Selfcare4you

Best Health at Lowest Cost

Nutrition

Glycemic Index Guide

 

Glycemic Index of Typical Snack Foods (servings are counted in one of the main categories)

Table of Glycemic Values for Typical Snack Foods

(Based on white bread = 100, sucrose, table sugar = 92, fructose sugar = 32)

People with diabetes, high blood pressure, high cholesterol, trying to lose weight, or trying to correct other ailments should eat only very low, low, and medium glycemic index category foods.

 

Glycemic Index Category

Foods

This food group is composed   of nuts, candy, cookies, crackers, and some bakery. Cookies and crackers are included here   instead of in the grain group even though they are grain based.

< 20   Very Low

  • 12-20 most   nuts, like cashews, almonds, walnuts, pecans, peanuts, etc.
  • sugar free   Jell-O gelatin and pudding

21-40 Low

  • 20-35 seeds,   like sunflower or pumpkin seeds
  • 30 – pure   protein nutrition bars, or other very high > 50% protein bars with about   20% fat
  • 35 - olives

41-60   Medium

  • 46 – peanut or   almond M&M’s
  • 55 – “zone”   40/30/30 nutrition bars, 40% carbs, 30% protein, 30% fat
  • 55-60 chocolate   bars with many nuts and nothing else
  • 57 – snickers   candy bar

61-80   Medium High

  • 62 – twix candy   bar
  • 60-70 chocolate   bars with some nuts and nothing else
  • 65 – Met-X   nutrition bars
  • 69 – VO2 max   energy bars
  • 70 – chocolate,   pure
  • 77 – potato   chips, high fat content
  • 79 – oatmeal cookies
  • 79 – rich tea   cookies
  • 79 – jatz   crackers
  • 65-80 “diabetic   cookies” made with enriched wheat flour and sweetened with fructose sugar

81-105   High

  • 81 – Power Bars
  • 86 – cheese   pizza
  • 87 – popcorn,   buttered heavily
  • 88 - muffins
  • 91 – shortbread   cookies
  • 91 – mars candy   bar
  • 93 – high fiber   rye crispbread
  • 96 – wheat   crackers
  • 96 – wheat   thins
  • 96 – croissant
  • 98 – crumpet
  • 98 – skittles
  • 100 – life   savers
  • 102 – saltine   crackers
  • 105 – graham   crackers
  • 105 – corn   chips
  • 105 – sprees   candy
  • 85-95 –   chocolate bars, with puffed wheat, rice contents like Kit Kat bars
  • 90-105 most   varieties of cookies made with enriched wheat flour and sweetened with   regular sugar
  • 95-105 typical   snack and party crackers, not puffed

> 106   Very High

  • 100-120 most   typical begals made with enriched wheat flour
  • 108 - donuts
  • 110 – vanilla   wafers
  • 110 – rice   krispy treats
  • 114 – jelly   beans
  • 105-120 puffed   wheat, rice, or corn based snacks
  • 116 – puffed   crispbread
  • 116 - pretzels
  • 132 – rice   cakes
  • 133 – popcorn,   air popped, not buttered

General Guidelines for Glycemic Categorization and Consumption of Typical Snack Foods

  • Nuts and Seeds – Almost all nuts and seeds are low glycemic and full of nutrition. Almonds, walnuts and pecans are the best commonly available nuts. Cashews although popular and tasty are the highest glycemic nut and for other reasons they are also not as good for you as the other nuts. Sunflower, pumpkin and sesame seeds are all excellent nutrition and low glycemic. Eat as many nuts and seeds as you want. Peanuts are not a nut and are less healthy for you but still pretty low glycemic. Consume them in moderation.
  • Candy – Avoid almost all except high quality dark chocolate
  • Cookies – Nothing good to say about cookies except they taste good. All very high glycemic. I bet you cannot eat just one. If you must look for cookies made with real ingredients and made with real butter and contain nuts and/or dark chocolate.
  • Crackers – Almost all crackers are real bad. Nothing good in the cracker and chip grocery isle.
  • Salt will raise the glycemic index of snacks.
  • Bakery – Everybody’s favorite but it all is very high glycemic. If you must indulge try to buffer the sugar shock load with some low glycemic real butter and nuts.
  • Nutrition bars – Wide selection here. Some good and some not so good. If you want lower glycemic index bars look for ones higher in protein.
  • Puffed wheat, rice, and corn – Some rice is OK if it is brown rice. Otherwise this whole category should be avoided if you are looking to reduce your glycemic index food consumption.

 

 

Site Use

Site Use Statement

This is an educational web site intended to inform people of a variety of health and wellness options. Use any content or ideas at your own risk. No products or procedures are claimed to directly treat, cure, or prevent diseases. The goal is to purify and balance the body and remove impediments to natural healing. Then the body can have a better chance of healing itself. If you are diligent very likely your overall health and wellness will improve. The very best, most effective, safe, low cost options are presented here after researching and testing extensively for 15 years.