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Glycemic Index List


Foods to Choose or Refuse


White Death runs rampant in North America and Western diets. But all hope is not lost – there are safer sugars, healthy sugars and ways to modify your sugar intake so that it does not have harmful effects on your health. Our Glycemic Index (GI) list is lengthy and we won’t cover the index “count” here; they are available on the internet… but this will give you some starting points:


Chicken SaladProtein Foods to Choose – baked, broiled, grilled or steamed:

Beef-ground (10% fat), beef-lean cuts, calamari, chicken-skinless, clams, crabs, fish-fresh or frozen, fish-canned in water, ham-lean, lamb-lean, lobster, mussels, octopus, oysters, pork-trimmed, rabbit, scallops, shrimp, tofu, tuna-canned in water, turkey and venison.


Protein Foods to Refuse – breaded, fried, deep fried or sautéed:

Bacon, beef-fatty cuts, beef-ground (>10% fat), Canadian bacon, chicken-fried and/or with skin, chicken-buffalo wings, duck, fish sticks, hot dogs (pork, beef, turkey, chicken), jerky-beef/turkey, liver, liverwurst, pepperoni, salami, sausage, seafood-canned in oil, turkey bacon, turkey sausage.


Vegetables to Choose – baked, boiled, broiled, raw or steamed:

Artichokes-and hearts, asparagus, bamboo shoots bean sprouts, beans-green/wax, bok choy, broccoli, cabbage, carrots-raw cauliflower, celery, chilies, cucumbers, eggplant, greens (spinach, chard, kale), jicama, leeks, lettuce, mushrooms, okra, olives, onion, palm hearts, peas, peppers, pickles-dill, purslane, radishes, rutabagas, snow peas, soybeans, squash-all except pumpkin, tomato sauce/paste, tomatoes, water chestnuts, zucchini, soup-broth and listed veggies.


Vegetables to Refuse – breaded, fried, deep fried or sautéed:

Avocados, beets, carrots-cooked, corn, olives-in oil, parsnips, pickles-sweet, potatoes-all, pumpkin, sweet potato, sweet relish, yams.



Apple, apricots, blueberries, blackberries, cantaloupe, cherries, grapefruit, grapes-all, honeydew, kiwi, melon, nectarine, orange, palmello, papaya, peach, pear, pineapple, plum, raspberries, strawberries, tangelo, tangerine, watermelon.


Fruits to Refuse:

Bananas, candied fruit, coconut, dates, dried fruit, fruit juices, fruit preserves, fruit sauces, mangos, marmalade, persimmons, plaintains, raisins.


Breads & Cereals to Choose:

100% sprouted wheat, 100% whole wheat, multi-grain, oat-bran bread, pita-whole wheat, pumpernickel, rye, whole grain, unsweetened bran cereals, muesli-low fat, no sugar added, oat bran, oats, oatmeal, puffed wheat-unsweetened, rice bran.


Breads & Cereals to Refuse:

Bagels-all, biscuits, bread (except list), bread crumbs, bread sticks, cakes, cereal (except on choose list), chips-all, cookies, cornbread, crackers-all, croissants, donuts, English muffins, granola-all, melba toast, pastries, pancakes-all, pita bread-white, popcorn, popcorn cakes, rice cakes, rolls-dinner, hamb buns etc, tortillas-except whole wheat, waffles.


Use this general starting point to immediately lower your sugars and within days you will be pleasantly surprised at the difference in your energy, weight and fitness goals. Easy and painless, but for me the top benefit is no more food cravings… you will feel full after each meal because of slower glycemic intake.


Esther Smith, author

Wmith is well versed in healthy nutrition. She continues her articles on this, her favorite subject. For more about glycemic index list, check out:

Glycemic Health News