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The Glycemic Index (GI) ranks food based on its immediate affect on blood glucose or blood sugar levels. Carbohydrates that break down rapidly during digestion have a high Glycemic Index. The blood sugar response is fast and high. Carbohydrate foods that break down slowly during digestion, releasing glucose gradually into the blood stream are Low Glycemic foods. Low-GI foods register less than 55 on a scale and produce a slow, gradual rise in blood sugar. Foods in the intermediate range fall between 55 and 70. High GI foods are defined as foods that have numbers at 70+.
Cereals: High bran cereals (All-Bran, Fiber One), Coarse Oatmeal, Coarse Whole Grain (Kashi varieties), Oatbran Shredded Wheat Cereal (unsweetned), Cereals mixed with Psyllium (Fiberwise)
Pasta, Grains and Vegetables: Barley, Bulgar, Buckwheat (Kasha), Kidney Beans, Lentils, Black-eyed peas, Chick-peas, Lima beans, Peas, Soybeans, Soy Milk, Sweet Potato, Yam, Most vegetables. Milk Products and Nuts: Skim, 1% cottage cheese, Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat Frozen yogurt (artificial sweetener), Peanuts Fruit: Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit are the lowest). Prunes. Dried apricots. Under-ripe Bananas. Tomatoes. Fish, Eggs, Meats: Shellfish, white fish (cod, flounder, trout, tuna in water), Chicken, Turkey, Cornish hen, Venison (white meat, no skin), Egg substitutes, Egg whites, Cottage cheese.
Higher fat fish (salmon, herring) Lean cuts of meat (Beef, Pork, Veal), Low-fat lunch meats, Eggs (including yolk)