Saturday, March 17, 2007

Glycemic Index ( GI ) Food List

From this glycemic index food list we can see that most of the vegetables, most of beverages, and most of the low fat dairy products have low ratings on the glycemic index. Most of the bakery products, breads and biscuits have medium or high ratings on the glycemic index.Repeated revision of the list makes you taste the type of food glycemic index.

Low Glycemic Index ( Rating below 55 )

Vegetable and Beans :
Artichoke .............................................. 15
Asparagus.............................................. 15
Broccoli ................................................. 15
Cauliflower ........................................... 15
Celery ................................................... 15
Cucumber ............................................ 15
Eggplant ............................................... 15
Green beans ........................................ 15
Lettuce, all varieties ........................... 15
Peppers, all varieties .......................... 15
Snow peas ............................................ 15
Spinach ................................................. 15
Young summer squash ...................... 15
Tomatoes ............................................. 15
Zucchini ................................................ 15
Soy beans, boiled ................................ 16
Peas, dried ........................................... 22
Kidney beans, boiled .......................... 29
Lentils green, boiled ........................... 29
Chickpeas ............................................. 33
Haricot beans, boiled .......................... 38
Black-eyed beans ................................ 41
Chickpeas, tinned ................................ 42
Baked beans, tinned ........................... 48
Kidney beans, tinned ......................... 52
Lentils green, tinned .......................... 52

Fruits & Root Crop :
Cherries .............................................. 22
Grapefruit .......................................... 25
Apricots (dried) ................................ 31
Apples ................................................. 38
Pears ................................................... 38
Plums .................................................. 39
Peaches .............................................. 42
Oranges .............................................. 44
Grapes ................................................ 46
Kiwi fruit ............................................ 53
Bananas .............................................. 54
Carrots, cooked ................................. 39
Yam .................................................... 51
Sweet potato ..................................... 54

Pasta :

Spaghetti, protein enriched ............... 27
Fettuccine ............................................ 32
Vermicelli ............................................. 35
whole wheat ......................................... 37
Ravioli, meat filled .............................. 39
Spaghetti, white .................................. 41
Macaroni .............................................. 45

Dairy Foods
Yogurt low- fat (sweetened) ...................... 14
Yogurt low-fat (artificially sweetened)..... 15
Milk, chocolate ............................................. 24
Milk, whole ................................................... 27
Milk, Fat-free .............................................. 32
Milk, skimmed ............................................. 32
Milk, semi-skimmed ................................... 34
Ice-cream (low- fat) ................................... 50

Cereal Grains :
Pearl barley .................................................. 25
Rye ................................................................. 34
Wheat kernels .............................................. 41
Rice, instant .................................................. 46
Rice, parboiled .............................................. 48
Barley, cracked ............................................. 50
Beverages Soy milk ...................................... 30
Apple juice ..................................................... 41
Carrot juice .................................................... 45
Pineapple juice .............................................. 46
Grapefruit juice ............................................. 48
Orange juice ................................................... 52

Cereal Grains , Breakfast Cereals :
Pearl barley ................................................... 25
Rye .................................................................. 34
Wheat kernels ............................................... 41
Rice, instant ................................................... 46
Rice, parboiled ............................................... 48
Barley, cracked .............................................. 50
All-Bran .......................................................... 42
Porridge, non instant .................................... 49

Bakery Products & Breads :
Multi grain bread .......................................... 48
Whole grain .................................................... 50
Pound cake ..................................................... 54

Snack Food and Sweets :

Peanuts Low 15
M&Ms (peanut) ............................................. 32
Snickers bar ................................................... 40
Chocolate bar; 30g ........................................ 49
Jams and marmalade's ................................. 49
Crisps .............................................................. 54

Soups
Tomato soup, tinned ..................................... 38
Lentil soup, tinned ......................................... 44

=========

Intermediate Glycemic Index Food : ( Rating 55 - 70 GI )

Bakery Products & Bread :
Danish pastry ................................................ 59
Muffin (unsweetened) .................................. 62
Cake , tart ...................................................... 65
Cake, angel ..................................................... 67
Croissant ........................................................ 67
Pita bread, white ........................................... 57
Pizza, cheese .................................................. 60
Hamburger bun ............................................ 61
Rye-flour bread ............................................ 64
Whole meal bread ......................................... 69

Cereal Grains & Breakfast Cereals :
Rice, brown .................................................... 55
Rice, wild ........................................................ 57
Rice, white ..................................................... 58
Barley, flakes ................................................. 66
Taco Shell ....................................................... 68
Oat bran ......................................................... 55
Muesli ............................................................. 56
Mini Wheats (wholemeal) ............................ 57
Shredded Wheat ........................................... 69

Bakeries & Breads :
Danish pastry .................................................. 59
Muffin (unsweetened) .................................... 62
Cake , tart ......................................................... 65
Cake, angel ....................................................... 67
Croissant ........................................................... 67
Pita bread, white ............................................. 57
Pizza, cheese .................................................... 60
Hamburger bun ............................................... 61
Rye-flour bread ............................................... 64
Whole meal bread ........................................... 69

Biscuits :
Digestives ......................................................... 58
Shortbread ....................................................... 64
Water biscuits .................................................. 65
Ryvita ............................................................... 67


Fruits & Root Crops :
Fruit cocktail .................................................... 55
Mangoes ............................................................ 56
Apricots ............................................................. 57
Apricots (tinned in syrup) ............................. 64
Raisins ............................................................... 64
Pineapple .......................................................... 66
Potato, boiled ................................................... 56
Potato, new ....................................................... 57
Potato, tinned ................................................... 61
Beetroot ............................................................ 64
Potato, steamed ............................................... 65
Potato, mashed ................................................ 70

Snack Food and Sweets :
Popcorn ............................................................. 55
Mars bar ........................................................... 64
Table sugar (sucrose) ...................................... 65

Pasta :
Spaghetti, durum wheat ................................. 55
Macaroni cheese .............................................. 64

Dairy Products :
Ice-cream (low- fat) ........................................ 50
Ice-cream .......................................................... 61

Soups
Black bean soup, tinned .................................. 64
Green pea soup, tinned ................................... 66

==========

High Glycemic Index Food ( Rating Higher than 70 )


Bakery Products & Breads :
Waffles .............................................................. 76
Doughnut .......................................................... 76
White bread ..................................................... 71
White rolls ........................................................ 73
Baguette ........................................................... 95

Biscuits
Wafer biscuits .................................................. 77
Rice cakes ......................................................... 77

Fruits & Root Crop :
Watermelon ..................................................... 72
Potato, mashed ............................................... 70
Chips ................................................................ 75
Potato, micro waved ...................................... 82
Potato, instant ................................................ 83
Potato, baked ................................................. 85
Parsnips .......................................................... 97

Snack Food and Sweets :
Corn chips ...................................................... 74
Jelly beans ..................................................... 80
Pretzels .......................................................... 81
Dates .............................................................. 103

Cereal Grains & Brakfast Cereals :
Millet .............................................................. 71
Golden Grahams ........................................... 71
Puffed wheat ................................................. 74
Weetabix ........................................................ 77
Rice Krispies .................................................. 82
Cornflakes ...................................................... 83

Golden Grahams ............................................ 71
Puffed wheat .................................................. 74
Weetabix ......................................................... 77
Rice Krispies ................................................... 82
Cornflakes ....................................................... 83

Pasta :
Rice pasta, brown ........................................... 92
Broad beans ..................................................... 79

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