Glycemic Index Table

Regular Carbohydrates Complex Carbohydrates Glycemic (Medium Glycemic Index Glycemic (Low Glycemic Index Index 56-69) EAT IN Index <55) EAT MODERATION Sugars Lactose Fructose 46 20 Sacarose Honey 68 61 Glucose 100 Simple Carbohydrates Glycemic (High Glycemic Index Index >70) AVOID

Cabohydrates Content Foods Pumpernikel Bread Oatmeal Oats crackers Rice Noodles Chapatti Bread Sushi Corn Tortilla Brown rice White Spaguetti Bulgur Macaroni All Bran Cereal Egg Fettucini Protein Shakes Ravioli Barley Bread Whole Wheat Pasta Wheat tortilla Barley Shakeolgy 56 55 54 53 52 52 50 50 49 48 47 42 40 40 39 34 32 30 25 24 Special K Cereal Whole Wheat Bread Wheat Crackes Oat Muffins Gnocchi Croissant Quick Cooking White Basmati Muesli Couscous Macaroni and Cheese Raisin Bran Hamburger Bun Pita Bread 69 69 69 69 68 67 67 66 65 64 61 31 57 Pancakes Baguette Cornflakes (Kellogg's) White Rice Instant Oatmeal Rice Cakes Margarita Pizza English muffins Doughnut Waffles White Bread Soda Crackers White Wonder Bread Gluten free White Bread Bagel Corn Arepa 102 95 93 89 83 82 80 77 76 76 75 74 73 73 72 72

Fruits Kiwi Mango Banana Strawberry jam Mermelade Grapes Coconut Canned Peaches Orange Peaches Coconut Milk Strawberry Plum Pear Apples Prunes Cherries Grapefruit 53 51 51 49 48 46 45 43 43 42 41 40 39 38 33 29 22 25 Dairy Chocolate Milk Yogurt Whole Milk Skim Milk Soy Milk Fat free Yogurt 42 41 39 37 32 24 Legumes Canned pinto beand Canned lentils Canned chicpeas Boiled Lentils Kidney Beans Boild Chickpeas Boiled Pinto Benas Cashews Boiled Black Beas Soy beans Peanut Butter Peanuts Humus 52 52 38 29 29 28 28 27 24 16 26 7 6 Ice Cream Condensed Milk 61 61 Pineaple Raisins Banana Mango Papaya Peaches 66 64 58 60 58 57 Dates Watermelon 103 79

Vegetables Green Plantain Sweat Corn Parsnips Green Peas Vegetable Soup Boiled Carrots Eggplant Tomatoes Raw Carrots Broccoli Cabbage Mushrooms Lettuce Red Peppers Onions Nopal Microwave Popcorn Orange Juice Potatoe Chips Corn chips plain, salted Apple Juice Dark Chocolate Canned Tomato Juice Nutella 55 52 52 51 48 39 15 15 16 10 10 10 10 10 10 7 Snacks 55 50 51 42 41 40 38 33 Livesavers candy Fanta Coca Cola 70 68 63 Chips 75 Snickers Bar 56 Pretzels Gatorade 83 78 Beets Yucca Boiled Yams 64 64 63 Parsnips Instant Mashed Potatoes Boiled potatoes Pumpkin Mashed Potatoes 97 97 60 75 74

If you are cosidering to try Shakeology please go to www.adrianawelless.com If you would like to be considered for one of my Fitness Challenge Groups please email me at adrianarueda.ca@gmail.com