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Glycemic Index Chart
Skip explaination and go to the GI table
Carbohydrates and Glycemic Index
Not all carbohydrate foods are equal; in fact they behave quite differently in your body. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. High glycemic index foods produce faster raise in blood glucose level with the consequent insulin spike. High levels of insulin in your blood mean more glucose stored as body fat and this is definitely not what we are looking for when trying to lose weight.
Low Glycemic Index is not equal to Weight loss
Choosing low glycemic index carbs - the ones that produce only small increase in your blood sugar and insulin levels - is an important for sustainable, natural weight loss. However, always keep in mind that low glycemic index doesn’t necessarily mean good food choice for your weight loss program. For example, chocolate has GI 49 which is rated low; however eating chocolate is definitely not a good idea while trying to lose weight. Low GI is just one of the requirements for a food to be considered healthy and weight loss assisting. You should consider more aspects such as nutrient-density, total calories, fat content and if it is highly-processed food or whole one. Visit our lsit of recommended foods for weight loss.
On other hand, if a food has a high glycemic index you can be sure it is not suitable for your weight loss program.
GI Chart
| High Glycemic Index: higher than 69 |
| Medium Glycemic Index: between 55 and 70 |
| Low Glycemic Index: lower than 56 |
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Cereals
| Rice Bubbles | 90 |
| Rice Krispies | 82 |
| Post Flakes | 80 |
| Cocopops | 77 |
| Cornflakes | 77 |
| Weetabix | 77 |
| Puffed Wheat | 74 |
| Cheerios | 74 |
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| Shredded Wheat | 69 |
| Cream of Wheat | 66 |
| Nutri-grain | 66 |
| Mini Wheats | 57 |
| Mursell | 56 |
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| Oatbran | 55 |
| Kelloggs' Honey Smacks | 55 |
| Muesli, natural | 54 |
| Special K | 54 |
| All Bran | 51 |
| Porridge, non instant | 49 |
| Oatmeal, old fash | 48 |
| Kelloggs' All Bran Fruit 'n Oats | 39 |
| Rice Bran | 19 |
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Breads
| French baguette | 95 |
| Wheat bread, gluten free | 90 |
| Wheat bread, Wonderwhite | 78 |
| Bread stuffing | 74 |
| Whole-wheat snack bread | 74 |
| Bagel, plain | 72 |
| Wheat bread, white | 71 |
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| Wheat bread, wholemeal flour | 69 |
| Wheat bread, high fiber | 68 |
| Barley flour bread | 67 |
| Oat kernel bread | 65 |
| Rye flour bread | 64 |
| Hamburger bun | 61 |
| Pita bread, white | 57 |
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| Linseed rye bread | 55 |
| Bulger bread | 53 |
| Pumpernickel | 50 |
| Mixed grain bread | 48 |
| Oat bran bread | 48 |
| Rye Kernel bread | 46 |
| Holsom's | 45 |
| Barley kernel bread | 39 |
| PerforMAX | 38 |
| Bürgen Mixed Grain | 34 |
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Pasta
| Brown rice pasta | 92 |
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| Gnocchi | 67 |
| Macaroni and Cheese | 64 |
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| Spaghetti, durum | 55 |
| Tortellini, cheese | 50 |
| Instant noodles | 47 |
| Linguine | 46 |
| Macaroni | 45 |
| Capellini | 45 |
| Spirali, durum | 43 |
| Spaghetti, white | 41 |
| Spaghetti, boiled | 36 |
| Ravioli, durum, meat filled | 39 |
| Star pastina | 38 |
| Spaghetti, wholemeal | 37 |
| Vermicelli | 35 |
| Fettuccine | 32 |
| Spaghetti, protein enriched | 27
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Potatoe and Root vegetables
| Parsnips | 97 |
| Potato, baked | 85 |
| Potato, instant | 83 |
| French fries | 75 |
| Potato, boiled, mashed | 73 |
| Swede (rutabaga) | 72 |
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| Potato, steamed | 65 |
| Beet Root | 64 |
| Potato, new | 57 |
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| Sweet potato | 54 |
| Yam | 51 |
| Carrot juice | 45 |
| Carrots, cooked | 39 |
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Fruit
| Watermelon | 72 |
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| Pineapple | 66 |
| Rockmelon (muskmelon, cantaloupe) | 65 |
| Raisins | 64 |
| Apricots, canned, syrup | 64 |
| Pawpaw | 58 |
| Apricots, fresh | 57 |
| Sultanas | 56 |
| Mango | 56 |
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| Fruit cocktail | 55 |
| Banana | 54 |
| Kiwifruit | 53 |
| Orange juice | 52 |
| Grapefruit juice | 48 |
| Peach, canned | 47 |
| Pineapple juice | 46 |
| Grapes | 46 |
| Pear, canned | 44 |
| Orange | 44 |
| Peach, fresh | 42 |
| Apple juice | 41 |
| Strawberries, fresh | 40 |
| Plum | 39 |
| Apple | 38 |
| Pear, fresh | 38 |
| Apricots, dried | 31 |
| Grapefruit | 25 |
| Cherries | 22 |
| Avocado | 0 |
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Vegetables
| Pumpkin | 75 |
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| green peas | 48 |
| carrots,cooked | 49 |
| green beans | 15 |
| peppers | 15 |
| spinach | 15 |
| tomatoes | 15 |
| artichoke | 15 |
| asparagus | 15 |
| broccoli | 10 |
| cauliflower | 10 |
| celery | 15 |
| cabbage | 10 |
| cucumber | 15 |
| lettuce | 15 |
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Snacks
| Rice cakes | 82 |
| Pretzels | 81 |
| Jelly beans | 80 |
| doughnut | 76 |
| Corn chips | 74 |
| Life Savers | 70 |
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| Mars Skittles | 69 |
| wheat crackers | 67 |
| Mars Bar | 64 |
| Muesli Bars | 61 |
| Mars Kudos Whole Grain Bars | 61 |
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| Popcorn | 55 |
| oatmeal cookies | 55 |
| popcorn | 55 |
| Potato crisps | 54 |
| Dates (barhi) | 50 |
| Chocolate | 49 |
| Jams and marmalades | 49 |
| Mars Chocolate (Dove) | 44 |
| Mars Twix Cookie Bars (caramel) | 43 |
| Mars Snickers Bar | 40 |
| Dates (khalas) | 36 |
| Mars M&Ms (peanut) | 32 |
| Dates (bo ma'an) | 31 |
| Peanuts | 15 |
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Cakes/Biscuits
| Rice cakes | 82 |
| Wafer biscuits | 77 |
| Waffles | 76 |
| Doughnut | 76 |
| Waffles | 76 |
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| Crumpet | 69 |
| Croissant | 67 |
| Ryvita | 67 |
| Croissant | 67 |
| Cake, angel food | 67 |
| Cake, flan | 65 |
| Shortbread | 64 |
| Muffin (unsweetened) | 62 |
| Muffins | 62 |
| Pizza, cheese | 60 |
| Danish pastry | 59 |
| Pastry | 59 |
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| Cake, banana (no sugar) | 55 |
| Cake, pound | 54 |
| Cake, banana, made with sugar | 47 |
| Cake, sponge | 46 |
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Legumes
| Broad beans | 79 |
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| Baked Beans | 48 |
| Chickpean,tinned | 42 |
| Haricot Beans | 38 |
| Chick peas | 33 |
| Butter beans | 31 |
| Lentils | 29 |
| Kidney Beans | 27 |
| Soy Beans | 18 |
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Dairy
| Ice cream | 62 |
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| Ice cream (low fat) | 50 |
| Milk, semi-skimmed | 34 |
| Fruit yogurt, low fat | 32 |
| Milk-Skim | 31 |
| Milk -Fat-free | 33 |
| Milk, full fat | 27 |
| Yogurt-low fat | 15 |
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Sugars
| Maltose | 105 |
| Glucose tablets | 102 |
| Glucose | 96 |
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| Sucrose | 64 |
| High fructose corn syrup | 62 |
| Honey | 58 |
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| Lactose | 46 |
| Fructose | 22 |
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Beverages
| Soft drinks,fanta | 68 |
| Colas | 65 |
| Orange juice | 57 |
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| Grapefruit juice | 48 |
| Pineapple juice | 46 |
| Apple Juice,unsweetened | 41 |
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