Glycemic Index of Foods

[MsBiatch]

People who suffer from diabetes or hypoglycemia are very familiar with the Glycemic Index of food. The Glycemic Index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. The higher the number on the index, the greater the blood sugar response. So 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. A GI of 55 or less is low, a GI of 56 to 69 inclusive is medium, and a GI of 70 or more is high. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

The Glycemic Index is important to everyone who would like good health; research suggests keeping blood sugar from spiking pays off in many ways:

· Low GI diets can help people lose weight and lower blood lipids
· High GI foods can help re-fuel carbohydrate stores after exercise
· Prevent heart disease
· Low GI means a smaller rise in blood sugar and can help control established diabetes
· Low GI diets can improve the body's sensitivity to insulin
· Prevent type 2 diabetes
· Help evade serious side effects if you have diabetes



**Low Glycemic Index Foods: Less Than 55

Artichoke
<15

Asparagus
<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

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


**Intermediate-Glycemic Index Foods: 55 to 70

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


**High Glycemic Index Foods: More Than 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

*RIP KILLA* You'll be greatly missed

Thank you for posting this I couldn't find one on the web.My god who would have thought a choc.bar was lower gi than mashed potatoes?

confusious says :man who stand on toilet high on pot

[jjfigure]

Here's one I use that's in pdf format:

http://www.lifelonghealth.us/mhc_hom...EMIC_INDEX.pdf

Thank you

confusious says :man who stand on toilet high on pot