To: K-list
Recieved: 1999/12/15 22:57
Subject: [K-list] Glycemic Index
From: Crushinmunchkins
On 1999/12/15 22:57, Crushinmunchkins posted thus to the K-list:
<< Losing weight fixes that in me, but other people
have to go to more trouble to control it before it kills or cripples
them. Make sure that your glucose levels are OK, whether it is K or not:
glucose should not be detected in your urine.>>
Thought you might find this useful....
I hope that everyone is finding the information provided to be
informative and applicable. This knowledge has helped me to excel at
every physical test that I have bestowed upon myself.
Below is a broad listing of foods and the glycemic effect that they
have on your body.
High glycemic foods could quite possibly be the #1 cause of obesity
and body fat elevation, aside from gluttony of course. Just to reiterate
a little about the way that insulin works. When you eat foods that
contain carbohydrates (pasta, rice, cereal, candy, fruit drinks...) your
blood-glucose levels begin to rise and your pancreas responds by
secreting insulin (a hormone) which your body uses to suck up these
carbohydrates for energy in the muscle cells and the remainder is
stored in your fat cells. The higher your insulin level or blood-sugar
ratios are, the more fat your body will store.
How do I keep my insulin levels low without eliminating carbohydrates
from my diet? You can lower the glycemic index of a food by
1) Combining fats and proteins with your carbohydrates
2) Eating the fats and proteins before you consume the carbohydrates
will be even more effective.
3) Eating foods that are low on the "Glycemic Index." Don't forget that
how high the glycemic number is relative to the amount of insulin that
your pancreas secretes.
Look for foods that are below 60 and try to avoid foods that are
higher. If you have a medium or slow metabolism I would keep the
number below 50.
*Print this list out and choose your foods judiciously! The core of
your diet should be low glycemic. But every so often don't be afraid
to tickle your sweet tooth. Warning!!! This list can change the way
that you look in the mirror!
"Survival of the Fittest"
Bakery Products
Cake, sponge 46-48
Cake, banana, made with sugar 49
--------------------------------
Cake, pound 54-56
Pizza, cheese 63
Muffins 64
Bran muffin 60
Danish 59
Fruit bread 47
Cake, flan 68
Cake, angel food 69
Croissant 70
Crumpet 72
Donut 79
Waffles 76-80
Beverages
Soy milk 31
--------------------------------
Soft drink, Fanta 71
Lucozade 99
Breads
Bürgen Soy Lin 20
Bürgen Oat Bran & Honey Loaf 31
Barley kernel bread 40
Rye Kernel bread 48
Fruit loaf 49
Oat bran bread 50
Mixed grain bread 50
--------------------------------
Pumpernickel 49-52
Whole grain rye bread 42
Bulger bread 55
Linseed rye bread 57
Pita bread, white 78-60
Rye flour bread 64-67
Rye, whole 50
Stuffing 75
Semolina bread 67
Oat kernel bread 68
Barley flour bread 69
Wheat bread, wholemeal flour 72
Melba toast 71-73
Wheat bread, white 74
Whole Wheat Bread, 72-75
Tortilla, corn 70
White Bread, 69-95
Bagel, white 75
Wheat bread, gluten free 94
Kaiser roll 73
French bread 96
French baguette 99
Breakfast Cereals
Rice Bran 20
All-bran 44
--------------------------------
Bran Buds 55
Special K 54-56
Oat Bran 55-57
Bran chex 59
Corn chex 83
Oat meal 49-53
Instant Oatmeal 66
Muesli 58-66
Porridge (oatmeal) 64
Nutri-grain 66-69
Grapenuts 67-70
Grapenuts flakes 80
Shredded Wheat 67-72
Cream of Wheat 66-73
Puffed Wheat 74-77
Cheerios 74-77
Corn Bran 75-78
Total 76-80
Team 82
Life 66
Cocopops 80
Rice Krispies 82-85
Puffed rice 90
Cornflakes 80-87
Crispix 87-91
Rice Chex 89-93
Cereal Grains
Barley, pearled 26
Rye 35
Buck wheat(kasha) 54
Wheat, whole 41
Wheat kernels 43
Bulgur 47-50
Rice, parboiled 47-50
--------------------------------
Barley, cracked 53
Wheat, quick cooking 56
Buckwheat 54-57
Sweet corn 5-57
Rice, brown 56-66 (go with long grain brown rice or basmati rice)
Rice, wild, Saskatchewan 59
Rice, white 61-88
White rice, high amylose 59
Barley, rolled 69
Taco shells 71
Cornmeal 68-72
Millet 71-75
Hominy 40
Tapioca, boiled with milk 84
Rice, instant, boiled 6 min. 85-93
Couscous 65
Cookies
--------------------------------
Oatmeal 55-58
Rich Tea 56-58
Shortbread 64-66
Arrowroot 69
Graham 74-77
Vanilla 80
Vanilla wafers 77
Crackers
--------------------------------
High Fibre Rye Crispread 68
Breton Wheat Crackers 70
Stoned Wheat Thins 68-70
Water Crackers 72-74
Kavli Norwegian 71
Rice Cakes 77-80
Puffed Crispbread 85
Saltine 72
Rye 63
Dairy Foods
Yogurt, low fat, artificially sweet 15
Milk, full fat 27-34
Milk, skim 32-34
Yogurt, low fat, fruit sugar sweet 34
Milk, chocolate, sugar sweetened 34-36
--------------------------------
Ice Cream 61-64
Ice Cream, low-fat 50
Fruit
Cherries 23
Grapefruit 26
Apricots, dried 30-35
Pear, fresh 34-39
Apple 39
Plum 24-40
Apple juice 42
Peach, fresh 26-44
Orange 40-46
Grapes 43-50
Pineapple juice 48
Tomato 38
Grapefruit juice 50
Strawberries 32
--------------------------------
Orange juice 45-57
Kiwifruit 52-55
Banana, ripe 56-62
Fruit cocktail 55
Banana, unripe 30
Mango 55-58
Apricots, fresh 60
Canned apricot 64
Raisins 64-66
Muskmelon or Cantaloupe 65-68
Pineapple 66-69
Watermelon 72-76
Legumes
Soy beans, canned 15
Soy beans 18
Lentils, red 26
Beans, dried 29
Lentils 30
Kidney beans 27-31
Kidney beans, canned 52
Split peas, yellow, boiled 33
Lima beans, baby, frozen 32-34
Garbanzo beans 34
Navy beans 39
Pinto beans 40-42
Fava beans 80
Chick Peas 33-36
Canned chick peas 42
Butter beans 31
Brown 38
Black beans 30
Black-eyed beans 43
Garbanzo beans, canned 44
Pinto beans, canned 47
Romano beans 47
Baked beans, canned 50-68
--------------------------------
Kidney beans, canned 54
Lentils, green, canned 54
Beans, dried, P. vulgaris 73
Broad beans (fava beans) 82
Pasta
Spaghetti, protein enriched 28
Fettuccine 34
Vermicelli 35-37
Vermicelli, rice 58
Angel Hair 45
Star pastina 39
Spaghetti, white 43-50
Macaroni 46
Macaroni & cheese 64
Linguine 47
Linguine, durum 50
Instant noodles 49
Bean threads 26
Gnocchi 67
Pastas, brown rice 92
Pastas, refined 65
Whole wheat(grain) spaghetti, 42-45
--------------------------------
Spaghetti, durum 57
Couscous 68
Gnocchi 69
Rice pasta, brown 96
Root Vegetables
Carrots 51-92
--------------------------------
Yam 51-53
Sweet potato 54-56
White Potato 70
Beets 66
Potato, steamed 68
Rutabaga 75
Potato, mashed 73-76
Potato, new, boiled 57
French fries 75-78
Potato, instant 86
Russet potato, baked 90
Parsnips 97-101
Potato, Instant Mashed 80-83
*The following potatoes have a low glycemic rating: Fingerling
Potatoes- Ruby Cresent & Russian Fingerlings (steamed, roasted or
barbequed) NEVER BAKED!!!
Round Red- La Soda, La Touge, Red Norland, Red Pontiac(steamed, roasted
or barbequed) NEVER BAKED!!!
Snack Foods
Peanuts 10-15
--------------------------------
Jams and marmalades 51
Chocolate 51
Potato crisps 56
Peanut M&M’s 32
Potato chips 51-55
Popcorn 56-58
Mars Bar 66
Life Savers 73
Corn chips 70-77
Jelly beans 82-83
Pretzels 85
Dates 103
Mars Bar 68
Soups
Tomato Soup 39
Lentil soup, canned 46
--------------------------------
Split pea soup 63
Black bean soup 67
Green pea soup, canned 69
Sugars
Agave Nectar 10
Fructose (twice as sweet as sucrose) 20-23
Lactose 47
--------------------------------
Honey 61-87
High fructose corn syrup 65
Sucrose 59-67
Glucose 100
Maltodextrin 110
Maltose 110
Vegetables
Peas, dried 23
All Green Vegetables
Marrowfat, dried 41
Peas, green 50
Corn 55-60
--------------------------------
Sweet corn 57-59
Pumpkin 78
Beets 64
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