Glycemic Index of Common Foods

Cereals All Bran Bran Buds + phylum Bran Flakes Cheerios Corn Chex Cornflakes Cream of Wheat Frosted Flakes Grapenuts Life muesli, natural Nutri-grain oatmeal, old fashioned Puffed Wheat Raisin Bran Rice Chex Shredded Wheat Special K Total Fruit apple apricots banana cantaloupe cherries dates grapefruit grapes kiwi mango orange papaya peach pear pineapple plums prunes raisins watermelon 38 57 56 65 22 51 45 74 74 83 83 66 55 67 66 54 66 48 67 73 89 67 54 76 Snacks chocolate bar corn chips croissant doughnut graham crackers jelly beans Life Savers oatmeal cookie Peanut Crunch bar, Usana pizza, cheese & tom popcorn, light micro potato chips pound cake Power bars pretzels saltine crackers shortbread cookies Snickers bar strawberry jam vanilla wafers Wheat Thins Crackers graham rice cakes rye 74 80 68 72 67 49 72 67 76 74 80 70 57 26 60 55 56 54 58 83 74 64 41 51 77 67 Pasta cheese tortellini fettucini linguini macaroni spaghetti, 5 min boiled spaghetti, 15 min boiled 50 32 50 46 33 44 Beans baked

0 55 = Low 56-69 = Medium 70+ = high

44 30 33 31 34 29 52 30 32 38 39 27 16

black beans, boiled butter, boiled cannellini beans garbanzo, boiled kidney, boiled kidney, canned lentils, green, brown lima, boiled

spaghetti, protein enriched 28 vermicelli Soups/Vegetables beets, canned black bean soup carrots, fresh, boil corn, sweet French fries green pea, soup green pea, frozen lima beans, frozen parsnips peas, fresh, boil potato, new, boiled potato, red, baked potato, sweet potato, white, boiled potato, white, mashed split pea soup w/ham tomato soup yam Milk Products 64 64 49 56 75 66 47 32 97 48 59 93 52 63 70 66 38 54 35

navy beans pinto, boiled red lentils, boiled soy, boiled Breads bagel, plain baguette, French croissant dark rye hamburger bun muffins apple, cinnamon blueberry oat & raisin pita pizza, cheese pumpernickel sourdough rye

72 95 67 76 61

44 59 54 57 60 49 54 64 70 68

103 soda 25 46 52 55 43 58 42 58 66 39 15 64 72 Wheat Thins Cereal Grains barley basmati white rice bulgur couscous cornmeal millet Sugars fructose honey maltose table sugar

25 58 48 65 68 71

chocolate milk custard ice cream, van ice milk, van skim milk soy milk tofu frozen dessert

35 43 60 50 32 31

white wheat Drinks apple juice colas Gatorade

40 65 78 48 46 46 23

115 grapefruit juice 30 36 14 orange juice pineapple juice Usana Nutrimeal Shake

22 62

whole milk yogurt, fruit

105 yogurt, plain 64

Adapted from original source: http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php 4/27/07

For tips and information on how to maximize your use of this chart, please contact Sally Galloway, Holistic Health Counselor. sally@centerforhealthandharmony.com (703) 912-2901 www.centerforhealthandharmony.com