[?] HOW TO: Subscribe To This Site

CLEANSING

EMOTIONAL HEALTH

HEART MATTERS

MASSAGE

MEN'S HEALTH

NUTRITION

PHYSICAL HEALTH

WEIGHT

WELLNESS

WOMEN'S HEALTH

OTHER

Free Glycemic Index Chart to Help You
Rate Your Blood Sugar Levels.

This Glycemic Index Chart has been developed as a way of rating
the effect that a particular food has on blood sugar levels.

Therefore, foods that cause a rapid rise in blood sugar (and consequently an excessive release of insulin). are known as "high glycolic foods".

Science is telling us that we must eat a diet that maximizes the accuracy of insulin and leptin (a natural hormone that reduces appetite).

In that perspective, you should have an eating plan that concentrates on good fats and reduced non-fiber carbohydrates.

Also,in order to keep your blood sugar levels down, you should avoid foods with simple sugar, syrups, any grain but 100% whole grain, and lousy ageing fats (trans and saturated fats). what causes diabetes?

Doing so, you will greatly improve and even reverse type 2 "insulin resistant" diabetes, heart disease, hypertension, and many other chronic diseases of aging.

Many people following this way of eating have been able to totally eliminate the use of their drugs, including insulin. The Glycemic Index Chart is a good tool to identify what foods are better for you.

What is the Glycemic Index of Food?

The Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food. The standard food is glucose or white bread.

Why Should I eat Foods with a low Glycemic Index?

Eating foods with a low Glycemic Index may help you to:

Control your blood glucose level

Control your cholesterol level

Control your appetite

Lower your risk of getting heart disease

Lower your risk of getting type 2 diabetes

How to Use the Glycemic Index Chart of Foods:

Use these meal planning ideas to include the Glycemic Index Chart of Foods as part of healthy eating.

Enjoy vegetables, fruits and low-fat milk products with your meals. These are carbohydrate-rich foods that, in general, have low glycemic index.

Plan your meals with foods in the low and medium Glycemic Index starch choices on the list that follows.

Try foods such as barley, bulgar, couscous, or lentils, which have a low Glycemic Index.

Consult a registered dietitian for help with choosing low GI foods, adapting recipes, and other ways to incorporate low GI foods in your meal plan. Enjoy vegetables, fruits and low-fat milk products with your meals. These are carbohydrate-rich foods that, in general, have low glycemic index.

If I Eat Foods With a Low Glycemic Index
Can I Eat as Much as I Want?

The answer is NO. Using the Glycemic Index to choose foods is only one part of healthy eating.

Healthy eating also means:

Eating at regular times

Choosing a variety of foods from all food groups

Limiting sugars and sweets

Reducing the amount of fat you eat

Including foods high in fibre

Limiting salt, alcohol and caffeine

In the following glycemic index chart, carbohydrate-containing foods are measured relative to
the Glucose Standard Value of 100: - Remember: Lower is better -

Lucozade: 136 Energy drinks, sports nutrition supplements and drinks, mental stimulation drinks.

Maltose: 105 – 150 Also known as malt sugar. It is two units of glucose that create starch.

Glucose: 100 Another word for: sugar

Potato(baked): 83 - 98

Parsnip: 95

Carrot(baked): 92

Rice(white,instant): 91

Rice Cakes: 82

Apricot: 82

Jelly Beans: 80

Pretzels: 80

Cornflakes: 77 - 84

Waffle: 76

Doughnut: 76

Corn (sweet): 75

Sugar (table, white): 75

Honey: 73 - 75

Corn Chips: 73

Potato (mashed): 73

Bagel: 72

Carrot: 71

Bread (white): 70 - 95

Watermelon: 70 - 72

Life Savers: 70

Wheat(shredded): 69

Bread (wholemeal): 69

Soft Drinks: 68

Angel Food Cake: 67

Wheat Crackers: 67

Pineapple Juice: 66

Pineapple: 65 - 66

Sugar (Table Sugar): 65

Raisins: 64 - 95

Beets (Beetroot): 64

Oatmeal: 61

Ice Cream: 61

Muffin - Bran: 60

Rice (white): 56

Orange Juice: 55 - 57

Popcorn: 55

Oatmeal Cookies: 55

Rice (brown): 55

Rice (wild): 55

Potato Chips: 54

Sweet Potato: 54

Banana: 53 - 77

Green Peas: 51

Grapes: 50 - 66

Ice Cream: 50

Kiwi Fruit: 50 - 75

Mango: 50 - 80

Yam: 50

Chocolate: 49

Grapefruit juice: 48 - 69

Peas (Green): 48

Baked Beans: 48

Banana Cake: 47

Pineapple Juice 46

Lactose: 46

Apricot (dried): 44

All-Bran: 42

Wheat (kernels): 41

Apple Juice: 41 - 58

Pasta: 41

Orange: 40 - 63

Plum: 40 - 55

Peach: 40 - 60

Apples: 39

Tomato: 38

Wheat (whole): 37

Pear: 36 - 53

Apple: 36 - 54

Grapefruit: 36

Barley (pearl): 36

Yogurt (fruit): 35 - 38

Chick Peas: 33

Yogurt (sweetened): 33

Milk (skim): 32

Butter Beans: 31

Soy Milk 31

Kidney Beans: 30

Butter Beans: 30

Pinto Beans: 30

Black Beans: 30 - 43

Lentils: 29 – 30

Kidney Beans: 27

Milk (full fat): 27

Barley: 25

Artichoke: 25

Cherry: 25 - 32

Fructose: 20 - 23

Soybeans: 18 - 25

Yogurt(plain): 15 - 38

Peanuts: 14 – 23

Erythritol 0 Sucrose substitute

Beer Glycemic Index

Surprisingly, of the different types of alcoholic beverages, beer generally contains the larger number of carbohydrates. However, the number is still low comparatively to most food items found on the Glycemic Index Chart, with only 3 to 4 grams of carbohydrate per 100ml.

Drinking beer will increase the blood glucose level slightly. So little that, blood glycemic index can’t be tested due to its low carbohydrate content. Therefore, beer can’t be ranked on the Glycemic Index Scale. (Documented from Dr Mercola's Newsletter) Click here for your Free Subscription to Dr Mercola Newsletter.

General Health - Weight Loss – Women’s Health – Men’s Health - Colon Health -
Sexual Health - Sports Nutrition - and more. Check it out here:

From this "Glycemic Index Chart" page, back to "Diabetes"page

Glycemic Index Chart

SBI!

Free Glycemic Index Chart to Help You Rate Your Blood Sugar Levels.