Mini Guide to Glycemic Index

Mini Guide to Glycemic Foods

Eat foods printed in red sparingly; these are high in empty calories

Don’t avoid foods that are printed in green.  These are low calorie and very nutritious

Low Glycemic

Intermediate

High Glycemic

<15..Artichoke, Asparagus  Broccoli, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Lettuce, all varieties, artificially sweetened, Low-fat yogurt,  peanuts, peppers, all varieties, Snow peas, Spinach, Young Summer Squash, Zucchini, 15…Tomatoes

22  Cherries, peas, dried

24…Plum

25…Grapefruit, Pearled Barley

28…Peach

30…Soy Milk, canned peaches, natural juice

31…Dried  apricots

32…baby lima beans, frozen, fat free milk, Fettuccine, M&M’s chocolate candies, peanut

33..low fat yogurt, sugar sweetened

36…Apple, Pear

37…whole wheat spaghetti

38…tomato soup

39…carrots, cooked

40…Mars Snickers Bar

41…Apple juice, Spaghetti

42…All Bran, canned chickpeas

43…Custard, Grapes, Orange

44…Canned lentil soup

45…canned pinto beans, Macaroni

46…Pineapple juice

47…Banana Bread, long-grain rice, parboiled rice

48…Bulgur, Canned baked beans, grapefruit juice, green peas, Oat bran bread

49...Chocolate bar, 1.5 oz, Old fashioned oatmeal

50…Cheese tortellini, low fat ice cream

52…Canned kidney beans, kiwifruit, orange juice, not from concentrate

53…Banana

54…potato chips, pound cake, Special K, Sweet Potato

55…Brown rice, Canned fruit cocktail, Linguine, Oatmeal cookies, Popcorn, Sweet Corn,56…Muesli, White rice

57…Orange juice from frozen concentrate, Pita bread

58…Canned peaches, heavy syrup, mini shredded wheats, Bran Chex

59…Blueberry muffin

60…Bran Muffin, Cheese pizza

61…Hamburger bun, Ice cream, Kudos Whole grain bars (chocolate chip)

64…Beets, canned apricots, light syrup, canned black bean soup, macaroni and cheese, raisins

65…Couscous, quick cooking oatmeal, table sugar (sucrose)

66…Canned green pea soup, instant oatmeal, pineapple

67…Angel food cake, Grape-Nuts, stoned wheat thins

68…American rye bread, taco shells

69…whole wheat bread

70…Life savers, Melba toast, white bread

71…Golden Grahams72…Bagel, Corn chips, Watermelon

73…Honey, Kaiser roll, mashed potatoes

74…Bread stuffing mix, Cheerios, Cream of Wheat, instant, Graham crackers, puffed wheat

75…Doughnuts

76…French fries, frozen waffles, Total cereal

77…Vanilla wafers

80…Grape nuts Flakes, Jelly beans

81…Pretzels

82…Rice cakes, Rice Krispies

83…Corn Chex, mashed potatoes, instant

84…Corn Flakes

85…Baked potato

89…Rice Chex

91…Rice, instant

95…French bread

97…Parsnips

103…Dates

115…Tofu frozen dessert


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