Glycemic Index

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Glycemic Index pge 1
Nutrition Chart

The glycemic index is not a list of good and bad foods. Think of it as an indication of which foods raise blood sugar levels in your body.

Low glycemic foods are preferred but it is OK to eat medium glycemic foods if you combine them with foods from the low end of the scale. Eat high glycemic foods sparingly if at all.

The following Glycemic Index chart will give you an idea of which foods you should avoid. I have broken the chart into two parts. Click on the link at the bottom of the page to see the other half.

Low Glycemic		Medium Glycemic		High Glycemic
Bakery Products
Sponge Cake Apple muffin	46 44	Angel food cake Flan Pound cake Croissant Crumpet Bran muffin Blueberry muffin Carrot muffin Oatmeal muffin mix Pastry Pizza, cheese	67 65 54 67 69 60 59 62 69 59 60	Doughnut, cake-type Waffles	76 76
Breads
Barley kernel bread Oat bran bread Pumpernickel Mixed grain bread Fruit loaf (wheat bread with dried fruit	34 47 41 45 47	Barley flour bread Hamburger bun Oat kernel bread Rye kernel bread Rye flour bread Wheat bread Pita bread semolina bread Bulgur bread	66 61 65 50 65 69 57 64 52	Bagel, white Bread stuffing Kaiser rolls Melba toast White bread French Baguette	72 74 73 70 70 95
In general, course, European-style grains or cracked or sprouted whole wheat breads are low glycemic. 100 percent stone ground whole wheat breads are medium. Avoid most commercial breads, both white and wheat, as well as white English muffins and white bagels.
Cereal Grains
Barley Bulgur Parboiled rice Rye Wheat	25 48 47 34 41	Buckwheat Maize Taco shells White rice Brown rice Wheat, quick-cooking	54 55 68 56 55 54	Millet Instant rice Tapioca boiled with milk	71 91 81
Again, whole grains are best. Avoid instant and "quick" grains.
Breakfast Cereals
All-Bran Rice Bran	42 19	Bran Chex Cream of Wheat Grape-Nuts Life Muesli Nutri-grain Oat Bran Porridge Shredded Wheat Special K Rice Krispies	58 66 67 66 56 66 55 61 69 54 82	Cheerios Coco Puffs Corn Chex Corn Flakes Cream of Wheat Crispix Golden Grahams Grape-Nut Flakes Puffed Wheat Rice Chex Total	74 77 83 84 74 87 71 80 74 89 76
In general, course whole grain cereals and compact noodle like high bran cereals (e.g. All-Bran, Fiber one) are low glycemic. For oatmeal porridges, course grain is low glycemic; medium/fine grain ("5 minute" variety) is medium; instant or "quick" oats are high glycemic. Avoid flaked and puffed cereals.
Cookies
		Arrowroot Oatmeal Shortbread	66 55 64	Graham Wafers Vanilla Wafers	74 77
Crackers
		Breton Wheat crackers High-fiber rye crispbread Stoned Wheat Thins	67 65 67	Puffed Crispbread Rice cakes Water crackers	81 82 72
Whole grain crackers fall into the medium category. Puffed crackers and most commercial white-flour crackers are high on the glycemic index.

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Glycemic Index pge 1Nutrition Chart

Glycemic Index pge 1
Nutrition Chart