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 Weight Control 
Infocenter

Holistic-online.com

Popular Diet Plans

 

Glycemic Index (GI)

The Glycemic Index is a system that ranks foods by how they affect the levels of blood sugar. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels spike fast.

Research has shown that low-GI foods appear to:

  • stave off heart disease
  • prevent type 2 diabetes
  • avoid serious side effects of diabetes
  • curb your appetite so it helps you lose weight

High-Glycemic Index Foods
GI More Than 70
The following foods are low-calorie and very nutritious although they have high GI. 

Food GI
Watermelon 72
Cheerios 74
Total cereal 76
Rice cakes 82
Baked potato 85
Parsnips 97

High-Glycemic Index Foods to Avoid
GI More Than 70

Food GI
Golden Grahams 71
Bagel 72
Corn chips 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Rice Chex 89
Rice, instant 91
French bread 95
Dates 103
Tofu frozen dessert 115

See Also:

Low-Glycemic Index Foods (GI less than 55)

Intermediate-Glycemic Index Foods (GI 55-70)

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