Selfcare4you

Best Health at Lowest Cost

Nutrition

Glycemic Index Guide

 

Glycemic Index of Vegetables and Legumes, dry beans (3-6 servings/day)

Table of Glycemic Values for Vegetables

(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

Assumption: All of the   below foods should be 100% natural, unsweetened, no sugar added. If sugars are added, except fructose sugar,   the values are quite a bit higher for the low ones.

< 20   Very Low

  • None

21-40 Low

  • 21 –   cauliflower (raw)
  • 22 – asparagus
  • 23 – brussel   sprouts
  • 23 – broccoli
  • 24 – spinach
  • 25 – artichoke
  • 25 – soybeans   (raw)
  • 34 – green   beans / string beans
  • 36 – lentil   beans, red
  • 25-40 most   other green vegetables
  • collards,   lettuce, cabbage, sauerkraut, avocado, all peppers, mushrooms, olives,   alfalfa sprouts, celery, endive, garlic, mustard greens, radishes, turnip   greens, dill, okra, kale, seaweed, rhubarb, dandelion greens

41-60   Medium

  • 42 – lentil   beans, green
  • 44 – butter   beans
  • 45 – split   peas, yellow, boiled
  • 46 – lima beans
  • 47 – chick beans   (garbonzo beans)
  • 48 – kidney   beans
  • 54 – tomato
  • 54 – navy beans
  • 55 – pinto   beans
  • 56 – refried   beans
  • 58 – black-eyed   beans
  • 60 – chick   beans (garbonzo beans), canned
  • summer squash   (not winter squash), zucchini, eggplant, water chestnuts, onion, pimento, parsley,   cucumber, dill pickles

61-80   Medium High

  • 62 – baked   beans, canned, low sugar (5 grams or less)
  • 64 – pinto   beans, canned
  • 65 – snow peas,   sugar snap peas
  • 68 – peas
  • 69 – baked   beans, canned, high sugar
  • 73 – yams,   plain, unsweetened
  • 75 – potato,   red, raw
  • 77 – sweet   potato, plain, unsweetened
  • 80 – sweet corn   and corn on the cob

81-105   High

  • 83 – potato,   white, raw
  • 83 – potato,   red, boiled
  • 90 – potato,   white, boiled
  • 91 – beets
  • 93 – potato,   steamed
  • 100 – carrots,   plain, cold
  • 103 – rutabaga
  • 104 – potato,   boiled, mashed fine
  • parsnips, sweet   pickles, poi

> 106   Very High

  • 107 – french   fries
  • 117 – potato,   microwaved
  • 121 – potato,   baked
  • 130 – carrots,   cooked
  • 139 – parsnips

General Guidelines for Glycemic Categorization of Vegetables

1. Soluble fiber content lowers GI (glycemic index).

2. Cooking and heating raises the GI a small amount for legumes and green vegetables and a lot for root vegetables.

3. Canning raises GI about 5-10 points.

4. Juicing raises GI about 5-15 points.

5. Fruit ripeness; greener is lower GI, fully ripe or over ripe can raise about 5-10 points.

6. Green vegetables are mostly low GI.

7. Legumes (beans) are mostly medium GI.

8. Root vegetables, like potatoes, are mostly high to very high.

 

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.