The Glycemic Index
The glycemic index is a terrific tool for controlling your blood sugar & your insulin response to foods, just to name a few benefits of a healthy diet. This index uses glucose as a benchmark of 100. A glycemic value over 50 (some say 60) is considered to be high. For your first two weeks, try to stay on the bottom third of the index. Then, gradually add foods slightly higher until you find the correct stop point for you. If you start to regain weight or get that afternoon energy crash, you have gone too high!
Foods with a low to moderate GI tend to have more fiber and nutrients than the higher GI foods. Only carbohydrates are on any glycemic index because meats and fats normally do not elevate your insulin response.
To get more information about a healthy low glycemic diet, visit ShakeOffTheSugar.net.
The Glycemic Index |
| Vegetables |
| russett potatoes |
98 |
| white potatoes |
70-90 |
| parsnips |
95 |
| carrots |
85 |
| instant potatoes |
80 |
| corn/cornflakes |
70-85 |
| French fries,small |
75 |
| rutabaga |
71 |
| beets |
70 |
| red-skin potatoes |
58 |
| green peas |
51 |
| sweet potatoes |
50 |
tomatoes |
38 |
| tomato soup |
38 |
| chickpeas |
36 |
| lima beans |
36 |
| black beans |
30 |
| kidney beans |
29 |
| lentils |
29 |
| soybeans |
15 |
| green vegetables |
0-15 |
Rice & Grains |
| puffed rice |
95 |
| white bread |
95 |
| rice pasta, 1 cup |
92 |
| instant rice, 1 cup |
87 |
| rice cakes (2) |
82 |
| millet |
75 |
| kaiser roll |
73 |
| corn tortilla |
72 |
| white rice |
70 |
| whole wheat bread |
70 |
arborio risotto |
69 |
| corn meal (1/3 cup) |
68 |
| taco shells (2) |
68 |
| refined pasta |
65 |
| couscous (1/3 cup) |
61 |
| bran muffin |
60 |
| brown rice |
55 |
| popcorn(2 cups) |
55 |
| whole rice |
50 |
| tortellini,cheese |
50 |
| whole grain bread |
40-50 |
| bulgur(1/3 cup, cooked) |
48 |
| wheat grains |
45 |
| whole grain pasta |
45 |
| whole grain rye |
42 |
| pumpernickel (1 slice) |
41 |
Fruit |
| dates(5) |
103 |
| raisins |
65 |
| figs, dried (3) |
61 |
| banana |
60 |
| mango (1 small) |
55 |
| kiwi (1) |
52 |
| grapes |
50 |
| pears |
45 |
| orange |
40 |
| apple |
40 |
| dried apricots |
35 |
| figs |
35 |
| strawberries |
32 |
| peaches |
30 |
| prunes (6) |
29 |
| grapefruit |
26 |
| plums |
25 |
| cherries |
23 |
| fresh apricots |
20 |
| prickly pear |
7 |
Breakfast Cereal |
| puffed rice |
95 |
| Rice Chex |
89 |
| Cheerios |
74 |
| Grape Nuts |
71 |
| Shredded wheat |
70 |
| Swiss Museli |
67 |
| Just Right |
60 |
| Bran Buds |
58 |
| All Bran |
55 |
| Special K (1 cup) |
54 |
| Oatmeal(not instant) |
40 |
Crackers & Snacks |
| pretzels |
83 |
| water crackers(5) |
78 |
| saltines (3) |
74 |
| corn chips |
71 |
| popcorn (2 cups) |
55 |
| potato chips |
51 |
| peanuts |
10 |
Sweet Treats |
| tofu frozen dessert |
115 |
| vanilla wafers (6) |
77 |
| lifesavers (5,peppermint) |
70 |
| tapioca |
70 |
| Mars bar |
68 |
| Angel food cake (1 slice) |
67 |
| shortbread (2 cookies) |
64 |
| pound cake (1 slice) |
54 |
| strawberry jam (1 tbsp.) |
51 |
| sponge cake (1 slice) |
45 |
| marmalade (1 tbsp) |
48 |
| Twix cookie bar (59 g.) |
44 |
| ice cream, 2 scoops |
36-61 |
| dark chocolate (70% cocoa) |
22 |
Sweeteners |
| maltose |
105 |
| glucose |
100 |
| high fructose corn syrup |
87 |
| sucrose (table sugar) |
75 |
| honey |
55 |
| fructose |
20 |
| agave nectar (1 tbsp) |
11 |
Juice & Drinks |
| gatorade (1 cup) |
78 |
| cranberry juice cocktail |
52 |
| pineapple juice |
48 |
| grapefruit juice |
48 |
| orange juice |
46 |
| apple juice |
40 |
| tomato juice |
37 |
Dairy |
| sweetened condensed milk(1/2 cup) |
61 |
| yogurt |
35 |
| skim milk (1 cup) |
32 |
| whole milk (1 cup) |
27 |
| ice cream |
37-61 |
*Provided for informational purposes only. Be sure to consult your doctor when making lifestyle changes. |
New!
For Your E-Book:
This updated and revised version of the
Shake Off the Sugar Cookbook
includes nearly 300 original low glycemic and low carb recipes, nutrition information, and helpful strategies to help you start and stay on a healthy dietary lifestyle.
Get from B&N
(EPUB format)
Get the Kindle version
(MOBI format) |
|
|