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Glycemic Index Food Guidelines

The Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to glucose or white bread.

Foods that raise your blood glucose level quickly have a higher GI rating than foods that raise your blood glucose level more slowly. In general, the lower the rating, the better the quality of carbohydrate.

When you eat food that contains carbohydrates, the sugar (glucose) from the food breaks down during digestion and gives you energy. After you eat, your blood glucose level rises; the speed at which the food is able to increase your blood glucose level is called the “glycemic response.” This glycemic response is influenced by many factors, including how much food you eat, how much the food is processed or even how the food is prepared (for example, pasta that is cooked al dente – or firm – has a lower glycemic response than pasta that is overcooked).

Desirable Foods Moderately Desirable Less Desirable Foods
Breads:
Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat
Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)
Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.
Dairy:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener), Egg substitutes (cholesterol free) cottage cheese.
Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).
Meats:
Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin).
Breads:
100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker
Cereals:
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)
Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.
Dairy:
2% milk, cheese, Regular plain yogurt, low-fat cheese, eggs.
Fruit:
Banana, Kiwi, Mango, papaya, orange juice.
Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat.
Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh
Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant “Quick” or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.’
Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.
Dairy:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream, cheese.
Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.
Meats:
Most cuts of beef, pork, lamb, hot dogs (including “low-fat’ versions), luncheon meats.

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This entry was posted on Tuesday, August 28th, 2007 at 5:23 pm and is filed under Healthy Eating, Weight Loss Tips. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.

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