Glycemic Index (GI)

Eat only those carbohydrates that are 45 or lower on the glycemic index. Always eat carbs in combination with protein, fat or fibre in order to slow the rate of digestion and therefore, the glycemic index of that carb.

Vegetables

  

Sweetners

  
Parsnips 97 Maltose 105
Baked Potato 85 Glucose 100
Pumpkin 75 Sucro 64
Beetroot 64 Honey 58
Corn 55 Fructose(fruit sugar) 22
Sweet Potato 54    
Yams 51

Dairy Products

 
Carrots 49 Ice Cream (full fat) 61
Green Beans <30 Yogurt (sweetened) 33
All Lettuces <30 Skim Milk 32
Brocolli <30 Soy Milk 30
Cauliflower <30 Whole Milk 27
Cabbage <30 Yogurt (plain) 14
Aubergine <30    
Onions <30

Grains and Cereals

 
Radishes <30 French Bread 95
Yellow Squash <30 Instant Rice 90
Water Chestnuts <30 Cornflakes 83
Sauerkraut <30 Pretzels 81
Tomatoes <30 White Bread 78
    Waffles 76

Fruit

   Cheerios 74
Watermelon 72 Bagel 72
Pineapple 66 Shredded Wheat 69
Cantaloupe 65 Wheat Bread (high fibre) 68
Raisins 64 Grapenuts 67
Mango 56 Couscous 65
Banana 54 Hamburger Bun 61
Kiwi 53 White Rice 58
Grapefruit juice 48 Pitta Bread 57
Grapes 46 Muesli 56
Orange 44 Brown Rice 55
Peach 42 Special K Cereal 54
Plum 39 Oatmeal (slow cooking) 49
Apple 38 Rye Kernal Bread 46
Pear 37 Pitta Bread (stone ground) 45
Apricots (dried) 31 All-Bran Cereal 42
Grapefruit 25 Spaghetti (white) 41
Cherries 22 Spaghetti (protein enriched) 27
       

Other Foods

 

Legumes

  
Dates 103 Baked Beans (canned) 48
Jelly Beans 80 Pinto Beans 39
Rice Cakes 77 Chicpeas 33
Vanilla Wafers 77 Black Beans 30
French Fries 75 Kidney Beans 29
Cream Crackers 74 Lentils 29
Pizza (cheese) 60 Peas (dried) 22
Popcorn 55 Soy Beans 18
Chocolate 49    
Olives 18    
Nuts 15-30    

Most Common High Glycemic Offenders

  • Alcohol – Beer and drinks made with juices, soda or sugar
  • Dried Fruits – Except Apricots
  • Frozen Yogurt
  • Pure sugar and carbs with no fat or protein to slow the rate of absorption
  • Sugar-Sweetened Beverages – Coke, Sprite and Pepsi etc.
  • Bottled teas, spritzers
  • Sugar – On coffee, tea and on cereal
  • Tubers & Roots – Parsnips, potatoes, beetroot, carrots etc.
  • Refined Foods – Cereals, breads, cookies, rice/rice cakes, crackers
  • All Sweets