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Simple Glycemic Index Table
By: Activ8 Health & Fitness

Glycemia is a measure of how fast what you eat becomes sugar in your blood. The lower the glycemic index, the slower a food enters your blood as sugar.

Glycemia can vary from person to person and may even depend upon the emotional state at the time you eat. You can change the glycemic index of a food by mixing it with other foods. For example, a piece of bread becomes sugar very quickly and has a high glycemic index. But add peanut butter, which is largely fat, and you slow the release of the bread into blood sugar. We also notice that peanut butter and bread is more “satisfying” than bread alone and that feeling of satisfaction lasts longer because the blood sugar is kept more stable over a longer period of time.

As a rule of thumb, processed foods (such as pasta, cereal, bread, juice, soda, cookies, crackers, bagels, cake, etc.) have a high glycemic index and whole foods, especially when high in fiber, have a lower glycemic index. For example:

LOW
Apple, Asparagus, Broccoli, Brussel Sprouts, Cauliflower, Apple, Asparagus, Broccoli, Celery, Cherries, Cucumber, Grapefruit, Green Beans, Green Pepper, Lentils, Lettuce, Mushrooms, Onion, Plums, Spinach

MEDIUM
Cantaloupe, Grapes, Ice Cream (high fat), Oatmeal, Orange, Cantaloupe, Grapes, Ice Cream (high fat)
Pasta, Peach, Peas, Pineapple, Pinto Beans, Pita Bread, Rye Bread, Watermelon, Yam

HIGH
Bagel, Banana, Beets, Bread (whole grain), Brown rice, Bagel, Banana, Beets, Carrots, Corn, Granola,
Ice Cream (low fat), Parsnips, Potato, Pretzels, Raisins, Rolled Oats, Rye Crisp, White Rice

VERY HIGH
Cereals (boxed), Corn Chips, French Bread, Instant Potatoes, Instant Rice, Cereals (boxed), Corn Chips, French Bread, Puffed rice & wheat, Millet, Refined Sugar, Rice Cakes, Soda Pop, Tofu Ice Cream









Added: 17-02-2011