*adapted from The New Glucose Revolution: The Authoritative Guide to the Glycemic Index
by Stephen Colaguri, et al.
The lower the glycemic index a food, the less it will cause insulin surges (and weight gain). Here is a list of commonly eaten foods, complied from several glycemic indexes. On this index, glucose is the benchmark of 100. To control your carbs, choose foods at 50-60 or below whenever possible. If you are new to a low carbohydrate diet or low glycemic diet, stay below 30 for the first two weeks, then add carbohydrates that are higher on the index gradually, until your weight loss stops. That way, you will be able to see which carbohydrates are safe for you! We are all different and can react differently to various foods. Minimize items above 70; consume modest amounts of items 50-70; emphasize consuming items below 50.
Vegetables
Russet Potatoes | 98
White Potatoes | 70-90
Parsnips | 95
Carrots | 85
Instant Potatoes | 80
Corn | 70-85
French fries, small | 75
Rutabaga 71
Beets | 70
Red-skin potatoes | 58
Green peas | 51
Sweet potatoes | 50
Tomatoes | 38
Chickpeas | 36
Lima beans | 36
Black beans | 30
Kidney beans | 29
Lentils | 29
Soybeans | 15
Green vegetables | 0-15
Sweetners
Maltose | 105
Glucose | 100
Honey | 90
Sucrose | 75
Fructose | 20
Agave nectar (1TBSP) | 11
Fruit
Dates (5) | 105
Raisins | 65
Dried figs (3) | 61
Banana | 60
Mango (small) | 55
Kiwi | 52
Grapes | 50
Pears | 45
Orange | 40
Apple | 40
Dried apricot | 35
Figs | 35
Strawberries | 32
Peaches | 30
Prunes (6) | 29
Grapefruit | 26
Plums | 25
Cherries | 23
Apricots | 20
Juice & Drinks
Gatorade (8oz) | 78
Cranberry cocktail | 52
Pineapple juice | 48
Grapefruit juice | 48
Orange juice | 46
Apple juice | 40
Tomato juice | 37
Rice and Grain
White bread | 95
Rice pasta | 92
Instant rice | 87
Rice cakes | 82
Millet | 75
Kaiser roll | 73
Corn tortilla | 72
White rice | 70
Whole wheat bread | 70
Arborio risotto | 69
Corn meal | 68
Taco shells | 68
Refined pasta | 65
Couscous | 61
Bran muffin | 60
Brown rice | 55
Whole rice | 50
Tortellini, cheese | 50
Whole grain bread | 50
Whole grain pasta | 45
Whole grain rye | 42
Pumpernickel | 41
Dairy
Ice cream | 37-61
Yogurt | 35
Skim milk | 32
Whole milk | 27
Breakfast Cereal
Puffed Rice | 95
Rice Chex | 89
Cherrios | 74
Grape Nuts | 71
Shredded wheat | 70
Swiss Museli | 67
All Bran | 55
Special K | 54
Oatmeal | 40
(not instant)
Crackers & Snacks
Pretzels | 83
Water crackers | 78
Saltines (3) | 74
Corn chips | 71
Popcorn | 55
Potato chips | 51
Peanuts | 10
Sweet Treats
Peppermints (5) 70
Tapioca 70
Mars bar 68
Angel food cake 67
Shortbread cookies 64
Pound cake 54
Strawberry jam 51
Dark chocolate 22
(70% cocoa)
