Low GI Foods (20-49) Moderate GI Foods(50-69) High GI Foods : (70-100)

Breakfast Cereals: Breakfast cereals: Breakfast cereals:

All Bran All Bran Fruit’ n Oats Bran Buds Bran Chex Cheerios Corn Flakes
Fiber One Oat Bran Just Right Mini Wheats Corn Chex Cream of wheat
Oatmeal(not instant) Special K Swiss Museli Grape Nuts Grape Nut Flakes
Grits Puffed wheat and rice
Fruits and Fruit Juices: (Limit Fruits: Rice Chex Rice Krispies
1-2 Fruits/day) Banana (under ripe) figs Raisin Bran Shredded Wheat
Apples, Apple juice grapes kiwi Total
Apricots Blackberries Mango oranges
Blueberries Cherries raisins Fruits:
Cranberries (not dried) Cranberry juice, orange juice Dried Dates Pineapple
Grapefruit Grapefruit juice Watermelon Over ripe bananas
Peaches Pears Prunes Beans and legumes:
Plums Raspberries boston type baked beans Beverages:
Tangerine Strawberries canned pinto, kidney or navy beans, soda, sweet tea, pineapple juice
Tomato juice green peas
Vegetables:
Beans and Legumes: Vegetables: potato, baked, broiled, fried,
black eyed peas, butter beans beets, carrots, Sweet potato, yam, mashed, french fries
chick peas, green beans, kidney corn on the cob canned or frozen corn, parsnips,
beans, pinto beans, lentils, lima winter squash
beans, navy beans, snow peas, Breads:
hummus pita pocket oat bran bread Breads:
pumpernickel bread rye bread most breads (white and whole
Non- starchy vegetables: wheat bread high fiber bread grain), baguette, bagels, bread
asparagus, artichoke, avocado, sticks, Kaiser roll, dinner roll
broccoli, cabbage, cauliflower, Grains:
celery, cucumber, eggplant, cornmeal Grains:
greens, lettuce, mushrooms, brown and white rice rice, instant, tapioca
peppers, tomatoes, okra, onions, couscous
spinach, summer squash, zucchini, Snacks:
turnips. Pasta: candy, crackers, chips, cookies,
macaroni syrups, jelly, jam Donuts, corn
Grains: ravioli (meat filled) chips, tortilla chips, pretzels, jelly
barley, rye, bulgur, wild rice, pizza (cheese) beans, rice crackers, pastries, cakes,
wheat tortilla, wheat pasta spaghetti (white) nutragrain bars, Pop tarts.

Nuts, olives and oils: Restaurant and Ethnic Foods:

almonds, peanuts, pecans, Nuts: Most Chinese food (sugar in stir fry
sunflower seeds, hazelnuts, olives cashews sauces)
walnuts, oils that are liquid at macadamia Teriyaki meats and vegetables,
room temperature Fried rice
Snacks:
Dairy, fish, meat, soy and eggs: chocolate Mexican foods with white rice,
skim milk, soy milk, almond milk, muffins tortilla, etc
lowfat cheese, yogurt (lowfat or low fat ice cream
greek) lean red meat, fish, skinless popcorn Any foods with white sugar or white
chicken and turkey, shellfish, egg flour
whites, egg yolks( up to 3/week)
soy products, Egg Beaters

The glycemic index, or GI index is the measurement of how foods raise our blood glucose after eating them.
Foods raise glucose to varying levels (carbs increase blood sugar the most, fats and protein second). Actual
(sugar) has a glycemic index of 100 and other foods measured are ranked as low, moderate and high GI foods.
Although GI index is helpful to meal planning. The TOTAL number of grams of carbohydrate can have a
bigger impact than GI index on blood sugar levels.

Consuming low GI foods + calculating carbohydrate intake = the most stable blood sugar levels!!!