Weight Loss Tools and Charts: Glycemic Index Chart

Glycemic Index Chart

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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

Cereals

Rice Bubbles 90

Rice Krispies 82

Post Flakes 80

Cocopops 77

Cornflakes 77

Weetabix 77

Puffed Wheat 74

Cheerios 74

Shredded Wheat 69

Cream of Wheat 66

Nutri-grain 66

Mini Wheats 57

Mursell 56

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

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

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

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

Pasta

Brown rice pasta 92

Gnocchi 67

Macaroni and Cheese 64

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

Potatoe and Root vegetables

Parsnips 97

Potato, baked 85

Potato, instant 83

French fries 75

Potato, boiled, mashed 73

Swede (rutabaga) 72

Potato, steamed 65

Beet Root 64

Potato, new 57

Sweet potato 54

Yam 51

Carrot juice 45

Carrots, cooked 39

Fruit

Watermelon	72

Pineapple	66
Rockmelon (muskmelon, cantaloupe)	65
Raisins	64
Apricots, canned, syrup	64
Pawpaw	58
Apricots, fresh	57
Sultanas	56
Mango	56

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

Vegetables

Pumpkin 75

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

Snacks

Rice cakes	82
Pretzels	81
Jelly beans	80
doughnut	76
Corn chips	74
Life Savers	70

Mars Skittles	69
wheat crackers	67
Mars Bar	64
Muesli Bars	61
Mars Kudos Whole Grain Bars	61

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

Cakes/Biscuits

Rice cakes 82

Wafer biscuits 77

Waffles 76

Doughnut 76

Waffles 76

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

Cake, banana (no sugar) 55

Cake, pound 54

Cake, banana, made with sugar 47

Cake, sponge 46

Legumes

Broad beans 79

Baked Beans 48

Chickpean,tinned 42

Haricot Beans 38

Chick peas 33

Butter beans 31

Lentils 29

Kidney Beans 27

Soy Beans 18

Dairy

Ice cream 62

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

Sugars

Maltose 105

Glucose tablets 102

Glucose 96

Sucrose 64

High fructose corn syrup 62

Honey 58

Lactose 46

Fructose 22

Beverages

Soft drinks,fanta 68

Colas 65

Orange juice 57

Grapefruit juice 48

Pineapple juice 46

Apple Juice,unsweetened 41

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