Radio Schedule
Ask the Doctor
WCTC - 1450 AM
Saturdays, 9-10AM EST
Call in Live Show!
732-545-9282
www.wctcam.com
 
TV - News 12 New Jersey
12 To Your Health
Saturdays, Sundays, 6:30 AM, 9:30AM, 1PM EST
 
 

 

Guide to the Glycemic Index

What is the Glycemic Index?
The Glycemic Index- or GI, for short-is a system that ranks foods by how they affect your levels of blood sugar. Low-GI foods (less than 55) produce a gradual rise in blood sugar that’s easy on the body. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers ( more than 70) make blood sugar as well as insulin levels spike fast. We now realize that’s a health threat.

Eat sparingly any low- or intermediate-GI foods that are printed in red, such as candy bars. These are high in empty calories. Eat too much, and you’ll crowd out essential nutrients and gain weight.

On the other hand, don’t avoid or even limit high-glycemic index foods that are printed in green. These are low-calories and very nutritious foods, such as watermelon and baked potato.

Low-GI Foods: Less than 55
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce, all varieties 15
Low-fat yogurt, artificially sweetened 15
Peanuts 15
Peppers, all varieties 15
Snow peas 15
Spinach 15
Young Summer squash 15
Zucchini 15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
M&M’s Chocolate candies, Peanut 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole Wheat Spaghetti 37
Tomato soup 38
Carrots, cooked 39
Mars snickers bar 40
Apple Juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Oranges 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana Juice 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit Juice 48
Green Peas 48
Oat Bran Bread 48
Chocolate Bar, 1.5 oz 49
Old-Fashioned Oatmeal 49
Cheese tortellini 50
Low-fat ice cream 50
Canned kidney beans 52
Kiwifruit 52
Orange Juice, not from concentrate 52
Banana 53
Potato Chips 54
Pound Cake 54

Special K 54
Sweet potato 54

Intermediate-GI Foods: 55-70
Brown Rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Ban Chex 58
Blueberry Muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
Ice cream 61
Kudos Whole Grain Bars(chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Rainsins 64
Couscous 65
Quick- cooking oatmeal 65
Rye crispbread 65
Table sugar 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angle food cake 67
Grape-nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life savers 70
Melba toast 70
White bread 70

Eat foods printed in red sparingly; these are high in empty calories.

High-GI Foods: more than 70
Golden Grahams 71
Bagel 72
Corn Chips 72
Watermelon 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios 74
Cream of wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French-fries 76
Frozen waffles 77
Total cereal 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato 85
Rice chex 89
Rice, instant 91
French bread 95
Parsnips 97
Dates 103
Tofu frozen desserts 115

Don't avoid or even limit high-glycemic index foods printed in green; these are low-calorie and very nutritious foods.

 

 
Sign up for Weekly News Updates and Monthly Newsletters!


Name

Email


This information will not be sold or given to third party vendors.