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Vegetables
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Dairy Products
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Other Foods
|
|
Parsnips…………………….97
|
Tofutti…………………….115
|
Dates……………………….…..103
|
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Baked Potato……………….85
|
Ice Cream, full fat………….61
|
Jelly Beans……………………....80
|
|
Pumpkin……………….......75
|
Yogurt, sweetened……........33
|
Rice Cakes……………................77
|
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Beets………………….…....64
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Skim Milk*………………...32
|
Vanilla Wafers…………….…….77
|
|
Corn….…………………….55
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Soy Milk….………………..30
|
French Fries….…………….…....75
|
|
Sweet Potato……………….54
|
Whole Milk……..………….27
|
Graham Crackers..……………....74
|
|
Yams….……………….......51
|
Yogurt, plain, low fat,
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Pizza, cheese………….................60
|
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Carrots.……………….……49
|
Cottage Cheese.…………….14
|
Popcorn………………….……….55
|
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Green Beans……………….40
|
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Chocolate…..……………….……49
|
|
All Lettuces………………<30
|
Grains and Cereals
|
Olives……………………...…….18
|
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Cauliflower………………<30
|
French Bread……………….95
|
Nuts………………………….15-30
|
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Eggplant……………….…<30
|
Instant Rice………………...90
|
|
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Onions……………………<30
|
Cornflakes………………….83
|
Most Common High
|
|
Radishes……….…………<30
|
Pretzels……………………..81
|
Glycemic Offenders:
|
|
Yellow Squash...…………<30
|
White Bread………………..78
|
Alcohol – Beer and drinks made
|
|
Water Chestnuts.…………<30
|
Waffles……………………..76
|
with juice, soda or sugar
|
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Sauerkraut………………..<30
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Cheerios………...………….74
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Candy – All types
|
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Tomatoes…………………..15
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Bagel……………………….72
|
Dried Fruits – Except apricots
|
|
|
Shredded Wheat……………69
|
Frozen Yogurt – Pure sugar &
|
|
Fruit
|
Wheat Bread high fiber.…....68
|
Carbs with no fat or protein to slow
|
|
Watermelon………………..72
|
Stoned Wheat Thins…….….67
|
the rate of absorption
|
|
Pineapple…………………..66
|
Grapenuts…………………..67
|
Sugar-Sweetened Beverages –
|
|
Cantaloupe…………………65
|
Couscous…………………...65
|
Coke, Sprite, Snapple, bottled teas,
|
|
Raisins……………………..64
|
Hamburger Bun…………….61
|
spritzers
|
|
Mango……………………..56
|
White Rice………………….58
|
Sugar – On coffee, tea and on cereal
|
|
Banana…………………….54
|
Pita Bread…………………..57
|
Tubers & Roots – Parsnips,
|
|
Kiwi……………………….53
|
Muesli………………………56
|
Potatoes, beets, etc.
|
|
Grapefruit Juice…………...48
|
Brown Rice…………...……55
|
Watermelon
|
|
Grapes……………………..46
|
Special K Cereal…………...54
|
Refined Foods – Cereal, breads,
|
|
Orange…………………….44
|
Oatmeal, slow cooking….….49
|
Cookies, rice/rice cakes, crackers
|
|
Peach……………………...42
|
Rye Kernel Bread…………..46
|
|
|
Plum………………………39
|
Pita Bread, stone ground…...45
|
Eat only those carbohydrates that are
|
|
Apple……………………..38
|
All-Bran Cereal…………….42
|
45 or lower on the GI. Barbs with a
|
|
Pear……………………….37
|
Spaghetti, white…………….41
|
GI greater than 64 enter blood faster
|
|
Apricots, dried……………31
|
Spaghetti, protein enriched...27
|
Than sugar itself! Always eat carbs
|
|
Grapefruit………………...25
|
|
in combination with protein, fat or
|
|
Cherries, Berries…..……..22
|
Legumes
|
fiber in order to slow the rate of
|
|
|
Baked Beans, canned………48
|
Digestion and, therefore, the GI of
|
|
Sweeteners
|
Pinto Beans………………..39
|
that carb. The processing of carbs
|
|
Maltose………………..…105
|
Chickpeas…………………..33
|
(juicing, refining, canning, over-
|
|
Glucose…………………..100
|
Black Beans………………..30
|
cooking) increases both the GI and
|
|
Sucrose (table sugar)………64
|
Kidney Beans………………29
|
GL.
|
|
High Fructose Corn Syrup...62
|
Lentils………………………29
|
#1 Choice = green
|
|
Honey……………………...58
|
Peas, dried………………….22
|
#2 Choice = blue
|
|
Fructose (fruit sugar)………22
|
Soy Beans………………….18
|
#3 Choice = turquoise
|
|
Splenda (sucralose)…………7
|
|
#4 Choice = pink
|
|
Stevia……………………….3
|
|
DON’T EAT – WORSE THAN
|
|
|
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SUGAR = RED
|
