NHL Ministries

Glycemic Index

This is a rating scale (of a few sample foods) to measure how quickly and how dramatic the carbohydrates in a food break down and influence our blood sugar levels. We want to avoid high blood sugar to avoid high insulin which causes us to store fat and increases our risk for diabetes, weight gain, high triglyverides, heart disease, cancer, etc.

Avoid these foods with a high glycemic index to  minimize insulin increases!

Sugar, corn syrup  100
Hard candy 95-100
Hard Liquor 95
Rice (instant) 91
Carrot juice 90
Puffed Rice cereal 90
Rice Chex cereal 89
Honey  87
Most candy 80-95
Cakes and most deserts 70-85
Corn Flakes 85
Potatoes (baked) 84
Potatoes (instant, mashed) 84
Rice Krispies 82
Pretzels 82
White bread  81
Dried figs 80
Jelly beans 80
Carrots 65-80
Angel food cake 77
Vanilla wafers 77
Potato chips, corn chips 60-77
Rice cakes 77
Stuffing 77
Waffles, pancakes 77
Watermelon 72-76
Cheerios 75
Corn Bran cereal 75
French fries 75
Potatoes (boiled) 74
Bran Flakes 74
Banana (over ripe) 74
Graham crakers 74
Potatoes (mashed) 73
Beer 73
Bagel (plain)  72
Saltines or water crackers 72
Whole wheat bread 72
Millet 71
Cream of wheat cereal 71
Rice (regular white) 70
Corn tortilla 70
Shredded Wheat cereal 69
Corn meal 68
Wheat Thins crackers 68
Brown rice 68
Raisins 68
Baked beans (canned) 68
Grapenuts cereal 68
Gnocchi (potato pasta) 67
Life cereal 66
Oatmeal  (quick cooking) 66
Pineapple 66
Banana 65
Melons 65
Couscous 65
Pasta (regular white, refined) 65
Rye bread (regular) 64
Ice cream (regular) 64
Orange juice 60
Pop corn 60
 

Low Glycemic Index foods
Eat More of These Foods to maintain healthy glucose levels!

Celery, lettuce 0
Green vegetables, eggplant, onions,    garlic, cauliflower, sprouts,   radishes, etc. 0-25
Eggs 10
Peanuts/nuts 10
Most meats/fish (unprocessed) 12
Venison 12
Yogurt (plain, unsweetened) 14
Soybeans 18
Fructose (fruit sugar) 20
Greens (beet, collard, etc.) 20
Green beans (Hidatsa) 20
Cherries 22
Plums 25
Grapefruit 25
Lentils (red) 25
Barley (pearled) 25
Milk (regular) 27
Kidney beans 27
Apricots, dried 30
Beans-dried (black, kidney, butter) 30
Lentils (green) 30
Corn (Mandan) 30-35
Milk (skim) 32
Split peas 32
Strawberries, raspberries, black   berries (fresh) 32
Flax seeds 32
Chickpeas 33
Pears  36
Tomatoes 38
Pinto or navy beans 39
Yogurt (fruit-sweetened-no sugar)  38
Apples 30-38
Peaches 30-40
Peanut butter (no sugar added) 40
Blueberries (fresh) 40
Apple juice 41
Oats (steel cut) 42
Black eyed peas 42
Kidney beans (canned) 42
Chickpeas (canned) 42
Grapes 43
Soy milk 43
Banana (under ripe) 43
Oranges 40-44
Red wine 44
All Bran cereal 44
Whole wheat pasta 45
Bulgar 47
Wild rice 48-55
Yams 48
Pumpernickel bread 49
Grapefruit juice 49
Squash (most varieties) 50-55
Rye bread (whole grain) 50
Oatmeal (old fashioned) 50
Kiwi 52
Buckwheat (Kasha) 54
Sweet potatoes 54
Pasta (protein enriched) 55
Oat bran cereal 55
Sweet corn 55-60
Mango  56
Potatoes (new, boiled w/ skin) 57
Pita bread 58
Beets  59
 

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