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
|
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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admin@ksmithwriter.com.
Have a great day, Kelly
