For a healthy low carb or low glycemic lifestyle.
The lower the glycemic index of a food, the less it will cause insulin surges (and weight gain). Here is our list of commonly eaten foods, compiled from several glycemic indexes. On this index, glucose is the benchmark of 100.
To control your carbs, choose foods at 50 - 60 or below whenever possible. If you are new to a low carbohydrate diet or a low glycemic diet, stay below 30 for the first two weeks, then add carbohydrates that are higher on the index gradually, until your weight loss stops. That way, you will be able to see which carbohydrates are safe for you! We are all different and react differently to various foods.
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The Glycemic Index |
|
| Vegetables | |
| russett potatoes | 98 |
| white potatoes | 70-90 |
| parsnips | 95 |
| carrots | 85 |
| instant potatoes | 80 |
| corn/cornflakes | 70-85 |
| French fries,small | 75 |
| rutabaga | 71 |
| beets | 70 |
| red-skin potatoes | 58 |
| green peas | 51 |
| sweet potatoes | 50 |
| tomatoes | 38 |
| tomato soup | 38 |
| chickpeas | 36 |
| lima beans | 36 |
| black beans | 30 |
| kidney beans | 29 |
| lentils | 29 |
| soybeans | 15 |
| green vegetables | 0-15 |
Rice & Grains |
|
| puffed rice | 95 |
| white bread | 95 |
| rice pasta, 1 cup | 92 |
| instant rice, 1 cup | 87 |
| rice cakes (2) | 82 |
| millet | 75 |
| kaiser roll | 73 |
| corn tortilla | 72 |
| white rice | 70 |
| whole wheat bread | 70 |
| arborio risotto | 69 |
| corn meal (1/3 cup) | 68 |
| taco shells (2) | 68 |
| refined pasta | 65 |
| couscous (1/3 cup) | 61 |
| bran muffin | 60 |
| brown rice | 55 |
| popcorn(2 cups) | 55 |
| whole rice | 50 |
| tortellini,cheese | 50 |
| whole grain bread | 40-50 |
| bulgur(1/3 cup, cooked) | 48 |
| wheat grains | 45 |
| whole grain pasta | 45 |
| whole grain rye | 42 |
| pumpernickel (1 slice) | 41 |
Fruit |
|
| dates(5) | 103 |
| raisins | 65 |
| figs, dried (3) | 61 |
| banana | 60 |
| mango (1 small) | 55 |
| kiwi (1) | 52 |
| grapes | 50 |
| pears | 45 |
| orange | 40 |
| apple | 40 |
| dried apricots | 35 |
| figs | 35 |
| strawberries | 32 |
| peaches | 30 |
| prunes (6) | 29 |
| grapefruit | 26 |
| plums | 25 |
| cherries | 23 |
| fresh apricots | 20 |
| prickly pear | 7 |
Breakfast Cereal |
|
| puffed rice | 95 |
| Rice Chex | 89 |
| Cheerios | 74 |
| Grape Nuts | 71 |
| Shredded wheat | 70 |
| Swiss Museli | 67 |
| Just Right | 60 |
| Bran Buds | 58 |
| All Bran | 55 |
| Special K (1 cup) | 54 |
| Oatmeal(not instant) | 40 |
Crackers & Snacks |
|
| pretzels | 83 |
| water crackers(5) | 78 |
| saltines (3) | 74 |
| corn chips | 71 |
| popcorn (2 cups) | 55 |
| potato chips | 51 |
| peanuts | 10 |
Sweet Treats |
|
| tofu frozen dessert | 115 |
| vanilla wafers (6) | 77 |
| lifesavers (5,peppermint) | 70 |
| tapioca | 70 |
| Mars bar | 68 |
| Angel food cake (1 slice) | 67 |
| shortbread (2 cookies) | 64 |
| pound cake (1 slice) | 54 |
| strawberry jam (1 tbsp.) | 51 |
| sponge cake (1 slice) | 45 |
| marmalade (1 tbsp) | 48 |
| Twix cookie bar (59 g.) | 44 |
| ice cream, 2 scoops | 36-61 |
| dark chocolate (70% cocoa) | 22 |
Sweeteners |
|
| maltose | 105 |
| glucose | 100 |
| honey | 90 |
| sucrose (table sugar) | 75 |
| fructose | 20 |
| agave nectar (1 tbsp) | 11 |
Juice & Drinks |
|
| gatorade (1 cup) | 78 |
| cranberry juice cocktail | 52 |
| pineapple juice | 48 |
| grapefruit juice | 48 |
| orange juice | 46 |
| apple juice | 40 |
| tomato juice | 37 |
Dairy |
|
| sweetened condensed milk(1/2 cup) | 61 |
| yogurt | 35 |
| skim milk (1 cup) | 32 |
| whole milk (1 cup) | 27 |
| ice cream | 37 –61 |