GLYCEMIC INDEX FOOD CHART - Clover Sites

1 GLYCEMIC INDEX FOOD CHARTB eans/PeasBaked beans (low-fat, 1/2 C)Black beansBlack-eyed peasButter beansCannelliniChickpeas (garbanzo beans)Haricot beansItalian beansKidney beansLentilsLima beansMung beansNavy beansPeasPigeon beansPinto beansRefried beans (low-fat)Romano beansSoybeansSplit peasBeveragesAlmond Milk (Unsweetened)Bottled waterClub sodaCoffee (w/ skim milk, no sugar)Herbal teasLight instant hot chocolateMilk (skim)Soy milk (plain, low-fat)Tea (w/ skim milk, no sugar)BreadsWhole-grain high-fiber bread (7 grains or higher)Cereal/GrainsArrowroot flourBarleyBran (oat, wheat)BuckwheatBulgurGram flourKamut (not puffed)QuinoaRice (basmati, brown, long-grain, wild)Wheat berriesWheat germWhole wheat flourCerealsCold w/ 10g fiber or protein per servingAll-BranBran BudsFiber OneKashi GoLeanKashi GoLean CrunchKashaKashi GoLean hot cerealLarge-flake, rolled, or steel-cut oats (Old-Fashioned, slow cook)Natural Muesli Oat branCondiments/SeasoningsCapersChili powderExtracts (vanilla, etc)GarlicGravy mix (max 20 cal per 1/4 C.)

2 Serving)Herbs/SpicesHorseradishHummusMay onnaise (fat-free)MustardSalsa (no added sugar)SauerkrautSoy sauce (low sodium)Teriyaki sauceVinegar (all types)Worcestershire sauceDairyButtermilk (skim or 1%)Cheese (fat-free)Cottage cheese (1% or fat-free)Cream cheese (nonfat)Extra-low-fat cheese ( Light Laughing Cow/Boursin)Flavored yogurt (fat-free with sweetener)Frozen yogurt (1/2 cup; low-fat)Milk (skim)Sour cream (fat-free or 1%)Soy cheese (low-fat)Soy milk (plain, low-fat)Soy/whey protein powderFats/Nuts/OilsAlmonds (limit serving size)Canola oil (limit svg size)/seedCashews (limit svg size)FlaxseedHazelnuts (limit svg size)Macadamia nuts (limit svg size)Mayonnaise (fat-free)Olive oil (limit svg size)Pistachios (limit svg sizeSalad dressings (low-fat, low sugar)Soft margarine (nonhydrogenated, )Vegetable oil spraysVinaigrettesFruits (fresh/frozen)ApplesAvocado (1/4 of the fruit)Good Choices (GI under 55)

3 GLYCEMIC INDEX FOOD CHARTB lackberriesBlueberriesCherriesCranberrie sGrapefruitGrapesGuavaLemonsOrangesPeach es/nectarinesPearsPlumsRaspberriesRhubar bStrawberriesFruits (bottled/canned/dried)Apples (dried)Applesauce (unsweetened)Fruit spreads (double fruit, no added sugar)Mandarin orangesPeaches/pears in juiceJuicesEat the fruit rather than drinking the juiceProteinBeef (lean cuts)Canadian baconChicken breast (skinless)Deli meats (lean)Egg BeatersEgg whitesGround beef (extra lean - 10% or less fat)Liquid eggsMoosePastrami (turkey)Pork tenderloinRabbitSashimiSeafood, canned in waterSeafood, fresh or frozen (no batter or breading)Smoked salmonSoy cheese (low-fat)Soy/whey protein powderTofu (soft)Turkey breast (skinless)Turkey rollVealVeggie burgerVenisonPastaAny shape (use whole-wheat or protein-enriched, if available) cooked al dentePasta SaucesCanned/bottled sauces w/ veggies (light, no added sugar)Homemade sauce (no added sugar)SnacksAlmonds (limit serving size)Applesauce (unsweetened)Canned peaches/pears in juiceFlavored yogurt (fat-free with sweetener)Fresh fruit ( Fruit list)

4 Hazelnuts (limit svg size)PicklesSeeds ( , pumpkin, sesame, sunflower)Soy nutsWalnutsSoupsCanned chunky bean and vegetableHomemade soups w/ Green light ingredientsMisoSugar and sweetenersEqualSplendaStevia/TruviaSugar TwinSugar Twin Granulated BrownSweet'N LowVegetables (fresh/frozen)Alfalfa sproutsAsparagusAvocado (1/4 of the fruit)Beans (green/wax)Bell peppersBok choyBroccoliBroccoli rabeBrussel sproutsCabbage (all varieties)CarrotsCauliflowerCeleryCollar d greensCucumbersEggplantFennelGarlicHeart s of palmKaleKohlrabiLeeksLettuce (all varieties)MushroomsMustard greensOkraOlivesOnionsPeasPeppers (hot)PicklesPotatoes (boiled, small, preferably new)RadicchioRadishesRapiniSalad greens Snow peasSpinachSwiss chardTomatoesZucchiniGood Choices (GI under 55)BeveragesAlmond Milk (Sweetened)BeerMilk (1%)Most fruit juices (unsweetened)Red wine (one glass, prefer w/ dinner)Vegetable juicesBreadsCrispbreads (with High fiber)Pita (whole wheat)Sourdough breadTortillas (whole wheat)Whole-grain breads (less than 7 grain)Cereal/GrainsCornCornstarchCouscou s (whole wheat)

5 CerealsShredded Wheat'N BranSpecial KCondiments/SeasoningsMayonnaise (light)DairyCheese (low-fat)Cream cheese (light)Ice cream (low-fat, sugar freeMilk (1%)Sour cream (light)Yogurt (low-fat with sugar)Fats/Nuts/OilsCorn oilMayonnaise (light)Natural nut buttersNatural peanut butter (100% peanut)Nuts, except those in Green column)Peanut oilPeanutsPecansSalad dressings (bottled, light)Sesame oilsoft margarine (nonhydrogenated)Soy oilSunflower oilVegetable oilWalnutsFruits (fresh/frozen)ApricotsBananasFigsKiwisMa ngoesPapayasPersimmonsPineapplePomegrana tesFruits (bottled/canned/dried)Apricots (canned in juice)Apricots (dried) *Cranberries (dried) *Fruit cocktail in juice* May use modest amount for bakingJuicesApple (unsweetened)Cranberry (unsweetened)Grapefruit (unsweetened)Orange (unsweetened)Pear (unsweetened)Pineapple (unsweetened)VegetableProteinBeef (sirloin steak, sirloin tip)Chicken thighs, wings and legs (skinless)Fish canned in oilFlank steakGround beef (lean 10-20% fat)Lamb (lean cuts)Pork (lean cuts)Tofu (firm)Turkey baconTurkey leg (skinless)

6 Whole eggs (preferable omega-3)Pasta SaucesBasil pestoSun-dried tomato pestoSnacksBananasDark chocolate (70% cocoa)Ice cream (low-fat, sugar-free)Nuts, except those in Green column)SoupsCanned chicken noodleCanned lentilCanned tomatoSugar and SweetenersFructoseSugar alcohols (maltitol, xylitol, etc)Vegetables (fresh/frozen)ArtichokesBeetsCornPotatoe s (boiled)PumpkinSquashSweet potatoesYamsFair Choices (GI 55 - 70) GLYCEMIC INDEX FOOD CHARTPoor Choices (GI over 70)Beans/PeasBaked beans w/ porkRava beansRefried beansBeveragesAlcholic drinks (in general)Coconut MilkFruit drinks (all)Milk (whole or 2%) rice milkSodas (regular and diet)Sweetened juices, incl.

7 Naturally sweetened (all)BreadsBagels and rollsBaguettes and other crusty white breadsBiscuitsCake/cookiesCorn breadCroissants and pastriesCroutonsDoughnutsEnglish muffinsHamburger/Hot dog bunsKaiser rollsMelba toastMuffins (commercial)Pancakes/wafflesPizzaStuffin gTortillas (regular)White bread & other non-whole-grain breadCereal/GrainsAlmond flourAmaranthCouscousMilletPolentaRice (short-grain, white, instant) rice cakesRice noodlesWhite flourCerealsAll cold except those in Yellow & Green columnsCereal barsCream of WheatGranolaGranola bars (commercial)GritsInstant/quick cook oatmealMuesli (commercial)Condiments/SeasoningsBarbecu e sauceCroutonsHoney MustardKetchupMayonnaise (regular)RelishSteak sauceTartar sauceDairyAlmond milkCheese (regular)Chocolate milkCoconut MilkCottage cheese (whole or 2%)CreamCream cheese (regular)Evaporated milkGoat's milkIce cream (regular)Milk (whole or 2%) rice milkSour cream (regular)Yogurt (whole or 2%)Fats/Nuts/OilsButterCoconut oilHard margarineLardMayonnaise (regular)Palm oilPeanut butter (regular & light)Salad dressings (bottled, regular)

8 Tropical oilsVegetable shorteningFruits (fresh/frozen)CantaloupeHoneydew melonKumquatsMelonsPrunesWatermelonFruit s (bottled/canned/dried)Applesauce w/ added sugarCanned fruits in syrup (all)Dates (dried)*Dried fruit (most)*PrunesRaisins** May use modest amount for bakingGLYCEMIC INDEX FOOD CHARTPoor Choices (GI over 70) GLYCEMIC INDEX FOOD CHARTJ uicesFruit drinks (all)PrunesSweetened juices, incl. naturally sweetened (all)ProteinBacon (regular)Beef (brisket, short ribs)BolognaBratwurstBreaded fish and seafoodDuckGooseGround beef (regular - more than 20% fat)HamburgersHot dogsLamb (rack)Organ meatsPastrami (beef)Pat Pork (back ribs, blade, spare ribs)Processed meatsSalamiSausagesSushiPastaAll canned pastaCouscousGnocchiMararoni & cheeseNoodles (canned or instant)

9 Pasta filled with cheese and/or meatPasta SaucesAlfredoCanned/bottled sauces with added meat or cheeseCanned/bottled sauces with added sugar or sucroseSnacksBagelsCandyCookiesDoughnuts French friesIce cream (regular)Jell-OPopcorn (microwave, pre-popped)Potato chipsPotato chipsPretzelsPuddingRaisinsRice cakesSorbetTortilla chipsTrail mixWhite breadAll cream-based soupsCanned black beanCanned green/split peaCanned pur ed vegetableSugar and sweetenersAgave nectarCorn syrupGlucoseHoneyMolassesSplenda Brown Sugar BlendSugar (all types)Vegetables (fresh/frozen)Coleslaw (commercial)Fava beansFrench friesHash brownsHome friesParsnipsPotatoes (instant, mashed, or baked)RutabagasTurnips