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)

2 Natural Muesli Oat branCondiments/SeasoningsCapersChili powderExtracts (vanilla, etc)GarlicGravy mix (max 20 cal per 1/4 C. 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))

3 Good Choices (GI under 55) 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)

4 SnacksAlmonds (limit serving size)Applesauce (unsweetened)Canned peaches/pears in juiceFlavored yogurt (fat-free with sweetener)Fresh fruit ( Fruit list)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)

5 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)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)

6 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)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)

7 Sweetened juices, incl. 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)

8 Yogurt (whole or 2%)Fats/Nuts/OilsButterCoconut oilHard margarineLardMayonnaise (regular)Palm oilPeanut butter (regular & light)Salad dressings (bottled, regular)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.

9 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 pastaCouscousGnocchiMara