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Instructions: The Glycemic Index of Some Popular Foods
KEY (Glucose =100) *Foods containing fat in excess of American Heart Associations guidelines (av) indicates that the GI is the average of several studies. GI RANGES The figures form a continuum, but in general: LOW-GI FOODS below 55 INTERMEDIATE-GI FOODS between 55 and 70 HIGH-GI FOODS more than 70 BREAKFAST CEREALS Kelloggs Bran Buds with Psyllium(r) 45 Kelloggs Cocoa Krispies(r) 77 Kelloggs Corn Flakes(r) 84 Kelloggs Raisin Bran(r) 73 Kelloggs Rice Krispies(r) 82 Kelloggs Special K(r) 54 Oatmeal (old fashioned)(r) 49 Post Shredded Wheat(r) 67 Quaker Puffed Wheat(r) 67 GRAINS/PASTAS Buckwheat groats 54 Bulgur 48 Rice basmati 58 brown 55 long grain, white (av) 56 short grain, white 72 Uncle Bens Converted(r) 44 parboiled 48 Noodles, instant 46 Pasta egg fettuccine 32 ravioli (meat) 39 spaghetti (av) 43 spirali 68 Taco shells 68 BREADS, MUFFINS, AND CAKES Bagel 72 Banana bread 47 Blueberry muffin 59 Croissant* 67 Pita bread 57 Pumpernickel (whole grain) 51 Rye bread 76 Sourdough bread 52 Sponge cake 46 Stoneground whole wheat (av) 53 Waffles 76 White bread (av) 70 Whole-wheat bread (av) 69 CRACKERS/CRISPBREAD Kavli(r) 71 Crispbread 81 Ryvita(r) 69 Water cracker 78 COOKIES Arrowroot 69 Graham crackers 74 Oatmeal 55 Shortbread* 64 Social Tea biscuits(r) 55 Vanilla wafers 77 VEGETABLES Beets 69 Carrots 69 Parsnip 69 Peas (green) 48 Beets 69 Beets 69 Potato baked (av) 93 new (av) 62 red-skinned 88 French fries 75 Pumpkin 75 Rutabaga 72 Sweet corn 55 Sweet potato 54 Yam 51 LEGUMES Baked beans (av) 48 Broad beans (av) 79 Butter beans (av) 31 Chickpeas (av) 33 Kidney beans (av) 27 Lentils (av) 30 Navy beans (av) 38 Soy beans (av) 18 Chana dal 8 FRUIT Apple (av) 38 Apricot (dried) 31 Banana (av) 55 Cantaloupe 65 Cherries 22 Dates, dried 103 Grapefruit 25 Grapes 46 Kiwi 52 Mango 55 Orange (av) 44 Papaya 58 Peach, canned in juice 30 fresh 42 Pear (av) 38 Pineapple 66 Plum 39 Raisins 6 Watermelon 7 DAIRY FOODS Milk whole (av) 22 skim 32 chocolate flavored 34 Ice cream (av) 61 low fat 50 Yogurt, flavored, low fat 33 BEVERAGES Apple juice 40 Flavored syrup (diluted) 66 Fanta(r) 68 Gatorade(r) 78 Orange juice 46 SNACK FOODS Corn chips* 72 Peanuts 14 Popcorn 55 Potato chips* 54 Pretzels 83 SPORTS BARS Power Bar Performance chocolate 58 CANDY Chocolate* 49 Jelly beans 80 Life Savers(r) 70 Mars Almond Bar* 68 Twix Cookie Bar(r) 44 Snickers 41 Skittles Fruit Chews(r) 70 SUGARS Fructose 23 Glucose 100 Honey 58 Lactose 46 Maltose 105 Sucrose 65 Email this Recipe:
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