Glycemix Index
The glycemic index ranks carbohydrate-rich foods
on a scale from 0 to 100, based on how much they
cause the blood glucose levels raise. Low GI
foods are typically low in both fat and
calories, but high in fiber, nutrients and
antioxidants. In general, the lower the GI
rating, the healthier the food is considered.
When you eat a meal you should consider both its
GI ranking in conjunction with its calorie, type
of fat, fiber, carbohydrate, and sugar and
sodium levels.Low GI Foods
(Less than 55 on the GI Index)
|
Cereal: |
Bran
Buds and Special K and oatmeal |
|
Fruits: |
Apples, Cherries, Grapefruits, Grapes,
Kiwis, Mangoes, Oranges, Peaches, Plums,
and Prunes |
|
Snacks: |
Popcorn, Pound Cake, Strawberry Jam |
|
Crackers: |
NONE |
|
Cereal Grains: |
Barley, Bulgur |
|
Sugars: |
Fructose (natural sugars from fruits) |
|
Pasta: |
ALL |
|
Soups& Vegetables: |
Carrots (raw, boiled), green peas
(frozen), Lima Beans (Frozen, Peas
(fresh, boiled), tomatoes |
|
Drinks: |
100%
Apple Juice, Grapefruit Juice, Orange
Juice, Pineapple Juice
Milk Products: Chocolate milk, Custard,
Ice milk, Skim milk, Whole milk, Yogurt
(plain/fruit) |
|
Beans: |
ALL |
|
Breads: |
Apple, Oat or raisin, Pumpernickel,
sourdough |
|
Roots: |
Sweet
Potatoes or Yams |
Medium GI Foods
(56-69 on the GI Index)
| Cereal: |
Cream of Wheat,
Grape nuts, Life, Nutri-Grain, Puffed
Wheat, Shredded Wheat |
| Fruits: |
Apricots, Banana,
Cantaloupe, Papaya, Pear, Pineapple,
Raisins |
| Snacks: |
Croissants,
Oatmeal cookies, Pizza (cheese& tomato),
Potato Chips, Power Bars, Shortbread
cookies |
| Crackers: |
Rye, Wheat Thins |
| Cereal Grains:
|
Basmati white
rice, couscous, cornmeal |
| Sugars: |
Honey, table sugar |
| Soups& Vegetables: |
Beets (canned),
black bean soup, sweet corn, green pea
soup, split pea soup |
| Drinks: |
Pepsi, Coke,
Sprite |
| Milk Products: |
Ice-Cream
(Vanilla) |
| Breads: |
Croissant,
Hamburger bun, muffins, blueberry, pita,
pizza (cheese), rye, wheat |
| Roots: |
Potatoes (new,
white, boiled) |
High GI Foods
(More than 70 on the GI Index)
| Cereal: |
Bran Flakes,
Cheerios, Corn Chez, Corn Flakes, Raisin
Bran, Rice Check, Total |
| Fruits: |
Dried fruits, watermelon |
| Snacks: |
Corn Chips, doughnuts, graham crackers,
jelly beans, saltine crackers, vanilla wafers |
| Crackers: |
Graham, Rice Cakes, Soda Crackers |
| Cereal Grains: |
Millet |
| Sugar: |
Maltose |
| Soups& Vegetables: |
Parsnips |
| Drinks: |
Gatorade |
| Milk Products: |
Tofu (frozen dessert |
| Breads: |
Plain Bagel, French Baguette, Dark Rye,
White |
| Roots: |
French Fries, Potatoes (white, mashed) |
|
