Glycemic Index
Glycemic Index
| Focus on Foods with a glycemic index of less than 55 – 80% of the time, glycemic index of 55-70 only on weekends | ||||
| Glycemic Index Food Chart | ||||
| Low Glycemic Index food (less than 55) | ||||
| Foods with GI index between 55 and 70 are consider intermediate | ||||
| High Glycemic Index food GI (more than 70) | ||||
| GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods | ||||
| Food List | Rating | Food Glycemic Index | ||
|
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| *Pound cake | Low | 54 | ||
| Danish pastry | Medium | 59 | ||
| Muffin (unsweetened) | Medium | 62 | ||
| Cake , tart | Medium | 65 | ||
| Cake, angel | Medium | 67 | ||
| Croissant | Medium | 67 | ||
| Waffles | High | 76 | ||
| Doughnut | High | 76 | ||
| Beverages | ||||
| Soya milk | Low | 30 | ||
| Apple juice | Low | 41 | ||
| Carrot juice | Low | 45 | ||
| Pineapple juice | Low | 46 | ||
| Grapefruit juice | Low | 48 | ||
| Orange juice | Low | 52 | ||
| Biscuits | ||||
| Digestives | Medium | 58 | ||
| Shortbread | Medium | 64 | ||
| Water biscuits | Medium | 65 | ||
| Ryvita | Medium | 67 | ||
| Wafer biscuits | High | 77 | ||
| **Rice cakes | High | 77 | ||
| Breads | ||||
| Multi grain bread | Low | 48 | ||
| Whole grain | Low | 50 | ||
| Pita bread, white | Medium | 57 | ||
| Pizza, cheese | Medium | 60 | ||
| Hamburger bun | Medium | 61 | ||
| Rye-flour bread | Medium | 64 | ||
| Whole meal bread | Medium | 69 | ||
| White bread | High | 71 | ||
| White rolls | High | 73 | ||
| Baguette | High | 95 | ||
| Breakfast Cereals | ||||
| All-Bran | Low | 42 | ||
| Porridge, non instant | Low | 49 | ||
| Oat bran | Medium | 55 | ||
| Muesli | Medium | 56 | ||
| Mini Wheats (wholemeal) | Medium | 57 | ||
| Shredded Wheat | Medium | 69 | ||
| Golden Grahams | High | 71 | ||
| Puffed wheat | High | 74 | ||
| Weetabix | High | 77 | ||
| Rice Krispies | High | 82 | ||
| Cornflakes | High | 83 | ||
| Cereal Grains | ||||
| Pearl barley | Low | 25 | ||
| Rye | Low | 34 | ||
| Wheat kernels | Low | 41 | ||
| Rice, instant | Low | 46 | ||
| Rice, parboiled | Low | 48 | ||
| Barley, cracked | Low | 50 | ||
| Rice, brown | Medium | 55 | ||
| Rice, wild | Medium | 57 | ||
| Rice, white | Medium | 58 | ||
| Barley, flakes | Medium | 66 | ||
| Taco Shell | Medium | 68 | ||
| Millet | High | 71 | ||
| Dairy Foods | ||||
| Yogurt low- fat (sweetened) | Low | 14 | ||
| Milk, chocolate | Low | 24 | ||
Generally:
Low GI 55 or less most fruits and vegetables, legumes/pulses, whole grains, meat, eggs, milk, nuts, fructose and products low in carbohydrates
Medium GI 56–69 whole wheat products, basmati rice, sweet potato, sucrose
High GI 70 and above baked potatoes, watermelon, white bread, most white rices, corn flakes, extruded breakfast cereals, glucose
ALL OUR FOODS ARE LOW TO MEDIUM GLYCEMIC INDEX
- AGAVE SYRUP 15
- ALMONDS 15
- APPLE 35
- APRICOT 35 ( DRIED)
- BERRIES 20-25
- BLACK CURRENT 15
- BUCKWHEAT 40
- CHOCOLATE ( >80% COCOA ) 20
- HERBS 5
- LEMON JUICE 20
- MILLET 71
- ORANGES 35 ( FRESH)
- PESTO 15
- QUINOA FLOUR 40
- SOY 15
- SPELT 45
- TOFU 15
- WHEAT 50
Glycemic Index of Cereals
Kellogg’s All Bran 51
Kellogg’s Bran Buds 45
Kellogg’s Cornflakes 84
Kellogg’s Rice Krispies 82
Kellogg’s Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67
Glycemic Index of Grains
Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben’s Converted 44
Noodles (instant) 46
Taco Shells 68
Wheat 50
Glycemic Index of Fruit
Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103
Glycemic Index of
Vegetables
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54
Glycemic Index of Beans
Baked Beans 48
Broad Beans 79
Cannellini Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31
Glycemic Index of Pasta
Spaghetti 43
Ravioli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58
Glycemic Index of Breads
inc. Muffins & Cakes
Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69
Glycemic Index of Dairy
Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33
Glycemic Index of Snacks
Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15
Glycemic Index of Cookies
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crispbread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78
Glycemic Index of Sugars
Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65
