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Newsletter Glycemic Index of Foods

Glycemic Index of Foods

Based on the Rate of Entry into the Bloodstream

You will find some surprising listings below. For instance, sucrose (white sugar) enters the bloodstream more slowly than baked potatoes! It still consists of empty calories so can't be recommended, but this may prompt you to want to learn more about the Glycemic Index of foods.

  1. Extremely High

  2. High

  3. Moderately High

  4. Moderate

  5. Low

Extremely High (greater than 100)
 
Grain-based foods
 
puffed rice
cornflakes
millet
rice, instant
potato, instant
bread, french
 
Vegetables
 
parsnips, cooked
potato, russet, baked
potato, instant
carrots, cooked
broad beans (fava beans)
 
Simple  Sugars
 
maltose
glucose
honey
 
Glycemic Standard = 100 percent
 
bread, white
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High (80-100)
 
Grain-based foods
 
bread, whole wheat, whole meal
grapenuts
tortilla, corn
shredded wheat
muesli
bread, rye, crispbread
bread, rye, whole meal
rice, brown
porridge oats
corn, sweet
rice, white
 
Vegetables
 
potato, mashed
potato, boiled
 
Simple Sugars
 
sucrose
 
Fruits
 
apricots
raisins
banana
papaya
mango
 
Snacks
 
corn chips
mars bar
crackers
cookies
pastry
ice cream, low fat

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Moderately High (60-80)
 
Grain-based foods
 
buckwheat
all bran
bread, rye, pumpernickel
bulgar
macaroni, white
spaghetti, white
spaghetti, brown
 
Vegetables
 
yam
potato, sweet
green peas, marrowfat
green peas, frozen
baked beans (canned)
kidney beans (canned)
 
Fruits
 
fruit cocktail
grapefruit juice
orange juice
pineapple juice
pears, canned
grapes
 
Snacks
 
cookies, oatmeal
potato chips
sponge cake

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Moderate (40-60)
 
Vegetables
haricot (white) beans
tomato soup
brown beans
lima beans
green peas, dried
chickpeas (garbanzo)
butter beans
black-eyed peas
kidney beans
black beans
 
Fruits
 
orange
apple juice
pears
apple
  
Dairy
 
yogurt
ice cream, high fat
whole milk
2 percent milk
skim milk
 
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Low (less than 40)
 
Grain-based foods
 
barley
 
Vegetables
 
red lentils
soybeans, canned
soybeans, dried
 
Fruits
 
peaches
plums
 
Simple Sugars
 
fructose
 
Snacks
 
peanuts
 
You can learn a lot more about the Glycemic Index of Foods at http://diabetes.about.com/library/mendosagi/nmendosagi.htm.

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