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 Weight Control 
Infocenter

Holistic-online.com

Popular Diet Plans

Glycemic Index (GI)

The Glycemic Index is a system that ranks foods by how they affect the levels of blood sugar. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels spike fast.

Research has shown that low-GI foods appear to:

  • stave off heart disease
  • prevent type 2 diabetes
  • avoid serious side effects of diabetes
  • curb your appetite so it helps you lose weight

Low-Glycemic Index Foods
GI Less Than 55

Food GI
Artichoke <15
Asparagus <15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
Old-fashioned oatmeal 49
Cheese tortellini 50
Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
Special K 54
Sweet potato 54

Low Glycemic Index Foods to Avoid
The following foods are high in empty calories. Use sparingly

Food GI
M&M's Chocolate Candies, Peanut 32
Mars Snickers Bar 40
Chocolate bar, 1.5 oz 49
Low-fat ice cream 50
Potato chips 54
Pound cake 54

See Also:

Intermediate-Glycemic Index Foods (GI 55-70)

High-Glycemic Index Foods (GI over 70)

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