Wednesday, March 24, 2010


I found this article on the 'net detailing the glycemic index of various foods. As you may or may not already know, the lower the glycemic index of a food, the more slowly the carbs are released into your blood stream, and the less blood sugar or insulin is released. Insulin is a storage hormone in the body, therefore, the LESS insulin that is released, the LESS carbs/fats is stored. Choosing lower GI foods will create a lower insulin response, more effectively regulate blood sugar levels, and keep you more satisfied and less hungry throughout the day. Read on for the skinny...

Glycemic Index List of Foods

The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. The book, The New Glucose Revlolution Complete Guide to Glycemic Index Values, contains the most complete list I know of. The first list contains some foods not found in the list from The University of Sydney. Combining the information in both list can assist you greatly in making the proper selections. These list was collected from the glycemic index database compiled by The University of Sydney and other sources. This list is only one criterion for selecting the proper foods to meet your nutritional needs. There are foods on the list that may be "low glycemic" but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues. We are presenting this list as an aid in making better selections. It is your responsibility to make sure the selections meet all of your nutrition goals. Generally speaking, the lower the glycemic index the better for diabetics and people trying to lose weight. There are what on the surface seem to be apparent contradictions. For example, white rice is generally considered to be a high glycemic food, yet there are several white rice entries in the low glycemic list. There are also many good choices that have not as yet been tested and added to the University of Sydney database such as, avocado and artichoke, which are both widely, known to be good choices in most nutrition plans. many of those foods are found in the first list. This list gives us many food choices we may not normally think of and this list can give us options that we may not have considered.

Low-Glycemic Index Foods:
Less Than 50

Intermediate-Glycemic Index
Foods: 50 to 70

High-Glycemic Index Foods:
More Than 70

Artichoke <15
Asparagus <15
Avocado < 15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
* M&M's Chocolate Candies, Peanut 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
* Mars Snickers Bar 40
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
* Chocolate bar, 1.5 oz 49
Old-fashioned oatmeal 49
Cheese tortellini 50
* Low-fat ice cream 50

Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
* Potato chips 54
* Pound cake 54
Special K 54
Sweet potato 54
Brown Rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
* Ice cream 61
Kudos Whole Grain Bars (chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Raisins 64
Couscous 65
Quick-cooking oatmeal 65
Rye crispbread 65
* Table sugar (sucrose) 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angel food cake 67
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life Savers 70
Melba toast 70
White bread 70

Golden Grahams 71
Bagel 72
Corn chips 72
Watermelon 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips 97
Dates 103
Tofu frozen dessert 115

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