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The Glycemic Index – easy to follow chart

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


High Glycemic Index (avoid)

Low Glycemic Index 

(use liberally)

Sugar (white or brown), honey, syrups (maple, fructose, dextrose)

Natural sweeteners: agave nectar, stevia (a Pacific plant), xylitol, dark chocolate (>70% cocoa)

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

Potatoes, especially mashed potatoes (except for the rare Nicola variety)

Lentils, peas, beans, sweet potatoes, yams

Cornflakes, Rice Krispies, and most of the other beached or sweetened breakfast cereals

Oatmeal, muesli, All-Bran Special K

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)

Sweetened drinks: industrial fruit juices, sodas

Water flavored with lemon, thyme or sage

Green tea (without sugar, or with agave nectar), which combats cancer directly

Alcohol (except during meals)

One glass of red wine a day with a meal

Garlic, onions, shallots (when mixed with other food, they help lower insulin peaks)



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