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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

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

See Also:

Low-Glycemic Index Foods (GI less than 55)

High-Glycemic Index Foods (GI over 70)

 

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