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  

Recovering from Type II Diabetes

Quit eating refined carbs or artificial sweeteners!!!

First what is Diabetes, Type 1 or 2? It is simply your blood sugar levels are too high.

Type 1 is when you have it from birth implying your body never correctly regulated your blood sugar levels.

Type 2 is when you develop high blood sugar levels implying you once had control over your blood sugar levels but no longer do.

So what controls your blood sugar levels?

Like many things in your body, there is a hormonal balancing act going on.  The pancreas secretes insulin to lower the blood sugar, and the liver and adrenals secrete other hormones to increase the blood sugar.  This balance is easily maintained with a healthy diet and exercise.

What are refined carbs?

Refined carbohydrates include anything that ends in “ose.” Sucrose, fructose, glucose, lactose, maltose, dextrose, corn syrup, high fructose corn syrup and sugar all count as sugar. An easy way to remember this is anything that rhymes with “gross.”

This does not include sugar naturally found in fruits and other such sources. If nature put it there, it is usually fine. And again, how it affects you will depend more on you individually than the type of fruit itself. Remember, we are talking about refined and processed chemicals that used to be whole plants. 

Refined carbohydrates also come in the form of grains and flours. Most pasta, bread, flour, and other grain-based products are refined, almost to the point of sugar, and to the point where the refined carbohydrates respond in the body the same way sugar does.

The average American eats over 300 pounds of sugars each year. Most of this comes from all the sugar that is added to the processed foods most people eat.  Have you tried to find foods without high fructose corn syrup lately?  A recent report stated that 95% of the daily calories of the typical American is from highly refined processed foods, is it any wonder so many Americans are getting type 2 diabetes at younger and younger ages?

So cut back then stop eating these refined carbs.

If you find this extremely difficult, you are most likely suffering from a chronic Candidia infection I will cover this in depth in another post.

Some things that might help:

A new study shows that 60 percent of patients with type 2 diabetes have vitamin D deficiency. A lack of vitamin D can affect bone health, as well as having other adverse effects.

The study’s authors recommended widespread screening for vitamin D deficiency among diabetics, or routine vitamin D supplementation.

So what is the best form of Vitamin D? The sun.

The sun actually is necessary for your body to make Vitamin D. Which means direct sunlight on your skin (no toxic sunblock or clothes, no glass between you and the sun, etc.) You also want sunlight in your eyes that did not have to go through contacts, glasses or sunglasses. This also helps stimulate health and healing in the body.

Magnesium is a very good way to reduce your risk of diabetes. In fact, one of the diagnostic criteria for diabetes is a low level of magnesium.  Magnesium is essential for over 300 functions in your body, including the production and use of insulin. A Harvard study that followed 127,000 people for 18 years found that those who consumed the most magnesium were the least likely to develop Type 2 diabetes. And a number of studies suggest that seven out of 10 people do not get enough of this mineral.

The best source of magnesium is food – including leafy green vegetables, nuts, seeds, whole grains, and avocados. If you don’t eat a lot of these foods, it would be wise to supplement your diet with a multi-mineral that is absorb-able and can be used by your body.

Magnesium vs. Magnesium Oxide Magnesium, a mineral that the majority of Americans are deficient in. Magnesium is necessary for over 300 biochemical reactions in the body and is critical for the prevention of heart disease and diabetes. So what is the best form of Magnesium?

Magnesium and Magnesium oxide do not have the same effect. Magnesium oxide is a more economical form of magnesium that is widely used by supplement manufacturers. In his health report, Nutritional Supplements That Don’t Work, Bill Sardi writes: “Only 4% of magnesium oxide is absorbed. So a person taking 400 milligrams of magnesium oxide would effectively absorb only 16 milligrams.”

There is nothing unsafe about magnesium oxide – it is just difficult to get the recommended 400 mg per day of magnesium with it. (Some experts suggest the optimal intake is closer to 800 mg.) There are other forms of magnesium (citrate and glycinate) that are somewhat more absorbable. But the only way to tell how much magnesium you are really getting is to find out how much “elemental magnesium” is in the product. If it is not listed on the label, write or call the manufacturer and ask.

In addition to taking a magnesium supplement, consider filling up on the many excellent food sources of magnesium, including green vegetables, salmon, nuts, seeds, and beans.

Zinc is also another mineral that can greatly help people with Diabetes .

Cinamin is another herb that is very helpful. There have been many recent studies about this wonderful herbs ability to help your body regulate blood sugar levels.

Exercise is critical to keep blood sugar levels low

The reason is simple. Your muscles use your blood sugar for energy. So if you exercise your muscles will use some of the blood sugar and thereby lower your blood sugar levels. The hardest part about exercise is finding the time.  This is handled by scheduling at least four 1 hour sessions per week with yourself, write these appointments in your planner and put a big red Star by them because they are probably the most important appointments you have all week.  This is about investing into yourself each session ads to your both teh quality and quantity of your life.

Stay well, see you soon.