Glycemic Index Chart

GLYCEMIIC INDEXFFOORR CAARRBBOOHHYYDDRRAATTEE FFOOOODDSSThe glycemic index is a ranking of carbohydrates based on their immediate effecton blood glucose (blood sugar) levels. It compares foods gram for gram ofcarbohydrate. Carbohydrates that breakdown quickly during digestion have thehighest glycemic indexes. The blood glucose response is fast and high.Carbohydrates that breakdown slowly, releasing glucose gradually into the bloodstream, have low glycemic indexes. You WANT foods with a Low Glycemic Index.Grains, Breads, Cereals, and Vegetables(Minimize as they trigger insulin)White bread and baked potatoes 95Instant rice 90Cooked carrots 85French fries, pretzels, rice cakes 80Corn flakes, corn-on-the cob, frozen/canned corn 75Plain bagels, crackers, graham crackers 75White flour products, puffed wheat, sweetened cereals 75White rice, taco shells, beets 70Spaghetti 60Sweeteners, Fruits, and Dairy Products(Minimize)Maltose 105 to 150Glucose 100Raisins 95Honey, refined sugar 75Watermelon, dried apricots 70Pineapple 65Ice cream, ripe bananas 60Foods that don't over-trigger insulin(Those below 55)

Oatmeal, brown rice, wild rice 55Sweet potatoes, popcorn, pita bread 55Yams 50Green beans, green peas 45Pinto beans, lima beans 50Black beans, kidney beans, butter beans 30Nuts 15 to 30Artichokes 25Asparagus 20Tomatoes 15Green vegetables 15Other Foods that don't over-trigger insulin(Those below 55)Yogurt, with fruit 35+Milk, whole 30+Milk, skimmed 30Mango, kiwi, grapes 50Pears 45Peaches, plums, apples, oranges 40Cherries, grapefruit 25Yogurt, plain, no sweetener 15