There is a lot of talk about the glycemic index, especially for people with diabetes. I have read many books and searched online for a simple way to implement these ‘low glycemic’ foods into my diet. Here is one of the best tables I have found. It is taken from the international bestseller – “Anti Cancer A New Way Of Life” by David Servan-Schreiber, MD, PhD
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High Glycemic Index (avoid) |
Low Glycemic Index (use liberally) |
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Sugar (white or brown), honey, syrups (maple, fructose, dextrose) |
Natural sweeteners: agave nectar, stevia (a Pacific plant), xylitol, dark chocolate (>70% cocoa) |
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White/bleached flours: white bread, white rice, overcooked white pasta, muffins, bagels, croissants, puffed rice cakes |
Mixed whole-grain cereals: multigrain bread (not just wheat); leavened (“sourdough”) bread; Basmati or Thai rice; pasta (preferably multigrain) and noodles cooked al dente; quinoa, oats, millet, buckwheat |
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Potatoes, especially mashed potatoes (except for the rare Nicola variety) |
Lentils, peas, beans, sweet potatoes, yams |
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Cornflakes, Rice Krispies, and most of the other beached or sweetened breakfast cereals |
Oatmeal, muesli, All-Bran Special K |
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Jams, jellies, fruit cooked in sugar, fruit in syrup |
Fruit in its natural state, particularly blueberries, cherries, and raspberries, which help to regulate blood sugar levels (use agave nectar for sweetening if necessary) |
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Sweetened drinks: industrial fruit juices, sodas |
Water flavored with lemon, thyme or sage |
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Green tea (without sugar, or with agave nectar), which combats cancer directly |
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Alcohol (except during meals) |
One glass of red wine a day with a meal |
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Garlic, onions, shallots (when mixed with other food, they help lower insulin peaks) |
