Glycemic Index

There is a singular measure of carbohydrate
that gives exactly this
information: the glycemic index.
Glycemic index is simply a measure
of a food’s propensity to raise blood
sugar. Avoid high-glycemic-index
foods and you’ll avoid many, if not
most, of the ills associated with diet.

More than a few observers have
pointed out that low-glycemic foods
have limited shelf life and are found
on the perimeter of the grocery
store, whereas high-glycemic foods
have a longer shelf life and are typically
found within the grocery
store’s aisles.

"Bad” Foods		"Good” Foods
High-Gylcemic		Low-Gylcemic
Acorn Squash	Cereal	Water	Apple
Baked Beans	Cornstarch	Oatmeal	Grapes
Beets	Croissant	Eggs	Plum
Black-eyed Peas	Croutons	Protein Powder	Shrimp
Butternut Squash	Doughnut	Peanut Butter	Mayonnaise
Cooked Carrots	English Muffin	Tahini	Plain Yogurt
Corn	Granola	Olives	Deli Meat
French Fries	Grits	Beef	Ham
Hubbard Squash	Melba Toast	Cheese	Soy Milk
Lima Beans	Muffin	Salsa	Spirulina
Parsnips	Noodles	Black Beans	Tempeh
Peas	Instant Oatmeal	Kidney Beans	Egg Substitute
Pinto Beans	Pancake	Ground Turkey	Oil
Potato	Popcorn	Soy Sausage	Peanuts
Refried Beans	Rice	Chicken	Swordfish
Sweet Potato	Rolls	Turkey Sausage	Tuna Steak
Turnip	Taco Shell	Salmon	Tomato Sauce
Banana	Tortilla	Turkey	Spinach
Cranberries	Udon Noodles	Canned Tuna	Carrots
Dates	Waffle	Canned Chicken	Orange
Fig	BBQ Sauce	Soy Burgers	Pear
Guava	Ketchup	Cottage Cheese	Pineapple
Mango	Cocktail Sauce	Almonds	Brussels Sprouts
Papaya	Honey	Macadamia Nuts	Eggplant
Prunes	Jelly	Avocado	Sauerkraut
Raisins	Sugar	Tofu	Hot Dogs
Fruit Juice	Maple Syrup	Tomato	Chickpeas
Vegetable Juice	Teriyaki Sauce	Lettuce	Lamb
Bagel	Chocolate	Onion	Pork
Biscuit	Corn Chips	Mushrooms	Dill Pickles
Bread Crumbs	Ice Cream	Cucumber	Soy Beans
Bread	Potato Chips	Blueberries	Asparagus
Steak Sauce	Pretzels	Milk	Cantaloupe
Bulgur	Saltine Crackers	Broccoli	Strawberries
Sweet Relish	Molasses	Zucchini	Peach