Glycemic Index

Here you can find the most common food choices, with their glycemic index number. Your aim, in order to follow the South Beach Diet, as well as to live a healthy life-style, is to keep the GI as low as possible. Hopefully this table will prove helpful

GI lower than 50

Fruits (fresh or dried)

apples

oranges

grapefruit

tangerine

pears

apricots

cherries

strawberries

raspberries

blackberries

blueberries

peaches

prunes

watermelon

cranberries, etc.

apple juice

Vegetables

all lettuces

spinach

cucumbers

fresh

corn

green and yellow string beans

raw carrots

tomatoes

cabbage

rapini

peas

mushrooms, etc.

Milk products – from cows, sheep, or grains (almonds, soy, rice, oats):

milk

cheeses 35% fat or less

buttermilk

yogurts

Breads and Pastries (breads, bagels, croissants, cakes, pizza crusts, crackers)

none

Pasta (spaghetti, fettuccini, macaroni, shells, vermicelli, etc.)

All pasta, whole or multigrain, made from any non-refined grains

Cereals

none

Rice

wild rice

Beans

alfalfa

lentils (brown, red and green)

beans (red, Mung, black, white, Pinto, chick, lima, Aduki, black-eyed, Great Northern, etc.)

peas (yellow and green), etc.

Grains and nuts

Peanuts

pecans

walnuts

hazelnuts

almonds

soy

sunflower seeds, etc.

GI between 50 and 70

Fruits

fresh bananas

pineapple

mangos

kiwis

grapes

dates

figs

all fruit juices, except apple

Vegetables

boiled or roasted potatoes

beets, cooked

carrots

corn (popped and canned)

Milk products – from cows, sheep or grains (almonds, soy, rice, oats)

creams and cheeses 35% fat or more, including ice creams and custards

Breads and Pastries (breads, bagels, croissants, cakes, pizza crusts, crackers)

all breads and pastries, refined and non-refined (non-refined being lower on the Glycemic

Index and nutritionally superior)

Pasta (spaghetti, fettuccini, macaroni, shells, vermicelli, etc.)

all pasta made from any refined grains

Cereals

all cereals, refined and non-refined (non-refined being lower on the Glycemic Index and nutritionally superior) made from any of the abovementioned grains

triticale

Kashi,

Hemp and muesli cereals

Rice

white and brown Basmati rice

Jasmine rice, long

grain white rice

Beans

Boston-type baked beans

Grains and nuts

cashews

macadamia

coconut

sesame (tahini)

Others

Honey

soft drinks

sucrose

white sugar

GI higher than 75

Fruits

dried bananas

candied fruits

Vegetables

french fries

fried vegetables

chips

instant mashed potatoes

Milk products – from cows, sheep or grains (almonds, soy, rice, oats)

none

Breads and Pastries (breads, bagels, croissants, cakes, pizza crusts, crackers)

Waffles

sweet and salty munchies (pretzels, chips, caramel corn, etc.)

corn chips

hamburger and hot dog buns made from refined grains

Pasta (spaghetti, fettuccini, macaroni, shells, vermicelli, etc.)

none

Cereals

all sweetened cereals made from refined grains

Rice

minute rice

Beans

none

Grains and nuts

none

Others

soft drinks added with maltodextrin