Glycemic Index List

Most of the time, we do not think about the value of the food we eat as long as we relieve our hunger pangs. This is especially true for those of us who live a fast-paced life, busy shifting from one responsibility to the next in autopilot mode without thinking too much about what we eat or how we eat it.

Without even realizing it, we gain unwanted pounds, experience mood swings, and sometimes feel lethargic or out of style. A Glycemic Index List can help us determine which foods to eat and avoid to get the most nutritional value from the foods we eat, and also give us better health and all-around well-being.

Based on studies conducted by the Stanford Disease Prevention Research Center, the following Glycemic Index List can provide us with optimum health and general well-being.


• Fat-free lean meat-beef, pork, lamb
• Chicken – skin removed
• Seafood – mussels, oysters, lobster
• Fish – frozen and canned ok
• Vegetables – artichokes, asparagus, bean sprouts, broccoli, cabbage, raw carrots, cauliflower, peas, radishes, onions, olives, radishes, soybeans, tomatoes
• Fruits – apple, apricot, strawberry, grape, grapefruit, kiwi, melon, orange, papaya, pear, pineapple, watermelon, cherry, cantaloupe
• Breads and Cereals – whole grains, wheat, rye, multigrain, oats, rice bran
• Starch – whole wheat pasta, brown rice, couscous, lentils
• Dairy products – low-fat or fat-free cheese, low-fat cottage cheese, egg whites, low-fat milk, tofu, low-fat/sugar-free yogurt
• Beverages – water, unsweetened and unsweetened coffee, diet cokes, unsweetened beverages, unsweetened tea


• Bacon
• Fatty meats
• Skin fried chicken
• Duck
• Fish sticks
• Hot Dogs
• Liver
• Liver salami
• Canned fish/seafood in oil
• Vegetables – avocados, beets, cooked carrots, corn, olives in oil, parsnips, sweet pickles, potatoes
• Fruits – bananas, canned fruits, coconut, dates, dried fruits, juices, mango, marmalade, raisins
• Breads and Cereals – bagels, biscuits, white bread, chips, cookies, croissants, pastries, muffins, popcorn, rolls, waffles, non-wholegrain tortillas, muffins
• Starch – baked or refried beans, ramen noodles, white pasta, bagels, white or fried rice, soups excluding vegetable stock, taco shells
• Dairy products – Non-food cheeses, cream cheese, frozen yogurt, ice cream, sherbet
• Beverages – alcoholic beverages, any sweetened beverage

Considering all the nutrients on the Glycemic Index List that are suitable for us will help lower our blood sugar, control our weight, and reduce the likelihood of heart disease, especially if we have diabetes.

We can put our own Glycemic Index List in our kitchens where we can easily see it, so we can be guided accordingly.

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