Printable List Of Low Glycemic Index Foods

Food list rating glycemic index bakery products pound cake low 54 danish pastry medium 59 muffin unsweetened medium 62 cake tart medium 65 cake angel medium 67 croissant medium 67 waffles high 76 doughnut high 76.

Printable list of low glycemic index foods. One serving of protein is enough for one meal. 2008 by fiona s. You dont list the newer nut milks like cashew or almond etc. You can find meals that include low gi foods in our recipe section.

Diet book by rick gallop you can find the same data below arranged in red yellow and green zones on our glycemic index chart. All glycemic index food chart. Soy beans are a very low glycemic food with a gi value of 18. The glycemic index is a tool that measures the effect of a specific food digesting into the bloodstream to create insulin.

Foods are measured against pure glucose which has a value of 100 on the index. The glycemic index or gi index is the measurement of how foods raise our blood glucose after eating them. Atkinson kaye foster powell and jennie. High gi foods gi of 70 try to avoid these medium gi gi of 55 69 use caution low gi gi of 0 54 these are your target zone but remember this doesnt mean these are necessarily good for you foods theyre just a representation of their gi score.

31 number 12 pages 2281 2283. Glycemic index food list. Actual sugar has a glycemic index of 100 and other foods measured are ranked as low moderate and high gi foods. White beans black beans kidney beans garbanzo beans and all other legumes are low glycemic foods with gi values ranging from the high 20s to the low 30s.

Proteins and fats are low glycemic. 0 55 low gi 56 69 medium gi 70 100 high gi. Glycemic index food list evaluate the glycemic index gi values of your favorite carbohydrate foods. If you prefer the traffic light system used in the low gi.

Researchers have determined the glycemic index gi values of more than 2500 foods. Heres a partial list of the more popular carbohydrate foods you may choose as part of your daily diet. Foods raise glucose to varying levels carbs increase blood sugar the most fats and protein second. Adding a low gi food to a meal will lower the glycemic index of the whole meal.

However eating too much animal protein at a meal can raise blood sugar. Along with a myriad of health problems caused by an over secretion of insulin one of the major problems of excess insulin is that it triggers the extra storage of fat. Rand miller in the december 2008 issue of diabetes are vol. The index ranges from 0 to 100 with.

Very simply the glycemic index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating.