|
The Glycemic
Index
What
is the Glycemic Index?
The
Glycemic Index (GI) is one the best tools for fat
loss. It measures how quickly foods breakdown into sugar in your
bloodstream.
High glycemic foods turn into blood sugar very quickly. Starchy foods
like
potatoes are a good example. Potatoes have such a high GI rating; its
almost
the same as eating table sugar.
What is the Glycemic Load (GL)?
The
GI tells you how fast foods spike your blood sugar.
But the GI won’t tell you how much carbohydrate per serving you’re
getting.
That’s where the Glycemic Load is a great help. It measures the amount
of
carbohydrate in each service of food. Foods with a glycemic load under
10 are
good choices—these foods should be your first choice for carbs. Foods
that fall
between 10 and 20 on the glycemic load scale have a moderate affect on
your
blood sugar. Foods with a glycemic load above 20 will cause blood sugar
and
insulin spikes. Try to eat those foods sparingly.
|
Food
|
Glycemic
Index
|
Serving
Size (g)
|
Glycemic
Load
|
|
CANDY/SWEETS
|
|
|
|
|
Honey
|
87
|
2
Tbs
|
17.9
|
|
Jelly
Beans
|
78
|
1
oz
|
22
|
|
Snickers
Bar
|
68
|
60g
(1/2 bar)
|
23
|
|
Table
Sugar
|
68
|
2
Tsp
|
7
|
|
Strawberry
Jam
|
51
|
2
Tbs
|
10.1
|
|
Peanut
M&M’s
|
33
|
30
g (1 oz)
|
5.6
|
|
Dove
Dark Chocolate Bar
|
23
|
37g
(1 oz)
|
4.4
|
|
BAKED
GOODS & CEREALS
|
|
|
|
|
Corn
Bread
|
110
|
60g
(1 piece)
|
30.8
|
|
French
Bread
|
95
|
64g
(1 slice)
|
29.5
|
|
Corn
Flakes
|
92
|
28g
(1 cup)
|
21.1
|
|
Corn
Chex
|
83
|
30g
(1 cup)
|
20.8
|
|
Rice
Krispies
|
82
|
33g
(1.25 cup)
|
23
|
|
Corn
pops
|
80
|
31g
(1 cup)
|
22.4
|
|
Donut
(lrg glazed)
|
76
|
75g
(1 donut)
|
24.3
|
|
Waffle
(homemade)
|
76
|
75g
(1 waffle)
|
18.7
|
|
Grape
Nuts
|
75
|
58g
(1/2 cup)
|
31.5
|
|
Bran
Flakes
|
74
|
29g
(3/4 cup)
|
13.3
|
|
Graham
Cracker
|
74
|
14g
(2 sqrs)
|
8.1
|
|
Cheerios
|
74
|
30g
(1 cup)
|
13.3
|
|
Kaiser
Roll
|
73
|
57g
(1 roll)
|
21.2
|
|
Bagel
|
72
|
89g
(1/4 in.)
|
33
|
|
Corn
tortilla
|
70
|
24g
(1 tortilla)
|
7.7
|
|
Melba
Toast
|
70
|
12g
(4 rounds)
|
5.6
|
|
Wheat
Bread
|
70
|
28g
(1 slice)
|
7.7
|
|
White
Bread
|
70
|
25g
(1 slice)
|
8.4
|
|
Kellogg’s
Special K
|
69
|
31g
(1 cup)
|
14.5
|
|
Taco
Shell
|
68
|
13g
(1 med)
|
4.8
|
|
Angel
food cake
|
67
|
28g
(1 slice)
|
10.7
|
|
Croissant,
Butter
|
67
|
57g
(1 med)
|
17.5
|
|
Muselix
|
66
|
55g
(2/3 cup)
|
23.8
|
|
Oatmeal,
Instant
|
65
|
234g
(1 cup)
|
13.7
|
|
Rye
bread, 100% whole
|
65
|
32g
(1 slice)
|
8.5
|
|
Rye
Krisp Crackers
|
65
|
25
(1 wafer)
|
11.1
|
|
Raisin
Bran
|
61
|
61g
(1 cup)
|
24.4
|
|
Bran
Muffin
|
60
|
113g
(1 med)
|
30
|
|
Blueberry
Muffin
|
59
|
113g
(1 med)
|
30
|
|
Oatmeal
|
58
|
117g
(1/2 cup)
|
6.4
|
|
Whole
wheat pita
|
57
|
64g
(1 pita)
|
17
|
|
Oatmeal
Cookie
|
55
|
18g
(1 large)
|
6
|
|
Popcorn
|
55
|
8g
(1 cup)
|
2.8
|
|
Pound
cake, Sara Lee
|
54
|
30g
(1 piece)
|
8.1
|
|
Vanilla
Cake and Vanilla Frosting
|
42
|
64g
(1 slice)
|
16
|
|
Pumpernickel
bread
|
41
|
26g
(1slice)
|
4.5
|
|
Chocolate
cake w/chocolate frosting
|
38
|
64g
(1 slice)
|
12.5
|
|
BEVERAGES
|
|
|
|
|
Gatorade
Powder
|
78
|
16g
(.75 scoop)
|
11.7
|
|
Cranberry
Juice Cocktail
|
68
|
253g
(1 cup)
|
24.5
|
|
Cola,
Carbonated
|
63
|
370g
(12oz can)
|
25.2
|
|
Orange
Juice
|
57
|
249g
(1 cup)
|
14.25
|
|
Hot
Chocolate Mix
|
51
|
28g
(1 packet)
|
11.7
|
|
Grapefruit
Juice, sweetened
|
48
|
250g
(1 cup)
|
13.4
|
|
Pineapple
Juice
|
46
|
250g
(1 cup)
|
14.7
|
|
Soy
Milk
|
44
|
245g
(1 cup)
|
4
|
|
Apple
Juice
|
41
|
248g
(1 cup)
|
11.9
|
|
Tomato
Juice
|
38
|
243g
(1 cup)
|
3.4
|
|
LEGUMES
|
|
|
|
|
Baked
Beans
|
48
|
253g
(1 cup)
|
18.2
|
|
Pinto
Beans
|
39
|
171g
(1 cup)
|
11.7
|
|
Lima
Beans
|
31
|
241g
(1 cup)
|
7.4
|
|
Chickpeas,
Boiled
|
31
|
240g
(1 cup)
|
13.3
|
|
Lentils
|
29
|
198g
(1 cup)
|
7
|
|
Kidney
Beans
|
27
|
256g
(1 cup)
|
7
|
|
Soy
Beans
|
20
|
172g
(1 cup)
|
1.4
|
|
Peanuts
|
13
|
146g
(1 cup)
|
1.6
|
|
VEGETABLES
|
|
|
|
|
Potato
|
104
|
213g
(1 med)
|
36.4
|
|
Parsnip
|
97
|
78g
(1/2 cup)
|
11.6
|
|
Carrot,
raw
|
92
|
15g
(1 large)
|
1
|
|
Beets,
canned
|
64
|
246g
(1/2 cup)
|
9.6
|
|
Corn,
yellow
|
55
|
166g
(1 cup)
|
61.5
|
|
Sweet
Potato
|
54
|
133g
(1 cup)
|
12.4
|
|
Yam
|
51
|
136g
(1 cup)
|
16.8
|
|
Peas,
Frozen
|
48
|
72g
(1/2 cup)
|
3.4
|
|
Tomato
|
38
|
123g
(1 med)
|
1.5
|
|
Broccoli,
cooked
|
0
|
78g
(1/2 cup)
|
0
|
|
Cabbage,
cooked
|
0
|
75g
(1/2 cup)
|
0
|
|
Celery,
raw
|
0
|
62g
(1 stalk)
|
0
|
|
Cauliflower
|
0
|
100g
(1 cup)
|
0
|
|
Green
Beans
|
0
|
135g
(1 cup)
|
0
|
|
Mushrooms
|
0
|
70g
(1 cup)
|
0
|
|
Spinach
|
0
|
30g
(1 cup)
|
0
|
|
FRUIT
|
|
|
|
|
Watermelon
|
72
|
152g
(1 cup)
|
7.2
|
|
Pineapple,
raw
|
66
|
155g
(1 cup)
|
11.9
|
|
Cantaloupe
|
65
|
177g
(1 cup)
|
7.8
|
|
Apricot,
canned in light syrup
|
64
|
253g
(1 cup)
|
24.3
|
|
Raisins
|
64
|
43g
(small box)
|
20.5
|
|
Papaya
|
60
|
140g
(1 cup)
|
6.6
|
|
Peaches,
canned, heavy syrup
|
58
|
262g
(1 cup)
|
28.4
|
|
Kiwi,
w/ skin
|
58
|
76g
(1 fruit)
|
5.2
|
|
Fruit
Cocktail, drained
|
55
|
214g
(1 cup)
|
19.8
|
|
Peaches,
canned, light syrup
|
52
|
251g
(1 cup)
|
17.7
|
|
Banana
|
51
|
118g
(1 med)
|
12.2
|
|
Mango
|
51
|
165g
(1 cup)
|
12.8
|
|
Orange
|
48
|
140g
(1 fruit)
|
7.2
|
|
Pears,
canned in pear juice
|
44
|
248g
(1 cup)
|
12.3
|
|
Grapes
|
43
|
92g
(1 cup)
|
6.5
|
|
Strawberries
|
40
|
152g
(1 cup)
|
3.6
|
|
Apples,
w/ skin
|
39
|
138g
(1 med)
|
6.2
|
|
Pears
|
33
|
166g
(1 med)
|
6.9
|
|
Apricot,
dried
|
32
|
130g
(1 cup)
|
23
|
|
Prunes
|
29
|
132g
(1 cup)
|
34.2
|
|
Peach
|
28
|
98g
(1 med)
|
2.2
|
|
Grapefruit
|
25
|
123g
(1/2 fruit)
|
2.8
|
|
Plum
|
24
|
66g
(1 fruit)
|
1.7
|
|
Sweet
Cherries, raw
|
22
|
117g
(1 cup)
|
3.7
|
|
NUTS
|
|
|
|
|
Cashews
|
22
|
|
|
|
Almonds
|
0
|
|
|
|
Hazelnuts
|
0
|
|
|
|
Macademia
|
0
|
|
|
|
Pecans
|
0
|
|
|
|
Walnuts
|
0
|
|
|
|
DAIRY
|
|
|
|
|
Ice
Cream (Lower Fat)
|
47
|
76g
(1/2 cup)
|
9.4
|
|
Pudding
|
44
|
100g
(1/2 cup)
|
8.4
|
|
Milk,
Whole
|
40
|
244g
(1 cup)
|
4.4
|
|
Ice
Cream
|
38
|
72g
(1/2 cup)
|
6
|
|
Yogurt,
Plain
|
36
|
245g
(1 cup)
|
6.1
|
|
MEAT/PROTEIN
|
|
|
|
|
Beef
|
0
|
|
|
|
Chicken
|
0
|
|
|
|
Eggs
|
0
|
|
|
|
Fish
|
0
|
|
|
|
Lamb
|
0
|
|
|
|
Pork
|
0
|
|
|
|
Veal
|
0
|
|
|
|
Deer-Venison
|
0
|
|
|
|
Elk
|
0
|
|
|
|
Buffalo
|
0
|
|
|
|
Rabbit
|
0
|
|
|
|
Duck
|
0
|
|
|
|
Ostrich
|
0
|
|
|
|
Shellfish
|
0
|
|
|
|
Lobster
|
0
|
|
|
|
Turkey
|
0
|
|
|
|
Ham
|
0
|
|
|
Follow
these tips for Fat Busting Meals:
Avoid
grains, including corn
Avoid
potatoes and other white foods, like white rice,
sugar and salt.
Try
making protein the focus of each meal. It kicks
your metabolism into higher gear. All meats, fish and poultry are the
real
“guilt-free” foods. The protein will help you handle insulin better,
build
muscle and repair tissue-all essential for staying lean and preventing
diabetes.
Snack
on nuts and seeds. They are a good source
of protein and have Omega 3’s.
Avoid
processed foods, trans fats, caffeine, and high
fructose corn syrup. All increase insulin resistance.
Choose
vegetables that are low glycemic.
Choose
fruits such as berries and fruits you can eat
with the skin on.
Eat
a high protein breakfast every morning. It will
stabilize your blood sugar and get you off to a good start.
To
Your Good Health,
Al
Sears, MD
Note: The good folks at the FTC
require me to disclose that I am an affiliate of the companies that
manufacture and market the health products you will find on this
website, and that these companies
will compensate me if you buy any of these products. –
Dave Tishendorf
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