The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) Read Free Page B

nonstarch vegetables, such as lettuce, broccoli, spinach, onion, and green beans
Most fruits, including stone fruits, apples, berries, cherries, and citrus fruits
Nuts, beans, seeds, and legumes (Note: Legumes are not allowed on a Paleo diet)
Plain, unsweetened yogurt and cheese (choose low-fat or nonfat when possible)
Minimally processed whole grains, such as steel-cut oats, brown rice, whole-grain (or multigrain) gluten-free breads, whole-grain gluten-free pastas such as brown rice, quinoa, or corn pastas. (Note: Grains are not allowed on a Paleo Diet.)
    HIGH GI FOODS
Refined flours, starches, and grains
Processed breakfast cereals
Sweetened beverages such as soda and juice
Dried fruits and dates
Starchy vegetables such as white potatoes and corn
Refined sugar and sweeteners
    Be careful when choosing a food if you are unsure of its glycemic index level. It is best to look foods up before assuming that their GI level is low. For example, grapes have a low GI value, but raisins have a moderate GI value because they have a high concentration of fruit sugar. Take serving size into account as well. For example, a serving size of grapes is 1 cup but only 1 ⁄ 4 cup for raisins.

Glycemic Index Value Table
    GLYCEMIC INDEX VALUES OF COMMON FOODS
Food and Serving Size
Glycemic Index Value
Fruits
Apple, 1 medium
38
Apple juice, 1 cup
40
Apricots, fresh, 3 medium
57
Apricots, canned, 3 halves
64
Avocado, 1 ⁄ 4 cup
<20
Banana, unripe
30
Banana, under-ripe
51
Banana, over-ripe
82
Blueberries, 1 cup
40
Cantaloupe, 1 ⁄ 4 small
65
Cherries, 10 large
22
Grapes, green, 1 cup
46
Grapefruit, 1 ⁄ 2 medium
25
Grapefruit juice, 1 cup
48
Kiwi, 1 medium, peeled
52
Mango, 1 small
55
Orange, 1 medium
44
Orange juice, 3 ⁄ 4 cup
50
Papaya, 1 ⁄ 2 medium
58
Peach, 1 medium
42
Peach, canned, 1 ⁄ 2 cup
30
Pear, 1 medium
38
Pear, canned, 1 ⁄ 2 cup
44
Pineapple, 2 slices
66
Plum, 1 medium
39
Raspberries, 1 cup
40
Strawberries, 1 cup
40
Watermelon, 1 cup
72
Vegetables
Acorn squash, 1 ⁄ 2 cup
75
Bean sprouts, 1 cup
<20
Beets, canned, 1 ⁄ 2 cup
64
Bell peppers, 1 cup
<20
Broccoli, 1 cup
<20
Brussels sprouts, 1 cup
<20
Butternut squash, 1 ⁄ 2 cup
75
Cabbage, 1 cup, raw
<20
Carrot, 1 cup, raw
49
Carrot juice, 1 cup
43
Cauliflower, 1 cup
<20
Celery, 1 cup
<20
Corn, 1 ⁄ 2 cup
55
Green beans, 1 cup
54
Green peas, 1 cup
48
Parsnips, 1 ⁄ 2 cup
97
Potatoes, French fried, 4 ounces
75
Potatoes, instant mashed, 4 ounces
88
Potatoes, mashed, 1 ⁄ 2 cup
74
Potatoes, red-skinned, baked, 4 ounces
93
Potatoes, russet, baked
85
Spaghetti squash, 1 ⁄ 2 cup
<20
Spinach, 1 cup, raw
<20
Sweet potato, baked, 3 oz.
46
Sweet potatoes, boiled, 1 ⁄ 2 cup
54
Tomato sauce, 1 ⁄ 2 cup
37
Zucchini, 1 cup
<20
Grains
Bagel, 1 small, plain
72
Barley, pearled, boiled, 1 ⁄ 2 cup
25
Banana bread, 1 slice
47
Bread, gluten-free (store-bought, multigrain), 1 slice
79
Bread, gluten-free (store-bought, white), 1 slice
80
Brown rice, cooked, 1 ⁄ 3 cup
48
Brown rice flour, 1 cup
81
Buckwheat, 1 ⁄ 3 cup
25
Buckwheat, puffed, 3 ⁄ 4 ounce
65
Corn chips, plain, salted, 1 ounce
42
Corn tortilla, 1 tortilla
70
Cornmeal, 1 ⁄ 3 cup
68
Couscous, cooked, 1 ⁄ 2 cup
65
Dark rye bread, 1 slice
76
French baguette, 1 ounce
95
Hamburger bun, 1 item
61
Instant rice, cooked, 1 ⁄ 2 cup
65
Melba toast, 6 pieces
70
Millet, boiled, 2 1 ⁄ 2 ounces
71
Oatmeal, instant, 6 ounces
82
Oats, steel-cut, 6 ounces
52
Oats, rolled, 6 ounces
58
Pasta, gluten-free, corn, 1 3 ⁄ 4 ounces
78
Pasta, gluten-free rice noodles, 2 3 ⁄ 4 ounces
61
Pasta, gluten-free mung bean noodles, 1 3 ⁄ 4 ounces
33
Pasta, gluten-free rice vermicelli, 2 ounces
58
Pasta, spaghetti, cooked, 1 cup
41
Pasta, spaghetti, whole wheat, 1 cup
37
Pasta, whole wheat, 1 ⁄ 2 cup
37
Polenta (cornmeal), boiled, 6 3 ⁄ 4 ounces
68
Pumpernickel bread, 1 slice
51
Quinoa, boiled, 1 ounce
53
Raisin bread, whole-grain, 1 slice
44
Rye bread, 1 slice
51
Rice cakes, puffed, plain, 3 ⁄ 4 ounce
82
Rice crackers, plain, 1 ⁄ 3