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Nutrition

Glycemic Index Guide

 

Glycemic Index of Grains and Grain Products (1-4 servings/day)

Table of Glycemic Values for Grains and Grain Products

(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 group is composed of   grains and anything made from grains.   This includes whole grains, pasta, cereals, breads, and baked   goods. This is the common starch group   in the food pyramid. Cookies and   crackers, although being grain products, are included in the snack category   because of their typical use as snacks.

< 20   Very Low

  • None

21-40 Low

  • 35 – flax,   whole kernel, raw
  • 37 – bean   threads pasta, undercooked slightly
  • 38 – barley,   whole kernel, raw
  • 38 – oat bran,   natural, non sweetened, raw or cooked
  • 38 – spaghetti,   protein enriched, cooked 9 min. or less

41-60   Medium

  • 42 – spaghetti,   100% durum whole kernel (brown color), cooked 9 min
  • 44 – oats,   whole kernel, raw
  • 44 – spelt,   whole kernel, raw
  • 46 – fettuccine   pasta
  • 47 – rye, whole   kernel, raw
  • 48 – amaranth,   whole kernel, raw
  • 49 – oatmeal, 5   min. slow cooked, plain
  • 50 – wheat   germ, raw
  • 50 – vermicelli   pasta
  • 50 – French   toast, whole kernel bread and lots of egg (add real butter, fructose or sugar   free maple syrup, natural apple sauce for a good meal.)
  • 52 – kasha,   whole kernel, raw
  • 52 – bulgar,   whole kernel, raw
  • 52 – spaghetti,   typical, cooked 5 min
  • 53 – spaghetti,   100% durum semolina, cooked 9 min.
  • 54 – star pasta
  • 55 – All Bran   Fruit and Oats cereal
  • 55 – bread,   barley whole kernel
  • 56 – ravioli,   durum pasta(not enriched pasta), meat filled
  • 57 – 100% durum   whole kernel macaroni and cheese
  • 59 – spaghetti,   typical, cooked 8-9 min.
  • 50-60 true   granola, raw rolled oats, oat bran, nuts, seeds, flax, and a little honey, no   raisons
  • 60 – french   toast, using regular bread and heavy on the eggs
  • 60 – All Bran   cereal

61-80   Medium High

  • 61 – wheat,   whole kernel, raw (hybridized)
  • 61 – spaghetti,   typical, cooked 10 min.
  • 64 – rice, whole   kernel, raw (hybridized)
  • 64 – macaroni   pasta, not using enriched macaroni/wheat flour
  • 65 – wild rice,   whole kernel, raw
  • 65 – linguine   pasta
  • 66 – rye bread,   true whole kernel rye flour
  • 66 – oat bran,   cereal, with sugar
  • 66 – sponge   cake, high protein and fat, low sugar
  • 67 – spaghetti,   typical, cooked 15 min.
  • 70 – french   toast, using regular bread and light on the eggs
  • 71 –   tortellini, with cheese inside
  • 71 – true   pumpernickel bread, rye base
  • 60-70 bread,   real whole kernel with flax and oats added, using fructose sugar
  • 77 – Special K   cereal
  • 77 – pound cake
  • 78 – sweet   corn, whole kernel, raw (hybridized)
  • 79 – whole   wheat tortilla
  • 75-85 bread,   real whole kernel or 100% stone ground wheat, using fructose sugar lowers

81-105   High

  • 81 – millet,   whole kernel, raw
  • 87 – oatmeal,   instant, plain
  • 87-92 hamburger   and hot dog buns, using typical flour
  • 92 – rye flour   bread
  • 92 – macaroni   and cheese, typical made with enriched macaroni/wheat flour
  • 94 – Life   cereal
  • 94 – oatmeal,   instant, brown sugar and maple
  • 95 – angel food   cake
  • 95 – barley   flour bread
  • 96 – Grapenuts   cereal
  • 96 – croissant
  • 98 – corn   tortilla
  • 98 - crumpets
  • 99 – Shredded   Wheat cereal
  • 100 – cream of   wheat cereal
  • 105 – pancakes
  • 105 - cornbread
  • 85-95 muffins,   typical varieties
  • 95-105 typical   white bread, made with enriched flour
  • 95-105 typical   wheat bread, made with enriched flour
  • 85-105   pastries, danish baked varieties

> 106   Very High

  • 106 – Cheerios
  • 106 – bread   stuffing
  • 109 - waffles
  • 100-110 donuts
  • 100-120 bagels,   typical varieties
  • 106-120 Flaked   cereals made from wheat, corn, and rice like Corn Flakes, Total, Team, etc.
  • 106-130 Puffed   cereals made from wheat, corn, and rice like Puffed Wheat, Puffed Rice,   Puffed Corn, Rice Krispies, Coco Pops, Kix, Tricks, etc.
  • 126 – french   bread
  • 120-130 bread,   gluten free, low protein

General Guidelines for Glycemic Categorization and Consumption of Grains and Grain Products

  • Whole grains –
  • Pasta –
  • Cereals –
  • Breads –
  • Baked goods -

 

 

 

 

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