc -	olives, eggs, peanut butter (no sugar)

Glycemic Index Values

Here is a list of common food products and their actual GI values. These numbers use Glucose as a baseline, which is given a GI of 100. All the other values are relative to glucose. It's surprising to see how certain foods compare to each other.

Within each group, select your foods from those with the lowest values. If you must compromise, select foods with a moderate GI value. :

BREADS

Pumpernickel Bread	49
Rye Bread, whole	50
Pita Bread	58
Rye Bread	64
Tortilla, corn	70
Melba Toast	71
Bread Products Bagel	72
White Bread	72
Whole Wheat Bread	72
Kaiser Roll	73
Stuffing	75
Waffles	76
French Bread	96

GRAINS

Barley, pearled	25
Bulgar	47
Buckwheat (kasha)	54
Rice, brown	56
Couscous	65
Cornmeal	68
Rice, white	70
Millet	71
Rice, instant	85 - 91

CRACKERS

Rye Crispbread	67
Stoned Wheat Thins	68
Water Crackers	72
Graham Crackers	74
Rice Cakes	77

FRUITS

Cherries	23
Grapefruit	25
Plum	25
Peach	30 - 40
Strawberries	32
Apricots, dried	35
Pear	35
Apple	39
Orange	40 - 44
Pineapple Juice	40 - 46
Apple Juice	41
Grapes	43 - 50
Orange Juice	45 - 57
Grapefruit Juice	49
Kiwi	52
Mango	56
Bananas, ripe	60
Raisins	64
Cantaloupe	65
Pineapple	66
Watermelon	72 - 76

LEGUMES

Soy Beans	18
Lentils red	25
Black Beans	30
Kidney Beans	30
Lentils green	30
Butter Beans	31
Lima baby frozen	32
Split Peas	32
Chick Peas	33
Pinto Beans	39
Black Eyed Peas	42
Chick Peas canned	42
Kidney Beans canned	52
Baked Beans canned	68
Fava Beans	80

CEREALS

All Bran	43
Oatmeal regular	53
Special K	54
Oat Bran	55
Bran Chex	59
Muesli	60
Life	66
Nutri Grain	66
Oatmeal quick	66
Grapenuts	68
Shredded Wheat	69
Cream of Wheat	71
Puffed Wheat	74
Cheerios	75
Corn Bran	75
Total	76
Rice Krispies	82
Corn Chex	83
Cornflakes	84
Rice Chex	89
Puffed Rice	90

DAIRY PRODUCTS

Yogurt aspartame	14
Milk regular	27
Milk skim	32
Yogurt sugar	33
Ice Cream low-fat	50
Ice Cream regular	61

VEGETABLES

Water Chestnuts	OK
Yellow Squash	OK
Sauerkraut	OK
All Green Vegetable	0 - 30
Bean Sprouts	OK
Cauliflower	OK
Eggplant	OK
All onions	OK
Peppers	OK
Radishes	OK
Tomato	38
Yams	51
Sweet Potato	54
Corn	55 - 60
Potato new boiled	57
Beets	64
Carrots	71 - 92
Potato fresh mashed	73
Potato french fried	75
Potato instant mashed	83
Potato russet (baked)	90
Parsnips	97

PASTAS

Bean Threads	26
Vermicelli	35
Star Pastina	38
Angel Hair	45
Pastas, whole grain	45
Pastas, refined	65
Gnocchi	67
Pastas, brown rice	92

SNACKS, MISC

Fried Pork Rinds	OK
Olives	OK
Peanuts	10
Peanut M&M's	32
Potato Chips	55
Popcorn	56
Rich Tea Cookies	56
Corn Chips	70
Rice Cakes	77
Vanilla Wafers	77
Pretzels	82