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Glycemic Index Diet | The High-Medium-Low GI Index Foods You Eat

Glycemic Index List Of Foods | Low Glycemic Index diet food | What’s Glycemic Load

by Trisha on August 23, 2009

Here you will find the Glycemic Index List of foods, Low Glycemic Index diet food choices to help you while following a healthy weight loss diet plan, plus get informed about “What’s Glycemic Load”.

The Glycemic Index (GI) show us that not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. This is something that is of benefit to the guys following the Diet For Men.
The same goes for the ladies that are following the Diet’s For Women.

Low Glycemic Index Carbohydrates

Following and using the low glycemic diet describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs, the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable healthy weight loss.

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes.

Carbs affect blood glucose levels. This is especially true if you are overweight and sedentary. When following a Low Glycemic Index and switching to eating mainly low glycemic carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.


The body has an obligatory requirement for glucose, approaching 200g/d, determined largely by the metabolic demands of the brain. Those of you with diabetes know the effects of hyper- and hypoglycemia on our brains.

We know that blood glucose levels below 40 mg/dL can cause coma, seizure or even death. We also know that blood glucose levels above 180 mg/dL are associated with long term complications of diabetes. Hyperglycemia stimulates insulin secretion, promoting uptake of glucose from muscle and adipose tissue. Hypoglycemia elicits secretion of glucagons, epinephrine, cortisol, and growth hormone, counter-regulatory hormones that antagonize insulin action and restore normoglycemia.

The rate of carbohydrate absorption after a meal, as quantified by the glycemic index, has significant effects on postprandial hormonal and metabolic responses.
High-glycemic index meals produce an initial period of high blood glucose and insulin levels, followed in many people by reactive hypoglycemia, counter-regulatory hormone secretion, and elevated free fatty acid concentrations.
These can cause excessive food intake, beat cell dysfunction, dislipidemia, and endothelial dysfunction.
Thus, eating high glycemic meals over the long term can raise the risk for obesity, type 2 diabetes and heart disease.

Glycemic Index

(GI-70) high – (GI-56-69) medium – (GI-55 or less) low


Cheerios = 74

Cream of wheat = 70

Kellogg’s All Bran = 51

Kellogg’s Bran Buds = 42

Kellogg’s Cornflakes = 81

Kellogg’s Rice Krispies = 82

Kellogg’s Special K = 69

Oatmeal = 91

Shredded Wheat = 67

Quaker Puffed Wheat = 67

Red river cereal = 49


Arrowroot = 65

Bread = 60
Buckwheat = 54

Bulgur = 48

Basmati Rice = 58

Brown Rice = 55

Couscous = 65

Diet bread = 58

English muffin 77

Flat bread= 50

(plain)Hamburger buns 61

(low cal)Long grain White Rice 54

Pasta = 44

Pasta sauce = 54

Rice crackers = 91

Short grain White Rice = 72

Uncle Ben’s Converted = 44

Taco Shells = 68

tortilla (6′ round) = 73

Wasa bread = 61

Wheatgerm = 48


Apple = 38

Apple sauce = 42
Apricots = 57

Banana = 55

Blueberries = 51

Cantaloupe = 65

Cherries = 22

Clementines 70

Cranberries = 52

Dates = 103

(dried)Figs = 61

Grapefruit 25

Grapes = 46

Honey dew melon = 76

Kiwi = 52

Mango = 55

Mandarins = 67

Nectarine = 57

Orange = 44

Papaya = 58

Peach = 42

Pear = 38

Pineapple = 66

Plantain = 40

Plum = 39

Pomegranate = 60

Prunes = 61

Raisins = 64

Raspberries = 55

Rhubarb = 15

Strawberries = 40

Tangerine = 70

Watermelon = 103


Alfalfa sprouts = 15

Artichokes = 15

Asparagus = 15

Bean sprouts = 39

Beets = 69

Broccoli = 10

Brussel sprouts = 15

Cabbage = 10

Cauliflower = 30

Carrots = 66

Celery = 14

Corn = 55

Cucumber = 15

Eggplant = 16

Green Peas = 48

Kale = 50

Kohlrabi = 20

Leeks = 17

Lettuce = 10

Mixed veggies = 32

Mushrooms = 10

Onions = 10

Parsnips = 97

Potato = 62

Peppers = 42

Pumpkin = 75

Radishes = 15

Sauerkraut = 43

Shallots = 17

Spinach = 15

Sweet Potato = 51

Tomato = 16

Turnips = 15

Water chestnuts = 40

Water cress = 15

Zucchini = 16

Squash = 50


Milk (whole) = 22

Milk (skimmed) = 32

Milk (chocolate flavored) = 34

Ice cream (low-fat) 50
Yogurt (low-fat) = 33

Beans & Lentils

Black beans = 30
Cannellini Beans = 31

Garbanzo Beans = (Chickpeas) = 33

Lentils = 30

Kidney beans = 29

Lima Beans = 32

Navy Beans = 38

Pinto Beans 39

Red Kidney Beans = 27

Soy beans = 31

Beans(green and yellow) = 26


Graham Crackers = 74

Kavli Crispbread = 71

Melba Toast = 70

Pita = 57

Rice Cakes = 82

Rice Crackers = 91

Ryvita Crispbread = 69

Soda Crackers = 74

Stoned Wheat Thins = 67

Vanilla WafersWater crackers = 78

Fructose = 23

Glucose = 100

Honey = 58

Lactose 46

Maltose = 105

Sucrose = 65

Liquor = 85

Light beer = 75

Wine = 45

(sugar free) Jam = 51

(low fat)Sour Cream 28

(fat free)Salad dressing = 21

(fat free)Salsa = 65

(fat free)Broth = 15

(chicken or beef,low-sodium,condensed)

Soy nuts = 60

Glycemic Load

From Wikipedia, the free encyclopedia

The glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size.

The GI was created in 1981 and is as measure of how quickly a food containing 25 or 50 grams of carbohydrate raises glycemia. Because some foods typically have a low carbohydrate content, Harvard researchers created the GL, that takes into account the amount of carbohydrates in a given serving of a food, and so provides a more useful measure.

The usefulness of glycemic load is based on the idea that a high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, white rice has a somewhat high GI, so eating 50g of white rice at one sitting would give a particular glucose curve in the blood, while 25g would give the same curve but half the height.

Since the peak height is probably the most important parameter for diabetes control, multiplying the amount of carbohydrates in a food serving by the glycemic index gives an idea of how much effect an actual portion of food has on blood sugar level.

Some have questioned the value of using glycemic load as a basis for weight loss programs. However, glycemic load is generally a useful concept in programs targeting health maintenance. Studies have shown that sustained spikes in blood sugar and insulin levels may lead to increased diabetes risk.

The Shanghai Women’s Health Study concluded that women whose diets had the highest glycemic index were 21 percent more likely to develop type 2 diabetes than women whose diets had the lowest glycemic index. Similar findings were reported in the Black Women’s Health Study.

A diet program that manages the glycemic load aims to avoid sustained blood sugar spikes, and can help avoid onset of type 2 diabetes. For diabetics, glycemic load is a highly recommended tool for managing blood sugar.

Glycemic load for a single serving of a food can be calculated as the quantity (in grams) of its carbohydrate content, multiplied by its GI, and divided by 100. For example, a 100g slice serving of watermelon with a GI of 72 and a carbohydrate content of 5g (it contains a lot of water) makes the calculation 50.72=3.6, so the GL is 3.6. A food with a GI of 100 and a carbohydrate content of 10g has a GL of 10 (10*1=10), while a food with 100g carbohydrate and a GI of just 10 also has a GL of 10 (100*0.1=10).

Now we know…using the low glycemic chart is a fantastic way to keep your body in tume with a healthy eating lifestyle. Low glycemic diets

  • Help people lose and control weight
  • Increase the body’s sensitivity to insulin
  • Low glycemic carbs improve diabetes control
  • Reduce the risk of heart disease
  • Reduce blood cholesterol levels
  • Reduce hunger and keep you fuller for longer
  • Prolong physical endurance
  • Enhance weight reduction
  • Print of a copy of The Glycemic Index and keep it close by, along with your portion control guide.

    In your fibre scoreboard choose breads with wholegrains, stone-ground flour, sour dough, reduce the amount of potatoes you eat. Enjoy all other types of fruit and vegetables. Use Basmati or Doongara rice. Enjoy pasta, noodles, quinoa. Eat plenty of salad vegetables with a vinaigrette dressing.

    Choosing low glycemic index diet choices for low glycemic carbs can make a big difference following a healthy diet plan.

    The Glycemic Index will come in handy throughout your day to day routine. After you reach your weight loss goal, and you find that your weight is starting to vary too much, go back to incorporating low (GI) choices into your meal plan.

    Glycemic Index Food List-Weight Loss Diet Tips 4 Life!

  • { 1 comment… read it below or add one }

    anthony December 11, 2010 at 2:42 pm

    i find that i eat low gi foods but still have over salivation problems im told that im lactose intolerant but this cant be the case because i eat a lot of dairy and drink fresh milk everyday smoking seems to cause it more than anything and sometimes it causes vomiting and trapped wind i have also been told that i have gastro oesophageal reflux disorder and that i have eppiglottis erosion due to coca cola and other fizzy drinks in my teens but i cant help thinking im missing something and if i could get rid of the over salivation it would cure my problem does anyone else have a similar problem smoking is a real problem and i have cut down by half with the help of champix tablets but the salivation continues my pillow is wet only moderately every morning

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