A glycemic index food chart can be useful for diabetics in selecting foods that will not dramatically affect blood sugar. Eating a low glycemic index food diet can help control diabetes and reduce the risk of obesity. With the weight loss benefits comes reduction of cardiovascular disease risk, cancer, and many more ailments.
Here’s how to read a glycemic index food chart: a lower score means that the food takes longer to be absorbed into your bloodstream, and vice versa. On the glycemic index diet, lower index foods are meant to be the basis of your diet. Moderate scoring foods can be part of the diet, but should be avoided when possible. Higher scoring foods should be avoided or only eaten on very special occasions.
Here are some examples of common carbohydrate containing foods and their glycemic index scores, grouped into low, moderate, and high glycemic index score categories. To find examples of more foods, search the internet or refer to a dietary guidebook.
Lowest to highest glycemic index food chart list:
- Broccoli 10
- Lettuce 10
- Cabbage 10
- Mushrooms 10
- Onions 10
- Red Peppers 12
- Soy beans 18
- Cherries 22
- Grapefruit 25
- Barley, pearled 25
- Prunes 29
- Dried apricots 30
- Lima beans 32
- Nonfat fruit yogurt 33
- Low-fat ice cream 35
- Apple 37
- Peach 38
- Pear 38
- All Bran with Fiber 38
- Plum 39
- Strawberries 40
- Whole grain bread 40
- Orange 42
- Peach, fresh 42
- Pear, canned 43
- English muffin 45
- Red Grapes 46
- Peas 48
- Carrots , raw 49
- Tomato sauce 49
- Rye bread 50
- Mango 51
- Banana 52
- Buckwheat 54
- Brown rice 55
- Oat Bran 55
- Fruit cocktail 55
- Oatmeal cookie 55
Moderate glycemic index foods
- Papaya 56
- Raisins 56
- Apricots, fresh 57
- Whole wheat pita 58
- Kiwi 58
- Basmati rice 58
- Corn, fresh 60
- Figs, dried 61
- Raisin Bran 61
- Apricots, canned 64
- Beets 64
- Cantaloupe 65
- Couscous 65
- Oat bread 65
- Pineapple, fresh 66
- Cream of Wheat 66
- Quick Oats 66
- Puffed Wheat 67
- Cornmeal 68
- Special K 69
- Whole wheat bread 69
High glycemic index foods
- Froot Loops 70
- White bread 70
- Grapenuts 71
- Watermelon 72
- Bagel, white 72
- Bran Flakes 74
- Cheerios 74
- Cream of Wheat 74
- Shredded Wheat 75
- Pumpkin 75
- Total cereal 76
- Rice Krispies 82
- Corn Chex 83
- Wild rice 87
- Corn Flakes 92
- Parsnips 97
- Dates 103
So in summary you may want to steer away from the high GI foods for now until you are able to stabilize your sugars and your weight. You could always incorporate a few foods from the medium and high categories later on in your life.
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