glycemic index listGlycemic Index List

Glycemic Index List That Help You To Control Blood Sugar Level

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Glycemic index list provided here rate food numerically, with glucose at 100.  The higher the number assigned to a food, the faster it converts to glucose.  High glycemix index foods tend to cause a rapid surge of insulin followed by a plunge of blood sugar that can lead to low energy.  By contrast low GI food produce a slow, steady release of insulin and yield more sustainable energy thus can be used to control your weight.  So use the glycemic index list provided here to eat wisely and lose weight.

Low GI Foods:
Less Than 55

Intermediate Gl Foods
Foods: 55 to 70

High -Gl Food:
More Than 70

*Food printed in red in glycemic index list are high in empty calories and should be eaten sparingly.

*Food printed in red in glycemic index list are high in empty calories and should be eaten sparingly.

* Don't avoid or even limit high GI foods printed in green on the glycemic index list; these are low-calorie and very nutritious foods.

 

Artichoke

<15  

Brown Rice

55   Golden Grahams 71
 

Asparagus

 

Canned fruit cocktail

  Bagel 72
 

Broccoli

 

Linguine

  Corn chips 73
 

Cauliflower

 

Oatmeal cookies

  * Watermelon
 

Celery

 

Popcorn

  Honey
 

Cucumber

 

Sweet corn

  Kaiser roll
 

Eggplant

 

Muesli

56   Mashed potatoes
 

Green beans

 

White rice

  Bread stuffing mix 74
 

Lettuce, all varieties

 

Orange juice from frozen concentrate

57   * Cheerios
 

Low-fat yogurt, artificially sweetened

 

Pita bread

  Cream of Wheat, instant
 

Peanuts

 

Canned peaches, heavy syrup

 58   Graham crackers
 

Peppers, all varieties

 

Mini shredded wheats

  Puffed wheat
 

Snow peas

 

Bran Chex

  Doughnuts 75
 

Spinach

 

Blueberry muffin 59

  French fries 76
 

Young summer squash

 

Bran muffin

60   Frozen waffles
 

Zucchini

 

Cheese pizza

  Total cereal
 

Tomatoes

 

Hamburger bun

61   Vanilla wafers 77
 

Cherries

22  

 Ice cream

  Grape-Nuts Flakes 80
 

Peas, dried

 

Beets

64   Jelly beans
 

Plum 24

 

Canned apricots, light syrup

  Pretzels 81
 

Grapefruit

25  

Canned black bean soup

  Rice cakes 82
 

Pearled barley

 

Macaroni and cheese

  Rice Krispies
 

Peach 28

 

Raisins

  Corn Chex 83
 

Canned peaches, natural juice 30

 

Couscous

65   Mashed potatoes, instant
 

Dried apricots 31

 

Quick-cooking oatmeal

  Cornflakes 84
 

Soy milk 30

 

Rye crispbread

  Baked potato 85
 

Baby lima beans, frozen

32  

 Table sugar (sucrose)

  Rice Chex 89
 

Fat-free milk

 

Instant oatmeal 66

  Rice, instant 91
 

Fettuccine

 

Pineapple 66

  French bread 95
 

M&M's Chocolate Candies, Peanut

 

Angel food cake

67   Parsnips 97
 

Low-fat yogurt, sugar sweetened 33

 

Grape-Nuts

  Dates 103
 

Apple

32

 

Stoned Wheat Thins

  Tofu frozen dessert 115
 

Pear

 

American rye bread

68

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Whole wheat spaghetti 37

 

Taco shells

 

Tomato soup 38

 

Whole wheat bread 69

 

Carrots, cooked 39

 

White bread 70

 

Mars Snickers Bar 40

   
 

Apple juice

41    
 

Spaghetti

   
 

All-Bran

41    
 

Canned chickpeas

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  Custard 43
 

Grapes

 

Orange

 

Macaroni 45

 

Pineapple juice 46

 

Banana bread

47

 

Long-grain rice

 

Parboiled rice

 

Bulgur

48

 

Grapefruit juice

 

Green peas

 

Oat bran bread

 

Chocolate bar, 1.5 oz 49

 

Old-fashioned oatmeal 49

 

Cheese tortellini

50

 

* Low-fat ice cream

 

Canned kidney beans

52

 

Kiwifruit

 

Banana 53

 

Potato chips

54

 

Pound cake

 

Sweet potato

 

Although the glycemic index list provided here may vary according to how and where the measuring is done, it serve as reasonable guide.

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