Too often, we don’t think about the value of the food we eat while easing our hunger pangs. This is especially true for those of us who live fast-paced lives, moving from one responsibility to the next on autopilot, not giving much thought to what we eat or how we eat it.

Before we know it, we have gained unwanted weight, are experiencing mood swings, and sometimes feel lethargic or moody. A glycemic index list can help us determine which foods to eat and which to avoid in order to get the highest nutritional value from the foods we eat and also provide us with better overall health and wellness.

Based on studies conducted by the Stanford Center for Disease Prevention Research, the following List of glycemic indices can provide us with optimal overall health and wellness.


• Lean meats: beef, pork, lean lamb
• Chicken – without skin
• Seafood: mussels, oysters, lobsters
• Fish – frozen and canned are fine
• Vegetables: artichokes, asparagus, bean sprouts, broccoli, collard greens, raw carrots, cauliflower, peas, radishes, onions, olives, radishes, soybeans, tomatoes
• Fruits: apples, apricots, berries, grapes, grapefruit, kiwi, cantaloupe, orange, papaya, pear, pineapple, watermelon, cherries, cantaloupe
• Breads and cereals: whole grains, wheat, rye, multigrain, oatmeal, rice bran
• Starch: whole-grain pasta, brown rice, couscous, lentils
• Dairy: low-fat or fat-free cheese, low-fat cottage cheese, egg whites, low-fat milk, tofu, low-fat/unsweetened yogurt
• Beverages: water, sugar free coffee and cream, diet colas, sugar free drinks, sugar free tea


• Bacon
• fatty meats
• Fried chicken with skin
• Duck
• Fish sticks
• hot dogs
• Liver
• Liver sausage
• Canned fish/seafood in oil
• Vegetables: avocado, beets, cooked carrots, corn, olives in oil, parsnips, sweet pickles, potatoes
• Fruits: bananas, canned fruits, coconut, dates, dried fruits, fruit juices, mangoes, jams, grapes
• Breads and cereals: bagels, brownies, white bread, chips, cookies, croissants, cakes, muffins, popcorn, rolls, waffles, non-whole wheat tortillas, pastries
• Starch: baked or refried beans, ramen noodles, white pasta, pretzels, white or fried rice, soups unless they are vegetable broths, tacos
• Dairy: cheese not included in Food to go, cream cheese, frozen yogurt, ice cream, sherbet
• Beverages: alcoholic beverages, all types of sugary drinks

Considering all types of foods on the glycemic index list that are okay for us to eat will help lower blood sugar, especially if we have diabetes, control our weight, and reduce the chance of heart disease.

We can post our own glycemic index list prominently in our kitchens so we can guide ourselves accordingly.

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