The Glycemic Index

THE GLYCEMIC INDEX
Most intelligent individuals know that sugar is not good for you. Indeed, it is downright harmful, not only raising blood sugar but also depleting you of many essential nutrients, mobilizing insulin and eventually wearing out the pancreas. Glucose's ability to raise blood sugar is rated as having a Glycmic Index (G.I.) of 100. The higher a food's G.I., the more strain on the body, with resultant obesity, diabetes and heart disease. Ideal foods have a G.I. below 55.

Foods containing G.I. 55 and above

Pretzels

83

Ice cream

61

Glucose

100

Sucrose

65

Honey

58 (the best of the sweeteners)

Maltose

105

Cantaloupe

65

Bagel

72

Croissant

67

Rye Bread

76

Graham crackers

74

Vanilla Wafers

77

Water cracker

78

Crisp bread

81

Gator Aid

78

Corn Chips

72

Most candy

68-80

White bread

70

Whole wheat bread

69

Taco shells

68

Rice Krispies

82

Short grain rice

72

Corn Flakes

84

Shredded Wheat

67

Baked potato

93

Pumpkin

75

Parsnips

97

Some of the best foods with desirable G.I. are:

Foods with desirable G.I.

Brown rice

55

Pasta

41

Sourdough bread

52

Stone-ground whole wheat bread

53

Most beans (except broad)

30-48

Most non-root vegetables

44-55

Apples

38

Banana

55

Cherries

22

Oatmeal

49

Oatmeal cookie

55

Grapefruit

25

Grapes

46

Orange

44

Peach

42

Skim milk

32

Whole milk

27

Yogurt, flavored, low fat

33

Orange juice

46

Plain non-flavored yogurt

14

Carrots

49

Sweet potato

51

Most nuts

low

Most meat

low

Eggs

low

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