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Glycemic Index

This document provides a glycemic index ranking foods from highest to lowest. Foods with a high glycemic index (GI) of 70 or greater cause rapid rises in blood sugar levels while foods with a low GI of 55 or less cause a slow, steady rise. Common high GI offenders include alcohol, candy, dried fruits, frozen yogurt, sugar-sweetened beverages, sugar, tubers and roots, and refined foods. For diabetes management, it is best to choose carbohydrates with a GI of 45 or less and to combine carbs with protein, fat or fiber.

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Muneeb Khan
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765 views1 page

Glycemic Index

This document provides a glycemic index ranking foods from highest to lowest. Foods with a high glycemic index (GI) of 70 or greater cause rapid rises in blood sugar levels while foods with a low GI of 55 or less cause a slow, steady rise. Common high GI offenders include alcohol, candy, dried fruits, frozen yogurt, sugar-sweetened beverages, sugar, tubers and roots, and refined foods. For diabetes management, it is best to choose carbohydrates with a GI of 45 or less and to combine carbs with protein, fat or fiber.

Uploaded by

Muneeb Khan
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF or read online on Scribd
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GLYCEMIC INDEX

THE LEADER IN DIABETES CARE


1-888-571-3533
Vegetables Dairy Products
Parsnips ............................... 97 Tofutti ................................ 115 Dates ..................................103
Baked Potato ....................... 85 Ice Cream, full fat ................ 61 Jelly Beans........................... 80
Pumpkin.............................. 75 Yogurt, sweetened ...............33 Rice Cakes........................... 77
Beets .................................... 64 Skim Milk*...........................32 Vanilla Wafers ..................... 77
Corn ..................................... 55 Soy Milk ...............................30 French Fries ........................ 75
Sweet Potato........................ 54 Whole Milk ..........................27 Graham Crackers ................ 74
Yams.................................... 51 Yogurt, plain ........................ 14 Pizza, cheese ....................... 60
Carrots ................................. 49 Popcorn ............................... 55
Green Beans ........................ 40 Chocolate ............................ 49
Grains and Cereals
All Lettuces.......................< 30 Olives................................... 18
French Bread .......................95
Cauliflower .......................< 30 Nuts.................................15-30
Instant Rice .........................90
Eggplant...........................< 30 Cornflakes ............................83 Most Common High Glycemic
Onions ..............................< 30 Pretzels ................................ 81 Offenders:
Radishes ...........................< 30 White Bread .........................78 Alcohol – Beer and drinks
Yellow Squash ..................< 30 Waffles .................................76 made with juice, soda or sugar
Water Chestnuts ...............< 30 Cheerios ...............................74 Candy – All types
Sauerkraut ........................< 30 Bagel ....................................72 Dried Fruits – Except apricots
Tomatoes............................. 15 Shredded Wheat...................69 Frozen Yogurt – Pure sugar &
Wheat Bread, high fiber ......68 carbs with no fat or protein to
Fruit Stoned Wheat Thins ............67 slow the rate of absorption
Watermelon ......................... 72 Grapenuts ............................67 Sugar-Sweetened Beverages –
Pineapple............................. 66 Couscous..............................65 Coke, Sprite, Snapple, bottled
Cantaloupe .......................... 65 Hamburger Bun .................. 61 teas, spritzers
Raisins ................................. 64 White Rice ...........................58 Sugar – On coffee, tea and on
Mango ................................. 56 Pita Bread ............................57 cereal
Banana................................. 54 Muesli ..................................56 Tubers & Roots – Parsnips,
Kiwi ..................................... 53 Brown Rice ..........................55 potatoes, beets, etc.
Grapefruit Juice ................... 48 Special K Cereal...................54 Watermelon
Grapes ................................. 46 Oatmeal, slow cooking ........49 Refined Foods – Cereal, breads,
Orange................................. 44 Rye Kernel Bread.................46 cookies, rice/rice cakes, crackers
Peach ................................... 42 Pita Bread, stone ground.....45
Plum .................................... 39 All-Bran Cereal ....................42 Eat only those carbohydrates that
Apple ................................... 38 Spaghetti, white ................... 41 are 45 or lower on the glycemic
Pear...................................... 37 Spaghetti, protein enriched .27
Apricots, dried..................... 31 index. Always eat carbs in
Grapefruit ............................ 25 combination with protein, fat or
Cherries ............................... 22
Legumes fiber in order to slow the rate of
Baked Beans, canned ..........48
Pinto Beans..........................39 digestion and, therefore, the
Sweeteners
Maltose ...............................105 Chickpeas ............................33 glycemic index of that carb.
Glucose...............................100 Black Beans .........................30 #1 choice = green
Sucrose (table sugar)........... 64 Kidney Beans .......................29 #2 choice = blue
High Fructose Corn Syrup.. 62 Lentils ..................................29 #3 choice = turquoise
Honey .................................. 58 Peas, dried ...........................22 #4 choice = pink
Fructose (fruit sugar) .......... 22 Soy Beans............................. 18 #5 DON’T EAT – THEY ARE
Stevia .....................................3 WORSE THAN SUGAR = RED

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