List of low glycemic foods common to the low glycemic impact diet.

Glycemic Index of some commonly eaten foods

Although, the glycemic index does not restrict the eating of meat, this diet also does not incorporate eating meat as a part of it. The GI diet does however; encourage the eating of fruits and vegetables “as many as you wish”, with restrictions limited to potatoes, and foods made with white flour “white bread”. Pasta is even deemed tolerable, since the entrapment of ungelatinised starch granules in a sponge-like network of protein (gluten) molecules in the pasta dough give pasta a surprisingly low glycemic index. Surprise surprise. As you study the chart of commonly enjoyed foods, you may be pleasantly surprised as to some of the foods that you will still be able to enjoy. In contrast, you may be as surprised to foods you thought were a healthy part of your diet are not helping you at all.

Cereals		Snacks		Pasta		Beans
All Bran	51	chocolate bar	49	cheese tortellini	50	baked	44
Bran Buds + psyll	45	corn chips	72	fettucini	32	black beans, boiled	30
Bran Flakes	74	croissant	67	linguini	50	butter, boiled	33
Cheerios	74	doughnut	76	macaroni	46	cannellini beans	31
Corn Chex	83	graham crakers	74	spagh, 5 min boiled	33	garbanzo, boiled	34
Cornflakes	83	jelly beans	80	spagh, 15 min boiled	44	kidney, boiled	29
Cream of Wheat	66	Life Savers	70	spagh, prot enrich	28	kidney, canned	52
Frosted Flakes	55	oatmeal cookie	57	vermicelli	35	lentils, green, brown	30
Grapenuts	67	pizza, cheese & tom	60	Soups/Vegetables		lima, boiled	32
Life	66	Pizza Hut, supreme	33	beets, canned	64	navy beans	38
muesli, natural	54	popcorn, light micro	55	black bean soup	64	pinto, boiled	39
Nutri-grain	66	potato chips	56	carrots, fresh, boil	49	red lentils, boiled	27
oatmeal, old fach	48	pound cake	54	corn, sweet	56	soy, boiled	16
Puffed Wheat	67	Power bars	58	green pea, soup	66	Breads
Raisin Bran	73	pretzels	83	green pea, frozen	47	bagel, plain	72
Rice Chex	89	saltine crakers	74	lima beans, frozen	32	baquette, Frnch	95
Shredded Wheat	67	shortbread cookies	64	parsnips	97	croissant	67
Special K	54	Snikers bar	41	peas, fresh, boil	48	dark rey	76
Total	76	strawberry jam	51	split pea soup w/ham	66	hamburger bun	61
Fruit		vanilla wafers	77	tomato soup	38	muffins
apple	38	Wheat Thins	67	Drinks		apple, cin	44
apricots	57	Crackers		apple juice	40	blueberry	59
banana	56	graham	74	colas	65	oat & raisin	54
cantalope	65	rice cakes	80	Gatorade	78	pita	57
cherries	22	rye	68	grapefruit juice	48	pizza, cheese	60
dates	103	soda	72	orange juice	46	pumpernickel	49
grapefruit	25	Wheat Thins	67	pineapple juice	46	sourdough	54
grapes	46	Cereal Grains		Milk Products		rye	64
kiwi	52	barley	25	chocolate milk	35	white	70
mango	55	basmati white rice	58	custard	43	wheat	68
orange	43	bulgar	48	ice cream, van	60	Root Crops
papaya	58	couscous	65	ice milk, van	50	french fries	75
peach	42	cornmeal	68	skim milk	32	pot, new, boiled	59
pear	58	millet	71	soy milk	31	pot, red, baked	93
pineapple	66	Sugars		tofu frozen dessert	115	pot, sweet	52
plums	39	fructose	22	whole milk	30	pot, white, boiled	63
prunes	15	honey	62	yogurt, fruit	36	pot, white, mash	70
raisins	64	maltose	105	yogurt, plain	14	yam	54
watermelon	72	table sugar	64