Glycemic Index Chart

Food List Rating Food Glycemic Index 
Bakery Products
Pound cake Low 54  
Danish pastry Medium 59  
Muffin (unsweetened) Medium 62  
Cake , tart Medium 65  
Cake, angel Medium 67  
Croissant Medium 67  
Waffles High 76  
Doughnut High 76  
Soya milk Low 30  
Apple juice Low 41  
Carrot juice Low 45  
Pineapple juice Low 46  
Grapefruit juice Low 48  
Orange juice Low 52  
Digestives Medium 58  
Shortbread Medium 64  
Water biscuits Medium 65  
Ryvita Medium 67  
Wafer biscuits High 77  
Rice cakes High 77  
Multi grain bread Low 48  
Whole grain Low 50  
Pita bread, white Medium 57  
Pizza, cheese Medium 60  
Hamburger bun Medium 61  
Rye-flour bread Medium 64  
Whole meal bread Medium 69  
White bread High 71  
White rolls High 73  
Baguette High 95  
Breakfast Cereals
All-Bran Low 42  
Porridge, non instant Low 49  
Oat bran Medium 55  
Muesli Medium 56  
Mini Wheats (wholemeal) Medium 57  
Shredded  Wheat Medium 69  
Golden Grahams High 71  
Puffed wheat High 74  
Weetabix High 77  
Rice Krispies High 82  
Cornflakes High 83  
Cereal Grains
Pearl barley Low 25  
Rye Low 34  
Wheat kernels Low 41  
Rice, instant Low 46  
Rice, parboiled Low 48  
Barley, cracked Low 50  
Rice, brown Medium 55  
Rice, wild Medium 57  
Rice, white Medium 58  
Barley, flakes Medium 66  
Taco Shell Medium 68  
Millet High 71  
Dairy Foods
Yogurt low- fat (sweetened) Low 14  
Milk, chocolate Low 24  
Milk, whole Low 27  
Milk, Fat-free Low 32  
Milk ,skimmed Low 32  
Milk, semi-skimmed Low 34  
Ice-cream (low- fat) Low 50  
Ice-cream Medium 61  
Cherries Low 22  
Grapefruit Low 25  
Apricots  (dried) Low 31  
Apples Low 38  
Pears Low 38  
Plums Low 39  
Peaches Low 42  
Oranges Low 44  
Grapes Low 46  
Kiwi fruit Low 53  
Bananas Low 54  
Fruit cocktail Medium 55  
Mangoes Medium 56  
Apricots Medium 57  
Apricots  (tinned in syrup) Medium 64  
Raisins Medium 64  
Pineapple Medium 66  
Watermelon High 72  
Spaghetti, protein enriched Low 27  
Fettuccine Low 32  
Vermicelli Low 35  
Spaghetti, whole wheat Low 37  
Ravioli, meat filled Low 39  
Spaghetti, white Low 41  
Macaroni Low 45  
Spaghetti, durum wheat Medium 55  
Macaroni cheese Medium 64  
Rice pasta, brown High 92  
Root Crop
Carrots, cooked Low 39  
Yam Low 51  
Sweet potato Low 54  
Potato, boiled Medium 56  
Potato, new Medium 57  
Potato, tinned Medium 61  
Beetroot Medium 64  
Potato, steamed Medium 65  
Potato, mashed Medium 70  
Chips High 75  
Potato, micro waved High 82  
Potato, instant High 83  
Potato, baked High 85  
Parsnips High 97  
Snack Food and Sweets
Peanuts Low 15  
M&Ms (peanut) Low 32  
Snickers bar Low 40  
Chocolate bar; 30g Low 49  
Jams and marmalades Low 49  
Crisps Low 54  
Popcorn Medium 55  
Mars bar Medium 64  
Table sugar (sucrose) Medium 65  
Corn chips High 74  
Jelly beans High 80  
Pretzels High 81  
Dates High 103  
Tomato soup, tinned Low 38  
Lentil soup, tinned Low 44  
Black bean soup, tinned Medium 64  
Green pea soup, tinned Medium 66  
Vegetable and Beans
Artichoke Low 15  
Asparagus Low 15  
Broccoli Low 15  
Cauliflower Low 15  
Celery Low 15  
Cucumber Low 15  
Eggplant Low 15  
Green beans Low 15  
Lettuce, all varieties Low 15  
Lowfat yogurt, artificially sweetened Low 15  
Peppers, all varieties Low 15  
Snow peas Low 15  
Spinach Low 15  
Young summer squash Low 15  
Tomatoes Low 15  
Zucchini Low 15  
Soya beans, boiled Low 16  
Peas, dried Low 22  
Kidney beans, boiled Low 29  
Lentils green, boiled Low 29  
Chickpeas Low 33  
Haricot beans, boiled Low 38  
Black-eyed beans Low 41  
Chickpeas, tinned Low 42  
Baked beans, tinned Low 48  
Kidney beans, tinned Low 52  
Lentils green, tinned Low 52  
Broad beans High 79  

7 rules of the human brain

The seven Tenets of the Plastic Brain

  1.  Change can occur only when the brain is in the mood.  Chemical on and off switches that allow learning to occur are turned on by your attention to novelty,  and turned off by repeating already learned non-challenging behaviors or an intentional refusal to accept new experiences to be recorded. The brain is in constant flux, always either rearranging or reinforcing its pathways and patterns.  Your point of attention is the key to what disectable physical formation the brain will soon be in. 
  2. Change strengthens connection between neurons engaged at the same time.  Learning is accomplished by testing combinations of connections then comparing observed outcome vs what the brain wants or doesn’t want.  Changing hardwire connections selectively as the behavior approximates the desired outcome, previously formulated by the brain. 
  3. Neurons that fire together wire together.  Your sensory input is rich and complex.  The brain strengthens its connections between that things that reliably occur in serial time and from that makes predictions of possible outcomes.  By saving these connections it has the capacity to make continuous adjustable predictions about what goes with what, and what will happen next.  The point of attention, where learning occurs is not compartmentalized; past memories, present sensory stimulation, and imagination all constantly blend as your brain weaves its own explanation of reality, and from that developes memories, skills and dreams.
  4. Initial changes are temporary.  If the brain judges the experience to be interesting, exciting, or somehow novel and relates to either a desirable or undesireable outcome it will releases a chemical that makes these connections permanent.  The brain is constantly making decisions on which thought or experience needs to be recorded.  Permanent wiring change occurrs in an over and over incremental layering system.  The boundries of conscienceness will either expand or contract directly according to what the point of attention is focused on.
  5. Brain Plasticity is a two way street –   The point of attention drives physical brain change just as easily positively as negatively.  Many identified mental disorders  can be explained with the plastic brain.  Chronic pain syndromes occur when the electrical signal from a pain sensory cell is overstimulated for a long time, like riding a bike, the brain gets really good at using these connections.  So that, any associated stimulation (a smell, someone you don’t like) will fire the whole wire and further attract the point of attention into a viscious cycle.  Unwanted bad habits continue to pester us because through years of repeated behavior the brain has hard wired itself into that set of connections.  Then by repreated timeline association of this behavior (set of connections) with other experiences, it becomes entrenched into our entire understanding of ourself.  Obsessive compulsive disorders are treated by teaching the person that those obsessive fears are not real, they are just old wires repeating an incorrect message.  As they learn to ignore that incorrect wire, the brain begins to unravel it, and all the while is connecting and reinforcing more rewarding behaviors.  A word of caution, a maliable brain is also a vulnerable brain.  Sensory bombardment is changing our brains as much as any other experience.  Our brain is always changing towards the point of attention.  That is why television is such a problem.  Marketers know this information, and by holding your point of attention they are modifying the physical structure of your brain to include thier teachings.
  6. Memory is crucial for learning.  The brain is continually setting up models about where it thinks it is headed.  Constantly evaluating everything going on in the now, with similar past memories and imagined outcomes.  Playing golf involves millions of nerve signals from the muscles of the body and commands to these muscles.  To learn such a complex behavior the brain formulates a mental image of how it wants the effort to turn out.  It actually stores desired outcome in memory.  Then it fires the muscles, and at the same time, released “remember this” chemicals.  Then like a picture it locks in this pattern, then weighs the observed outcome against the desired outcome, makes corrections by physically disconnecting and reconnecting synapses and trys again.  Try by try it lays down the neuronal patterns until the behavior becomes literally hard wired into the brain and second nature to you.
  7. Motivation is a key factor in brain plasticity.  The brain is far more plyable than we ever imagined.  This knowledge is part of an amazing awakening to who we are and why we are here.  Life is meant to be lived with enthusiasm passion and joy.  Be careful of ruts, take up new challenges, constantly push the boundries back.  The plastic brain will unwire old habits and begin laying down new hardwire circuits to increase your skills at new tasks.  When something becomes second nature, it is time to find a new interest.  Along with these new skills you regain your sparkle, your zeal for life.  You become a part of the solution. 

 As a wise man once said, life is a jouney, not a destination, enjoy the ride!

Some tips to optimize the plasticity of your brain.

Cardiovascular exercise is needed to supply the oxygen to the brain to help it grow.  Manual therapies like chiropractic and Skill training like Yoga are important because they cause the brain to grow in the area of body coordination.

Always challenge yourself, expand your capabilities, if a task is rountine find a way to do it better, or a better way to do it!

The ultimate goal is to get our brain span to outlive out lifespan.  Exercise your brain and joy, vitality and enthusiasm for life returns.