This Table is essential for diabetics or anyone who wants to curb their sugar intake. Remember that a starchy vegetable, such as a potato which has a high glycemic value or a grain like white rice which is starch, turns to sugar in your body and is stored as fat. By watching your glycemic intake, (A carbohydrate's ability to cause a rise in your blood sugar to a given level over a certain period of time) you help your pancreas work better and avoid calories being stored as fat. If you are sensitive to sugar, the more you eat in high glycemic foods, the more it makes you want to eat these same foods and thus sets up a vicious circle and the more calories that are stored as fat.
| *TABLE I: GLYCEMIC INDEX | These are per serving | ||
| Grains, Breads, and cereals High glycemic value |
Grains, Breads, and cereals Moderate glycemic value | ||
| Instant Rice | 90 | Muesli, no sugar added | 55 |
| White pretzels | 85 | Pita bread, regular | 55 |
| Corn flakes | 85 | Rye sourdough | 55 |
| Rice Krispies | 80 | Wild rice | 55 |
| Rice Cakes | 80 | Brown rice | 55 |
| Grape Nuts Flakes | 80 | Oatmeal | 55 |
| White bread | 75 | Special K | 55 |
| French bread | 75 | Whole-grain pumpernickel | 50 |
| Corn | 75 | Cracked-wheat bulgur bread | 50 |
| Corn chips | 75 | High percent cracked-wheat bread | 50 |
| Graham crackers | 75 | Whole rice | 50 |
| Regular crackers | 75 | Oat and bran bread | 50 |
| White bagel | 75 | Sponge cake | 45 |
| Total cereal | 75 | Pita-bread, stone ground | 45 |
| Cheerios | 75 | Wheat grain | 45 |
| Puffed Wheat | 75 | Barley grain | 45 |
| Croissant | 70 | Whole-grain pasta | 45 |
| Corn meal | 70 | All-Bran, no sugar added | 45 |
| White rice | 70 | Whole-meal spaghetti | 40 |
| Taco shells | 70 | ||
| Cream of Wheat | 70 | Low Glycemic value, grains | |
| Shredded Wheat | 70 | Rye grain | 35 |
| Melba toast | 70 | ||
| Millet | 70 | Vegetables, High | |
| Grape Nuts cereal | 65 | Baked potato | 95 |
| Instant regular oatmeat | 65 | Parsnips | 95 |
| Stoned Wheat Thins | 65 | Carrots | 85 |
| Regular pasta | 65 | French Fries | 80 |
| Couscous | 60 | Beets | 75 |
| Basmati rice | 60 | ||
| Spaghetti, white | 60 | Vegetables, Moderate | |
| Sweet potatoes | 55 | ||
| Fruits, High | Yams | 50 | |
| Watermelon | 70 | Green peas | 45 |
| Pineapple | 65 | Black eyed peas | 40 |
| Raisins | 65 | ||
| Ripe bananas |
60 | Vegetables, Low | |
| Dried beans, lentils | 30-40 | ||
| Medium | Pinto beans | 40 | |
| Mango | 50 | Green beans | 40 |
| Kiwi | 50 | Chick peas | 35 |
| Grapes | 50 | Lima beans | 30 |
| Plantain banana |
45 | Black beans | 30 |
| Pears | 45 | Butter beans | 30 |
| Peaches | 40 | Kidney beans | 15 |
| Plums | 40 | Green vegetables | 0-15 |
| Apples | 40 | ||
| Oranges | 40 | ||
| Low | |||
| Apricots, dried | 30 | Dairy Products, High | |
| Grapefruit | 25 | Ice Cream, Premium | 60 |
| Cherries | 25 | ||
| Tomatoes | 15 | Dairy Products, Low | |
| Apricots, fresh |
10 | Yogurt, with added fruit | 35 |
| Milk, whole | 30 | ||
| Acceptable fruit | Milk, skimmed | 30 | |
| Apples | Yogurt, plain, no sugar | 15 | |
| Apricots | |||
| Berries of all kinds | Miscellaneous, High | ||
| Cantaloupes | Maltose as in beer | 105 | |
| Cherries | Glucose | 100 | |
| Grapes | Pretzels | 80 | |
| Honeydew melons | Honey | 75 | |
| Kiwis, except very ripe | Sugar, 1 tsp | 100 | |
| Lemons | Refined sugar | 75 | |
| Limes | Popcorn | 55 | |
| Nectarines | |||
| Oranges | Low | ||
| Peaches | Nuts | 15-30 | |
| Pears | Peanuts | 15 | |
| Plums | |||
| Acceptable Meats | Acceptable Dairy Products | ||
| Canadian Bacon | Butter, in moderation | ||
| Lean bacon (not sugar cured) | Block and grated cheese (preferably low fat) | ||
| Trimmed lean beef | Cream cheese (preferably low fat | ||
| Chicken | Goat cheese | ||
| Ham (not sugar cured) | Eggs and egg substitute | ||
| Lean trimmed lamb | Skimmed milk | ||
| Trimmed pork | Sour cream ( preferably low fat) | ||
| quail and other game birds | Yogurt with no sugar added (preferably low fat or nonfat) | ||
| Turkey | |||
| Trimmed veal | Acceptable Sea food | ||
| Crab of all kinds | |||
| Crayfish | |||
| Fish of all kinds, especially healthful are cold water fish for omega-3 fatty acids | |||
| Oysters | |||
| Bay and sea scallops | |||
| Shrimp | |||
| Avoid breaded fish, or sugar cured fish | |||
| Acceptable Canned goods, garnishes, condiments, etc. | |||
| Artichoke bottoms and hearts | |||
| Most beans | |||
| beef broth | |||
| chicken broth | |||
| green chilies | |||
| Hearts of palm | |||
| Prepared horseradish | |||
| Ketchup, in moderation, if consumed with protein | |||
| Reduced-fat mayonnaise | |||
| Mustards | |||
| Canola oil | |||
| Olive oil | |||
| Oil sprays | |||
| Olives | |||
| Plain and pickled jalapeno peppers | |||
| Roasted red peppers | |||
| Dill pickles | |||
| Salsas | |||
| Hollandaise sauce | |||
| Hot sauce | |||
| Reduced sodium soy sauce | |||
| Steak sauces | |||
| Worcestershire sauce | |||
| Spreadable fruit (no sugar added) | |||
| Tomatoes | |||
| Tuna | |||
| Balsamic vinegar (check the sugar content) | |||
| Cider vinegar | |||
| White vinegar | |||
| Foods to avoid:
Baked beans, mayonnaise, sweet pickles, sugar-sweetened jams, jellies, and preserves, yogurt with sugar or maltodextrin added, excessive consumption of high-fat dairy products, ripe bananas, pineapples, raisins, watermelon, frozen fruit with sugar added, canned fruit in syrup, fatty cuts of beef and lamb, sugar-cured ham and bacon, cold cuts with "sugars" added. |
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* This Table was taken from the book SUGAR BUSTERS! QUICK & EASY COOKBOOK
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