Glycemic Index Table -

Glycemic Index is an important consideration whenever choosing which foods to eat.

Avoid the Blood Sugar Level Spike that Causes Health Problems

High blood sugar levels are damaging to the cells of the body. The body will normally react very quickly (unless the pancreas are damaged) to get excess sugar (above 100) out of the blood. The reason the body reacts so swiftly to blood sugar level rise is that sugar causes glycation (cross-linking damage) of our proteins. Especially, this damage occurs to cell membranes. The result is that our cells don’t function correctly anymore. This is a significant cause of aging and disease. This is why diabetics statistically have reduced longevity and why diabetics have problems in so many disease areas — the proteins in diabetics’ bodies are constantly being damaged by sugar.

The main method that they body uses to get sugar levels down to safer levels is to convert the sugar to fat. This is why there is such a high degree of correlation between obesity and blood sugar levels.

Bottom line: A major effort at keeping our bodies functioning correctly is to keep our blood free of excess sugar. This is best done by eating smaller portions of food, eating low glycemic foods, and especially by focusing on good fat foods and good protein foods (these latter two are essentially ULTRA-Low or even zero rating glycemic foods).

Low glycemic index foods promote a slow to moderate rise in blood sugar and insulin as they're digested.  Because of this, appetite is reduced and the body is actually encouraged to dissolve body fat.

There are great benefits associated with eating virtually exclusively low glycemic foods.

Along with eating protein and fat foods (Ultra Low Glycemic Index Foods), the benefits of eating low and very low glycemic foods include all of the following:

• Reduced risk of heart disease, diabetes, and obesity
• Increased energy & improved metabolism
• Weight loss
• Prevents overeating & reduces hunger pains
• Controls or moderates blood sugar, insulin and leptin levels

How To Interpret the Below Glycemic Index Table

1. Foods that have a Glycemic index value of up to 40 are Very Low Glycemic Foods (below 20 is Ultra Low Glycemic Foods). These are normally smart foods to eat because they don’t raise blood sugar hardly at all. The only caveat is that a food can be low glycemic and high in total carbs (slow burning, but high total carb load). That could make it a food to eat only in moderation (unless you are very physically active) in spite of its low glycemic rating.
2. Foods that have a Glycemic index value of between 41 to 55 are Low Glycemic Foods. These foods can be eaten in moderation. Having a diet with a large percentage of these foods would still be unwise.
3. Foods that have a Glycemic index value between 55 to 70 are Moderate Glycemic Foods. They are best eaten with low or very low glycemic foods in order to help slow blood sugar release; and to eat no more than two servings per day of these foods.
4. Foods that have a Glycemic value above 70 are High Glycemic Foods and should be eaten no more than one serving a few times per month and always at the same time with protein, fat or low and very low glycemic foods.

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 Glycemic Index of Fruit Apple 38 Avocado 0 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 Cottage Cheese 0 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 Almonds 13 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 77 Water crackers 78 Glycemic Index of Sugars Fructose 23 Glucose 100 Honey 58 Lactose 46 Maltose 105 Sucrose 65