Kessinger Health and Wellness

Glycemic Index Chart

Food List
Bakery Products Pound cake Danish pastry Muffin (unsweetened) Cake , tart Cake, angel Croissant Waffles Doughnut Beverages Soya milk Apple juice Carrot juice Pineapple juice Grapefruit juice Orange juice Biscuits Digestives Shortbread Water biscuits Ryvita Wafer biscuits Rice cakes Breads Multi grain bread Whole grain Pita bread, white Pizza, cheese Hamburger bun Rye-flour bread Whole meal bread White bread White rolls Baguette

Rating
Low Medium Medium Medium Medium Medium High High

Food Glycemic Index

54 59 62 65 67 67 76 76

Low Low Low Low Low Low

30 41 45 46 48 52

Medium Medium Medium Medium High High

58 64 65 67 77 77

Low Low Medium Medium Medium Medium Medium High High High

48 50 57 60 61 64 69 71 73 95

Jack Kessinger, DC, DABCI Jay Kessinger, DC DABCI 411 Hwy 72 E. Rolla, MO 65401 573-341-8292

Food List
Breakfast Cereals All-Bran Porridge, non instant Oat bran Muesli Mini Wheats (wholemeal) Shredded Wheat Golden Grahams Puffed wheat Weetabix Rice Krispies Cornflakes Cereal Grains Pearl barley Rye Wheat kernels Rice, instant Rice, parboiled Barley, cracked Rice, brown Rice, wild Rice, white Barley, flakes Taco Shell Millet Dairy Foods Yogurt Low- fat (sweetened) Milk, chocolate Milk, whole Milk, Fat-free Milk ,skimmed Milk, semi-skimmed Ice-cream (Low- fat) Ice-cream Fruits Cherries Grapefruit Apricots (dried) Apples Pears Plums Peaches Oranges Grapes

Rating
Low Low Medium Medium Medium Medium High High High High High

Food Glycemic Index

42 49 55 56 57 69 71 74 77 82 83

Low Low Low Low Low Low Medium Medium Medium Medium Medium High

25 34 41 46 48 50 55 57 58 66 68 71

Low Low Low Low Low Low Low Medium

14 24 27 32 32 34 50 61

Low Low Low Low Low Low Low Low Low

22 25 31 38 38 39 42 44 46

Jack Kessinger, DC, DABCI Jay Kessinger, DC DABCI 411 Hwy 72 E. Rolla, MO 65401 573-341-8292

Food List
Fruits continued Kiwi fruit Bananas Fruit cocktail Mangoes Apricots Apricots (tinned in syrup) Raisins Pineapple Watermelon Pasta Spaghetti, protein enriched Fettuccine Vermicelli Spaghetti, whole wheat Ravioli, meat filled Spaghetti, white Macaroni Spaghetti, durum wheat Macaroni cheese Rice pasta, brown Root Crop Carrots, cooked Yam Sweet potato Potato, boiled Potato, new Potato, tinned Beetroot Potato, steamed Potato, mashed Chips Potato, micro waved Potato, instant Potato, baked Parsnips Snack Food and Sweets Peanuts M&Ms (peanut) Snickers bar Chocolate bar; 30g Jams and marmalades Crisps Popcorn

Rating
Low Low Medium Medium Medium Medium Medium Medium High

Food Glycemic Index

53 54 55 56 57 64 64 66 72

Low Low Low Low Low Low Low Medium Medium High

27 32 35 37 39 41 45 55 64 92

Low Low Low Medium Medium Medium Medium Medium Medium High High High High High

39 51 54 56 57 61 64 65 70 75 82 83 85 97

Low Low Low Low Low Low Medium

15 32 40 49 49 54 55

Jack Kessinger, DC, DABCI Jay Kessinger, DC DABCI 411 Hwy 72 E. Rolla, MO 65401 573-341-8292

Food List
Snack Food and Sweets continued Mars bar Table sugar (sucrose) Corn chips Jelly beans Pretzels Dates Soups Tomato soup, tinned Lentil soup, tinned Black bean soup, tinned Green pea soup, tinned Vegetable and Beans Artichoke Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Green beans Lettuce, all varieties Lowfat yogurt, artificially sweetened Peppers, all varieties Snow peas Spinach Young summer squash Tomatoes Zucchini Soya beans, boiled Peas, dried Kidney beans, boiled Lentils green, boiled Chickpeas Haricot beans, boiled Black-eyed beans Chickpeas, tinned Baked beans, tinned Kidney beans, tinned Lentils green, tinned Broad beans

Rating
Medium Medium High High High High

Food Glycemic Index

64 65 74 80 81 103

Low Low Medium Medium Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low Low High

38 44 64 66 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 16 22 29 29 33 38 41 42 48 52 52 79

Jack Kessinger, DC, DABCI Jay Kessinger, DC DABCI 411 Hwy 72 E. Rolla, MO 65401 573-341-8292