Glycemic Index

Glycemic Index

A low glycemic diet may help you:

• Lower blood sugars

• Lose weight

• Reduce insulin resistance

• Reduce symptoms of PCOS (polycystic ovarian syndrome).

• Improve endurance training and sports performance

• Reduce beart disease

• Lower lipids

• Prevent diabetes

• Prevent heart disease

• Reduce hunger

Low Glycemic Desirable Foods	Medium Glycemic Moderately Desirable	High Glycemic Least Desirable
*Grains, Cereals and Breads:*
Oat Bran Cereals All Bran Slow-cooking oatmeal Uncle sam’s Cereal Fiber One Oat Bran bread Pumpernickel bread Whole-grain rye bread Protein-enriched Spaghetti Rice bran Cooked bulgar	BranChex Grape Nuts Cream of Wheat Museli Shredded Wheat Wasa Bread Brown rice Instant oat cereal Ezekiel 4:9 bread Melba Toast Sprouted wheat bread Shiloh Farms bread	Instant cereals Flaked cereals English muffins White flour doughnuts White breads Com breads Glitinous rice Instant white rice French bread White bagel White pasta White waffles and pancakes
*Fruits:*
Cherries Grapefruit Peaches Pears Plums Grapes Apples	Kiwi fruit Apple juice Applesauce Oranges Orange juice Prunes	Banana, ripe Raisins, dried Mango Pineapple Fruit juice (sugar sweetened)