Glycemic Food Index, By: Robert Dimaggio The glycemic index ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases in the two or three hours after eating. The glycemic index is about foods high in carbohydrates, and rates them by ow quickly they're converted into glucose, which is the form of sugar that is found in your blood. Foods high in fat or protein don't cause your blood sugar level to rise much. A lot of people still think that it is plain table sugar that people need to avoid. The experts used to say that, but the glycemic index shows that even complex carbohydrates, like baked potatoes, can be even worse. When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood sugar levels under control. This is especially important for athletes and people who are overweight also stand to benefit from knowing about this relatively new concept in good nutrition. Beans baby lima 32 baked 43 black 30 brown 38 butter 31 chickpeas 33 kidney 27 lentil 30 navy 38 pinto 42 red lentils 27 split peas 32 soy 18 Breads bagel 72 croissant 67 Kaiser roll 73 pita 57 pumpernickel 49 rye 64 rye, dark 76 rye, whole 50 white 72 whole wheat 72 waffles 76 Cereals All Bran 44 Bran Chex 58 Cheerios 74 Corn Bran 75 Corn Chex 83 Cornflakes 83 Cream of Wheat 66 Crispix 87 Frosted Flakes 55 Grapenuts 67 Grapenuts Flakes 80 Life 66 Muesli 60 NutriGrain 66 Oatmeal 49 Oatmeal 1 min 66 Puffed Wheat 74 Puffed Rice 90 Rice Bran 19 Total 76 Cookies Graham crackers 74 oatmeal 55 shortbread 64 Vanilla Wafers 77 Crackers Kavli Norwegian 71 rice cakes 82 rye 63 saltine 72 stoned wheat thins 67 water crackers 78 Desserts angel Food Cake 67 banana bread 47 blueberry muffin 59 bran muffin 60 Danish 59 fruit bread 47 pound cake 54 sponge cake 46 Fruit apple 38 apricot, canned 64 apricot, dried 30 apricot jam 55 banana 62 banana, unripe 30 canteloupe 65 cherries 22 dates, dried 103 fruit cocktail 55 grapefruit 25 grapes 43 kiwi 52 mango 55 orange 43 papaya 58 peach 42 pear 36 pineapple 66 plum 24 raisins 64 strawberries 32 strawberry jam 51 watermelon 72 Grains barley 22 brown rice 59 buckwheat 54 bulger 47 chickpeas 36 cornmeal 68 couscous 65 hominy 40 millet 75 rice, instant 91 rice, parboiled 47 rye 34 sweet corn 55 wheat, whole 41 white rice 88 wh. rice, high amylose 59 Juices agave nector11 apple 41 grapefruit 48 orange 55 pineapple 46 Milk Products chocolate milk 34 ice cream 50 milk 34 pudding43 soy milk 31 yogurt 38 Pasta brown rice pasta 92 gnocchi 68 linguine, durum 50 macaroni 46 macaroni & cheese 64 spaghetti 40 spag. prot. enrich. 28 vermicelli 35 vermicelli, rice 58 Sweets honey 58 jelly beans 80 Life Savers 70 M&M's Choc. Peanut 33 Skittles 70 Snickers 41