Glycemic Index

Beans		Cookies		Grains
baby lima	32	oatmeal	55	barley	22
baked	43	shortbread	64	brown rice	59
black	30	Vanilla Wafers	77	buckwheat	54
brown	38			bulger	47
butter	31	Crackers		chickpeas	36
chickpeas	33	Kavli Norwegian	71	cornmeal	68
kidney	27	rye	63	hominy	40
navy	38	saltine	72	millet	75
pinto	42			rice, instant	91
red lentils	27	Desserts		rice, parboiled	47
split peas	32	Angel Food Cake	67	rye	34
soy	18	bran muffin	60	sweet corn	55
		Danish	59	wheat, whole	41
		fruit bread	47	white rice	88
Breads		pound cake	54	white rice, amylose	59
bagel	72	sponge cake	46
Kaiser roll	73
pita	57	Fruit		Juices
pumpernickel	49	apple	38	apple	41
rye	64	apricot, canned	64	grapefruit	48
rye, whole	50	apricot, dried	30	orange	55
white	72	banana	62	pineapple	46
whole wheat	72	banana, unripe	30
waffles	76	cherries	22	Milk Products
		fruit cocktail	55	chocolate milk	34
Cereals		grapefruit	25	ice cream	50
All Bran	44	grapes	43	milk	34
Cheerios	74	kiwi	52	yogurt	38
Corn Bran	75	mango	55
Cornflakes	83	orange	43	Pasta
Grapenuts	67	pear	36	brown rice pasta	92
Flakes	80	pineapple	66	linguine, durum	50
Muesli	60	plum	24	macaroni	46
NutriGrain	66	raisins	64	macaroni & cheese	64
Oatmeal	53	strawberries	32	spaghetti	40
Oatmeal 1 min	66	watermelon	72	spag. prot. enrich.	28
Puffed Wheat	74			vermicelli	35
Puffed Rice	90			vermicelli, rice	58
Rice Krispie	82
Shredded Wheat	69
Special K	54	Compiled by The Permacult Project & the Chronic Fatigue Centre 2001
Swiss Muesli	60

Note that these numbers are compiled from a wide range of research labs, and as often as possible from more than one study.
Amazon ships these books worldwide, but if you'd prefer to deal with Amazon in the UK, click here

| Amazon.co.uk
The books featured here are from Amazon - they ship internationally,
however, if you'd prefer to deal with Amazon in Europe - click here

The glycemic index is a useful tool that measures how fast a particular food is likely to raise your blood sugar. It can be very helpful in managing your blood sugars. For example, if your blood sugar is low or it is dropping during exercise, you would prefer to eat carbohydrates that raise your blood sugar quickly. On the other hand, if you want to keep your blood sugar from dropping during a few hours of mild activity, you might prefer to eat extra carbohydrate with a lower glycemic index and longer action time. And if your blood sugar tends to spike after breakfast, you would want to select a cold cereal with a lower glycemic index.

The numbers above are based on glucose, which is the fastest carbohydrate available except for maltose. Glucose is given a value of 100 - other carbs are given a number relative to glucose. Faster carbs (higher numbers) are great for raising low blood sugars and for covering brief periods of intense exercise. Slower carbs (lower numbers) are helpful for preventing overnight drops in the blood sugar and for long periods of exercise. (Note: if you prefer to use white bread as your standard, simply multiply the numbers above by 1.42, i.e., glucose would have a glycemic index of 142.)

Note that these numbers are compiled from a wide range of research labs, and as often as possible from more than one study. These numbers will be close but may not be identical to other glycemic index lists. The impact a food will have on blood sugars depends on many other factors like ripeness, cooking time, fiber and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control.

Disclaimer: I am NOT a medical professional.
I am a CFS - EBV sufferer who is relaying some of his experiences and opinions.
None of the information on these pages is to be construed as medical advice. Please see a doctor for such advice.
Due to the nature of my illness, I am unable to work for a regular employer in my former occupation as a journalist, and have started this Website, it's mirror sites and others, as an information resource and business.
Principles of this site & Privacy Policy here.
Marcus Webb, Webmaster