Glycemic Foods: Both High and Low

low glycemic foods,high glycemic foods,glycemic indexIf your interested in achieving good health, losing weight, or beating diabetes, you may want to know the glycemic index (GI) of foods so you can make smart choices when you eat. Low gylcemic foods convert more slowly to glucose and therefore have less of an impact on insulin secretion, which means you have a lower diabetes risk. Low glycemic foods also reduce the risk of heart disease and blood cholesterol levels and can help with weight loss because they fill you up and make you feel full longer.


The GI ranks foods from 1 to 100 and measures how fast a food raises your glucose or blood sugar level. The lower the number, the slower the food raises your blood sugar, and, the higher the number, the quicker it raises your blood sugar level. Foods that are less than 55 are considered to be more desirable than those above 55. Here’s a list of some foods and their glycemic index.

GI Rating for Foods
Low Glycemic Foods Glycemic Index
Chana Dal 8
Broccoli 10
Cabbage 10
Lettuce 10
Red Peppers 10
Peanuts 15
Walnuts 15
Cashews 22
Pearled Barley 25
Chick Peas (Garbanzo Beans) Dried 28
Kidney Beans 28
Lentils 29
Prunes 29
Fettuccini (Egg) 32
Lima Beans 32
Spaghetti, whole wheat 37
Yam 37
Apple 38
All-Bran with Fiber 38
Ice Cream, Full Fat 38
Pear 38
Tomato Juice 38
Plum 39
Moderately Low Glycemic Foods Glycemic Index
Apple Juice 40
Strawberries 40
Pumpernickel 41
Blackeyed Peas, Canned 42
Chick Peas (Garbanzo Beans) Canned 42
Orange 42
Peach 42
Ice Cream, Low Fat 43
Milk Chocolate 43
Muesli 43
Lentils 44
Sweet Potato 44
White Rice 44
Capellini 45
Grapes 46
Linguini 46
Pineapple Juice 46
Butter Cookies 47
Macaroni 47
Green Peas 48
Carrots 49
Oatmeal 49
Moderately High Glycemic Foods Glycemic Index
Mango 51
Banana 52
Kidney Benas, Canned 52
Orange Juice 53
Sourdough 53
Stone Ground Whole Wheat 53
Buckwheat 54
Oatmeal Cookies 55
Papaya 56
Raisins 56
Apricots 57
New Potatoes 57
Potato Chips 57
Whole Wheat Pita 57
Basmati Rice 58
Bran Chex 58
Kiwi 58
High Glycemic Foods Glycemic Index
Bran Muffin 60
Corn 60
Figs 61
Corn Chips 63
Shortbread Cookies 64
Cantaloupe 65
Couscous 65
Cream of Wheat 66
Pineapple 66
Pancakes 67
Cranberry Juice Cocktail 68
Aborio Rice 69
Melba Toast 70
Grapenuts 71
Bagel 72
Popcorn 72
Short Grain White Rice 72
Watermelon 72
Cheerios 74
Graham Crackers 74
French Fires 75
Shredded Wheat 75
Doughnut 76
Waffles 76
Whole Wheat 100% 77
Rice Cakes 82
Pretzels 83
Baked Potato 85
Red Skinned Potatoes, Boiled 88
Corn Flakes 92
Scones 92
French Baguette 95
Parsnips 97

 

If you’re interested in learning more about glucose or the GI, here’s some great books to check out:

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