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Glycemic Index Chart

15 Jun 2007 03:31:56 PM

GLYCEMIC INDEX CHART – ranks how fast glucose is released from food
High Glycemic Index Carbohydrates			Low Glycemic Index Foods
	Best limited or avoided:			Much better, health promoting:
	X Maltose (beer)	110		X Special K, Vita-wheat,		55
	Glucose	100		Brown rice, Buckwheat pancakes		55
	Jasmine rice	100		Oatmeal porridge, Ryvita,		55
	French fries, Baked potatoes	95		Canned peas, Sushi		55
	Rice flour	95		Bananas, Mangoes, Pineapple		55
	Modified starch	95		X Fettuchine, Baked Beans		50
	Mashed potatoes	90		Spaghetti (al dente)		45
	Potato chips / crisps	90		Fresh peas		45
	Regular Honey – raw unpasturized honey is better	85		Soba noodles		40
	X Hamburger rolls, white buns	85		X Whole wheat, sugar-free cereal		40
	Cooked carrots (has good virtues too)	85		X Whole grain pasta		40
	Rice Bubbles, Coco Pops	85		Kidney beans		40
	Instant rice	85		Fresh unsweetened fruit juice		40
	Rice cakes, Corn flakes, popcorn	80		Pumpernickel bread		40
	X Froot Loops	85		100% Rye bread		40
	Cooked broad beans	80		X 100% integral heavy wholemeal bread		40
	Maize and Corn porridge	75		Figs, dried apricots		35
	Watermelon (has good virtues too)	72		Genuine Indian corn, raw		35
	X Chapatti	70		Wild rice		35
	X White bread & baguette	70		Quinoa, Nutella spread		35
	X Refined sweetened breakfast cereals	70		Raw carrots		30
	X Chocolate bars	70		Dairy products – milk, cheese		30
	Boiled peeled potatoes	70		Dried beans		30
	Cola, soda	70		Brown or yellow lentils		30
	X Cookies, Buiscuits, Noodles, Ravioli	70		Chickpeas, hummus		30
	Corn chips	70		Fruit; oranges higher - kiwi, berry fruit lower		30 +/-
	White rice	70		Green beans		30
	Sugar (white sugar, brown sugar)	70		Soy vermicelli		30
	Raisins, grapes	65		Sugar-free marmalade (fructose)		22
	Boiled unpeeled potatoes	65		Green lentils – most legumes/split peas		22
	Red Beets - cooked, X Cous cous	65		Cashews & other nuts		22
	Sweetened preserves, canned fruit	65		Dark chocolate (>70% cacao)		22
	Honeydews and cantaloupe, dates	65		Fructose – fruit sugar		20
	Muesli bar, Sweet potatoes, Taro	60		Soy, peanuts		15
	Maple Syrup, Honey, Potato Crisps	55		Fresh apricots		15
	Well-cooked Spaghetti, Sweet corn	55		Green vegetables, tomatoes, eggplant,
	X Whole wheat or bran bread	70-50			zucchini, garlic, onion, broccoli etc	15
	X Shredded wheat cereal, Wheatabix	60		Proteins ; egg, chicken, fish, meats		< 10