Glycemic Index Food Chart

Glycemic indexed foods.

All foods and most drinks have an effect on the body’s glucose level.

The glycemic index is used for dietary management for obesity and blood sugar disorders.

Low glycemic index foods assist in maintaining proper blood sugar levels.  High glycemic foods spike our blood sugar levels and disrupt our organs and their functioning.  Choose proper carbohydrates for your blood and body.  We want foods that break down into sugars slowly so as not to create or exacerbate obesity and blood sugar disorders.

To properly manage the effects of carbohydrates on insulin levels, choose foods with a glycemic index of 55 or lower.  Every so often, you can enjoy a carbohydrate with a glycemic index of 56 -70.  However, do your best to avoid higher glycemic indexed foods most of the time, especially if you have any blood sugar problems.

 

Low GI (55 or less)                            Medium GI (56-70)                               High GI (70 or more)

Yams                                                   Basmati rice                                             White bread

Grapefruit                                            Pita bread                                                 Banana

Lentils                                                 Corn                                                         Rice cakes

Pasta                                                    Whole wheat                                            Bran flakes

Barley                                                 Brown rice                                               Sugar

Apples                                                 Couscous                                                 Honey

Oatmeal                                               Ryvita (rye crisp)                                     White rice

Bran                                                    Popcorn                                                    Baked white potato

Whole grains                                       Carrots

Sweet potato                                       Steamed white potato

Vegetables

Yogurt

Beans

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