Glycemic Food Values

Weight Loss Made Easy
Appendix Glycemic Index Food Chart
The following charts provide you with just a portion of the foods and their values on the glycemic index. For your convenience, Ive presented this information in two forms and two separate charts. The first is presented below. The rankings are categorized by the type of food. If youre looking for a specific food, this makes it fairly easy for you to find a specific type of bread or a particular kind of cereal. In the next chart, the foods are divided by the actual index value, starting with the lowest and working up to the highest. This can be handy if youre planning meals. In this way you can view what range of foods are best to choose from. Low Glycemic Index food (55 or less) Medium Glycemic Index food (between 56 and 69) High Glycemic Index food (70 or greater)
Food List
Rating
Bakery Products
Food Glycemic Index
*Pound cake Danish pastry Muffin (unsweetened) Cake , tart Cake, angel Croissant Waffles
Low Medium Medium Medium Medium Medium High
54 59 62 65 67 67 76
The Ultimate Guide to the Glycemic Index

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Doughnut High 76
Beverages
Soy milk Apple juice Carrot juice Pineapple juice Grapefruit juice Orange juice Low Low Low Low Low Low 30 41 45 46 48 52
Breads
Multi grain bread Whole grain Pita bread, white Pizza, cheese Hamburger bun Rye-flour bread Whole meal bread White bread White rolls Baguette Low Low Medium Medium Medium Medium Medium High High High 48 50 57 60 61 64 69 71 73 95
Breakfast Cereals
All-Bran Low 42

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Porridge, non instant Oat bran Muesli Mini Wheats (whole meal) Shredded wheat Golden Grahams Puffed wheat Rice Krispies Cornflakes Low Medium Medium Medium Medium High High High High 49 55 56 57 69 71 74 82 83
Cereal Grains
Pearl barley Rye Wheat kernels Rice, instant Rice, parboiled Barley, cracked Rice, brown Rice, wild Rice, white Barley, flakes Taco Shell Low Low Low Low Low Low Medium Medium Medium Medium Medium 25 34 41 46 48 50 55 57 58 66 68

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Millet High 71
Dairy Foods
Yogurt lowfat (sweetened) Milk, chocolate Milk, whole Milk, Fat-free Milk, skimmed Milk, semiskimmed Ice-cream (lowfat) Ice-cream Low Low Low Low Low Low Low Medium 14 24 27 32 32 34 50 61
Fruits
Cherries Grapefruit Apricots (dried) Apples Pears Plums Peaches Oranges Grapes Kiwi fruit Low Low Low Low Low Low Low Low Low Low 22 25 31 38 38 39 42 44 46 53

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Bananas Fruit cocktail Mangoes Apricots Apricots (canned in syrup) Raisins Pineapple **Watermelon Low Medium Medium Medium Medium Medium Medium High 54 55 56 57 64 64 66 72
Pasta
Spaghetti, protein enriched Fettuccine Vermicelli Spaghetti, whole wheat Ravioli, meat filled Spaghetti, white Macaroni Spaghetti, durum wheat Macaroni and cheese Rice pasta, brown Low Low Low Low Low Low Low Medium Medium High 27 32 35 37 39 41 45 55 64 92

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Weight Loss Made Easy Root Crop

Carrots, cooked Yam Sweet potato Potato, boiled Potato, new Potato, tinned Beetroot Potato, steamed Potato, mashed Potato, micro waved Potato, instant Potato, baked Parsnips Low Low Low Medium Medium Medium Medium Medium Medium High High High High 39 51 54 56 57 61 64 65 70 82 83 85 97
Snack Food and Sweets

Peanuts M&Ms (peanut) Snickers bar Chocolate bar; 30g Jams and marmalades Popcorn Low Low Low Low Low Medium 15 32 40 49 49 55

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Mars bar Table sugar (sucrose) Corn chips Jelly beans Pretzels Dates Rice cakes Medium Medium High High High High High 64 65 74 80 81 103 77
Soups
Tomato soup, canned Lentil soup, canned Black bean soup, canned Green pea soup, canned Low Low Medium Medium 38 44 64 66
Vegetable and Beans

Artichoke Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Low Low Low Low Low Low Low 15 15 15 15 15 15 15

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Green beans Lettuce, all varieties Peppers, all varieties Snow peas Spinach Young summer squash Tomatoes Zucchini Soybeans, boiled Peas, dried Kidney beans, boiled Lentils green, boiled Chickpeas Black-eyed beans Chickpeas, tinned Baked beans, tinned Kidney beans, tinned Lentils green, tinned Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low 15 15 15 15 15 15 15 15 16 22 29 29 33 41 42 48 52 52

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Broad beans High 79
Foods with a low GI value
Yogurt low-fat (sweetened) Peanuts Artichoke Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Green beans Lettuce, all varieties Low-fat yogurt, artificially sweetened Peppers, all varieties Snow peas Spinach Young summer squash Tomatoes Zucchini Soya beans, boiled Cherries
14 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 16 22

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Peas, dried Milk, chocolate Pearl barley Grapefruit Milk, whole Spaghetti, protein enriched Kidney beans, boiled Lentils green, boiled Soya milk Apricots (dried) Milk, Fat-free Milk, skimmed Fettuccine M&Ms (peanut) Chickpeas Rye Milk, semi-skimmed Vermicelli Spaghetti, whole wheat Apples Pears Tomato soup, tinned Plums Ravioli, meat filled Carrots, cooked Snickers bar Apple juice Wheat kernels Spaghetti, white Black-eyed beans All-Bran 22 24 25 25 27 27 29 29 30 31 32 32 32 32 33 34 34 35 37 38 38 38 39 39 39 40 41 41 41 41 42

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Peaches Chickpeas, canned Oranges Lentil soup, canned Carrot juice Macaroni Pineapple juice Rice, instant Grapes Grapefruit juice Multi grain bread Rice, parboiled Baked beans, canned Chocolate bar; 30g Jams and marmalades Whole grain Barley, cracked Ice-cream (lowfat) Yam Orange juice Kidney beans, canned Lentils green, canned Kiwi fruit Pound cake Bananas Sweet potato Potato chips 42 42 44 44 45 45 46 46 46 48 48 48 48 49 49 50 50 50 51 52 52 52 53 54 54 54 54
Foods with a medium-high GI value

Oat bran Rice, brown 55 55

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Fruit cocktail Spaghetti, durum wheat Popcorn Muesli Mangoes Potato, boiled Pita bread, white Mini Wheats Rice, wild Apricots Potato, new Rice, white Danish pastry Pizza, cheese Hamburger bun Ice-cream Potato, canned Muffin (unsweetened) Shortbread Rye-flour bread Apricots (canned with syrup) Raisins Macaroni and cheese Beetroot Mars bar Black bean soup, canned Cake , tart Potato, steamed Table sugar (sucrose) 55 55 55 56 56 56 57 57 57 57 57 58 59 60 61 61 61 62 64 64 64 64 64 64 64 64 65 65 65

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Barley, flakes Pineapple Green pea soup, tinned Cake, angel Croissant Taco Shell Whole meal bread Shredded wheat Potato, mashed White bread Golden Grahams Millet Watermelon White rolls Puffed wheat Corn chips Chips Waffles Doughnut Wafer biscuits Rice cakes Broad beans Jelly beans Pretzels Rice Krispies Potato, micro waved Cornflakes Potato, instant Potato, baked 66 66 66 67 67 68 69 69 70 71 71 71 72 73 74 74 75 76 76 77 77 79 80 81 82 82 83 83 85

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Rice pasta, brown Baguette Parsnips Dates 92 95 97 103

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Glycemic Food Values

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Weight Loss Made Easy

Appendix Glycemic Index Food Chart

Food Glycemic Index

Low Medium Medium Medium Medium Medium High

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy Root Crop

Snack Food and Sweets

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

Vegetable and Beans

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

Foods with a low GI value

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

Foods with a medium-high GI value

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

Weight Loss Made Easy

The Ultimate Guide to the Glycemic Index

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