Glycemic Index – Food Rankings

Carbohydrate-rich foods are ranked from 0-10 according to how fast the sugar gets into the bloodstream. The higher the number, the quicker and more drastic rise in blood sugar levels occur 2-3 hours after a meal. Foods that raise blood sugar levels quickly are classified as high glycemic carbohydrates. The lower the number, the slower the sugar finds its way into our blood. The foods are classified as Low Glycemic foods. 

Try to consume less high glycemic foods or at least combine a small amount of high glycemic foods with lower glycemic foods to get a balance. Always stock your fridge with low glycemic foods. Remember, ’Fat-free’ doesn’t mean calorie free. When food manufacturers remove items from food, in this case fat, they need to add something back in to replace it. More often than not, fat-free means the food manufacturers have added high glycemic ingredients. Below is a list of foods that fall within the low glycemic (best), moderate glycemic (ok), and high glycemic (limit) rankings.

Low Glycemic Foods

Fruits
ApplesOranges
NectarinesPeaches
BerriesPears
CherriesPlums
GrapefruitStrawberries
Legumes
Adzuki beansNavy Beans
Black beansSoybeans
Black-eyed peasSplit peas
Butter beansHaricot beans
Garbanzo beansKidney beans
Vegetables
ArtichokesBroccoli and Cauliflower
AsparagusPeppers
CeleryTomatoes
Sweet PotatoesDark leaf lettuce
Nuts and Seeds
AlmondsSesame seeds
PeanutsSunflower seeds
Grains
BarleyPorridge Oats
All-bran cerealsRed basmati whole kernel rice
BulgurSpaghetti (whole-meal) el dente
Cooked branWhole grain pastas (el dente)
Kamut & quinoa pastaWhole-sprouted grains
Muesli cereal (without dried fruit)Wild Rice
Dairy
Low-fat cottage cheeseLow-fat soy milk
Plain yogurt (no sugar added)Most (1%-whole milk)
Beverages:
Unsweetened pear juiceTomato juice
Unsweetened grapefruit juiceWater
Green tea Apple Juice

Moderate Glycemic Foods

Fruits:
GrapesPineapples
KiwisRaisins
FigsBananas
Vegetables:
BeetsPeas
CarrotsPotatoes (red, white) & Potato chips
Corn on the cobYams
Lima beansSweet Potato
Grains:
Basmati riceWhole wheat bread (100% stone-ground)
Brown ricePumpernickel bread
BuckwheatSourdough bread
Pita breadWhite Spaghetti
Water biscuitsCereal (low sugar)
Oatmeal Pasta (soft cooked)
Dairy:
CustardSkim milk
 Ice Cream
Beverages:
Black cherry juiceOrange juice
Blueberry juice
Sweeteners:
Unprocessed blackstrap molassesSucrose (table sugar)
Unrefined raw honey
Organic unrefined brown sugar

High-Glycemic Foods

Fruits:
Bananas (ripe)Mango
PapayasWatermelons
Vegetables:
Cooked carrotsPotato (baked)
French friesSweet corn
Parsnips
Grains:
BagelsPuffed rice or wheat
Breakfast cereals (refined with added sugar)Pretzels
Corn chipsRice cakes
Corn flakesToaster waffles
Crackers and crispbreadShredded wheat
DoughnutsWhite rice
French breadWhite bread
Hamburger and hotdog bunsWhole wheat bread
Muffins (commercially processed white flour)Weetabix
Pancakes
Dairy:
Cool whip
chocolate syrups
chocolate milk
Beverages:
Carrot juice
Soft drinks and sports drinks (added sugar)
Sweeteners:
Corn syrup solidsHoney
High-fructose corn syrupBarley malt
MaltoseMolasses
Jelly beans

AVOID EATING!

Glucose and glucose polymers (maltodextrin-based drinks)

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