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 |
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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