The Glycemic Index

The Glycemic Index (GI) ranks food based on its immediate affect on blood glucose or blood sugar levels. Carbohydrates that break down rapidly during digestion have a high Glycemic Index. The blood sugar response is fast and high. Carbohydrate foods that break down slowly during digestion, releasing glucose gradually into the blood stream are Low Glycemic foods. Low-GI foods register less than 55 on a scale and produce a slow, gradual rise in blood sugar. Foods in the intermediate range fall between 55 and 70. High GI foods are defined as foods that have numbers at 70+.

Benefits of Low GI Foods

Low GI foods can help assist in weight loss and lower body fat levels Low GI levels will also help regulate blood glucose/lipid levels as well as insulin levels Low GI foods will help alleviate mood swings and regulate energy levels Low GI foods can increase sports performance

Adverse Affects of High GI Foods

High GI foods reduce athletic performance Increase and stimulate fat storage in your body Intensify hyperactivity Elevate insulin and blood glucose levels

Low Glycemic Index Foods

Bread & Crackers: Course European Style Whole Grain Wheat or Rye Breads, Pita and Sprouted Whole Grain Breads

Cereals: High bran cereals (All-Bran, Fiber One), Coarse Oatmeal, Coarse Whole Grain (Kashi varieties), Oatbran Shredded Wheat Cereal (unsweetned), Cereals mixed with Psyllium (Fiberwise)

Pasta, Grains and Vegetables: Barley, Bulgar, Buckwheat (Kasha), Kidney Beans, Lentils, Black-eyed peas, Chick-peas, Lima beans, Peas, Soybeans, Soy Milk, Sweet Potato, Yam, Most vegetables. Milk Products and Nuts: Skim, 1% cottage cheese, Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat Frozen yogurt (artificial sweetener), Peanuts Fruit: Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit are the lowest). Prunes. Dried apricots. Under-ripe Bananas. Tomatoes. Fish, Eggs, Meats: Shellfish, white fish (cod, flounder, trout, tuna in water), Chicken, Turkey, Cornish hen, Venison (white meat, no skin), Egg substitutes, Egg whites, Cottage cheese.

Moderate Glycemic Index Foods

Bread & Crackers: 100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker, Bran Muffins (low sugar), Sourdough Bread, Corn Tortillas Cereals: Grape-nut cereal, medium-fine grain instant oatmeal (5-minute variety), Mini-shredded Wheat Cereal (unsweetened) Pasta, Grains and Vegetables: Brown rice, Boiled Potato, Corn, Navy Beans, Canned kidney beans, Baked beans, Beets, Popcorn, Lentil Soup, Spaghetti w/out sauce, Pasta (most types), Couscous, Corn Milk Products and Nuts: 2% Milk, Cheese, Regular plain yogurt, Nuts (most varieties) Fruit: Bananas (Ripe & Over-ripe), Kiwi, Mango, Papaya, Orange juice, Pineapple, Apple juice Fish, Eggs, Meats:

Higher fat fish (salmon, herring) Lean cuts of meat (Beef, Pork, Veal), Low-fat lunch meats, Eggs (including yolk)

High Glycemic Index Foods

Bread & Crackers: White bread, most commercial wheat breads, English Muffins, Bagels, French bread, Matzoh (most commercial varieties), Graham Crackers, Rice Cakes, Stoned Wheat Thins, Frozen Waffles Cereals: Corn Flakes, Puffed Wheat, Cream of Wheat, Grits, Cheerios, Instant Quick or pre-cooked sugar cereals, Shredded Wheat, Muesli, Granola, Commercial Sugar Cereals Pasta, Grains and Vegetables: Instant White and Brown Rice, Instant precooked grains, Baked Potatoes, Micro-wave Potato, Instant Potato, Winter Squash (Acorn, Butternut), Parsnips, Carrots Milk Products and Nuts: Whole Milk, Ice Cream, Yogurt sweetened w/ sugar added, Low-fat and regular Frozen Yogurt w/ sugar added, Tofu Ice cream, Peanut butter and most other nut butters Fruit: Raisins, Watermelon, Fruit juice sweetened with sugar Fish, Eggs, Meats: Most cuts of beef, lamb, hot dogs (including low-fat versions), cheese, luncheon meats, quiche, crepes, souffls and other high fat dairy preparations Miscellaneous: Chocolate, Jelly Beans, Cake, Cookies, Table sugar (sucrose), Hard Candy, Taffy, Honey, Gatorade, Soda Pop The purpose of the Glycemic Index chart is not to eliminate healthy foods from your diet. It is recommended that you combine healthy higher index foods with low index foods to average out at a healthier level. The goal is not to eliminate High Glycemic foods, but rather to be aware of the adverse affect of Glycemic affects in foods to make wiser choices.