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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

Intermediate-Glycemic Index Foods GI: 55 to 70

Food GI Brown Rice 55 Canned fruit cocktail 55 Linguine 55 Oatmeal cookies 55 Popcorn 55 Sweet corn 55 Muesli 56 White rice 56 Orange juice from frozen concentrate 57 Pita bread 57 Canned peaches, heavy syrup 58 Mini shredded wheats 58 Bran Chex 58 Blueberry muffin 59 Bran muffin 60 Cheese pizza 60 Hamburger bun 61 Kudos Whole Grain Bars (chocolate chip) 61 Beets 64 Canned apricots, light syrup 64 Canned black bean soup 64 Macaroni and cheese 64 Raisins 64 Couscous 65 Quick-cooking oatmeal 65 Rye crispbread 65 Canned green pea soup 66 Instant oatmeal 66 Pineapple 66 Angel food cake 67 Grape-Nuts 67 Stoned Wheat Thins 67 American rye bread 68 Taco shells 68 Whole wheat bread 69 Life Savers 70 Melba toast 70 White bread 70

Intermediate-Glycemic Index Foods to Avoid The following foods are high in empty calories. Use sparingly.

Food GI Ice cream 61 Table sugar (sucrose) 65

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