GLYCEMIC INDEX GUIDE




The Glycemic Index, or GI is a foods ranking based on their immediate impact on blood glucose levels.The higher the GI of a food, the greater the increase in insulin release. Insulin, A hormone secreted by the pancreas, plays a key role in the lipogenic process, or the body-fat generating. Its net effect on fatty acids is two fold: 1) It increase the rate of storage, and 2) it blocks their mobilization and oxidation.
Low Glycemic Foods
FOODGI RATING
Artichoke<15
Asparagus<15
Broccoli<15
Cauliflower<15
Celery<15
Cucumber<15
Eggplant<15
Green Beans<15
Lettuce<15
Low Fat Yogurt<15
FOODGI RATING
Peppers<15
Snow Peas<15
Spinach<15
Zucchini15
Tomatoes15
Cherries22
Peas22
Plum24
Grapefruit25
Peach28
FOODGI RATING
Soy milk30
Lima Beans32
Fat-free milk32
Fettuccine32
Apple36
Pear36
Carrots39
Apple juice41
Chickpeas42
Grapes43
FOODGI RATING
Orange43
Pineapple juice46
Long-grain rice47
Baked beans48
Grapefruit Juice48
Green peas48
Oatmeal49
Kidney beans52
Kiwifruit52
Sweet Potato54

Moderate Glycemic Foods
FOODGI RATING
Brown Rice55
Fruit cocktail55
Linguine55
Oatmeal Cookies55
Popcorn55
Sweet Corn55
White Rice56
FOODGI RATING
Pita Bread57
Canned peaches58
Blueberry Muffin59
Bran Muffin60
Cheese Pizza60
Hamburger bun61
Beets60
FOODGI RATING
Macaroni (Cheese)64
Raisins64
Rye crispbread65
Pineapple66
Yam66
Croissant67
Curry rice67
FOODGI RATING
Angel food cake43
Grape-nuts46
Wheat thins47
Pancakes48
Taco shells48
Wheat bread48
White bread49

High Glycemic Foods
FOODGI RATING
Golden grahams71
Bagel72
Corn chips72
Mini Wheats72
Watermelon72
Ricebread72
Honey73
FOODGI RATING
Kaiser roll73
Mashed potatoes73
Cherrios74
Cream of Wheat74
Graham Crackers74
Doughnuts75
French fries76
FOODGI RATING
Frozen waffles30
Vanilla wafers32
Jelly beans32
Pretzels32
Rice Krispies36
Corn Chex36
Baked potato39
FOODGI RATING
Corn flakes84
Crispix87
Rice Chex89
Puffed rice90
Instant rice91
French bread95
Dates103

Drinks
Low glycemic drinks
Fresh vegtable juice
Tomato juice
Green tea
Fat-free milk
Moderate glycemic drinks
Apple juice
Orange juice
Grapefruit juice
Blueberry juice
High glycemic drinks
Soft drinks
Sports drinks
Carrot juice
Sweetened fruit juice
    

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