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The glycemic index

Posted Nov 07 2008 1:07pm

HIGH GLYCEMIC INDEX FOODS

 

Grains

Rice

  • Glutinous rice
  • Instant rice
  • Jasmine rice
  • Parboiled rice
  • White rice

 

Grain Products

Breads (almost all breads)

  • Bagel
  • Baguette, white
  • English Muffin
  • Kaiser bread rolls
  • White bread
  • Wonder Bread™

Breakfast Cereals (almost all cereals)

  • Cheerios™
  • Coco Pops™
  • Corn Chex™
  • Corn Pops™
  • Cornflakes™
  • Crispix™
  • Grapenuts Flakes™
  • Instant Cream of Wheat
  • Rice Chex™
  • Rice Krispies™
  • Shredded Wheat™
  • Special K™
  • Total™

Crackers and Chips (almost all)

  • Pretzels
  • Puffed rice cakes
  • Rice cracker
  • Soda Crackers
  • Water crackers

Other Breakfast Foods

  • Cupcake
  • Doughnut
  • Pancakes
  • Pop Tarts™
  • Waffles

Other

  • Rice pasta
  • Popcorn

 

Vegetables

  • Carrots, boiled
  • French fries
  • Parsnips
  • Potato: Baked Potato, Instant, Mashed
  • Pumpkin
  • Sweet potato
  • Tapioca

 

Fruits

  • Dates, dried
  • Watermelon

 

Fruit Products

  • Fruit Roll-Ups®
  • Processed fruit bars, fruit wraps…

 

Sugars

  • Most sugary snacks
  • Sucrose (25 g test portion)
  • Glucose (50 g test portion)
  • Honey
  • Jelly beans

 

Drinks

  • Gatorade®

 

Dairy

  • Yoghurt, low fat

 

Beans

  • Broad beans
  • Kidney beans

 

MEDIUM GLYCEMIC INDEX FOODS

 

Grains

  • Brown rice
  • Long grain rice
  • Sweet corn

 

Grain Products

Breads (almost all)

  • Blueberry muffin
  • Bran muffin
  • Whole Grain bread
  • Corn tortilla

 

Breakfast Cereals (almost all)

  • Grapenuts™
  • Life ™
  • Quick Oatmeal
  • Raisin Bran™
  • Special K™

 

Crackers and Chips (almost all)

  • Potato chips
  • Corn chips

 

Other Breakfast Foods

  • Croissant
  • Oatmeal muffin

 

Cakes

  • Almost all cakes
  • Angel food cake

 

Fruits

  • Banana
  • Cherries, dark
  • Grapes, black
  • Mango
  • Peach
  • Pineapple
  • Raisins

Sugars

  • Most sugary snacks
  • Snickers Bar®

 

Drinks

  • Cranberry juice cocktail
  • Coca Cola®
  • Almost all Sodas
  • Almost all fruit juices

 

Dairy

  • Ice cream

 

Other

  • Macaroni and Cheese
  • Pizza, cheese
  • Soup, split pea
  • Soup, green pea

 

 

LOW GLYCEMIC INDEX FOODS

 

Grains

Pearl barley

Wild rice

 

Grain Products

Fettucine, egg

Lasagna

Linguine

Macaroni

Ravioli

Spaghetti

 

Fruits

Apple

Blackberries

Blueberries

Cherries

Dried apricots

Grapes

Kiwi fruit

Orange

Pear

Plums

Raspberries

Strawberries

 

Vegetables

Carrots, raw

Squash (most)

Tomatoes

Tomato Juice

Tomato soup

Yam (Canada)

 

Beans

Baked Beans

Black eyed beans

Chickpeas (Garbanzo beans)

Lentils, red

Pinto beans

Red Kidney Beans

Romano beans

Soya beans

 

Dairy

Full-fat cows’ milk

 

Nuts

Cashews

Mixed nuts, roasted and salted

Peanuts

Peanut butter

 

Other

Chicken nuggets

Hummus (chickpea salad dip)

Pizza with meat

Sausages

 

 

 

BELOW GLYCEMIC INDEX FOODS

 

Vegetables

  • Avocados
  • Broccoli
  • Brussels sprout
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Eggplant
  • Garlic
  • Kale
  • Onions
  • Radish
  • Sprouts

 

Lettuce of all kinds

  • Green leaf
  • Iceberg
  • Red leaf…

 

Mixed greens

  • Arugula
  • Beet greens
  • Collard Greens
  • Dandelion greens
  • Endive
  • Escarole
  • Radicchio
  • Red mustard
  • Spinach

 

Meat

  • Beef
  • Chicken
  • Fish
  • Pork
  • Wild game

 

Other

  • Eggs

Mushrooms

  • Maitake
  • Reishi
  • Shitake…

 


 

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