Free Glycemic Index Chart

Use our Free Glycemic Index Chart to make your weight loss seem like a breeze. When you choose better food, you feel better. Your weight will melt off and stay off.

The glycemic index measures how fast our body digests carbohydrates.

When a carbohydrate is digested quickly, it causes a bigger change in our blood sugar. We don't want that. Those foods have a HIGH number on the glycemic index.

If a carbohydrate is digested slowly, it has a much smaller effect on our blood sugar. Yes, that's what we want. Those foods have a LOW number on the glycemic index.

Good news - the LOW and slow carbohydrates are healthier for us.

Glycemic Index Chart

Low Glycemic Foods
EAT THESE
Med/High Glycemic Foods
LIMIT THESE
DRINKSDRINKS
Apple juiceBeer
Chocolate MilkGatorade
Cranberry juice
Orange juice
Pineapple juice
Strawberry Milk
Tomato juice
White Milk
BREADBREAD
9-Grain breadsCroissant
Pumpernickel breadLight rye bread
Sourdough breadsRaisin bread
Spelt multigrain breadWhite breads
Wonder White Low GI breadWhole wheat breads
CEREALCEREAL
Kellogg's All-BranShredded wheat
Frosted FlakesRaisin Bran
Muesli, natural
Oat bran, raw
Steel cut oatmeal
CAKES, MUFFINS, COOKIES CAKES, MUFFINS, COOKIES
9 Grain muffinAngel food cake
Apple muffin, homemadeBlueberry muffin
Cake mix and icingBran muffin
Chocolate muffinCroissant, plain
Sponge cakeDoughnut, cinnamon & sugar
Oatmeal cookiesOatmeal muffin
Pancakes, from mix
Scones
Waffles
Vanilla Wafers
DAIRY DAIRY
Mousse Sweetened condensed milk
Pudding Tapioca pudding
Ice cream
Milk
Yogurt
FRUIT FRUIT
Apple, fresh or dried Apricots
Apricots, dried Banana, ripe
Avocado Cantaloupe
Banana, under ripe Dried fruits
Berries Figs
Dates Papaya
Fruit & nut mix Peaches, in syrup
Fruit cocktail Pineapple
Grapefruit Raisins
Grapes Watermelon
Kiwi
Kumquats
Mango
Nectarine
Orange
Peaches
Pear
Plum
Prunes
Rhubarb
Strawberries
PASTA & NOODLES PASTA & NOODLES
Most pastas Gnocchi
Kraft macaroni & cheese
Rice noodles & pasta
RICE RICE
Uncle Ben's rice, in pouchesArborio risotto rice
Basmati rice
Instant white rice
Jasmine rice
Wild rice
SNACKS SNACKS
Chocolate, plain Fruit Roll-Ups
Combos Snacks Gummi candies
Kudos bars Jelly beans
Marmalade Licorice
Milky Bar, white Lifesavers
Granola bar-some kinds Granola bar-some kinds
Nutella Mars bar
NutriSystem snacks Marshmallows
Nuts Microwave popcorn, plain
Peanut M&M's Milky Way bar
Potato chips, plain Pop-tarts
Shaklee snacks Pretzels
Snickers bar Rice Krispie Treats
Strawberry jam Skittles
Twix bar
Zone bars
SOUPS
Most of them
VEGETABLES VEGETABLES
Carrots Beets, canned
Corn White potato, no skin
Parsnips Hash browns
Sweet potato & Yam Mashed potatoes
Winter squashes Potato Chips
Instant potatoes
"NON-CARB" VEGETABLES
Artichokes
Asparagus
Baby corn
Bamboo shoots
Bean sprouts
Bok choy
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Chilies
Cucumber
Eggplant
Endive
Fennel
Garlic
Green beans
Herbs
Horseradish
Kohlrabi
Leeks
Lettuce & greens
Mushrooms
Okra
Onions
Peppers
Radishes
Sauerkraut
Seaweed
Snow peas
Squash
Tomatoes
Turnips
Water chestnuts
Zucchini

How do I actually use this low glycemic food list?

You've accomplished Step One: knowledge. You know which foods to eat and which ones to limit, avoid, or cut out altogether.

Step Two is harder: changing your eating habits. We have help. Click here for a very easy structure to change your eating.

We also have lots of recipes on our website.



Let the Free Glycemic Index Chart be the next step in changing your eating habits for the better!

Return to WEIGHT LOSS CHARTS (from Free Glycemic Index Chart)

Return to HOME Page for WeightCruncher.com



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