Diabetes: The Glycemic Index Food List: low carbohydrate foods list, high carbohydrate foods list

What is the glycemic index See Also The Diabetes Foundation

The Glycemic Index was developed by Dr. David Jenkins, a Professor of nutrition at The University of Toronto, Canada. It is an easy and simple ranking of foods based on the immediate effect of foods on blood glucose levels.

How the glycemic index works

The glycemic index measures how much your blood sugar levels increases over a period of two to three hours after a meal of low carbohydrate foods or high carbohydrate foods.

Generally speaking, low carbohydrate foods that are rich in fat and protein like fish, chicken, beef, pork and meat in general, will not affect your blood glucose levels very much. Most green vegetables and high fiber foods are also in this category.

Therefore your body's insulin requirements will be low and you will be able to keep your blood sugar levels low, which will also keep your weight low.

But high carbohydrate foods, such as, rice, pasta, bread, bagels, donuts, potatoes and even carrots have a very high rating on the Glycemic Index. These types of foods will push your glucose levels through the roof if you are not careful.

Your body's requirement for more insulin will increase and put you on an endless roller coaster ride of constant hunger, thirst and tiredness. This will cause you to eat more, store more fat, keep the blood sugar levels high and yes you will put on more weight if you don't burn it up with exercise.

The glycemic index therefore can be used not only to control your blood sugar levels, but it can also be used to control you weight over a long period of time and increase your quality of health and life span.

The Glycemic Index Food List (By Food Categories)
Generally speaking foods that are more than 70 are classified as high carbohydrate foods while foods that are less than 55 are classedied as low carbohydratre foods. while 55-70 is classified as intermediate. The numbers are based on percentage scale of 1-100%. In other words if a food has a rating of 50... in two to three hours your blood sugar level will rise by 50%.
Cereals	%Rise	Snacks	%Rise	Pasta	%Rise	Beans	%Rise
All Bran	51	chocolate bar	49	cheese tortellini	50	baked	44
Bran Buds + psyll	45	corn chips	72	fettucini	32	black beans, boiled	30
Bran Flakes	74	croissant	67	linguini	50	butter, boiled	33
Cheerios	74	doughnut	76	macaroni	46	cannellini beans	31
Corn Chex	83	graham crakers	74	spagh, 5 min boiled	33	garbanzo, boiled	34
Cornflakes	83	jelly beans	80	spagh, 15 min boiled	44	kidney, boiled	29
Cream of Wheat	66	Life Savers	70	spagh, prot enrich	28	kidney, canned	52
Frosted Flakes	55	oatmeal cookie	57	vermicelli	35	lentils, green, brown	30
Grapenuts	67	pizza, cheese & tom	60	Soups/Vegetables		lima, boiled	32
Life	66	Pizza Hut, supreme	33	beets, canned	64	navy beans	38
muesli, natural	54	popcorn, light micro	55	black bean soup	64	pinto, boiled	39
Nutri-grain	66	potato chips	56	carrots, fresh, boil	49	red lentils, boiled	27
oatmeal, old fach	48	pound cake	54	corn, sweet	56	soy, boiled	16
Puffed Wheat	67	Power bars	58	green pea, soup	66	Breads
Raisin Bran	73	pretzels	83	green pea, frozen	47	bagel, plain	72
Rice Chex	89	saltine crakers	74	lima beans, frozen	32	baquette, Frnch	95
Shredded Wheat	67	shortbread cookies	64	parsnips	97	croissant	67
Special K	54	Snikers bar	41	peas, fresh, boil	48	dark rey	76
Total	76	strawberry jam	51	split pea soup w/ham	66	hamburger bun	61
Fruit		vanilla wafers	77	tomato soup	38	muffins
apple	38	Wheat Thins	67	Drinks		apple, cin	44
apricots	57	Crackers		apple juice	40	blueberry	59
banana	56	graham	74	colas	65	oat & raisin	54
cantalope	65	rice cakes	80	Gatorade	78	pita	57
cherries	22	rye	68	grapefruit juice	48	pizza, cheese	60
dates	103	soda	72	orange juice	46	pumpernickel	49
grapefruit	25	Wheat Thins	67	pineapple juice	46	sourdough	54
grapes	46	Cereal Grains		Milk Products		rye	64
kiwi	52	barley	25	chocolate milk	35	white	70
mango	55	basmati white rice	58	custard	43	wheat	68
orange	43	bulgar	48	ice cream, van	60	Root Crops
papaya	58	couscous	65	ice milk, van	50	french fries	75
peach	42	cornmeal	68	skim milk	32	pot, new, boiled	59
pear	58	millet	71	soy milk	31	pot, red, baked	93
pineapple	66	Sugars		tofu frozen dessert	115	pot, sweet	52
plums	39	fructose	22	whole milk	30	pot, white, boiled	63
prunes	15	honey	62	yogurt, fruit	36	pot, white, mash	70
raisins	64	maltose	105	yogurt, plain	14	yam	54
watermelon	72	table sugar	64

Diabetes: The Glycemic Index Food List

How to loose weight and control diabetes with the glycemic index

What is the glycemic index See Also The Diabetes Foundation

The Glycemic Index Food List (Best/Worst foods)

The Glycemic Index Food List (By Food Categories)