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 'Glycemic Index'

 

by Pulkit Soni
Registered Bodybuilder and athlete
Email: pulkit@khalsa.com 
Feb  2003
 
Glycemic Index

The glycemic index is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that break down quickly during digestion have the highest glycemic indexes, while carbs that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. To stave off fat gain and keep your energy levels stable, focus on low-glycemic foods throughout the day. However, high-glycemic foods are recommended immediately after training.

Yogurt,low fat,artificially sweet 14
Peanuts 15
Rice Bran  19
Cherries  22
Fructose 22
Peas 22
Brown Beans 24
Grapefruit 25
Whole milk 27
Lentils 29
Kidney beans 29
Black beans 30
Soy milk 30
Apricots, dried 31
Skim milk 32
Lima beans 32
Chick peas 33
Rye 34
Pear, fresh 37
Apple 38
Tomato Soup 38
Brown beans 38
Plum 39
Carrots, cooked 39
Black-eyed beans 41
Peach 42
Orange 44
Grapes 46
Pineapple juice 46
Peas, green 48
Jams and marmalades 49
Ice cream, low fat 50
Yam 51
Orange juice 52
Banana 54
Sweet potato 54
Oat Bran 55
Sweet corn 55
Kellogg's Honey Smacks 55
Rice, brown 55
Oatmeal cookies 55
Fruit cocktail 55
Popcorn 55
Mango 56
Potato, white, boiled 56
Rice, wild 57
Potato, new 57
Kelloggs' (whole wheat) 57
Power Bar 57
Pita bread, white 57
Apricots, fresh 57
Honey 58
Rice, white 58
Kelloggs' Just Right 59
Pizza, cheese 60
Hamburger bun 61
Ice cream 61
Muffins 62
Raisins 64
Beets 64
Macaroni and Cheese 64
Black bean soup 64
Sucrose 64
Pineapple 66
Cake, angel food 67
Croissant 67
Grapenuts 67
Stoned Wheat Thins 67
Soft drink, Fanta 68
Taco shells 68
Wheat bread, high fiber 68
Shredded Wheat 69
Cream of Wheat 70
Wheat Biscuits 70
Potato, mashed 70
Fruit leather 70
Wheat bread, white 71
Golden Grahams 71
Water Crackers 71
Bagel, white 72
Watermelon 72
Graham Wafers 74
Corn Bran 75
French fries 75
Pumpkin 75
Waffles 76
Vanilla Wafers 77
Rice Cakes 77
Wheat bread 78
Rice Krispies 82
Corn Chex 83
Potato, instant 83
Cornflakes 83
Potato, baked 85
Rice Chex 89
Rice, instant, boiled 6 min 90
Wheat bread 90
Rice pasta, brown 92
Glucose 96
Glucose tablets 102

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