The Glycemic Index

The glycemic index is a terrific tool for controlling your blood sugar & your insulin response to foods, just to mname 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 back 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 do not elevate your insulin response.





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
honey 90
sucrose (table sugar) 75
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.

 

 

For a growing list of foods, visit the
University of Sydney's glycemic index database.

 

Visit ShakeOffTheSugar.net for low glycemic recipes, tips and information.

 

 

 

 



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