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	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	sports drink	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

Other articles you'll be interested in:

• Use the Mifflin Equation to determine caloric needs and regulate weight control.
• 5 Effective Dynamic Warm_Up Techniques

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