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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

 

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