Top Ten Highest and Bottom Ten Lowest Glycemic Index Foods

I am going to be writing later about the glycemic index of foods and how they may affect the choices we make. But for now, this will just be an introduction to the glycemic index of foods. The glycemic index is based on the impact different foods have on insulin production in our bodies. Stressing the pancreas by constantly prodding it to produce insulin may lead to diseases such as diabetes (hyperglycemia) and low blood sugar (hypoglycemia). My approach to dieting is not necessarily to avoid sugars as I have no indication of blood sugar problems or any family history of diabetes, but I have noticed that high glycemic foods can affect how hungry I am and indirectly affect my diet. High glycemic foods are quickly converted to sugars and therefore require an insulin response from the pancreas. The sugar creates a high and the insulin creates a low that can lead to overeating.

I have compiled a list of high and low glycemic index foods for comparison. Glucose has an index of 100, and foods with an index less than 55 are considered low, between 55 and 70 intermediate, and above 70, high.

Top Ten High Glycemic Index Foods

1. Dates, 103
2. Parsnips, 97
3. Baguette, 95
4. Brown rice pasta, 92
5. Baked Potato, 85
6. Instant potato, 83
7. Cornflakes, 83
8. Microwaved Potato, 82
9. Rice Krispies, 82
10. Pretzels, 81
    

Bottom Ten High Glycemic Index Foods

1. Yogurt low-fat (sweetened), 14
2. The following foods all tie for second place.
1. Peanuts, 15
2. Artichoke, 15
3. Asparagus, 15
4. Broccoli, 15
5. Cauliflower, 15
6. Celery, 15
7. Cucumber, 15
8. Eggplant, 15
9. Green beans, 15
10. Lettuce, all varieties, 15
11. Low-fat yogurt, artificially sweetened, 15
12. Peppers, all varieties, 15
13. Snow peas, 15
14. Spinach, 15
15. Young summer squash, 15
16. Tomatoes 15,
17. Zucchini, 15
3. Soya beans, boiled, 16
4. Tied for fourth place.
1. Cherries, 22
2. Peas, dried 22
5. Chocolate milk, 24
6. Tied for sixth place
1. Pearl barley, 25
2. Grapefruit, 25
7. Tied for seventh place
1. Whole milk, 27
2. Spaghetti, protein enriched, 27
8. Tied for eighth place.
1. Boiled kidney beans, 29
2. Boiled green lentils, 29
9. Soya milk, 30
10. Apricots (dried), 31

Here is my recap for yesterday.

Daily Dietary Recap-3/24/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1381.14	101.3 g	196.35 g	1462 mg	20.81 g	13.56%