Glycemic Index pge 2
Nutrition Chart

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This is the second half of the Glycemic Index or Nutrition Chart.

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Low Glycemic		Medium Glycemic		High Glycemic
Fruit and Fruit Products
Apple Apple juice Apricots, dried Cherries Grapefruit Grapefruit juice Grapes Orange Peach Pear Plum	36 41 31 22 25 48 43 43 28 36 24	Apricots, canned Banana Fruit Cocktail, canned Kiwi fruit Mango Orange juice Papaya	64 53 55 52 55 57 58	Watermelon Pineapple Raisins	72 66 64
Most fruit and natural fruit juices are low glycemic. However, fruit juices sweetened with sugar fall into the high category.
Legumes
Baked beans Beans, dried Black-eyed beans Butter beans Chickpeas Kidney beans Navy beans Lentils Lima Beans Pinto beans Split peas	48 29 42 31 33 27 38 29 32 39 32			Broad beans	79
Pasta
Capelini Fettuccini, egg-enriched Linguine Macaroni Ravioli, meat-filled White spaghetti Whole-meal Vermicelli	45 32 46 45 39 41 37 35	Macaroni and cheese Tortellini (cheese)	64 50	Rice pasta, brown	92
Almost all pasta is low glycemic. Watch what is added to the pasta, like cheese and sauce.
Snack Foods and Confectionary
Chocolate Peanuts	49 14	Mars Bar Muesli Bars Popcorn Potato chips	68 61 55 54	Jelly beans Life Savers Corn chips	80 70 73
Soups
Lentil, canned Tomato	44 38	Black Bean Green pea, canned Split pea	64 66 60
Low-fat soups such as Health Valley or Campbell's Healthy Request soups are low glycemic. Most commercial soups contain substantial fat, starch and salt, putting them in the medium category. Instant soups such as "Cup-of-Soup" usually contain corn syrup and are high glycemic.
Sugars
Fructose Lactose	23 46	Sucrose	65	Honey Glucose	73 97
Vegetables
Peas, dried Green peas	22 48	Sweet corn Beet root New potato White potato Sweet potato Yam	55 64 62 56 54 51	Pumpkin Carrots Parsnips Instant potatoes Baked potato French fries	75 71 97 83 85 75
Almost all vegetables are low glycemic, but there are a few exceptions, like squash and carrots. The way a food is prepared contributes to its glycemic index rating. For example, a baked potato is high glycemic, while a boiled potato falls into the medium category of the nutrition chart.
Meat
On the low side: shellfish, "white" fish (cod, flounder, trout, tuna in water); venison; chicken and turkey (white meat). In the middle: higher fat fish (salmon, herring); lean cuts of beef, pork and veal. High glycemic: most cuts of beef, pork and lamb; hot dogs, luncheon meat.