Right Carbs And Right Fats

South Beach Diet Plan, Phase and Menu

For A Healthy Lifestyle

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Glycemic Index Chart

The glycemic index chart is a ranking of carbohydrate foods based on the rate at which the food raises blood glucose levels. The higher the glycemic index, the greater the blood sugar response.

  • Low glycemic index foods = 55 or less

  • Medium glycemic index foods = 56 - 69

  • High glycemic index foods = 70 or more

Low Glycemic Index Foods (less than 55)
 

Low Glycemic Index List of Foods GI Value
Artichoke < 15
Asparagus < 15
Avocado < 15
Broccoli < 15
Cauliflower < 15
Celery < 15
Cucumber < 15
Eggplant < 15
Green beans < 15
Lettuce, all varieties < 15
Low-fat yogurt, artificially sweetened < 15
Peanuts < 15
Peppers, all varieties < 15
Snow peas < 15
Spinach < 15
Young summer squash < 15
Zucchini < 15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
M&M's Chocolate Candies, Peanut 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
Mars Snickers Bar 40
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
Old-fashioned oatmeal 49
Cheese tortellini 50
* Low-fat ice cream 50
Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
Potato chips 54
Pound cake 54
Special K 54
Sweet potato 54
Brown Rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55

 

Medium Glycemic Index Foods (between 56-69)
 

Medium Glycemic Index List of Foods GI Value
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 57
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
* Ice cream 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
* Table sugar (sucrose) 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

High Glycemic Index Foods (70 or more)
 

High Glycemic Index List of Foods GI Value
Life Savers 70
Melba toast 70
White bread 70
Corn chips 72
Watermelon 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips 97
Dates 103
Tofu frozen dessert 115

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