Re: Fruits are Low Glycemic Foods - Here is a Glycemic Index List

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GLYCEMIC INDEX RATINGS

Below is a partial list of the GI of some common foods. This list

uses glucose as the standard which has a rating of 100.

A GI of 55 or less ranks as low, a GI of 56 to 69 is medium, and a GI

of 70 or more ranks as high. The other point to consider iis the

glycemic load, meaning the amount you are using. For instance, honey

is high in glucose but if you are using only a teaspoon of it, it

adds very little glucose to your intake.

Dairy

· Milk – skim 32

Fruits

· Watermelon 72

· Dried fruit 70

· Pineapple 66

· Cantaloupe 65

· Blueberry 59

· Orange juice 57

· Mango 55

· Banana 53

· Kiwi 52

· Orange 43

· Grapes 43

· Pear 35

· Apple 35

· Strawberry 32

· Grapefruit 25

· Plum 25

· Cherries 23

Grains

· Rice – instant 88

· Millet 71

· Rice – white/not instant 70

· Cornmeal 68

· Rye flour 65

· Couscous 65

· Bran 60

· Buckwheat 54

· Bulgur 48

· Spirali, durum 43

· Barley, pearled 25

Legumes

· Fava beans 80

· Baked beans – canned 68

· Romano beans 46

· Black eyed peas 42

· Chick peas 33

· Split peas 32

· Lima beans – frozen 32

· Butter beans 31

· Black beans 30

· Lentils 29

· Beans – dried 29

· Kidney beans 27

· Soybeans 18

Vegetables

· Parsnips 97

· Potato – baked 85

· Potato – instant 83

· Pumpkin 75

· French fries 75

· Potato – fresh – mashed 73

· Rutabaga 72

· Carrot 71

· Beets 64

· New Potato 62

· Sweet corn 55

· Sweet potato 54

· Yam 51

· Tomato 38

· Green vegetables low

· Bean sprouts low

· Cauliflower low

· Eggplant low

· Peppers low

· Squash low

· Onions low

· Water chestnuts low

Miscellaneous

· Honey 73

For full article

www.runningplanet.com/articles/article_detail.asp?article_id=430·