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Low glycemic index foods


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  1. #1
    Rudhraa's Avatar
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    Low glycemic index foods

    Glycemic index diet is a general term for weight-loss diets that are based on your blood sugar level. A glycemic index diet uses the glycemic index to guide your eating plan. The glycemic index was originally developed to help improve blood sugar control in diabetes. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.

    Foods ranked by the glycemic index are given scores:
    • High: 70 and up. Examples include instant white rice, brown rice, plain white bread, white skinless baked potato, boiled red potatoes with skin and watermelon.
    • Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream.
    • Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans and lentils.




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    Re: Low glycemic index foods

    Food Type GI Food Type GI
    Yogurt low-fat (sweetened) 14 Pears 38
    Peanuts 15 Tomato soup, tinned 38
    Artichoke 15 Haricot beans, boiled 38
    Asparagus 15 Plums 39
    Broccoli 15 Ravioli, meat filled 39
    Cauliflower 15 Carrots, cooked 39
    Celery 15 *Snickers bar 40
    Cucumber 15 Apple juice 41
    Eggplant 15 Wheat kernels 41
    Green beans 15 Spaghetti, white 41
    Lettuce, all varieties 15 Black-eyed beans 41
    Low-fat yogurt, artificially sweetened 15 All-Bran 42
    Peppers, all varieties 15 Peaches 42
    Snow peas 15 Chickpeas, tinned 42
    Spinach 15 Oranges 44
    Young summer squash 15 Lentil soup, tinned 44
    Tomatoes 15 Carrot juice 45
    Zucchini 15 Macaroni 45
    Soya beans, boiled 16 Pineapple juice 46
    Cherries 22 Rice, instant 46
    Peas, dried 22 Grapes 46
    Milk, chocolate 24 Grapefruit juice 48
    Pearl barley 25 Multi grain bread 48
    Grapefruit 25 Rice, parboiled 48
    Milk, whole 27 Baked beans, tinned 48
    Spaghetti, protein enriched 27 Porridge, non-instant 49
    Kidney beans, boiled 29 *Chocolate bar; 30g 49
    Lentils green, boiled 29 Jams and marmalades 49
    Soya milk 30 Whole grain 50
    Apricots (dried) 31 Barley, cracked 50
    Milk, Fat-free 32 *Ice-cream (low- fat) 50
    Milk ,skimmed 32 Yam 51
    Fettuccine 32 Orange juice 52
    *M&Ms (peanut) 32 Kidney beans, tinned 52
    Chickpeas 33 Lentils green, tinned 52
    Rye 34 Kiwi fruit 53
    Milk, semi-skimmed 34 *Pound cake 54
    Vermicelli 35 Bananas 54
    Spaghetti, whole wheat 37 Sweet potato 54
    Apples 38 *Crisps 54
    Notes: *high in empty calories **low-calorie and nutritious foods

    Last edited by Rudhraa; 5th May 2012 at 03:28 PM.
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    Re: Low glycemic index foods

    Medium Glycemic index foods

    Food Type GI Food Type GI
    Oat bran 55 Rye-flour bread 64
    Rice, brown 55 Apricots (tinned in syrup) 64
    Fruit cocktail 55 Raisins 64
    Spaghetti, durum wheat 55 Macaroni cheese 64
    Popcorn 55 Beetroot 64
    Muesli 56 Mars bar 64
    Mangoes 56 Black bean soup, tinned 64
    Potato, boiled 56 Cake , tart 65
    Pita bread, white 57 Water biscuits 65
    Mini Wheats (wholemeal) 57 Potato, steamed 65
    Rice, wild 57 *Table sugar (sucrose) 65
    Apricots 57 Barley, flakes 66
    Potato, new 57 Pineapple 66
    Digestives 58 Green pea soup, tinned 66
    Rice, white 58 Cake, angel 67
    Danish pastry 59 Croissant 67
    Pizza, cheese 60 Ryvita 67
    Hamburger bun 61 Taco Shell 68
    *Ice-cream 61 Whole meal bread 69
    Potato, tinned 61 Shredded Wheat 69
    Muffin (unsweetened) 62 Potato, mashed 70
    Shortbread 64


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  4. #4
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    Rudhraa is offline Moderator & Blogger Commander's of Penmai
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    Re: Low glycemic index foods

    High Glycemic Index foods

    Food Type GI Food Type GI
    White bread 71 Broad beans 79
    Golden Grahams 71 Jelly beans 80
    Millet 71 Pretzels 81
    **Watermelon 72 Rice Krispies 82
    White rolls 73 Potato, micro waved 82
    Puffed wheat 74 Cornflakes 83
    Corn chips 74 Potato, instant 83
    Chips 75 **Potato, baked 85
    Waffles 76 Rice pasta, brown 92
    Doughnut 76 Baguette 95
    Wafer biscuits 77 Parsnips 97
    **Rice cakes 77 Dates 103
    Weetabix 77
    Notes: *high in empty calories * *low-calorie and nutritious foods

    Universal Rule Never Change!
    What you send out, comes back.
    What you sow, you reap.
    What you give, you get.



    Bagavad Gita Discussion Group| Must Read Motivational Books!


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