GI Food List

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GL Food List

Glycemic Index is a measure of how quickly a food is broken down and raises your blood sugar-Replace Foods in the High and Intermediate levels with foods in the Low Level- Only eat 1 food per meal that is not in the low GI level and try to never eat foods in the High GI level- Some low GI foods are still high calorie and should still be limited while on a low calorie diet-

Only foods with carbs have a GI value—meats, eggs, fish, etc do not have GI values. The important thing to remember about meats is to avoid saturated fat. Try to eat fish (not other seafood), chicken and turkey breasts, and other lean meats with your meals. Contrary to other diet myths bacon, fried meats, hot dogs, regular ground beef, fatty roasts, and other non-lean meats should not be a regular part of your healthy eating lifestyle.

Low GI Foods

Intermediate GI Foods

High GI Foods

<40
Artichoke
Asparagus
Cauliflower
Broccoli
Celery
Cucumber
Eggplant
Green Beans
Lettuce
L/F yogurt
Peanuts
Peppers
Snow Peas
Spinach
Squash
Zucchini
Tomatoes
Cherries
Peas
Plum
Grapefruit
Peach
Apricots
Soy Milk
Lima Beans
Skim Milk
Fettuccini
Apple/ Pears
Wheat Spaghetti
Tomato Soup
Carrots

41-55
Apple Juice
Spaghetti
All-Bran
Custard
Grapes
Orange
Canned Lentil Soup
Canned Pinto Beans
Macaroni (no chz)
Pineapple Juice
Banana Bread
Long-grain Rice
Parboiled Rice
Canned Baked Beans
Grapefruit Juice
Green Peas
Oat Bran Bread
Old-Fashioned Oatmeal
Cheese Tortellini
Canned Kidney Beans
Kiwifruit
Orange Juice
Banana
Special K
Sweet Potato
Brown Rice
Canned Fruit Cocktail
Linguine
Oatmeal Cookies
Popcorn
Sweet Corn
Choc Cake -
B. Crocker

56-69
Honey
White Rice
Concentrate OJ
Pita Bread
Canned Peaches
Shredded Mini Wheat
Bran Chex
Blueberry Muffin
Bran Muffin
Cheese Pizza
Hamburger Bun
Kudos Whole Grain Bar
Beets
Canned Apricots
Can Black Bean Soup
Macaroni and Cheese
Raisins
Couscous
Sweetened Oatmeal
Rye Crisp bread
Can Green Pea Soup
Pineapple
Angel Food Cake
Grape-Nuts
Stoned Wheat Thins
American Rye Bread
Taco Shells
Whole Wheat Bread
Coca-Cola
Cranberry Juice Cocktail
Uncle Ben’s Rice
Mango

70-85
Life Savers
Froot Loops
Pop Tarts
White Bread
Golden Grahams
Bagel
corn Chips
Kaiser Roll
Mashed Potatoes
Cheerios
Bread Stuffing Mix
Total
Instant Cream of Wheat
Graham Crackers
Puffed Wheat
Pumpkin
Doughnuts
French Fries
Frozen Waffles
Vanilla Wafers
Grape-Nuts Flakes
Jelly Beans
Pretzels
Rice Krispies
Corn Chex
Pancakes
Gatorade
Watermelon
Soda Crackers

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