Thursday

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

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