The glycemic index is how fast food primarily sugar goes from the stomach into the blood stream. We want to eat foods that have a low glycemic index because high glycemic index foods stress the pancreas, endocrine and immune systems. To enhance the lowering of the glycemic index we can eat foods together. If we do eat a food that is high on the index we should eat something lower and they will balance out. Also foods combined with quality protein or fat also lower the glycemic index. I say quality because of the ill effects of poor quality, an example wood be fried foods, or foods high in saturated fats. Some examples of good ones are avocado and fish.
Food |
Serving Size |
GI |
CHO(g) |
Fat(g) |
|
Graham wafers |
4 biscuits |
74 |
22 |
3 |
|
Bagel |
1 |
72 |
35 |
1 |
|
French Baguette |
30g |
95 |
15 |
1 |
|
Kasier roll |
1 |
73 |
25 |
1 |
|
White bread |
1 slice |
80 |
17 |
1 |
|
Bran Flakes |
¾ cup |
74 |
17 |
1 |
|
Cheerios |
30g |
74 |
20 |
2 |
|
Corn Flakes |
1 cup |
84 |
26 |
0 |
|
Grape nuts |
½ cup |
71 |
47 |
1 |
|
Rice Krispies |
1 cup |
82 |
27 |
0 |
|
Total cereal |
30 g |
76 |
22 |
0 |
|
Cupcakes w/icing &cream filling |
1 |
73 |
26 |
3 |
|
Scone |
1 |
92 |
90 |
2 |
|
Rice, instant, cooked |
1 cup |
87 |
38 |
0 |
|
Rice, long grained, steamed |
1 cup |
109 |
39 |
0 |
|
Brown rice, boiled |
1 cup |
76 |
57 |
2 |
|
Premium soda crackers |
3 biscuits |
74 |
17 |
4 |
|
Rice Cakes |
2 |
82 |
21 |
1 |
|
Water Crackers |
5 biscuits |
78 |
18 |
2 |
|
Jelly Beans |
5 |
80 |
9 |
0 |
|
French Fries |
120 g |
75 |
49 |
26 |
|
Pretzels |
50 g |
83 |
22 |
1 |
|
Potatoes, baked |
1 |
93 |
15 |
0 |
|
Watermelon |
1 cup |
72 |
8 |
0 |
|
Pineapple, fresh |
2 slices |
66 |
10 |
0 |
|
Gatorade |
1 cup |
78 |
15 |
0 |
|
Lucozade |
300 ml |
95 |
56 |
0 |
|
Waffles |
25 g |
76 |
9 |
3 |
|
Lebanese white bread |
1 slice |
75 |
57 |
2.5 |
|
Angel food cake |
1 slice |
67 |
17 |
Trace |
|
Banana |
1 medium |
55 |
32 |
0 |
|
Baked beans in tomato sauce |
½ cup |
48 |
21 |
1 |
|
Digestive biscuits |
2 |
59 |
21 |
6 |
|
Rich Tea Biscuits |
2 |
55 |
16 |
3 |
|
Pita Bread |
1 piece |
57 |
38 |
1 |
|
Light Rye Bread |
1 slice |
68 |
23 |
1 |
|
Sourdough bread |
1 slice |
54 |
14 |
1 |
|
Wholemeal bread |
1 slice |
69 |
14 |
1 |
|
Just Right cereal |
¾ cup |
62 |
38< |
|
