LOW GLYCEMIC INDEX FOODS (LESS THAN 55)

Eat More of These Foods to Maintain Healthy Glucose Levels

All Bran™ cereal 44
Apple juice 41
Apples 30-38
Apricots, dried 30
Banana (under ripe) 43
Barley (pearled) 25
Black Beans 30
Blackberries (fresh) 32
Black eyed peas 42
Blueberries (fresh) 40
Buckwheat (Kasha) 54
Celery  0
Cherries 22
Chickpeas 33
Chickpeas (canned) 42
Corn (Mandan) 30-35
Fructose (fruit sugar) 20
Grapefruit 25
Grapefruit juice 49
Grapes 43
Green beans 20
Kidney beans 27
Kidney beans (canned) 42
Kiwi 52
Lentils (green) 30
Lentils (red) 25
Lettuce 0
Milk (regular) 27
Milk (skim) 32
Oatmeal (old fashioned) 50
Oats (steel cut) 42
Oranges 40-44
Pasta (whole wheat) 37
Peaches 30-40
Peanut butter (no sugar added) 40
Pears  36
Pinto or navy beans 39
Plums 25
Pumpernickel bread 49
Raspberries (fresh) 32
Red wine 44
Rye bread (whole grain) 50
Squash (most varieties) 50-55
Soybeans 18
Soy milk 43
Split peas 32
Strawberries (fresh) 32
Sweet potatoes 54
Tomatoes 38
Whole wheat pasta 45
Wild rice 48-55
Yams 48
Yogurt (fruit-sweetened-no sugar)  38
Yogurt (plain, unsweetened) 14

INTERMEDIATE GLYCEMIC INDEX FOODS (55-70)

Baked beans (canned) 68
Banana 65
Beets  59
Brown rice 68
Corn meal 68
Couscous 65
Ice cream (regular) 64
Life™ cereal 66
Mango  56
Melons 65
Oat bran cereal 55
Oatmeal  (quick cooking) 66
Orange juice 60
Pasta (protein enriched) 55
Pasta (regular white, refined) 65
Pineapple 66
Pita bread 58
Pop corn 60
Potatoes (new, boiled w/ skin) 57
Raisins 68
Rye bread (regular) 64
Shredded Wheat™ cereal 69
Sweet corn 55-60 
Wheat Thins crackers 68
Whole wheat bread 69

HIGH GLYCEMIC INDEX FOODS (MORE THAN 70)

Avoid these foods with a high glycemic index to minimize insulin increases!
Angel food cake 77
Bagel (plain)  72
Banana (over ripe) 74
Beer 73
Bran Flakes 74
Cakes 70-85
Carrot juice 90
Carrots 65-80
Cheerios™ 75
Corn Bran cereal 75
Corn Flakes™ 85
Corn tortilla 70
Cream of wheat cereal 71
Dried figs 80
French fries 75
Graham crackers 74
Grapenuts cereal 68
Hard candy 95-100
Hard Liquor 95
Honey  87
Jelly beans 80
Millet 71
Potato chips, corn chips 60-77
Potatoes (baked) 84
Potatoes (boiled) 74
Potatoes (instant, mashed) 84
Potatoes (mashed) 73
Pretzels 82
Puffed Rice cereal 90
Rice cakes 77
Rice Chex cereal 89
Rice (instant) 91
Rice (regular white) 70
Rice Krispies™ 82
Saltines or water crackers 72
Stuffing 77
Sugar, corn syrup  100
Vanilla wafers 77
Waffles, pancakes 77
Watermelon 72-76
White bread  81