Editors of Adams Media - The 50 Best Glycemic Index Recipes. Tasty, Fresh, and Easy to Make!
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Theyre fast. Theyre flavorful. And theyre right at your fingertips. The 50 Best Glycemic Index Recipes is an appetizing selection of delicious dishes that are as tasty as they are healthy. From Moroccan Couscous to Key-Lime Pie, theres plenty included so you can whip up satisfying and tasty snacks and meals. Enjoy! Theyre fast. Theyre flavorful. And theyre right at your fingertips. The 50 Best Glycemic Index Recipes is an appetizing selection of delicious dishes that are as tasty as they are healthy. From Moroccan Couscous to Key-Lime Pie, theres plenty included so you can whip up satisfying and tasty snacks and meals. Enjoy!
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The 50 Best
Glycemic Index Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. 
Avon, Massachusetts Contents Introduction There are many reasons for using the glycemic index (GI). The index has been studied for decades and was originally developed as a dietary strategy in the treatment of diabetes. All over the world, people with prediabetes symptoms, excess pounds, and imbalanced diets turn to the GI for assistance in changing their eating habits. The glycemic index ranks carbohydrate foods based on their impact on blood sugar levels after consumption. The higher the GI level of a food, the faster the spike in blood sugar.
Choosing low GI foods helps to control both blood sugar and insulin levels. Although following the glycemic index is a beneficial way of eating, other factors play an important role in health, longevity, and weight control. The total amount of calories consumed should be considered when planning meals. Understanding serving sizes for portion control will help you become a better judge of how much food to put on your plate. You will notice serving sizes are included in the Glycemic Index Value Table. Now that you have decided to improve your health, the glycemic index will help you on your journey.
These fifty recipes will prepare you to make changes in the way you eat, and will provide you with a diverse selection of delicious meals to choose from to stay satisfied. Enjoy! Glycemic Index Values of Common Foods
| Fruits | |
|---|---|
| Food and Serving Size | Glycemic Index Value |
| Apple, 1 medium | 38 |
| Apple juice, 1 cup | 40 |
| Apricots, fresh, 3 medium | 57 |
| Apricots, canned, 3 halves | 64 |
| Avocado, cup | <20 |
| Banana, unripe | 30 |
| Banana, underripe | 51 |
| Banana, overripe | 82 |
| Blueberries, 1 cup | 40 |
| Cantaloupe, small | 65 |
| Cherries, 10 large | 22 |
| Grapes, green, 1 cup | 46 |
| Grapefruit, medium | 25 |
| Grapefruit juice, 1 cup | 48 |
| Kiwi, 1 medium, peeled | 52 |
| Mango, 1 small | 55 |
| Orange, 1 medium | 44 |
| Orange juice, cup | 50 |
| Papaya, medium | 58 |
| Peach, 1 medium | 42 |
| Peach, canned, cup | 30 |
| Pear, 1 medium | 38 |
| Pear, canned, cup | 44 |
| Pineapple, 2 slices | 66 |
| Plum, 1 medium | 39 |
| Raspberries, 1 cup | 40 |
| Strawberries, 1 cup | 40 |
| Watermelon, 1 cup | 72 |
| Vegetables | |
| Food and Serving Size | Glycemic Index Value |
| Acorn squash, cup | 75 |
| Bean sprouts, 1 cup | <20 |
| Beets, canned, cup | 64 |
| Bell peppers, 1 cup | <20 |
| Broccoli, 1 cup | <20 |
| Brussels sprouts, 1 cup | <20 |
| Butternut squash, cup | 75 |
| Cabbage, 1 cup, raw | <20 |
| Carrots, 1 cup, raw | 49 |
| Carrot juice, 1 cup | 43 |
| Cauliflower, 1 cup | <20 |
| Celery, 1 cup | <20 |
| Corn, cup | 55 |
| Green peas, 1 cup | 48 |
| Green beans, 1 cup | 54 |
| Parsnips, cup | 97 |
| Potatoes, French fried, 4 ounces | 75 |
| Potatoes, mashed, cup | 74 |
| Potatoes, red-skinned, baked, 4 ounces | 93 |
| Potatoes, russet, baked | 85 |
| Spaghetti squash, cup | <20 |
| Spinach, 1 cup, raw | <20 |
| Sweet potatoes, boiled, cup | 54 |
| Tomato sauce, cup | 37 |
| Zucchini, 1 cup | <20 |
| Grains | |
| Food and Serving Size | Glycemic Index Value |
| Bagel, 1 small, plain | 72 |
| Barley, pearled, boiled, cup | 25 |
| Banana bread, 1 slice | 47 |
| Basmati white rice, boiled, cup | 58 |
| Brown rice, cooked, cup | 48 |
| Buckwheat, cup | 25 |
| Cornmeal, cup | 68 |
| Corn tortilla, 1 tortilla | 70 |
| Couscous, cooked, cup | 65 |
| Dark rye bread, 1 slice | 76 |
| French baguette, 1 ounce | 95 |
| Hamburger bun, 1 item | 61 |
| Instant rice, cooked, cup | 87 |
| Melba toast, 6 pieces | 70 |
| Oat-bran bread, 1 slice | 44 |
| Oatmeal, cooked, 1 cup | 49 |
| Pasta, spaghetti, cooked, 1 cup | 41 |
| Pasta, spaghetti, whole wheat, 1 cup | 37 |
| Polenta, boiled | 68 |
| Pumpernickel bread, 1 slice | 51 |
| Quinoa, boiled | 53 |
| Raisin bread, whole grain | 44 |
| Rye bread, 1 slice | 65 |
| Rye bread, seeded 1 slice | 51 |
| Sourdough bread, 1 slice | 52 |
| Wheat tortilla, 6", 1 tortilla | 30 |
| White bread, 1 slice | 70 |
| Whole-wheat bread, 1 slice | 69 |
| Whole-wheat pasta, cup | 37 |
| Dairy and Dairy Alternatives | |
| Food and Serving Size | Glycemic Index Value |
| Milk, whole, 1 cup | 27 |
| Milk, 1%, 1 cup | 23 |
| Milk, fat-free, 1 cup | 32 |
| Pudding, cup | 43 |
| Soy milk, original, 1 cup | 44 |
| Soy yogurt, fruit, 2% fat, 1 cup | 36 |
| Yogurt, low-fat, berry | 28 |
| Yogurt, nonfat, berry | 38 |
| Yogurt, nonfat, plain | 14 |
| Beans and Nuts | |
| Food and Serving Size | Glycemic Index Value |
| Baked beans, cup | 48 |
| Black beans, boiled, cup | 30 |
| Blackeyed peas, canned, cup | 42 |
| Broad beans, cup | 79 |
| Cashews, 1 ounce | 22 |
| Chickpeas, canned, drained, cup | 43 |
| Kidney beans, canned, canned, cup | 52 |
| Lentils, boiled, cup | 30 |
| Lima beans, cup | 32 |
| Mung beans, cup | 31 |
| Peanuts, 1 ounce | 15 |
| Pecans, raw, 1 ounce | 10 |
| Pinto beans, canned, cup | 45 |
| Soy beans, boiled, cup | 18 |
| Miscellaneous | |
| Food and Serving Size | Glycemic Index Value |
| Angel food cake, 1 ounce slice | 67 |
| Agave nectar, 1 tablespoon | 11 |
| Banana bread, 3-ounce slice | 47 |
| Cheese tortellini, cooked | 50 |
| Dark chocolate, 1 ounce | 41 |
| Honey, 1 tablespoon | 58 |
| Maple-flavored syrup, 1 tablespoon |
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