Low Glycemic Foods (20-49)

(Decrease risk of developing heart disease)

Breakfast Cereals:

All-Bran All-Bran Fruit ‘n Oats

Fiber One Oatmeal (not instant) Oat bran

Fruits and fruit juices: (Limit to 1-2 servings per day)

Apples Apricots (fresh & dried)

Blackberries Blueberries

Cherries Cranberries Peaches Pears Plums Prunes

Grapefruit Raspberries Strawberries Tangerine

Apple juice Grapefruit juice

Tomato juice

Beans and legumes (fresh-cooked):

Black-eyed peas Butter beans

Chick peas Lentils

Green beans Lima beans Kidney beans Navy beans

Pinto beans Snow peas

Non-starchy vegetables:

Asparagus, avocado, broccoli, cabbage, cauliflower, celery, cucumber, greens, lettuce, mushrooms, peppers, tomatoes, okra, onions, spinach, summer squash

Grains:

Barley Bulgur

Rye Wild rice

Nuts and oils :

Almonds Peanuts Sunflower seeds Hazelnuts Pecans Walnuts

Oils that are liquid at room temperature

Dairy, fish, meat, soy, and eggs:

Milk, skim Lowfat cheese

Yogurt, lowfat, fruit sugar sweetened

Lean red meat Fish

Skinless chicken & turkey Shellfish

Egg whites (up to 3 daily) Soy products

Egg yolks (up to 7 or _____ per week)

Moderate Glycemic Foods (50-69)

Breakfast Cereals:

Bran Buds Bran Chex

Just Right Mini-Wheats

Special K Swiss muesli

Fruits:

Banana (under-ripe) Dates

Figs Grapes

Kiwi Mango

Oranges Raisins

Fruit Juices:

Cranberry juice Orange juice

Beans and legumes:

Boston-type baked beans

Canned pinto, kidney, or navy beans

Green peas

Vegetables:

Beets Carrots

Sweet potato Yam

Corn on the cob

Breads:

Pita (pocket) bread Oat bran bread

Pumpernickel bread Rye bread

Wheat bread, high fiber

Grains:

Cornmeal Rice, brown Rice, white Couscous

Pasta:

Macaroni Pizza, cheese Ravioli, meat filled Spaghetti, white

Nuts:

Cashews Macadamia

Snacks:

Chocolate Ice cream, lowfat Muffin Popcorn

High Glycemic Foods (70-100)

Breakfast Cereals:

Cheerios Corn Chex

Corn Flakes Cream of Wheat

Grape Nuts Grape Nut Flakes

Grits Nutri-Grain

Puffed Rice Puffed Wheat

Rice Chex Rice Krispies

Shredded Wheat Team

Total

Fruits:

Pineapple Watermelon

Banana (over-ripe)

Beverages:

Sodas, sweet tea, pineapple juice

Vegetables:

Potato, baked, boiled, fried, mashed

French fries

Canned or frozen corn

Parsnips

Winter squash

Breads:

Most breads (white and whole grain)

Bagels Bread sticks

Bread stuffing Kaiser roll

Dinner rolls

Grains:

Rice, instant Tapioca, with milk

Candy and most cookies

Snacks:

Donuts Corn chips Jelly beans Pretzels

Pastries