Glycemic Index Value of Various Foods

FRUITS	GLYCEMIC INDEX
Cherries	22
Grapefruit	25
Prunes	29
Apricots, dried	30
Apple	38
Peach, canned in juice	38
Pear, fresh	38
Plum	39
Strawberries	40
Orange, Navel	42
Peach, fresh	42
Pear, canned	43
Grapes	46
Papaya	56
Banana	52
Kiwi	58
Fruit Cocktail	55
Mango	51
Apricots, fresh	57
Figs, dried	61
Apricots, canned	64
Raisins	56
Cantaloupe	65
Pineapple, fresh	66
Watermelon	72
Dates	103
Your Ad Here >BREAKFAST	GLYCEMIC INDEX
Pancakes	67
Waffles	76
All Bran with Fiber	38
Bran Buds	47
Oatmeal	49
Muesli	43
Oat Bran	55
Bran Chex	58
Raisin Bran	61
Cream of Wheat	66
Quick (One Minute) Oats	66
Puffed Wheat	67
Special K	69
Bran Flakes	74
Cheerios	74
Cream of Wheat Instant	74
Shredded Wheat	75
Grapenuts	71
Rice Krispies	82
Corn Chex	83
Corn Flakes	92
VEGETABLES	GLYCEMIC INDEX
Broccoli	10
Cabbage	10
Lettuce	10
Mushrooms	10
Onions	10
Red Peppers	10
Carrots	49
Green peas	48
Corn, fresh	60
Beets	64
Pumpkin	75
Parsnips	97
Your Ad Here CRACKERS	GLYCEMIC INDEX
Ryvita Crispbread	69
Stoned Wheat Thins	67
Melba Toast	70
Kavli Crispbread	71
Soda Crackers	74
Graham Crackers	74
Water crackers	78
Rice Cakes	82
Rice Crackers	91
SWEETNER	GLYCEMIC INDEX
Fructose	19
Marmalade	48
Honey	55
Jams	65
Sucrose	68
Pancake Syrup	76
PASTA	GLYCEMIC INDEX
Spaghetti, whole wheat	37
Star Pastina	38
Fettuccini (egg)	32
Spaghetti, white	38
Spiral Pasta	43
Capellini	45
Linguine	46
Macaroni	47
Rice vermicelli	58
RICE & GRAINS	GLYCEMIC INDEX
Converted, White	38
Brown	55
Long grain, White	44
Wild rice	87
Basmati	58
Aborio	69
Short grain, White	72
Instant, White	87
Glutinous (Sticky)	98
Barley, pearled	25
Buckwheat	54
Couscous	65
Cornmeal	68
DAIRY	GLYCEMIC INDEX
Yogurt, artificially sweetened	14
Skim milk	32
Yogurt, sweetened	33
Whole milk	31
Ice cream, low fat	43
Ice cream, premium	38
Your Ad Here SNACKS	GLYCEMIC INDEX
Hummus	6
Peanuts	15
Walnuts	15
Cashews	22
M & M Peanut Candies	33
Milk Chocolate	43
Kudos Bar	62
Corn Chips	63
Popcorn	72
Jelly Beans	78
Pretzels	83
Potato Chips	57
JUICES	GLYCEMIC INDEX
Tomato	38
Apple	40
Pineapple	46
Grapefuit	48
Orange	53
Cranberry Juice Cocktail	68
BREAD	GLYCEMIC INDEX
Pumpernickel	41
Sourdough	53
Stone Ground whole wheat	53
Pita, whole wheat	57
Whole Meal Rye	58
Hamburger bun	61
Whole wheat (100%)	77
Croissant	67
Taco Shell	68
Bagel	72
White	70
Kaiser roll	73
Bread stuffing	74
French Baguette	95
POTATO's	GLYCEMIC INDEX
Yam	37
Sweet	44
New	57
Canned	65
White skinned mashed	70
French Fries	75
Instant Mashed	86
Red Skinned, boiled	88
Baked	85
BAKERY	GLYCEMIC INDEX
Sponge Cake	46
Pound Cake	54
Blueberry Muffin	59
Pastry Pie Crust	59
Bran Muffin	60
Carrot Muffin	62
Angel Food Cake	67
Doughnut	76
Scones	92
COOKIES	GLYCEMIC INDEX
Chocolate Chip	44
Butter	47
Vanilla Crème Filled Wafers	50
Oatmeal	55
Fudge	57
Shortbread	64
SOUPS	GLYCEMIC INDEX
Tomato	38
Minestrone	39
Lentil	44
Black Bean	64
Pea	66
DINNERS	GLYCEMIC INDEX
Fish Stick Fingers	38
Meat Ravioli	39
Cheese Tortellini	50
Pizza	60
Macaroni and Cheese (packaged)	64
BEANS & PEAS	GLYCEMIC INDEX
Chana Dal	8
Chickpeas, dried	28
Kidney Beans, dried	28
Lentils	29
Lima Beans (frozen)	32
Yellow Split Peas	32
Chickpeas, canned	42
Blackeyed Peas, canned	42
Baked Beans	48
Kidney Beans, canned	52

Agave sweetener - the new sugar

I just stumbled on some info about Agave nectar as a sweetener. Unlike Aspartame and all the other crap, this is natural. Actually made from the Agave cactus (Same as tequila) and is quite abit sweeter than refined sugar. Here is some info I dug up.


Only recently has Agave come into use as a sweetener, north of Mexico. It has a low glycemic index level and is a delicious and safe alternative to table sugar. To learn about the Glycemic Index Level CLICK HERE. Unlike the crystalline form of fructose, which is refined primarily from corn, Agave Nectar is sweet in its natural form and is therefore much easier for the body to process and use.





This nectar does not contain processing chemicals. Even better, because it is sweeter than table sugar, less is needed in your recipes and meals.

It can be most useful for people who are diabetic, have insulin resistance (Type II, non-insulin dependant) or are simply watching their carbohydrate intake.



What is the Glycemic Index?
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or (GI) describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Glycemic Rating of SUGARS (G.I)

Agave Nectar 27
Safe For Diabetics <55
Honey 83
High fructose corn syrup 89
Sucrose 92
Glucose 137
Glucose tablets 146
Maltodextrin 150
Maltose 150

What are the Benefits of the Glycemic Index?


Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

Low GI diets help people lose and control weight
Low GI diets increase the body's sensitivity to insulin
Low GI carbs improve diabetes control
Low GI carbs reduce the risk of heart disease
Low GI carbs reduce blood cholesterol levels
Low GI carbs can help you manage the symptoms of PCOS
Low GI carbs reduce hunger and keep you fuller for longer
Low GI carbs prolong physical endurance
High GI carbs help re-fuel carbohydrate stores after exercise


How to Switch to a Low GI Diet?

You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs.

Use breakfast cereals based on oats, barley and bran
Use breads with wholegrains, stone-ground flour, sour dough
Reduce refined sugars and artificial sweeteners
Enjoy all other types of fruit and vegetables
Use Basmati or Doongara rice
Enjoy pasta, noodles, etc Eat plenty of salad vegetables with a vinaigrette dressing