Glycemic index foods shopping guide

Supe rm a
ha t w ill
gly
in d e x
d ic t i n g t h
r e
w hen
o c c u r
m ic
c e
S h o pp in g
f m
e s
g ly
c e
G
h
m ic
fo
o s
id
fo
e r
pa
y go
t
po
ds
ge
M
X
ds
o
x
pa rt
a r e
A t pr
c o
e s e n
m ple
e a
e r e
e a
l will
is
n o
du
r e
te
br
e a
h o le
he
h o le g r
-
in
br
t
r
e a
d
r e a
a r s
a ir y
ic
Pr
du
F A
T E IN
CA R BO H Y D RA T
69
5 1
72
49
42
m i lk
gu
21
36
k im
32
34
36
38
17
ts
c r e a
m ilk
a r
h o le
I I
w
b e lo
Fis h
fi
F
tic
it
r u
p p le s
go l d e
d e l ic io
ba
n a n a s
ch
e r r
ie
fr
e s
gr
39
u s
b e lo w
62
22
23
it
be l o
45
b e lo
17
26
b e lo
r a
r a n
ge
46
b e lo
10
r a n
ges
40
b e lo w
12
29
b e lo
34
be l o w
14
25
b e lo w
19
64
b e lo
77
pea
ic
e a r
p lu m
r a
Gr
is in
in
u c
A ll b r
br
5 1
a n
ri
c e
k w hea
66
54
he
o
IC
68
dy
c e
y w
e a s
46
hi
59
Ca
IN D
357
d
in d e
G L YC E
F OO D
25
E S
358
T H
G L
OO D
f l a ke
Sw i s
h ite
hi
h o le
ri
te
u e s
li
ea
C EM
IG H T
RO T
80
49
50
42
t t
P R
O G RA
E I
FA
b e lo
CA R
O H Y D
85
10
66
g h e t ti
hea
L O SS
24
i
19
59
c o r n
e a
ge
28
ts
pe
S uga
f
13
to
g lu
ho
10 0
87
n e
lto
Ve g e
s e
be
bea
h ic k p e a
k id n
c a n n e
pea
82
10 0
59
10 0
92
bea
r s n
a n
10
b e lo
10
29
n s
29
be
b e lo
36
tils
a
40
33
ts
-
lim
10 0
bel
1 10
64
e
c a r r o
1
tr
36
2 1
19
a c e
fr
z e n
5 1
h ip s
5 1
40
50
80
14
po
po
a s
po
97
20
ip
pea
n s
b la c k
le n
10 0
b le s
ta
ba k e d
pa
21
20
s e
c o s e
s u c r o s e
49
26
ru
a n u
in
a n
1
be l o
15
1
12
he d
,
r u s s e
e e
t
t
ba k
72
E X
E X T E N SI O N
67
c e
e e
s a u s a
pa g h e
e a
d ded
r e
sw
IN D
c o r n
o a
L IFE
98
be l o
16
48
be l o
19
ES
Su p
e r
a r
S h o pp i n g
G
G
L Y
s o
to
y be
m
ya m
h it
a n s
s o u
ide
CE M
IN D
po
35 9
O TE
be l o
A T
70
15
11
11
38
13
5 1
b e lo
C A R BO H Y D
13
20
R A
TES
36 0
H E
L I
EX T EN SIO N
EIG H
L O SS
PRO G R A
N U T R IT I V E VA L U E S O F CO M M O N F O O DS
P R
CA
F
O O D
m pe
lo
ic k
r n
h ite
br
e a
le
he
e a
iry P
N T
R IE
G R
E
A
IN
M S
A T
R A
M S
H Y
R A
C A
R A T
M S
R I E
G R A
P R
A m
b lu
bu
ic
O T E IN
he
t te
1 1 16
4 1 3
5 4
2 40 9
1
a r
ge
27 0
680 g
18 3 6
59 2
2 1 8
343 4
31 0
1 lb
10 9 3
4 1 3
11 8
223 6
26 5
o z
840
52 7
68 1
4 3
15 9
o z
4 16
24 3
34 5
2 3
8 12
9 1 9
903
56 8
73 1
4 8
15 9
96 1
12 3 4
38 1
26 3
7 8
849
18
ts
he
e s e
tic
hee
fa
h
8
4
he
e s e
4 2%
c re a
1 lb
lo
u c
a n
t ta
lo
r o
e r
Che dd
c o
1 13 4 g
8
s e
e s e
o z
2 lb
17 1
1 16 0
e e s e
c r e a
he
c r e a
h a lf
a v
85 6
4 8
46 7
838
5 2
89 5
7 4
16 1 2
3 24
7 7
28 3
11 1
42 1
I qt
58 1
4 1 3
19 7
59 0
14 1
I qt
3 53
35 3
1 0
50 0
10
I qt
6 34
34 2
34 2
47 8
18 5
3 5
9 5 2
5 8
13 5
o z
c u
(2 3 8 g )
-
a n
h a lf
m i lk
Fo
m i lk
m i lk
Sw i s
h ic k
e n
da
le
e e s e
c o o
k m
h ic k
e n
lig h
h ic k
e n
12
o z
12 5 8
ggs
k
da
tu
I lb
798
12 7 0
28 6
6 3
I lb
7 53
14 3 3
15 4
5 3
25 g
4 1
6 6
1 1
6 2
52 g
1 12
7 2
8 9
15 6
e a
li
ke d
y
k
t
c o o
v e r
h ic k
c o o
u r
e a
ke d
c o o
k im m
( 24 2 g )
lo
c u
c o o
k m
key
e n
e a
c o o
hght m
e a
gg
1 lb
92 1
1 36 1
37 6
6 8
1 lb
798
14 9 2
17 7
5 4
k
t
S/
br
D
r e a
QU
pe rm
a r
Sh o p p i n g
ide
361
C A
OO D
Fr
QU
il
p p le
da
do
a v o c a
e s
o r a n
ges
pe
a c
he
pe
a rs
ra
is in
r a
p it
r a
te
ra
b e r ri
m
I E
CA
A M S
FA
R A
R B
H Y D RA
S
G RA M S
A L
P ROT
M
E
12 3
1 3
30 7
30 2 g
37 8
4 8
37 1
14 3
78 8
62 2
5 0
1 1
16 5 5
12 4 4
64
1 3
16 0
49 2
58
14 8
64 4
180 g
10 0
1 1
25 1
12 2 8
10 6
3 29 0
1 15 9
274
52 6
I p in
e s
14 8 2 2 k g
12 1
17 7 3
2 3
34
1 6
I N
307 5
17 5 g
o z
E S/
R I
G R
180 g
lo
OK
T E
2 30 g
15
e r
T Y
P R
0 9
13 6
436 4
52
(3 2 lb )
Gr
br
n s
lo
ri
e n
b is
w
hi
e a
ba
be
iz
dd
c u
in
1 1 3
2 7
1 15 7
47 8
14 10 g
17 6 0
58 1
20 9
326 6
30 3
50 g
1 77
5 0
10
40 0
35 4
1 lb
494
9 1
10 9 8
54 3
8 60
38 1
75 4
4 5
22 6
o z
18 6
2 5 3
1 lb
13 79
54 9
12 4 7
5 0
25 1
1 lb
1 18 4
133 8
59 9
18 1
8 9
13 5 3
55 2
12 1 0
7 1
24 5
1 lb
ts
e
lo
ked
c o o
1 lb
c o n
c o o
ked
lv
lb
a
'
k fu
e r s
e r
c o o
lic
v e r
5 1
o z
7 4
s s
li
e s
c o o
a n
u c
le
n e
bo l o g n
fr
5 40
50
ic
bo
c a
hed
te
gr
r e
he
1 lb
,
ked
in
d le s
o o n
n o o
gg
c e
g gr
c o o
ri
k in g
15 7
o z
362
T H E
L I
FE
X T E N SI O N
P R O
C
F
OO D
QU
ha m
bo
n o
ked
c o o
r o
ha m bu
1 po
ge
1 lb
c o
c o o
lb
fr
la m i
-
R A
M S
G RA M S
K B
HY D R
A T
G RA M S
fa
I I 1/
0 Z
PRO
285 g
E I
1 15 2
70 8
94 2
9 32
78 9
66 2
11 8
10 2 3
62 7
83 8
16 3
14 8
16 3
8 6
o z
883
59 8
69 5
7 5
o z
10 14
38 6
94 1
13 0 4
22 1
6 8
9 1
ge
y
r a c e
26 3
ie ld
1 lb
te
r o
11 7
o z
14 5 6
65 9
10 7
o z
793
86 9
ll
2 34 g
10 5 3
55 7
89 2
2 8
18 9
29 5 g
13 9 5
57 5
12 7 4
24 3
ked
e a
ked
ts
lm
pe
dd
w
e a
fo
c o
fi
tt
o
te
ts
ts
d fa
n e r
26 4
7 7 0
27 7
32 2
85 7
17 2 0
63 9
23 4
12 5 g
785
25 6
74
18 5
30 7
1 lb
771
12 9 3
24 0
50
4 7
2 5
20 2
30 0
8 2
o z
te
84 9
2003
14 2 g
12
e r a
b la
e r
s a
lt
u n
ked
c o o
tic
c o o
fl o
h o le
bu
o u
e e
ln
ds
t
it h m
a n
0
1 8
6 0
10 6
ked
de
ked
100
A M
C A L O R I E
E
n e
c o o
1 lb
t
c o
T bo
le a
ke d
lb
fr
r o a s
u n
s a
ho ps
n e
s a u s a
c o o
r o
u n
ho p
c o o
c o o
ib
R I E
ked
it h b o
y ie ld
o z
PRO G
k lo i
la m b lo in
po
10 9
T Y
CA
T EI N
L O SS
y ie ld
i t h 2 1%
T I
EIG H T
ra
po
n e
6 7
Sup
e r
a r
S h o p p in g
id
36 3
C
Q U
ddo
ke
7V
u n a
dr
D R IE S
R A
CA
E IN
F A
R A
T
M S
H Y D
BO
R A T
G RA M S
A L
O RI E
o n
d in
in
6 1/
c a n
il
li d
s o
n e
in
r a
PR O T E I N
59 7
71 0
23 2
2 1 0
8 4
1 lb
10 2 1
92 1
49 0
4 5 4
11 1
22 0 g
3 76
44 7
20 5
8 4
18 4 g
5 30
44 5
37 7
11 9
19 8 g
570
47 9
40 6
11 9
18 4 g
234
51 5
1 5
4 5
19 8
25 1
55 4
1 6
4 5
in
d
c a n
u n a
c a
w
tu
s u
in
li d
s o
c a n
ho
c a n
e r
in
u n
O Z
n n e
n a
Su g a
6 1/
c a n
n e
e r
1 lb
n e
a r
h ite
c u
13 7 9
p
1 4
373 3
770
19 9 0
54 1
13 9 8
985
(200 g)
s u
ga
u n
Ve g e
b
pa
ta
b le s
s
a n s
tt
c u
ts
1 lb
12 7
14 5
23 6
1 lb
503
34 5
2 3
89 8
1 lb
16 3
19 1
29 0
14 6
ls
pr
ts
ked
m be
g g p la
le
( 14 5 g )
li m
r u s s e
c o o
pr
c o o
c u c u
ked
e a n
be
br
u c e
r s
ic
1 hea d
c o o
be
3 10 g
45
2 7
10 2
16 7
ked
20 0 g
38
2 0
8 2
19 0
56 7 g
70
4 8
15 6
14 6
S/
G RA M
c a n
u n a
o z
R O
c a n
u n
o z
O Z
IT
12 8
ked
lm
s a
ra
c a n n e
il
c o
f r ie d
u n
h ri m p
s o c
1 po
A L
364
T H E
L I
E X T
P R
CA L
QU
m
p
ta t
po
w
e s
c o r
e e
t
t
be
e r
o e s
lc
la
in
l ic y
Co
P R
T E IN
12 7
12 2
1 4
20 0
1 14
1 1
8 0
10 0
10 4
1 lb
295
8 6
65 8
34 3
1 lb
37 6
14 5
4 5
85 3
25 9
16 1
37 0
67 1
10 3
1 q
h ic h is
se
by
is
iv
ld m
hei
15 1
12 11
144
fo r
ie
e r sa
o
p
t
r
llo
19 3
1 1
13 7
13 7 3
l ly
he
o n st
se
ly in E
U S
36 9
h e m ix t u
itu
r e
g li s h
f m
n t s
i n d ie t
le s s f a m ili a r m
t
n
o r
s u c
it
fo
4 53 6
r a
r a
0 2 37
0 4 7 3 l it e
0 9 4 6 ht
3 7 8 l it
0 gr a m
i c
r o
li t
(a bb
r e
ia t ed
e r
e r s
1 g
r a
1 g
r a
1 k i lo g r
ri
e t
iz
g)
a
u
tu
e s
it io
tr
We
d E n g lis h m
a n
a s
f A g r ic
28 4 g
d =
Fa c
10 0 0 m il l i g
10 0
l
u
so
l O OHl OW m
.
o z
e r s
ga
io
12 fl
lo gi z
po
in
id u
u n
c u
1 pi
M S
R A
R I E S/
R A
l by
ic
e r
1 po
1
1 lb
13 5
We
v e r
M S
R A
20 g
14 6
di
r e s se
e s
c a n
ri
n s
L O
C A
R A T
u s
A m
c o
M S
R A
A R B
YD
lu m
,
t s
to
n e o
N O T E
i
O K IE S
A T
4 5%
v o
u n
PR O G R A
to
l la
i sc
po
po
a
ked
c o
IT
E I
O SS
ked
c o o
10
bo i l e d
ls
e r n e
c o o
h ip s
to
e e
o o
N T
IG H T
hi ps
hr
u s
WE
N SI O N
a
v
ltur
fo l l
e
in
d ie
th
se
in
th
d
e
th e
ir
r e
i fi
in
t s
lu
r e
s u
sp ec
bu
in
t s
e n
c e
sa
o t
it
Sup
e r
a r
S h o p p in g
id
365
A R G I N I N E A N D L Y SI N E C O N T EN T O F
A RG IN IN E R I CH FO O D S
-
C
F
Che
Ch
dd
tt
he
e s e
a r
he
ge
a r
%
IN
A R
IN
IN E
R O
T EIN
FA
CA RB O
Y D
R A
he
e s e
e s e
e s a n
e e s e
7 1
0 7
1 86
2 1 40
2 8 74
94
0 9
2 07
2 4 90
3 3 14
57
0 6
1 0 1
12 4 9
1 32
1 3
3 3 1
35 75
2 34
1 28
5 1
2 68
25 83
3 22
1 20
h ic k
gg
gg y
h ic k
e n
e n
lk
u c
go
o s e
u r
rn
y
t
A R
e s e
b lu
c o
Fo
10 0 g
OO D
u r
78
0 8
82
12 14
1 1 15
1 14
1 1
1 11
16 4 0
32 93
2 1
1 7 1
1 7
2 22
27 30
13 6 0
00
1 28
1 3
1 49
18
28 35
00
1 57
1 6
1 99
2 5 16
2 1 92
00
1 98
2 0
2 56
2 8 10
9 73
00
2 05
2 0
2 77
29 36
4 68
00
2 04
2 0
55
16 3 3
5 1 60
2 39
2 4
54
14 3 4
66 22
12 8 0
1 74
1 7
8 1
15 3 1
46 35
32 69
2 16
2 2
40
13 0 4
62 64
15 3 0
3 60
3 6
1 04
26 78
4 9 19
18 4 8
99
1 0
26
6 9 5
71 20
16 0 5
3 66
3 7
7 2
24 3 5
56 58
12 10
ly
ts
lm
br
c a s
w
t
ln
ts
n u
ts
t
a s
e c a n s
ro
n u
n u
ro
il
he
fi l b e r
pea
ds
o n
a z
ts
d r ie d
a s
il
2 4 17
il
bl
a c

Glycemic index foods shopping guide

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