Wednesday, April 11, 2012

Glycemic Index list

Post a Glycemic Index Food Chart on your refrigerator to regulate blood sugar.

It’s time to take a closer look at a Glycemic Index food chart for breads, fruits and vegetables now that you are over the initial shock of the GI of some of your favorite foods. Once you become familiar with these charts, it’s relatively easy to start using low GI foods to create low Glycemic recipes.
And by learning these low GI foods, you will be focusing on the foods that lower blood sugar. You may want to review the history of the GI, the principles.
We won’t be able to give you a comprehensive list here, but these lists will continue adding to your knowledge. You may want to cut out and paste the Low GI food chart on your refrigerator since these foods are foods that lower blood sugar more readily than others. 

Glycemic Index Food Chart: Breads & Cereals

Low GI (0-55)Med GI (56-69)High GI 70-100+)
Oat Bran 55Rye Bread 58White Bread 70
Buckwheat 54Life Cereal 66Instant White Rice 87
Museli, ToastedSpecial KBagel 72
BarleyBrown Rice 50GrapeNuts Flakes 80
Instant Noodles 47Croissant 67Whole Wheat Bread 77
Bean Thread Noodles 33Pumpernickel 60Rice Chex 89
Uncle Ben's Converted Rice 39Basmati Rice 58Crispix 87
Bulgur 48Pita Bread 57Waffles 76
Spaghetti Noodles 38Cream of Wheat 66Corn Flakes 92
Old Fashioned Oatmeal 38Non-Toasted Muesli 56Kellogg's Cocoa Puffs 77
Kellogg's All Bran 30Kellogg's Nutri Grain 66Rice Krispies 82

Glycemic Index Food Chart: Fruits

Low GI (0-55)Med GI (56-69)High GI 70-100+)
Apple 38Papaya 59Dates 39-109
Apricot 31Dried Figs 61Watermelon 72
Banana 51Pineapple 59
Kiwi Fruit 53Cantaloupe 65
Grapes 46Raisins 64
Orange 48
Plum 39
Peach 42
Cherries 22
Strawberries 40
Grapefruit 25
Pear 38
Mango 51
By the way, you’ll notice that there really aren’t too many high GI foods in the fruit category.You’ll also notice that these charts are Glycemic Index charts, not Glycemic Load charts. There is a big difference and you’ll find out more about the Glycemic Load here

Glycemic Index Food Chart: Vegetables & Legumes

Low GI (0-55)Med GI (56-69)High GI 70-100+)
Black Beans 28New Potato 57Boiled Potato 88
Carrots 41Canned Beets 64Microwaved Potato 82
Soybeans 18Sweet Corn 60French Fries 75
Peas 48Sweet Potato 61Pumpkin 75
Lima Beans 32Split Pea Soup 60
Lentils 29Baked Potato 85-99
Butter Beans 31
Kidney Beans 28
Yam 37
Mung Beans 44
Baked Beans 48
There’s so much good news on this list! Here are a few pointers:
  1. Almost all salad vegetables such as lettuce, onions, garlic, leeks, peppers, leafy greens, spinach, artichokes and other vegetables that have few calories have a GI of 0.

  2. mixing two fruits together, you can create Low Glycemic recipes. For example, how about apple apricot sauce instead of just applesauce? Or how about apple cherry sauce? These fruits are foods that lower blood sugar.

  3. Low Glycemic recipes could be made by mixing Uncle Ben’s converted white rice with onions, garlic, peas, a few tablespoons corn, French dressing, and toasted almonds – or use other low GI veggies. The vegetables with the exception of corn (that’s why you only use a few tablespoons in the entire recipe) are foods that lower blood sugar.

  4. The high GI foods really aren’t that difficult to eliminate from your diet. Look at all the other good foods you can eat instead!

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