Glycemic Table

In this table you can see if what you eat every days is "GOOD" for you "NOT SO GOOD" for you of "BAD" for you.

When we eat carbohydrates (including starch and sugars), they are digested and converted into glucose, a simple sugar, by our bodies. Glucose is then absorbed and therefore enters into the blood stream providing energy for our daily activities. The Glycemic Table is a standardized system of ranking foods based on their effect on blood glucose levels over 2 - 3 hours compared to a reference food. Foods that are digested and absorbed faster will be worse for you than foods that are digested and absorbed slower.

GOOD

NOT SO GOOD

BAD

Breads:
Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat

Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)

Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).

Meats:
Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

Breads:
100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker

Cereals:
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)

Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.

Milk Products:
2% milk, cheese, Regular plain yogurt

Fruit:
Banana, Kiwi, Mango, papaya, orange juice.

Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.

Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh

Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.'

Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.

Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.

Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.

Meats:
Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut butter.

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