Glycemic Index pge 2
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| Low Glycemic | Medium Glycemic | High Glycemic | |||
| Fruit and Fruit Products | |||||
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Apple Apple juice Apricots, dried Cherries Grapefruit Grapefruit juice Grapes Orange Peach Pear Plum |
36 41 31 22 25 48 43 43 28 36 24 |
Apricots, canned Banana Fruit Cocktail, canned Kiwi fruit Mango Orange juice Papaya |
64 53 55 52 55 57 58 |
Watermelon Pineapple Raisins
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72 66 64 |
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Most fruit and natural fruit juices are low glycemic. However, fruit juices sweetened with sugar fall into the high category. |
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| Legumes | |||||
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Baked beans Beans, dried Black-eyed beans Butter beans Chickpeas Kidney beans Navy beans Lentils Lima Beans Pinto beans Split peas |
48 29 42 31 33 27 38 29 32 39 32 |
Broad beans | 79 | ||
| Pasta | |||||
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Capelini Fettuccini, egg-enriched Linguine Macaroni Ravioli, meat-filled White spaghetti Whole-meal Vermicelli |
45 32 46 45 39 41 37 35 |
Macaroni and cheese Tortellini (cheese) |
64 50 |
Rice pasta, brown | 92 |
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Almost all pasta is low glycemic. Watch what is added to the pasta, like cheese and sauce. |
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| Snack Foods and Confectionary | |||||
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Chocolate Peanuts |
49 14 |
Mars Bar Muesli Bars Popcorn Potato chips |
68 61 55 54 |
Jelly beans Life Savers Corn chips |
80 70 73 |
| Soups | |||||
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Lentil, canned Tomato |
44 38 |
Black Bean Green pea, canned Split pea |
64 66 60 |
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Low-fat soups such as Health Valley or Campbell's Healthy Request soups are low glycemic. Most commercial soups contain substantial fat, starch and salt, putting them in the medium category. Instant soups such as "Cup-of-Soup" usually contain corn syrup and are high glycemic. |
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| Sugars | |||||
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Fructose Lactose |
23 46 |
Sucrose | 65 |
Honey Glucose |
73 97 |
| Vegetables | |||||
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Peas, dried Green peas |
22 48 |
Sweet corn Beet root New potato White potato Sweet potato Yam |
55 64 62 56 54 51 |
Pumpkin Carrots Parsnips Instant potatoes Baked potato French fries |
75 71 97 83 85 75 |
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Almost all vegetables are low glycemic, but there are a few exceptions, like squash and carrots. The way a food is prepared contributes to its glycemic index rating. For example, a baked potato is high glycemic, while a boiled potato falls into the medium category of the nutrition chart. |
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| Meat | |||||
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On the low side: shellfish, "white" fish (cod, flounder, trout, tuna in water); venison; chicken and turkey (white meat). In the middle: higher fat fish (salmon, herring); lean cuts of beef, pork and veal. High glycemic: most cuts of beef, pork and lamb; hot dogs, luncheon meat. |
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Glycemic Index - Nutrition Chart |
