Use this Glycemic Food Table for Optimal Athletic Performance

Glycemic Index by Food Group

Whether you're on a diet to lose weight, trying to regulate your energy level, or trying to gain that trophy-winning edge to set a PR at that next 5K or marathon, adjusting your food intake with the glycemic index is key.

Essentially, the index rates foods according to the rate at which the body metabolizes food and burns calories. Everyone knows the dreaded sugar buzz followed by a shivering energy crash.

In fact, this is part of the basis of the South Beach diet. The lower the number, the slower burning the food is.

Cereals


All Bran
51
Bran Buds + psyllium
45
Bran Flakes
74
Cheerios
74
Corn Chex
83
Cornflakes
83
Cream of Wheat
66
Frosted Flakes
55
Grapenuts
67
Life
66
muesli, natural
54
Nutri-Grain
66
oatmeal, old fashioned
48
Puffed Wheat
67
Raisin Bran
73
Rice Chex
89
Shredded Wheat
67
Special K
53
Total
76




Cereal Grains for Baking and Cooking


barley
25
basmati white rice
58
bulgar
48
couscous
65
cornmeal
68
millet
71
quinoa
35




Fruit


apple
38
apricots
57
banana
56
cantaloupe
65
cherries
22
dates
103
grapefruit
25
grapes
46
kiwi
52
mango
55
orange
43
papaya
58
peach
42
pear
58
pineapple
66
plums
39
prunes
15
raisins
65
watermelon
72




Snack Foods (yay!)


chocolate bar
49
corn chips
72
croissant
67
doughnut (Yo, Homer Simpson!)
76
graham crackers
74
jelly beans
80
Life Savers
74
oatmeal cookie
57
pizza, cheese & tomato
60
Pizza Hut supreme pizza
33
popcorn, lite microwave
55
potato chips
56
pound cake
54
Power Bars
58
pretzels
83
saltine crackers
74
shortbread cookies
64
Snickers Bar
41
strawberry jam
51
vanilla wafers
77
Wheat Thins
67

Breads


bagel, plain
72
French baguette
95
croissant
67
hamburger bun
61
apple, cinnamon
44
blueberry
59
oat & raisin
54
pita pocket
57
pizza, cheese
60
pumpernickel
49
sourdough
54
rye
64
white
70
wheat
68


Dairy Products


chocolate milk (great for a workout recovery snack.
35
custard
43
ice cream, vanilla
60
ice milk, vanilla
50
skim milk
32
soy milk
31
tofu frozen dessert (OKaaaay...)
115
whole milk
30
yogurt with fruit
36
yogurt, plain
yogurt, plain




Beverages


apple juice
40
soft drinks
65
Gatorade, original
78
grapefruit juice
48
orange juice
46
pineapple juice
46

Pasta Products


cheese tortellini
50
fettucini
32
linguini
50
macaroni
46
spaghetti, boiled for 5 minutes
33
spaghetti, boiled for 15 minutes
44
spaghetti, protein enriched
28
vermicelli
35


Sugar Products


fructose
22
honey
62
maltose
105
table sugar
64




Beans and Legumes


baked
44
black beans, boiled
30
butter beans, boiled
33
cannellini beans
31
garbanzo, boiled
34
kidney, boiled
29
kidney, canned
52
lentils, green or brown
40
lima, boiled
32
navy
38
pinto, boiled
39
red lentils, boiled
27
soy, boiled
16




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Have a great day, Kelly