Glycemic Index guide
The Glycemic Index, or GI is a foods ranking based on their immediate impact on blood glucose levels.The higher the GI of a food, the greater the increase in insulin release. Insulin, A hormone secreted by the pancreas, plays a key role in the lipogenic process, or the body-fat generating. Its net effect on fatty acids is two fold: 1) It increase the rate of storage, and 2) it blocks their mobilization and oxidation.
| FOOD | GI RATING |
| Artichoke | <15 |
| Asparagus | <15 |
| Broccoli | <15 |
| Cauliflower | <15 |
| Celery | <15 |
| Cucumber | <15 |
| Eggplant | <15 |
| Green Beans | <15 |
| Lettuce | <15 |
| Low Fat Yogurt | <15 |
|
| FOOD | GI RATING |
| Peppers | <15 |
| Snow Peas | <15 |
| Spinach | <15 |
| Zucchini | 15 |
| Tomatoes | 15 |
| Cherries | 22 |
| Peas | 22 |
| Plum | 24 |
| Grapefruit | 25 |
| Peach | 28 |
|
| FOOD | GI RATING |
| Soy milk | 30 |
| Lima Beans | 32 |
| Fat-free milk | 32 |
| Fettuccine | 32 |
| Apple | 36 |
| Pear | 36 |
| Carrots | 39 |
| Apple juice | 41 |
| Chickpeas | 42 |
| Grapes | 43 |
|
| FOOD | GI RATING |
| Orange | 43 |
| Pineapple juice | 46 |
| Long-grain rice | 47 |
| Baked beans | 48 |
| Grapefruit Juice | 48 |
| Green peas | 48 |
| Oatmeal | 49 |
| Kidney beans | 52 |
| Kiwifruit | 52 |
| Sweet Potato | 54 |
|
| FOOD | GI RATING |
| Brown Rice | 55 |
| Fruit cocktail | 55 |
| Linguine | 55 |
| Oatmeal Cookies | 55 |
| Popcorn | 55 |
| Sweet Corn | 55 |
| White Rice | 56 |
|
| FOOD | GI RATING |
| Pita Bread | 57 |
| Canned peaches | 58 |
| Blueberry Muffin | 59 |
| Bran Muffin | 60 |
| Cheese Pizza | 60 |
| Hamburger bun | 61 |
| Beets | 60 |
|
| FOOD | GI RATING |
| Macaroni (Cheese) | 64 |
| Raisins | 64 |
| Rye crispbread | 65 |
| Pineapple | 66 |
| Yam | 66 |
| Croissant | 67 |
| Curry rice | 67 |
|
| FOOD | GI RATING |
| Angel food cake | 43 |
| Grape-nuts | 46 |
| Wheat thins | 47 |
| Pancakes | 48 |
| Taco shells | 48 |
| Wheat bread | 48 |
| White bread | 49 |
|
| FOOD | GI RATING |
| Golden grahams | 71 |
| Bagel | 72 |
| Corn chips | 72 |
| Mini Wheats | 72 |
| Watermelon | 72 |
| Ricebread | 72 |
| Honey | 73 |
|
| FOOD | GI RATING |
| Kaiser roll | 73 |
| Mashed potatoes | 73 |
| Cherrios | 74 |
| Cream of Wheat | 74 |
| Graham Crackers | 74 |
| Doughnuts | 75 |
| French fries | 76 |
|
| FOOD | GI RATING |
| Frozen waffles | 30 |
| Vanilla wafers | 32 |
| Jelly beans | 32 |
| Pretzels | 32 |
| Rice Krispies | 36 |
| Corn Chex | 36 |
| Baked potato | 39 |
|
| FOOD | GI RATING |
| Corn flakes | 84 |
| Crispix | 87 |
| Rice Chex | 89 |
| Puffed rice | 90 |
| Instant rice | 91 |
| French bread | 95 |
| Dates | 103 |
|
| Low glycemic drinks |
| Fresh vegtable juice |
| Tomato juice |
| Green tea |
| Fat-free milk |
|
| Moderate glycemic drinks |
| Apple juice |
| Orange juice |
| Grapefruit juice |
| Blueberry juice |
|
| High glycemic drinks |
| Soft drinks |
| Sports drinks |
| Carrot juice |
| Sweetened fruit juice |
|
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