Glycemic Index pge 1
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| Low Glycemic | Medium Glycemic | High Glycemic | |||
| Bakery Products | |||||
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Sponge Cake Apple muffin
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46 44 |
Angel food cake Flan Pound cake Croissant Crumpet Bran muffin Blueberry muffin Carrot muffin Oatmeal muffin mix Pastry Pizza, cheese |
67 65 54 67 69 60 59 62 69 59 60 |
Doughnut, cake-type Waffles
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76 76 |
| Breads | |||||
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Barley kernel bread Oat bran bread Pumpernickel Mixed grain bread Fruit loaf (wheat bread with dried fruit |
34 47 41 45 47 |
Barley flour bread Hamburger bun Oat kernel bread Rye kernel bread Rye flour bread Wheat bread Pita bread semolina bread Bulgur bread |
66 61 65 50 65 69 57 64 52 |
Bagel, white Bread stuffing Kaiser rolls Melba toast White bread French Baguette |
72 74 73 70 70 95 |
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In general, course, European-style grains or cracked or sprouted whole wheat breads are low glycemic. 100 percent stone ground whole wheat breads are medium. Avoid most commercial breads, both white and wheat, as well as white English muffins and white bagels. |
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| Cereal Grains | |||||
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Barley Bulgur Parboiled rice Rye Wheat |
25 48 47 34 41 |
Buckwheat Maize Taco shells White rice Brown rice Wheat, quick-cooking |
54 55 68 56 55 54 |
Millet Instant rice Tapioca boiled with milk |
71 91 81 |
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Again, whole grains are best. Avoid instant and "quick" grains. |
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| Breakfast Cereals | |||||
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All-Bran Rice Bran |
42 19 |
Bran Chex Cream of Wheat Grape-Nuts Life Muesli Nutri-grain Oat Bran Porridge Shredded Wheat Special K Rice Krispies |
58 66 67 66 56 66 55 61 69 54 82 |
Cheerios Coco Puffs Corn Chex Corn Flakes Cream of Wheat Crispix Golden Grahams Grape-Nut Flakes Puffed Wheat Rice Chex Total |
74 77 83 84 74 87 71 80 74 89 76 |
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In general, course whole grain cereals and compact noodle like high bran cereals (e.g. All-Bran, Fiber one) are low glycemic. For oatmeal porridges, course grain is low glycemic; medium/fine grain ("5 minute" variety) is medium; instant or "quick" oats are high glycemic. Avoid flaked and puffed cereals. |
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| Cookies | |||||
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Arrowroot Oatmeal Shortbread |
66 55 64 |
Graham Wafers Vanilla Wafers |
74 77 |
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| Crackers | |||||
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Breton Wheat crackers High-fiber rye crispbread Stoned Wheat Thins |
67 65 67 |
Puffed Crispbread Rice cakes Water crackers |
81 82 72 |
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Whole grain crackers fall into the medium category. Puffed crackers and most commercial white-flour crackers are high on the glycemic index. |
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Next page
Glycemic Index - page 2
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