GLYCEMIC LIST OF FOODS

These are lists of foods and their assigned glycemic numbers. What you should do is to eliminate all foods that have a number of 70 or higher.

Next look at all the foods rated from 55 to 70 and try to see what you can and are willing to give up from that group.

The foods that are rated from 0 to 55 are considered low-glycemic and what you should be eating in place of what you have just eliminated from your diet.

In addition, you want slow digestion. Don't completely eliminate fats, they slow the digestion, but make sure that you are consuming the good fats, and not the transfats. Apples eaten with a meal will also slow digestion, and lemon juice and vinegar, about 3 tablespoons full can lower your blood sugar with a meal as much as 30 %.

FRUITS

Cherries	22
Grapefruit	25
Prunes	29
Apricots, dried	30
Apple	38
Peach, canned in juice	38
Pear, fresh	38
Plum	39
Strawberries	40
Orange, Navel	42
Peach, fresh	42
Pear, canned	43
Grapes	46
Papaya	56
Banana	52
Kiwi	58
Fruit Cocktail	55
Mango	51
Apricots, fresh	57
Figs, dried	61
Apricots, canned	64
Raisins	56
Cantaloupe	65
Pineapple, fresh	66
Watermelon	72
Dates	103

CEREAL/BREAKFAST

Pancakes	67
Waffles	76
All Bran with Fiber	38
Bran Buds	47
Oatmeal	49
Muesli	43
Oat Bran	55
Bran Chex	58
Raisin Bran	61
Cream of Wheat	66
Quick (One Minute) Oats	66
Puffed Wheat	67
Special K	69
Bran Flakes	74
Cheerios	74
Cream of Wheat Instant	74
Shredded Wheat	75
Grapenuts	71
Rice Krispies	82
Corn Chex	83
Corn Flakes	92

VEGETABLES

Broccoli	10
Cabbage	10
Lettuce	10
Mushrooms	10
Onions	10
Red Peppers	10
Carrots	49
Green peas	48
Corn, fresh	60
Beets	64
Pumpkin	75
Parsnips	97

CRACKERS

Ryvita Crispbread	69
Stoned Wheat Thins	67
Melba Toast	70
Kavli Crispbread	71
Soda Crackers	74
Graham Crackers	74
Water crackers	78
Rice Cakes	82
Rice Crackers	91

SWEETENERS

FIFTY 50 Low Calorie Fruit Spread	6
Fructose	19
FIFTY 50 Maple Flavored Syrup	19
Marmalade	48
Honey	55
Jams	65
Sucrose	68
Pancake Syrup	76

PASTA

Spaghetti, whole wheat	37
Star Pastina	38
Fettuccini (egg)	32
Spaghetti, white	38
Spiral Pasta	43
Capellini	45
Linguine	46
Macaroni	47
Rice vermicelli	58

RICE

Converted, White	38
Brown	55
Long grain, White	44
Wild rice	87
Basmati	58
Aborio	69
Short grain, White	72
Instant, White	87
Glutinous (Sticky)	98
Barley, pearled	25
Buckwheat	54
Couscous	65
Cornmeal	68

DAIRY

Yogurt, artificially sweetened	14
Skim milk	32
Yogurt, sweetened	33
Whole milk	31
Ice cream, low fat	43
Ice cream, premium	38

SNACKS

Hummus	6
Peanuts	15
Walnuts	15
Cashews	22
FIFTY 50 Milk Chocolate Bar	30
M & M Peanut Candies	33
Milk Chocolate	43
Kudos Bar	62
Corn Chips	63
Popcorn	72
Jelly Beans	78
Pretzels	83
Potato Chips	57

JUICE

Tomato	38
Apple	40
Pineapple	46
Grapefuit	48
Orange	53
Cranberry Juice Cocktail	68

BREAD

Pumpernickel	41
Sourdough	53
Stone Ground whole wheat	53
Pita, whole wheat	57
Whole Meal Rye	58
Hamburger bun	61
Whole wheat (100%)	77
Croissant	67
Taco Shell	68
Bagel	72
White	70
Kaiser roll	73
Bread stuffing	74
French Baguette	95

POTATO

Yam	37
Sweet	44
New	57
Canned	65
White skinned mashed	70
French Fries	75
Instant Mashed	86
Red Skinned, boiled	88
Baked	85

CAKE

Sponge Cake	46
Pound Cake	54
Blueberry Muffin	59
Pastry Pie Crust	59
Bran Muffin	60
Carrot Muffin	62
Angel Food Cake	67
Doughnut	76
Scones	92

COOKIE

Chocolate Chip	44
FIFTY 50 Coconut	45
Butter	47
Vanilla Crème Filled Wafers	50
Oatmeal	55
Fudge	57
Shortbread	64

SOUP

Tomato	38
Minestrone	39
Lentil	44
Black Bean	64
Pea	66

DINNERS

Fish Stick Fingers	38
Meat Ravioli	39
Cheese Tortellini	50
Pizza	60
Macaroni and Cheese (packaged)	64

BEANS/PEAS

Chana Dal	8
Chickpeas, dried	28
Kidney Beans, dried	28
Lentils	29
Lima Beans (frozen)	32
Yellow Split Peas	32
Chickpeas, canned	42
Blackeyed Peas, canned	42
Baked Beans	48
Kidney Beans, canned	52

lists are from Fifty50