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Fruits

Apple ……………..medium

Apricots …………..medium

Avocado ………….med/high

Banana ………….med/high

Blackberries ……...low

Blueberries …….....low

Cantaloupe …….....low

Cherries …………...low

Cranberry Sauce ...high

Dates ……………...high

Figs (raw) ………....high

Grapefruit ………....low

Grapes………...…..medium

Guava……………...medium

Honeydew melon ...low

Kiwi fruit…………...low

Mango……………..med/high

Nectarine ………....medium

Lemon or Lime …..medium

Orange …………....medium

Papaya …………...high

Peach ……………..low

Pears ……………...low

Pineapple ………...low

Plum ……………....low

Prunes …………….medium

Raisins……………..high

Raspberries………..low

Strawberries……....low

Tangerine……….....medium

Watermelon……….medium

Beans

Baked beans……….med/high

Black beans…………medium

Kidney beans………..medium

Lima beans…………..medium

Navy beans…………..medium

Pinto beans…………. medium

Refried beans………. medium

White beans………….medium

Vegetables

Alfalfa sprouts…….low

Artichoke………….low

Asparagus………...low

Bamboo shoots…..low

Bean sprouts……...low

Beets (canned)…...medium

Bock choy………...low

Broccoli…………...low

Butternut Squash...medium

Brussels sprouts…low

Cabbage…………...low

Carrots………….….high

Cauliflower………...low

Chili pepper………..low

Celery……………...low

Cucumber…………low

Collards……………low

Corn………………..high

Eggplant………….. low

Endive…………….. low

Green beans……… low

Hummus………….. low

Kale……………….. low

Leeks……………… low

Lentils…………medium

Lettuce……………. low

Mushrooms………. low

Mustard greens….. low

Onion……………… low

Okra……………….. low

Parsnips………….. high

Parsley……………. low

Peas, green……medium

Pickles, dill……….. low

Pickles, sweet……. high

Poi…………………..high

Radish………………low

Salsa…………..….. low

Sauerkraut………… low

Snow peas………… low

Spinach……………. low

Summer squash........medium

Swiss chard……….. low

Turnip root…………. low

Turnip greens……... low

Tomato…………….. low

Zucchini……………. low

Breads / Starches

Bagel, plain………...high

Bagel, sweet………. high

Biscuit……………… high

Bread crumbs……... high

Bread sticks……….. high

Bread, white………...high

Bread, wheat………. high

Bread, low cal……... high

Bread, rye…………...high

Bread, pumpernickel. high

Bread, French…….... high

Buns……………….... high

Buns, reduced cal…. high

Cornbread…………... high

Croissant…………….high

Croutons, plain………high

Croutons. Seasoned..high

Dinner rolls………….. high

English muffin………. high

Pita pocket………….. high

Buckwheat………….. medium

Bulgur wheat……….. medium

Grits…………………. high

Cornmeal……………  high

Couscous…………… high

Egg noodles………… high

Flour, wheat………… high

Flour, rye……………. high

Hominy……………….medium

Kashi………………… medium

Macaroni……………. medium

Millet………………….high

Muffins, blueberry….. high

Noodles……………… medium

Oat bran…………….. high

Oatmeal…………….. medium

Pancakes…………… high

Pasta………………… medium

Popcorn……………. very high

Potato, baked……. very high

Potato, mashed…… very high

Potato, red, new…… medium

Rice cakes, plain… very high

Rice, brown……… med/high

Spaghetti, wheat…med/high

Sweet potato………med/high

Stuffing……………… high

Taco shell……………medium

Tortilla, corn…………medium

Tortilla, flour…………high

Waffles……………….high

Yam………………….med/high

Glycemic Index Food Chart

FLR

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