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Free Glycemic Index Chart


Get the free glycemic index chart of various foods below. The secret to a healthy diet is to pick foods that have a low glycemic index and to eat more of these types. We also included some frequently asked questions at the end of the chart below.

Those people who are at risk of developing type 2 diabetes and even type 1 diabetics (who need to use insulin) can benefit greatly from knowing the glycemic index of the foods they eat.

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Free Glycemic Index Chart

Low Glycemic Index

(55 or Less)
Eat most often
Medium Glycemic Index

(56 to 69)
Eat more often
High Glycemic Index

(70 or More)
East less often
All foods are compared to
Glucose or White Bread
Whole wheat, 100% stone ground

Apple juice
Apples
Apricots
Baked beans
Banana
Barley
Bean sprouts
Bread, oat bran, sourdough and chapatti

Bread, oat bran, sourdough and pumpernickel

Broccoli
Carrots
Cereals (All-Bran and Oat Bran)

Cherries
Chickpeas
Chocolate, dark
Grapefruit
Grapes
Kidney beans
Kiwi fruit
Lentils
Maple Syrup
Milk
Oranges
Pasta, firm
Peaches
Pears
Peppers
Plums
Rice, wild, converted and long grain

Soy beverages
Soybeans
Split peas
Sushi
Sweet potatoes
Taro
Yam
Yogurt. plain
Bread, whole wheat, rye and pita

Beer
Beets
Black bean soup
Arrowroot biscuit
Buckwheat
Cantaloupe
Cereal (Shredded Wheat and Raisin Bran)

Corn, sweet
Cornmeal
Couscous
Cranberry juice cocktail
Croissant, white
Digestive biscuits
Figs
Flan cake
Green pea soup
Hamburger bun, white
Honey
Jam, strawberry
Mango
Muesli
Pancakes
Papaya
Pasta, white
Pineapple
Pita bread
Popcorn
Porridge
Potatoes, mashed or boiled

Raisins
Rice. Brown
Rye bread
Split pea/green pea soup

Sugar (sucrose)
Taco shells
Water crackers
Wheat Thins
Broad beans
Cereal (Bran flakes, Cheerios, Corn Flakes and Rice Krispies)

Doughnut
English muffin
French baguette
French fries
French Fries
Fruit Roll-ups
Bagel (white)
Graham wafers
Instant mashed potatoes
Jellybeans
Kaiser roll
Life Savers
Melba toast
Pancake syrup
Parsnips
Pasta, corn or rice
Popcorn
Pop-Tarts
Potato, baked
Pretzels
Pretzels
Rice bread
Rice cakes, white
Rice crackers
Rice, instant and short grain

Rutabagas
Scone
Soda crackers
Sports drinks
Tapioca
Watermelon

What is Glycemic Index?

Glycemic index is a system of ranking different types of carbohydrates, an energy source, based on how fast they are broken down by our body. The faster they break down, the more quickly they will increase the blood sugar level.

Glucose (refined starches) and white bread are very quickly broken down by our body and converted into carbohydrate for our body to use. Other foods such as vegetables cause the blood sugar levels to rise much slower allowing our body to deal with the sugars properly.

Why should you eat foods with a low glycemic index?

Eating more foods with a low Glycemic Index can be helpful in:
  • Controlling your blood sugar levels
  • Controlling your appetite
  • Controlling your cholesterol levels
  • Lower your risk of getting type 2 diabetes
  • Lower your risk of developing heart disease

Free Glycemic Index diet recommendations

Focus on eating foods that have a low glycemic index such as vegetables, fruits and low-fat milk products. These carbohydrates typically have a low glycemic index.

However, just because you are eating more foods with a lower glycemic index, it does not mean that you can eat all you want! Selecting foods with a low glycemic index is only one part of maintaining a healthy diet.

You must also consider:
  • Limiting the amounts of sugar and sweets you eat
  • Having a regular eating schedule
  • Eating less foods with fats
  • Having enough fibre in your diet
  • Reducing salt, caffeine and alcohol intake
Take advantage of this free glycemic index chart and start your path to a healthier diet!
 

Related Articles to Free Glycemic Index Chart

Type 2 Diabetes - What is it and what natural remedies can you use?

High Cholesterol - It can clog your blood vessels



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References + Canadian Diabetes Association Printed Materials
Created: February 17, 2010


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