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GLYCEMIC INDEX FOOD CHART
Beans/Peas asha
Baked beans (low-fat, 1/2 C) ashi oean hot cereal
Black beans arge-flake, rolled, or steel-cut oats (ld-ashioned, slow
Black-eyed peas cook)
Butter beans atural uesli
Cannellini at bran
Chickpeas (garbanzo beans) Condiments/Seasonings
aricot beans Capers
talian beans Chili powder Good Choices (GI under 55)
idney beans tracts (anilla, etc)
entils arlic
ia beans ray i (a 2 cal per 1/ C sering)
ung beans
ay beans Herbs/Spices
eas orseradish
igeon beans uus
into beans ayonnaise (fat-free)
efried beans (low-fat) ustard
oano beans alsa (no added sugar)
oybeans auerkraut
plit peas oy sauce (low sodiu)
Beverages eriyaki sauce
lond ilk (
nsweetened) inegar (all types)
Bottled water orcestershire sauce
Club soda Dairy
Coffee (w/ ski ilk, no sugar) Butterilk (ski or 1)
erbal teas Cheese (fat-free)
ight instant hot chocolate Cottage cheese (1 or fat-free)
ilk (ski) Crea cheese (nonfat)
oy ilk (plain, low-fat) tra-low-fat cheese (eg ight aughing Cow/Boursin)
ea (w/ ski ilk, no sugar) laored yogurt (fat-free with sweetener)
Breads rozen yogurt (1/2 cup low-fat)
hole-grain high-fiber bread ilk (ski)
( grains or higher) our crea (fat-free or 1)
oy cheese (low-fat)
Cereal/Grains oy ilk (plain, low-fat)
rrowroot flour oy/whey protein powder
Barley Fats/Nuts/Oils
Bran (oat, wheat) londs (liit sering size)
Buckwheat Canola oil (liit sg size)/seed
Bulgur Cashews (liit sg size)
ra flour laseed
aut (not puffed) azelnuts (liit sg size)
uinoa acadaia nuts (liit sg size)
ice (basati, brown, long-grain, wild) ayonnaise (fat-free)
heat berries lie oil (liit sg size)
heat ger istachios (liit sg size
hole wheat flour alad dressings (low-fat, low sugar)
Cereals oft argarine (nonhydrogenated, light…roise)
Cold w/ ≥1g fiber or protein per sering egetable oil sprays
ll-Bran inaigrettes
Bran Buds Fruits (res/roen
iber ne pples
ashi oean ocado (1/ of the fruit)
ashi oean Crunch
GLYCEMIC INDEX FOOD CHART
Blackberries resh fruit (ostsee ruit list)
Blueberries azelnuts (liit sg size)
Cherries ickles
Cranberries eeds (ostfla, pupkin, sesae, sunflower)
rapefruit oy nuts
rapes alnuts
uaa
eons Soups
ranges Canned chunky bean and egetable
eaches/nectarines oeade soups w/ reen light ingredients
ears iso
lus Sugar and s eeteners
aspberries
hubarb ¡ual
trawberries plenda
ruits (bottled/canned/dried) teia/ruia
pples (dried) ugar win
pplesauce (unsweetened) ugar win ranulated Brown
ruit spreads (double fruit, no added sugar) weet¢ ow
andarin oranges
eaches/pears in uice egetables (res/roen
lfalfa sprouts
uices sparagus
at the fruit rather than drinking the uice ocado (1/ of the fruit)
Protein Beans (green/wa)
Beef (lean cuts) Bell peppers
Canadian bacon Bok choy
Chicken breast (skinless) Broccoli
eli eats (lean) Broccoli rabe
gg Beaters Brussel sprouts
gg whites Cabbage (all arieties)
round beef (etra lean - 1 or less fat) Carrots
i¡uid eggs Cauliflower
oose Celery
astrai (turkey) Collard greens
ork tenderloin Cucubers
abbit ggplant
ashii ennel
eafood, canned in water arlic
eafood, fresh or frozen (no batter or breading) earts of pal
oked salon ale
oy cheese (low-fat) ohlrabi
oy/whey protein powder eeks
ofu (soft) ettuce (all arieties)
urkey breast (skinless) ushroos
urkey roll ustard greens
eal kra
eggie burger lies
enison nions
Good Choices (GI under 55) eas
Pasta eppers (hot)
ny shape (use whole-wheat or protein-enriched, if aailable) ickles
cooked al dente otatoes (boiled, sall, preferably new)
adicchio
Pasta Sauces adishes
Canned/bottled sauces w/ eggies (light, no added sugar) apini
oeade sauce (no added sugar) alad greens
now peas
Snacs pinach
londs (liit sering size) wiss chard
pplesauce (unsweetened) oatoes
Canned peaches/pears in uice £ucchini
laored yogurt (fat-free with sweetener)
GLYCEMIC INDEX FOOD CHART
Beverages ineapple
lond ilk (weetened) oegranates
Beer Fruits (bottled/canned/dried
ilk (1) pricots (canned in uice)
ost fruit uices (unsweetened) pricots (dried) ¥
ed wine (one glass, prefer w/ dinner) Cranberries (dried) ¥
egetable uices ruit cocktail in uice
Breads ¥ ay use odest aount for baking
Crispbreads (with fiberyita igh fiber) uices F
ita (whole wheat) pple (unsweetened)
ourdough bread Cranberry (unsweetened) air Choices (GI 55 )
ortillas (whole wheat) rapefruit (unsweetened)
hole-grain breads (less than grain) range (unsweetened)
Cereal/Grains ear (unsweetened)
Corn ineapple (unsweetened)
Cornstarch egetable
Couscous (whole wheat) Protein
Cereals Beef (sirloin steak, sirloin tip)
hredded heat¢ Bran Chicken thighs, wings and legs (skinless)
pecial ish canned in oil
Condiments/Seasonings lank steak
ayonnaise (light) round beef (lean 1-2 fat)
Dairy ab (lean cuts)
ork (lean cuts)
Cheese (low-fat) ofu (fir)
Crea cheese (light) urkey bacon
ce crea (low-fat, sugar free urkey leg (skinless)
ilk (1) hole eggs (preferable oega-¦)
our crea (light) Pasta Sauces
¤ogurt (low-fat with sugar) Basil pesto
Fats/Nuts/Oils un-dried toato pesto
Corn oil Snacs
ayonnaise (light) Bananas
atural nut butters ark chocolate ( cocoa)
atural peanut butter (1 peanut) ce crea (low-fat, sugar-free)
uts, ecept those in reen colun) uts, ecept those in reen colun)
eanut oil
eanuts Soups
ecans Canned chicken noodle
alad dressings (bottled, light) Canned lentil
esae oil Canned toato
soft argarine (nonhydrogenated) Sugar and S eeteners
oy oil ructose
unflower oil ugar alcohols (altitol, ylitol, etc)
egetable oil egetables (res/roen
alnuts rtichokes
Fruits (res/roen Beets
pricots Corn
Bananas otatoes (boiled)
igs upkin
iwis ¡uash
angoes weet potatoes
apayas ¤as
ersions
GLYCEMIC INDEX FOOD CHART
Beans/Peas Condiments/Seasonings
Baked beans w/ pork Barbecue sauce
aa beans Croutons
efried beans oney ustard
Beverages etchup
lcholic drinks (in general) ayonnaise (regular)
Coconut ilk elish
ruit drinks (all) teak sauce
ilk (whole or 2) artar sauce
ice ilk Dairy oor Choices (GI o
odas (regular and diet) lond ilk
weetened uices, incl naturally sweetened (all) Cheese (regular)
Chocolate ilk
Breads Coconut ilk
Bagels and rolls Cottage cheese (whole or 2)
Baguettes and other crusty white breads Crea
Biscuits Crea cheese (regular)
Cake/cookies aporated ilk
Corn bread oat¢s ilk
Croissants and pastries ce crea (regular)
Croutons ilk (whole or 2)
oughnuts ice ilk
nglish uffins our crea (regular)
aburger/ot dog buns ¤ogurt (whole or 2)
aiser rolls Fats/Nuts/Oils
elba toast Butter
uffins (coercial) Coconut oil
ancakes/waffles ard argarine
izza ard
tuffing ayonnaise (regular)
ortillas (regular) al oil
hite bread © other non-whole-grain bread eanut butter (regular © light)
Cereal/Grains alad dressings (bottled, regular)
lond flour ropical oils er )
aranth egetable shortening
Couscous Fruits (res/roen
illet Cantaloupe
olenta oneydew elon
ice (short-grain, white, instant) u¡uats
ice cakes elons
ice noodles runes
hite flour aterelon
Cereals Fruits (bottled/canned/dried
ll cold ecept those in ¤ellow © reen coluns pplesauce w/ added sugar
Cereal bars Canned fruits in syrup (all)
Crea of heat ates (dried)¥
ranola ried fruit (ost)¥
ranola bars (coercial) runes
rits aisins¥
nstant/¡uick cook oateal ¥ ay use odest aount for baking
uesli (coercial)
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