High Low GI Food List

Please note that the Glycemic Index list of foods, is NOT A LIST OF GOOD AND BAD FOODS! It just tells you how fast a food will release its glucose into the blood stream. Some high GI foods are very healthy (carrots) and some low GI foods are unhealthy (M & Ms). Use your common sense to decide. Remember that eating in excess of any food will contribute to excess fat accumulation. Glycemic load is also important as some foods with a high GI high a low GL (Glycemic Load) carrots are one of these. For an extensive list of foods by glycemic index and glycemic load visit www.mendosa.com

High-glycemic foods: 60-100% Spike Blood Sugar Insulin: AVOID these foods except post training or when carbing up
BREADS Dark rye White wheat Wholewheat Commeal BAKED GOODS Rice cakes Waffle Doughnut Kaiser roll Bagel Croissant Angel food cake CEREALS Puffed rice Rice Chex Crispix Corn Chex Cornflakes Rice Crispies Team Graham Crackers Corn chips Potato chips Wheat crackers Shortbread Grapenut flakes Total Corn Bran Cheerios Puffed wheat Shredded wheat Grapenuts Life Cream of wheat Instant Oatmeal Nutrigrain Swiss Museli PASTAS Brown rice pasta Gnocchi GRAINS Rice, instant Rice, white Millet Cornmeal Couscous Raisins FRUITS Dates Watermelon Cantaloupe 80 76 75 74 74 69 67 66 66 66 66 60 92 68 92 92 75 68 65 64 99 72 65 Pineapple Apricots, canned VEGETABLES Instant potato Baked potato Mashed potato Pumpkin Carrots Beets LEGUMES None BEVERAGES Canned juice nectars Sodas SNACKS Dates Mini rice cakes SUGARS Glucose Honey Sucrose SWEETS Jelly beans Skittles Lifesavers 65 64 84 83 75 75 74 64

76 72 69 68 94 76 76 73 72 67 67 90 89 87 83 83 82 82 74 73 62 67 64

72 72 99 90 100 68 65 80 70 70

Low-glycemic Foods: Below 60% Help maintain blood sugar & insulin stability: Eat these Foods in moderation. Foods like ice cream and M & Ms will still make you fat! Its just they release their energy slowly.
BREADS Pita Wholewheat pita Whole rye Pumpernickel BAKED GOODS Danish Bran muffin Banana cake Sponge cake CEREALS Bran Chex Special K Oatmeal, slow cooked, old-fashioned All Bran Rice Bran PASTAS Linguine, durum Macaroni Spaghetti Vermicelli GRAINS Brown rice Buckwheat Bulgur Whole rye Barley FRUITS Papaya 57 55 52 49 59 59 50 48 58 54 52 44 20 50 46 41 35 Banana Mango Kiwi Grapes Orange Peach Apple Pear Strawberry Plum Grapefruit Cherries VEGETABLES Sweet Potato Yams Green peas Tomatoes Squash Cucumber Broccoli, cauliflower, cabbage, lettuce Peppers, onions, radishes LEGUMES Baked beans Pinto beans Brown beans Navy beans Butter beans Split peas Chickpeas 58 55 52 46 43 42 36 36 32 24 23 22 Green beans Lentils Kidney beans soy beans BEVERAGES Orange juice Pineapple juice Grapefruit juice Skim milk Milk Agave juice Tea Coffee Water SNACKS Figs Popcorn Oatmeals cookies Digestive cookies Peanuts Soybeans SWEETS Ice cream Chocolate Peanut M & M's SUGARS Lactose Fructose 30 30 27 18 57 46 40 32 28 15 0 0 0 59 55 55 54 18 18 59 50 35 46 23

54 51 48 38 29 24 very low very low 48 42 39 38 32 32 32

57 54 48 34 23 58 58