Glycemic Index of Foods List



Look at this glycemic index of foods list. Try and eat foods that have a lower glycemic index. These foods will last longer and keep you from getting hungry as soon; therefore, you will not eat as much. As you glance over the glycemic index of foods list you will notice patterns. Eating foods that are raw and unprocessed will have a lower glycemic index. Avoid fluffy white breads,cakes, and foods high in sugar.


Bakery Products

*Pound cake

Low

54

Danish pastry

Medium

59

Muffin (unsweetened)

Medium

62

Cake , tart

Medium

65

Cake, angel

Medium

67

Croissant

Medium

67

Waffles

High

76

Dough-nut

High

76

Beverages

Soya milk

Low

30

Apple juice

Low

41

Carrot juice

Low

45

Pineapple juice

Low

46

Grapefruit juice

Low

48

Orange juice

Low

52

Biscuits

Digestives

Medium

58

Shortbread

Medium

64

Water biscuits

Medium

65

Ryvita

Medium

67

Wafer biscuits

High

77

**Rice cakes

High

77

Breads

Multi grain bread

Low

48

Whole grain

Low

50

Pita bread, white

Medium

57

Pizza, cheese

Medium

60

Hamburger bun

Medium

61

Rye-flour bread

Medium

64

Whole meal bread

Medium

69

White bread

High

71

Baguette

High

95

Breakfast Cereals

All-Bran

Low

42

Porridge, non instant

Low

49

Oat bran

Medium

55

Muesli

Medium

56

Mini Wheats (wholemeal)

Medium

57

Shredded  Wheat

Medium

69

Golden Grahams

High

71

Puffed wheat

High

74

Weetabix

High

77

Rice Krispies

High

82

Cornflakes

High

83

Cereal Grains

Pearl barley

Low

25

Rye

Low

34

Wheat kernels

Low

41

Rice, instant

Low

46

Rice, parboiled

Low

48

Barley, cracked

Low

50

Rice, brown

Medium

55

Rice, wild

Medium

57

Rice, white

Medium

58

Barley, flakes

Medium

66

Taco Shell

Medium

68

Millet

High

71

Dairy Foods

Yogurt low- fat (sweetened)

Low

14

Milk, chocolate

Low

24

Milk, whole

Low

27

Milk, Fat-free

Low

32

Milk ,skimmed

Low

32

Milk, semi-skimmed

Low

34

*Ice-cream (low- fat)

Low

50

*Ice-cream

Medium

61

Fruits

Cherries

Low

22

Grapefruit

Low

25

Apricots  (dried)

Low

31

Apples

Low

38

Pears

Low

38

Plums

Low

39

Peaches

Low

42

Oranges

Low

44

Grapes

Low

46

Kiwi fruit

Low

53

Bananas

Low

54

Fruit cocktail

Medium

55

Mangoes

Medium

56

Apricots

Medium

57

Apricots  (tinned in syrup)

Medium

64

Raisins

Medium

64

Pineapple

Medium

66

**Watermelon

High

72

Pasta

Spaghetti, protein enriched

Low

27

Fettuccine

Low

32

Vermicelli

Low

35

Spaghetti, whole wheat

Low

37

Ravioli, meat filled

Low

39

Spaghetti, white

Low

41

Macaroni

Low

45

Spaghetti, durum wheat

Medium

55

Macaroni cheese

Medium

64

Rice pasta, brown

High

92

Root Crop

Carrots, cooked

Low

39

Yam

Low

51

Sweet potato

Low

54

Potato, boiled

Medium

56

Potato, new

Medium

57

Potato, tinned

Medium

61

Beetroot

Medium

64

Potato, steamed

Medium

65

Potato, mashed

Medium

70

Chips

High

75

Potato, micro waved

High

82

Potato, instant

High

83

**Potato, baked

High

85

Parsnips

High

97

Snack Food and Sweets

Peanuts

Low

15

*M&Ms (peanut)

Low

32

*Snickers bar

Low

40

*Chocolate bar; 30g

Low

49

Jams and marmalades

Low

49

*Crisps

Low

54

Popcorn

Medium

55

Mars bar

Medium

64

*Table sugar (sucrose)

Medium

65

Corn chips

High

74

Jelly beans

High

80

Pretzels

High

81

Dates

High

103

Soups

Tomato soup, tinned

Low

38

Lentil soup, tinned

Low

44

Black bean soup, tinned

Medium

64

Green pea soup, tinned

Medium

66

Vegetable and Beans

Artichoke

Low

15

Asparagus

Low

15

Broccoli

Low

15

Cauliflower

Low

15

Celery

Low

15

Cucumber

Low

15

Eggplant

Low

15

Green beans

Low

15

Lettuce, all varieties

Low

15

Low-fat yogurt, artificially sweetened

Low

15

Peppers, all varieties

Low

15

Snow peas

Low

15

Spinach

Low

15

Young summer squash

Low

15

Tomatoes

Low

15

Zucchini

Low

15

Soya beans, boiled

Low

16

Peas, dried

Low

22

Kidney beans, boiled

Low

29

Lentils green, boiled

Low

29

Chickpeas

Low

33

Haricot beans, boiled

Low

38

Black-eyed beans

Low

41

Chickpeas, tinned

Low

42

Baked beans, tinned

Low

48

Kidney beans, tinned

Low

52

Lentils green, tinned

Low

52

Broad beans

High

79



One group that could really benefit from studying and eating foods low on the glycemic index of foods is diabetics, but there is much more to controling diabetics. See what Patricia Harris has to say:

"If You Really do not Prevent Type two diabetes Now, You will certainly Hate Yourself Later. Type 2 diabetes is the most common kind of diabetes. A lot of Americans have been identified as having diabetes type 2, and others are unsuspecting they may be at high risk. Some groups have a higher risk for developing type 2 diabetes than others. Type 2 diabetes is more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians as well as other Pacific Islanders, as well as the aged people. In diabetes type 2, either your body isn't going to produce enough insulin or the cells ignore the insulin. Insulin is required to the body to use glucose for energy. Once you eat food, the body breaks down all of the sugars and starches into glucose, that's the essential fuel for the cells in your body. Insulin takes the sugar from your blood in to the cells. When glucose builds up in the blood rather then going into cells, it can result in diabetes complications.

You could have the power to increase and protect your overall health. With proper nutrition and exercising and also making good life-style choices (like not smoking), you may feel better, stronger, and healthier, and can lower your risk of diseases such as cancer, diabetes, cardiovascular disease and cerebrovascular accident.

What is a Healthy Weight?

There's a good way to see in case your current weight puts you at risk for developing serious diseases. Visit www.ideal-weight-charts.com/body-mass-index-chart.html and take the Body Mass Index (BMI) test. The results will let you decide if you need to stress about your weight. The Better You consume, The Better You experience Below are a few basic guidelines that can help you and your family make healthier food decisions.

* Eat numerous fruits and vegetables.

* Choose whole fiber foods over processed grain products.

Try brown rice instead of white. Substitute whole wheat grains bread for white.

* Eat fish 2 or 3 times weekly.

* Select leaner cuts of meat like those who end in "loin."

* Remove the skin from poultry and turkey.

* Eat low fat dairy

* Drink water and calorie-free non-carbonated beverages.

* Use liquid oils for cooking instead of solid fats.

* Cut back on high calorie snacks like chips, cookies, cakes, and regular ice cream.

Try to find baked chips and reduced calorie snacks. Or have a bit of fruit instead.

* Watch your serving sizes. Even too much "healthy" food could cause extra weight.

Tips:

* Compare labels of similar foods, then pick the one with smaller amounts of saturated fats, cholesterol and sodium.

* Adults should consume below 2400 mg. of sodium on a daily basis. For people with hypertension, you might want to target even less.

* Try adding spices and herbs as part of your cooking to replace salt for enhancing flavor.

A bit Physical activity Goes far away

Anything that gets you up and moving is good for you. Here's what it might do:

* Lower your risk of developing type 2 diabetes

* Reduce your risk of cardiovascular disease and stroke Lower high blood pressure and cholesterol

* Reduce blood glucose (sugar) levels if you have diabetes, which will lessen your risk of developing diabetes-related complications

* Relieve stress * Allow you to drop some weight

* Provide you with more energy

* Make it easier to sleep better

* Build stronger bones and muscle mass

Its not necessary to go to a gym, play sports or use fancy equipment.

Naturally, you should talk to a family doctor before beginning any exercise routine.

When you have Diabetes, eating healthy and staying active are more important. Well-balanced meals can help keep your glucose (sugar) level as close to normal as possible. Being active likewise helps you reduce your blood glucose. In the event you increase your physical activity levels, you might possibly take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or even a history of foot ulcers, consult your doctor about safe exercise available for you.

Check your blood glucose before exercising. If it's under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice. Check it again after exercising to understand how your blood glucose reacts to exercise. Bring a snack if you will be active for a couple hour."

About the Author -Patricia Harris writes for the diabetic food menu blog ,

her personal hobby site devoted to ideas to eat healthy to avoid and manage diabetes.

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Burn the Fat Feed the Muscle:  This is the the source I go to when my weight goes higher than the ideal weight again.   One of the things I learned about glycemic index in this course was that protein when eaten in combination with the carbohydrates tended to slow the absorbtion of glucose into the blood. This is one reason why small meals are better than snacking all of the time.
First I was impressed, a huge e book filled with information and advice. Then I was disappointed; it seemed too simple.  Despite my reservations, I did my writing assignments for motivation, I did my simple eating plan. I lost the weight that  I wanted to lose. I continue to keep my muscles up.  About a year later after I had gained 10 pounds back, I pulled out the e book and quickly lost the weight again.  Try it
I am also impressed by the way this health expert encourages you to use the power of the pen to help motivate you.



Do not get Glycemic Index (GI) confused with Glycemic Load (GL). Glycemic Load is the GI of the food divided by 100 and then multiplied by the grams of carbohydtrate from one serving of food. Although both are important the two do not go hand in hand.

Also remember that the more processing involved in the food, the higher the glycemic index tends to be. For example raw carrots have a GI of 16 and cooked carrots have a GI of 92.



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