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Glycemic Index
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Cereals
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Snacks
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Pasta
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Beans
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All Bran
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51
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chocolate bar
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49
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cheese tortellini
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50
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baked
|
44
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Bran Buds + psyll
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45
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corn chips
|
72
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fettucini
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32
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black beans, boiled
|
30
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Bran Flakes
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74
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croissant
|
67
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linguini
|
50
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butter, boiled
|
33
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Cheerios
|
74
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doughnut
|
76
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macaroni
|
46
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cannellini beans
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31
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Corn Chex
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83
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graham crakers
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74
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spagh, 5 min boiled
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33
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garbanzo, boiled
|
34
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Cornflakes
|
83
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jelly beans
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80
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spagh, 15 min boiled
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44
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kidney, boiled
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29
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Cream of Wheat
|
66
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Life Savers
|
70
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spagh, prot enrich
|
28
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kidney, canned
|
52
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Frosted Flakes
|
55
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oatmeal cookie
|
57
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vermicelli
|
35
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lentils, green, brown
|
30
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Grapenuts
|
67
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pizza, cheese & tom
|
60
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Soups/Vegetables
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lima, boiled
|
32
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Life
|
66
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Pizza Hut, supreme
|
33
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beets, canned
|
64
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navy beans
|
38
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muesli, natural
|
54
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popcorn, light micro
|
55
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black bean soup
|
64
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pinto, boiled
|
39
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Nutri-grain
|
66
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potato chips
|
56
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carrots, fresh, boil
|
49
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red lentils, boiled
|
27
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oatmeal, old fash
|
48
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pound cake
|
54
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corn, sweet
|
56
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soy, boiled
|
16
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Puffed Wheat
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67
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Power bars
|
58
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french fries
|
75
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Breads
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Raisin Bran
|
73
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pretzels
|
83
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grean pea, soup
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66
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bagel, plain
|
72
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Rice Chex
|
89
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saltine crakers
|
74
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green pea, frozen
|
47
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baquette, Frnch
|
95
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Shredded Wheat
|
67
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shortbread cookies
|
64
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lima beans, frozen
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32
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croissant
|
67
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Special K
|
54
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Snickers bar
|
41
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parsnips
|
97
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dark rey
|
76
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Total
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76
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strawberry jam
|
51
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peas, fresh, boil
|
48
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hamburger bun
|
61
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Fruit
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vanilla wafers
|
77
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pot, new, boiled
|
59
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muffins
|
 |
apple
|
38
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Wheat Thins
|
67
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pot, red, baked
|
93
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apple, cin
|
44
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apricots
|
57
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Crackers
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pot, sweet
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52
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blueberry
|
59
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banana
|
56
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graham
|
74
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pot, white, boiled
|
63
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oat & raisin
|
54
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cantalope
|
65
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rice cakes
|
80
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pot, white, mashed
|
70
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pita
|
57
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cherries
|
22
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rye
|
68
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split pea soup w/ham
|
66
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pizza, cheese
|
60
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dates
|
103
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soda
|
72
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tomato soup
|
38
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pumpernickel
|
49
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grapefruit
|
25
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Wheat Thins
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67
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yam
|
54
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sourdough
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54
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grapes
|
46
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Cereal Grains
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Milk Products
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rye
|
64
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kiwi
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52
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barley
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25
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chocolate milk
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35
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white
|
70
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mango
|
55
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basmati white rice
|
58
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custard
|
43
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wheat
|
68
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orange
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43
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bulgar
|
48
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ice cream, van
|
60
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Drinks
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papaya
|
58
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couscous
|
65
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ice milk, van
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50
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apple juice
|
40
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peach
|
42
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cornmeal
|
68
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skim milk
|
32
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colas
|
65
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pear
|
58
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millet
|
71
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soy milk
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31
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Gatorade
|
78
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pineapple
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66
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Sugars
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tofu frozen dessert
|
115
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grapefruit juice
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48
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plums
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39
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fructose
|
22
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whole milk
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30
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orange juice
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46
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prunes
|
15
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honey
|
62
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yogurt, fruit
|
36
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pineapple juice
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46
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raisins
|
64
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maltose
|
105
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yogurt, plain
|
14
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watermelon
|
72
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table sugar
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64
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stevia root sweetner**
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0
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*Actually, the GI indirectly measures a food's effect on blood sugar. It actually measured the "area under the blood
sugar curve" following a set intake of that carb.
** Stevia is the perfect sweetner, highly potent in small doses. Used as a pocket size packet or loose or in liquid,
stevia balances adrenals and pancreas and allow normal blood sugar to remain balanced, and those out of balance such as Diabetics and Hypoglycemics can use and enjoy healthy sweet. Not artificial with the damage that is now being reported from artificial sweetners. Here is the names to absolutely do not ingest. ADD/ADHD is triggered by these as well. Aspertame, Equal blue packet, Pink packet, Yellow packet that says it is natural is a bold face lie. Read about how to read labels to determine whether something is telling you the truth or implying a half truth. Click here to read about labels and what they mean in the alternative health products.
Additional Chart with more food stuffs, some are repeated but it makes for a more complete charting of foods.
Glycemic Index of Cereals
Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67
Glycemic Index of Grains
Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68
Glycemic Index of Dairy
Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33
Glycemic Index of Snacks
Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15
Glycemic Index of Cookies
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crispbread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78
Glycemic Index of Sugars
Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65
BLUE IRIS SANCTUARY
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Glycemic Index of Whole Fruit
Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103
Glycemic Index of Pasta
Spaghetti 43
Ravioli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58
Glycemic Index of Breads Muffins & Cakes
Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69
Glycemic Index of
Vegetables
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54
Glycemic Index of Beans
Baked Beans 48
Broad Beans 79
Cannellini Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31
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How Many grams of fat should you take in per day?
Answer:
It generally is figured as a percentage of your daily caloric intake, which varies with your age, sex, and activity level. Additionally, you should pay attention to the type of fat, avoiding saturated fats, and getting your allotment mostly in unsaturated (mostly vegetable) fats and fish oils. The new USDA Food Pyramid is a pretty good and workable guide, unlike the old ones.
Assuming you're trying to lose weight, try to shoot for 30-35 grams of fat a day, it may take a few weeks to discipline yourself down to that but it works.
The American Heart Association recommends limiting dietary fat to 30% of total calories, however, if you are overweight, need to lower blood cholesterol or have another medical concern, you may need less than the recommended 30%. Ask your health care professional what percentage of fat is right for you.
The average person should have about 85- 100 grams of fat per day. If you are on a diet you should have about 60 grams of fat per day.
The United States Health Department states the following on their site: A 1,600 calorie per day diet: 18 grams of saturated fat or less, 53 grams of fat or less. A 2,000 calorie per day diet: 20 grams of saturated fat or less, 65 grams of fat or less. A 2,200 calorie per day diet: 24 grams of saturated fat or less, 73 grams of fat or less. A 2,500 calorie per day diet: 25 grams of saturated fat or less, 80 grams of fat or less . A 2,800 calorie per day diet: 31 grams of saturated fat or less, 93 grams of fat or less. Keep in mind that most women should have a diet of no more than 2,000 calories/day, men no more than 2,500/day.) If you are trying to lose weight, 30 grams of fat. If you are a young teenager about 40-65 grams of fat. Consuming more than 65 grams of fat a day is unhealthy, an adult should have 65 grams or a little less simple. Just don't eat too much and eat fats sparingly.
Remember you MUST have good fats in your diet daily. The brain tissue needs this and the bad fat needs good fats to burn it off. Sounds counter intuitive but it is a fact. I will give you a warning in the story of my dear neighbor. He ended up with horrible horrible form of alzheimers. He deprived himself of fat even over riding his doctors orders of taking in some fats. He became paranoid when he had a heart attack. He went to an extreme in his diet and deprived his brain and body of this much needed good fats. This is back in the 70's and 80's and the doctors were touting the low fat diets. The food industry complied with products that were just awful food stuffs. We became a nation of the low fat fad. Guess what? We became fatter. Diet drinks!!! Strokes and diabetes goes through the roof. I will post the article on artificial sweetners later. Come back and look for my blog. Diet is a dirty word. Use common sense. Lots of Veggies, whole grain rice (not bleached junk) good fats like coconut oil, olive oil, rendered butter called ghee. Go to the free health articles section and read about Ghee. Live good, Live smart and journey well. Love and blessings, Adelle Schultz
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