The Glycemic Index

Low GI	=	55 or less
Medium GI	=	56 - 69
High GI	=	70 or more

Using the Glycemic Index to maximize exercise

Knowing he Glycemic Index will also assist with exercise. If you are planning to exercise, you should eat low glycemic carbs about 60 minutes after exercising.

Eating high glycemic foods will help you recover from your workout. Specifically, faster carbohydrates that are high on the Glycemic Index are great for raising low blood sugars after intense exercising whereas low Glycemic Index foods are helpful in maintaining blood sugar levels for long periods of exercise.

Glycemic Index of common foods

Glucose	100
Breads
Mixed grain bread	28
Oat Bran bread	48
Pita bread, white	57
Wheat bread, wholemeal	69
White bread	71
Bagel, white	71

Breakfast cereals
Rice Bran	19
All Bran	42
Oatmeal	49
Special K	54
Muesli	56
Life	66
Grapenuts	67
Cream of Wheat	70
Cheerios	74
Total	76
Team	82
Cornflakes	83
Crispix	87

Fruit & fruit products
Pear, fresh	37
Apple	38
Orange	44
Grapes	46
Banana	54
Raisins	64
Watermelon	72

Snack food
Peanuts	15
Popcorn	55
Pretzels	81
Dates	103

Sugars
Fructose	22
Honey	58
Sucrose	64
Maltodextrin	105
Maltose	105


Cereal grains
Barley, pearled	25
Rice, instant, boiled 1 min	46
Sweet corn	55
Rice, brown	55
Rice, white	55
Couscous	65
Rice, instant, boiled 6 min	90

Dairy foods
Yogurt, low-fat, artificially sweet	14
Milk, skim	32

Legumes
Lentils, red	25
Kidney beans	29
Butter beans	31
Pinto beans	39
Baked beans, canned	48
Kidney beans, canned	52

Pasta
Fettucine	27
Vermicelli	35
Spaghetti, protein enriched	27
Spaghetti, white	41
Macaroni	45
Linguine	46
Tortellini, cheese	50

Soups
Tomato soup	38
Black bean soup	64
Split pea soup	60

Vegetables
Carrots, cooked	39
Yams	51
Sweet potatoes	54
Potatoes, white, boiled	56
Potatoes, new	57
Beets	64
Potatoes, mashed	70
Potatoes, baked	85

Breads	GI
Rye bread	48
Pita bread, whole wheat bread	57
Croissant	67
Oat bran bread	68
Mixed grain bread	69
Pumpernickel	71
Pita bread, white	82
Hamburger bun	87
Melba toast	100
Bagel, white	103
Kaiser rolls	104
Bread stuffing	106
Rice cakes	110
Wheat bread, Wonder white	112
Wheat bread, gluten free	129
French baguette	136

Cookies	GI
Oatmeal	79
Rich Tea	79
Shortbread	91
Arrowroot	95
Graham Wafers	106
Vanilla Wafers	110

Crackers	GI
Jatz	79
High Fiber Rye Crispbread	93
Wheat Crackers	96
Stoned Wheat Thins	96
Water Crackers	102
Rice Cakes	110
Puffed Crispbread	116

Dairy	GI
Yogurt, low-fat, plain	20
Milk, chocolate	34
Milk, full fat	39
Milk, skim	46
Yogurt, low-fat, fruit	47
Ice cream, low-fat	71
Ice cream	87

Fruit & fruit products	GI
Cherries	32
Grapefruit	36
Apple	38
Apple juice, unsweetened	40
Apricots, dried	44
Pear, fresh	53
Apple	54
Plum	55
Apple juice	58
Peach, fresh	60
Orange	53
Pear, canned	63
Grapes	66
Pineapple juice	66
Peach, canned	967
Grapefruit juice	69
Orange juice	74
Kiwi	75
Banana	77
Fruit cocktail	79
Mango	80
Apricots, fresh	82
Raisins	91
Apricots, canned syrup	91
Pineapple	94
Rockmelon (musk melon, cantaloupe)	93
Watermelon	103

Pasta	GI
Spaghetti, protein enriched	38
Fettuccini	46
Ravioli, meat filled	56
Spaghetti, white	59
Spirali	61
Capellini	64
Macaroni	64
Linguine	65
Instant noodles	67
Tortellini, cheese	71
Macaroni & cheese	92
Gnocchi	95

Snack food	GI
Peanuts	21
Mars Peanut M & M's	46
Mars Snicker Bar	57
Mars Twix Cookie Bars	62
Mars Chocolate	63
Jams and marmalades	70
Chocolate	70
Potato crisps	77
Popcorn	79
Muesli Bars	87
Mars Bar	91
Mars Skittles	98
Life Saver	100
Corn Chips	105
Jelly Beans	114
Pretzels	116
Dates	146

Breakfast items	GI
Rice bran	27
Kellogg's All Bran Fruit'n Oats	55
All Bran	60
Granola Bars, Quaker Chew	61
Oatmeal	70
Bran Buds	75
Special K	77
Oat Bran	78
Kellogg's Honey Smacks	78
Muesli	80
Kellogg's Mini-Wheats	81
Bran Chex	83
Kellogg's Just Right	84
Life	94
Nutri Grain	94
Grapenuts	96
Shredded Wheat	99
Cream of Wheat	99
Golden Grahams	102
Puffed Wheat	105
Cheerios	106
Corn Bran	107
Breakfast Bar	109
Coco Pops	110
Post Flakes	114
Rice Krispies	117
Team	117
Corn Chex	118
Cornflakes	119
Crispix	124
Rice Chex	127

Grains	GI
Barley, pearled	36
Rye	48
Wheat kernels	59
Rice, instant, boiled	65
Bulgur	68
Barley, cracked	72
Wheat, quick cooking	77
Buckwheat	77
Sweet corn	78
Rice, brown	79
Rice, white	83
Couscous	93
Barley, rolled	94
Taco shells	97
Cornmeal	98
Millet	101
Tapioca, boiled with milk	115

Vegetables	GI
Peas, green	38
Peas, dried	44
Sweet potato	54
Sweet corn	55
White potato	56
Yams	71
Carrots	71
Potato, white, boiled	80
Beets	91
Potato, mashed	100
Rutabaga	103
Pumpkin	107
Potato, micro-waved	117
Potato, instant	118
Potato, baked	121
Parsnips	131

Legumes	GI
Soy beans	25
Lentils	41
Kidney beans	42
Garbanzo beans	47
Pinto beans	55
Black-eyed beans	59
Pinto beans, canned	64
Black beans, canned	69
Kidney beans, canned	69

Soups	GI
Tomato soup	54
Lentil soup, canned	63
Split pea soup	89
Black bean soup	92
Green pea soup, canned	94

Sugars	GI
Agave nectar	11
Fructose	32
Lactose	65
Honey	83
High fructose corn syrup	89
Sucrose	92
Glucose	137

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