Glycemic Index – Food Rankings
Carbohydrate-rich foods are ranked from 0-10 according to how fast the sugar gets into the bloodstream. The higher the number, the quicker and more drastic rise in blood sugar levels occur 2-3 hours after a meal. Foods that raise blood sugar levels quickly are classified as high glycemic carbohydrates. The lower the number, the slower the sugar finds its way into our blood. The foods are classified as Low Glycemic foods.
Try to consume less high glycemic foods or at least combine a small amount of high glycemic foods with lower glycemic foods to get a balance. Always stock your fridge with low glycemic foods. Remember, “Fat-free” doesn’t mean calorie free. When food manufacturers remove items from food, in this case fat, they need to add something back in to replace it. More often than not, fat-free means the food manufacturers have added high glycemic ingredients. Below is a list of foods that fall within the low glycemic (best), moderate glycemic (ok), and high glycemic (limit) rankings.
Low Glycemic Foods |
|
| Fruits | |
| Apples | Oranges |
| Nectarines | Peaches |
| Berries | Pears |
| Cherries | Plums |
| Grapefruit | Strawberries |
| Legumes | |
| Adzuki beans | Navy Beans |
| Black beans | Soybeans |
| Black-eyed peas | Split peas |
| Butter beans | Haricot beans |
| Garbanzo beans | Kidney beans |
| Vegetables | |
| Artichokes | Broccoli and Cauliflower |
| Asparagus | Peppers |
| Celery | Tomatoes |
| Sweet Potatoes | Dark leaf lettuce |
| Nuts and Seeds | |
| Almonds | Sesame seeds |
| Peanuts | Sunflower seeds |
| Grains | |
| Barley | Porridge Oats |
| All-bran cereals | Red basmati whole kernel rice |
| Bulgur | Spaghetti (whole-meal) el dente |
| Cooked bran | Whole grain pastas (el dente) |
| Kamut & quinoa pasta | Whole-sprouted grains |
| Muesli cereal (without dried fruit) | Wild Rice |
| Dairy | |
| Low-fat cottage cheese | Low-fat soy milk |
| Plain yogurt (no sugar added) | Most (1%-whole milk) |
| Beverages: | |
| Unsweetened pear juice | Tomato juice |
| Unsweetened grapefruit juice | Water |
| Green tea | Apple Juice |
Moderate Glycemic Foods |
|
| Fruits: | |
| Grapes | Pineapples |
| Kiwis | Raisins |
| Figs | Bananas |
| Vegetables: | |
| Beets | Peas |
| Carrots | Potatoes (red, white) & Potato chips |
| Corn on the cob | Yams |
| Lima beans | Sweet Potato |
| Grains: | |
| Basmati rice | Whole wheat bread (100% stone-ground) |
| Brown rice | Pumpernickel bread |
| Buckwheat | Sourdough bread |
| Pita bread | White Spaghetti |
| Water biscuits | Cereal (low sugar) |
| Oatmeal | Pasta (soft cooked) |
| Dairy: | |
| Custard | Skim milk |
| Ice Cream | |
| Beverages: | |
| Black cherry juice | Orange juice |
| Blueberry juice | |
| Sweeteners: | |
| Unprocessed blackstrap molasses | Sucrose (table sugar) |
| Unrefined raw honey | |
| Organic unrefined brown sugar | |
High-Glycemic Foods |
|
| Fruits: | |
| Bananas (ripe) | Mango |
| Papayas | Watermelons |
| Vegetables: | |
| Cooked carrots | Potato (baked) |
| French fries | Sweet corn |
| Parsnips | |
| Grains: | |
| Bagels | Puffed rice or wheat |
| Breakfast cereals (refined with added sugar) | Pretzels |
| Corn chips | Rice cakes |
| Corn flakes | Toaster waffles |
| Crackers and crispbread | Shredded wheat |
| Doughnuts | White rice |
| French bread | White bread |
| Hamburger and hotdog buns | Whole wheat bread |
| Muffins (commercially processed white flour) | Weetabix |
| Pancakes | |
| Dairy: | |
| Cool whip | |
| chocolate syrups | |
| chocolate milk | |
| Beverages: | |
| Carrot juice | |
| Soft drinks and sports drinks (added sugar) | |
| Sweeteners: | |
| Corn syrup solids | Honey |
| High-fructose corn syrup | Barley malt |
| Maltose | Molasses |
| Jelly beans | |
AVOID EATING! |
|
| Glucose and glucose polymers (maltodextrin-based drinks) |
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