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Glycemic Food Values

May 19th, 2007 by Fitness Guardian


Remember… The higher the number, the faster the food converts to sugar in the blood. Choose low glycemic foods for fat loss.


BAKED GOODS
Cake, sponge 46
Cake, pound 54
Pastry 59
Pizza, cheese 60
Muffins 62
Cake, flan 65
Cake, angel fd. 67
Croissant 67
Donut 76
Waffles 76

BEVERAGES
Soy milk 30
Soft drinks 68

BREADS
Barley kernel bread 39
Rye Kernel bread 46
Fruit loaf 47
Ploughman’s Loaf 47
Oat bran bread 48
Mixed grain bread 48
Pumpernickel 50
Linseed rye bread 55
Pita bread, white 57
Hamburger bun 61
Rye flour bread 64
Semolina bread 64
Oat kernel bread 65
Barley flour bread 67
Wheat bread, high fiber 68
Melba toast 70
Wheat bread, white 71
Bagel, white 72
Kaiser rolls 73
Whole-wheat snack bread 74
Bread stuffing 74
French baguette 95

BREAKFAST CEREALS
Rice Bran 19
All-bran 42
Oatmeal 49
Bran Buds 53
Special K 54
Oat Bran 55
Honey Smacks 55
Muesli 56
Mini-Wheats 57
Bran Chex 58
Just Right 59
Life 66
Nutri-grain 66
Grapenuts 67
Shredded Wheat 69
Cream of Wheat 70
Wheat Biscuit 70
Golden Grahams 71
Puffed Wheat 74
Cheerios 74
Corn Bran 75
Breakfast bar 76
Total 76
Post Flakes 80
Rice Krispies 82
Corn Chex 83
Cornflakes 83
Crispix 87
Rice Chex 89


Remember… The higher the number, the faster the food converts to sugar in the blood. Choose low glycemic foods for fat loss.

CEREAL GRAINS
Barley, pearled 25
Rye 34
Wheat kernels 41
Rice, instant, 46
Rice, parboiled 48
Barley, cracked 50
Buckwheat 55
Sweet corn 55
Rice, specialty 55
Rice, brown 55
Rice, wild, 57
Rice, white 58
Couscous 65
Barley, rolled 66
Taco shells 68
Cornmeal 69
Millet 71
COOKIES
Oatmeal cookies 55
Shortbread 64
Arrowroot 67
Graham Wafers 74
Vanilla Wafers 77
CRACKERS
Stoned Wheat Thins 67
Water Crackers 71
Rice Cakes 77
Puffed Crispbread 81

DAIRY FOODS
Yogurt, low fat, artifically sweet 14
Milk, chocolate, artifically sweet 24
Milk, full fat 27
Milk, skim 32
Yogurt, low fat, fruit sugar sweet 33
Milk, chocolate, sugar sweetened 34
Yogurt, unspecified 36
Ice cream, low fat 50
Ice cream 87 61

FRUIT AND FRUIT PRODUCTS
Cherries 22
Grapefruit 25
Apricots, dried 31
Pear, fresh 37
Apple 38
Plum 39
Apple juice 41
Peach, fresh 42
Orange 44
Pear, canned 44
Grapes 46
Pineapple juice 46
Peach, canned 47
Grapefruit juice48
Orange juice 52
Kiwifruit 53
Banana 54
Fruit cocktail 55
Mango 56
Sultanas 56
Apricots, fresh 57
Apricots, canned, syrup 64
Raisins 64
Pineapple 66
Watermelon 72

LEGUMES
Soy beans, canned 14
Soy beans 18
Lentils, red 25
Beans, dried, not specified 28
Lentils, not specified 29
Kidney beans 29
Lentils, green 29
Butter beans 31
Split peas, yellow, boiled 32
Lima beans, baby, frozen 32
Chick peas (garbanzo beans) 33
Kidney beans, autoclaved 34
Haricot/navy beans 38
Pinto beans 39
Chick peas, curry, canned 41
Black-eyed beans 41
Chick peas, canned 42
Pinto beans, canned 45
Romano beans 46
Baked beans, canned 48
Kidney beans, canned 52
Lentils, green, canned 52
Beans, dried, P. vulgaris 70
Broad beans (fava beans, fool, foul) 79

PASTA
Spaghetti, protein enriched 27
Fettuccine 32
Vermicelli 35
Spaghetti, wholemeal 37
Star pastina 38
Ravioli, durum, meat filled 39
Spaghetti, boiled 5 min 36
Spaghetti, white 41
Spirali, durum 43
Capellini 45
Macaroni 45
Linguine 46
Instant noodles 47
Tortellini, cheese 50
Spaghetti, durum 55
Macaroni and Cheese 64
Rice pasta, brown 92

VEGETABLES
Peas, dried 22
Peas, green 48
Sweet corn 55
Pumpkin 75


Remember… The higher the number, the faster the food converts to sugar in the blood. Choose Low glycemic foods for fat loss.

ROOT VEGETABLES
Yam 51
Sweet potato 54
Potato, white, not specified, boiled 56
Potato, canned 61
Potato, Prince Edward Island, boiled 63
Beets 64
Potato, steamed 65
Potato mashed 70
Carrots, cooked 39
Carrot juice 45
Rutabaga 72
Potato, boiled, mashed 73
French fries 75
Potato, microwaved 82
Potato, instant 83
Potato, baked 85
Parsnips 97
SNACK FOOD AND CONFECTIONARY
Peanuts 15
Mars M&Ms (peanut) 32
Mars Snickers Bar 40
Mars Twix Cookie Bars (caramel) 43
Mars Chocolate (Dove) 44
Jams and marmalades 49
Chocolate 49
Potato crisps 54
Popcorn 55
Muesli Bars 61
Mars Kudos Whole Grain Bars (choc chip)61
Mars Bar 64
Mars Skittles 69
Life Savers 70
Corn chips 74
Jelly beans 80
Pretzels 81
Dates 103

SOUPS
Tomato Soup 38
Lentil soup, canned 44
Split pea soup 60
Black bean soup 64
Green pea soup, canned 66

SUGARS
Fructose 22
Lactose 46
Honey 58
High fructose corn syrup 62
Sucrose 64
Glucose 96
Glucose tablets 102
Maltodextrin 105
Maltose 105

MISCELLANEOUS
Sausages 28
Fish fingers 38
Power Bar (Powerfoods) 57

References:
Foster-Powell, Kaye, and Janette Brand Miller. “International tables of glycemic index.” The American Journal of Clinical Nutrition, Vol. 62 (supplement), 1995, pp. 871S-893S.

Wolever, Thomas M.S. et al. “The Glycemic Index: Methodology and Clinical Implications.” The American Journal of Clinical Nutrition, Vol. 54, 1991, pp. 846- 854.

Montignac, Michel. Eat Yourself Slim. Baltimore: Erika House Book Publishers, May 1999.

Jenkins, David J.A., et al. “Glycemic Index of Foods: a Physiological Basis for Carbohydrate Exchange.” The American Journal of Clinical Nutrition, Vol. 34, March 1981, pp. 362-366.

*Note: This Glycemic Index uses Glucose as the test standard.

** To determine a food’s GI rating, measured portions of the test food containing a standard unit of carbohydrate are fed to healthy people after an overnight fast. Blood samples are taken at various intervals over two hours.

The blood samples are used to build a blood sugar response curve reflecting the total rise in blood sugar levels for each test food.

The GI rating (%) of the test food is calculated by dividing the results for the test food by the standards of the reference food (usually white bread or glucose) and multiplying by 100.


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