| |
Glycemic Index List
Below you will find a list of common foods with the glycemic index for each. A food with a
glycemic index of less than 55 is considered a low glycemic food while
56 to 69 is moderate and over 70 is considered high. As you can see
many vegetables, fruits and beans are relatively low on the glycemic
index of food. To
download or print a
FREE handy glycemic index list in PDF
format click this link. Here's some information about
what is the glycemic index?.
Most protein foods (such as meat, fish, poultry, eggs and full fat
cheese) are not listed because they are generally very low on the glycemic index list. Only processed animal products such as hot dogs,
lunchmeats and bacon are a little higher because they have added sugar and other
carbohydrates.
Most nuts are low on the glycemic list
because of the protein and fat found in them (for example, cashews are
27 and peanuts are 22 - but watch out for salt and sugar found in
processed nuts!)
Grains, as you can see from the list below are not good foods for
diabetics. The exceptions are foods like oatmeal and oat bran,
which are high in fiber. The fiber buffers the glycemic effect.
Generally, raw vegetables are extremely low on the glycemic
index list of foods and in addition, they have a low glycemic load
because of the fiber found in them. Cooking changes the quality of the
fiber and makes the carbohydrates more readily available, thus raising
the glycemic number for cooked vegetables.
Most vegetables not on the list below have a low glycemic index - here
are some examples: Asparagus, artichoke, cucumber, fennel, lettuce,
bell peppers, tomatoes, celery, turnips, avocados, green beans, broccoli, cabbage, kale,
collards, parsley, cilantro and cauliflower. In addition,
most berries are also low glycemic index foods.
Keep in mind as you review these numbers that they are approximate,
usually with a plus or minus factor of 2 - 4 points.
Vegetables
glycemic index list
|
|
| Beets |
64 |
| Carrot, raw |
31 |
| Carrot, cooked |
47 |
| Corn |
55 |
| Parsnip |
97 |
| Peas |
52 |
| Potato, baked |
98 |
| Potato, boiled |
70 |
| Pumpkin |
75 |
| Rutabaga |
72 |
|
Sweet potato |
61 |
|
Taro |
55 |
|
|
Raw fruits glycemic index
|
|
| Apples |
39 |
| Apricots |
57 |
| Bananas (ripe) |
56 |
| Cantaloupe |
65 |
| Cherries |
22 |
| Grapefruit |
25 |
| Grapes |
46 |
| Kiwi |
54 |
| Mango |
55 |
| Oranges |
44 |
| Orange juice |
46 |
| Papaya |
58 |
| Peach |
43 |
| Pear |
38 |
| Pineapple |
64 |
| Plum |
39 |
| Prune |
33 |
| Raisins |
64 |
|
Strawberry |
40 |
|
Watermelon |
72 |
|
|
Legumes glycemic index
|
|
|
Beans
|
31 |
| Black beans |
30 |
| Black-eyed peas |
44 |
| Garbanzos |
33 |
| Kidney beans |
30 |
| Lentils |
29 |
| Lima beans |
35 |
| Mung beans |
38 |
| Navy beans |
38 |
| Peas, dried |
39 |
| Pinto beans |
39 |
| Soy beans |
18 |
 |
|
Grains glycemic index list
|
|
| Bagel |
72 |
| Barley |
25 |
| Bran Cereal |
51 |
| Bread, white |
69 |
| Bread, whole grain |
72 |
| Corn |
52 |
| Cornflakes |
80 |
| Croissant |
67 |
| Millet |
71 |
| Oat bran |
50 |
| Oatmeal |
58 |
| Pasta, linguine |
45 |
| Pasta spaghetti |
41 |
| Popcorn |
55 |
| Rice, white |
70 |
| Rice, brown |
55 |
| Rice, puffed |
95 |
| Shredded Wheat |
69 |
| Waffle |
76 |
| Wheat, bulgar |
48 |
| Wheat cereal |
67 |
|
|
|
Miscellaneous list
|
|
| Cookies, oatmeal |
55 |
| Cookies, shortbread |
64 |
| Cookies, vanilla |
77 |
| Corn chips |
73 |
| Ice cream |
36 |
| Macaroni & Cheese |
64 |
| Milk, whole |
40 |
| Milk, skim |
32 |
| Nuts (most are low) |
13 |
| Sausages |
28 |
|
|
|
Sugar glycemic index
|
|
| Fructose |
20 |
| Honey |
75 |
| Table sugar |
65 |
|
|
|
