The lower the glycemic index a food, the less it will cause insulin surges (and weight gain). Here is our list of commonly eaten foods, compiled from several glycemic indexes. On this index, glucose is the benchmark of 100. To control your carbs, choose foods at 50 - 60 or below whenever possible. If you are new to a low carbohydrate diet or a low glycemic diet, stay below 30 for the first two weeks, then add carbohydrates that are higher on the index gradually, until your weight loss stops. That way, you will be able to see which carbohydrates are safe for you! We are all different and react differently to various foods. *

The Glycemic Index
Vegetables
russett potatoes	98
white potatoes	70-90
parsnips	95
carrots	85
instant potatoes	80
corn/cornflakes	70-85
French fries,small	75
rutabaga	71
beets	70
red-skin potatoes	58
green peas	51
sweet potatoes	50
tomatoes	38
tomato soup	38
chickpeas	36
lima beans	36
black beans	30
kidney beans	29
lentils	29
soybeans	15
green vegetables	0-15
Rice & Grains
puffed rice	95
white bread	95
rice pasta, 1 cup	92
instant rice, 1 cup	87
rice cakes (2)	82
millet	75
kaiser roll	73
corn tortilla	72
white rice	70
whole wheat bread	70
arborio risotto	69
corn meal (1/3 cup)	68
taco shells (2)	68
refined pasta	65
couscous (1/3 cup)	61
bran muffin	60
brown rice	55
popcorn(2 cups)	55
whole rice	50
tortellini,cheese	50
whole grain bread	40-50
bulgur(1/3 cup, cooked)	48
wheat grains	45
whole grain pasta	45
whole grain rye	42
pumpernickel (1 slice)	41
Fruit
dates(5)	103
raisins	65
figs, dried (3)	61
banana	60
mango (1 small)	55
kiwi (1)	52
grapes	50
pears	45
orange	40
apple	40
dried apricots	35
figs	35
strawberries	32
peaches	30
prunes (6)	29
grapefruit	26
plums	25
cherries	23
fresh apricots	20
prickly pear	7
Breakfast Cereal
puffed rice	95
Rice Chex	89
Cheerios	74
Grape Nuts	71
Shredded wheat	70
Swiss Museli	67
Just Right	60
Bran Buds	58
All Bran	55
Special K (1 cup)	54
Oatmeal(not instant)	40
Crackers & Snacks
pretzels	83
water crackers(5)	78
saltines (3)	74
corn chips	71
popcorn (2 cups)	55
potato chips	51
peanuts	10
Sweet Treats
tofu frozen dessert	115
vanilla wafers (6)	77
lifesavers (5,peppermint)	70
tapioca	70
Mars bar	68
Angel food cake (1 slice)	67
shortbread (2 cookies)	64
pound cake (1 slice)	54
strawberry jam (1 tbsp.)	51
sponge cake (1 slice)	45
marmalade (1 tbsp)	48
Twix cookie bar (59 g.)	44
ice cream, 2 scoops	36-61
dark chocolate (70% cocoa)	22
Sweeteners
maltose	105
glucose	100
honey	90
sucrose (table sugar)	75
fructose	20
agave nectar (1 tbsp)	11
Juice & Drinks
gatorade (1 cup)	78
cranberry juice cocktail	52
pineapple juice	48
grapefruit juice	48
orange juice	46
apple juice	40
tomato juice	37
Dairy
sweetened condensed milk(1/2 cup)	61
yogurt	35
skim milk (1 cup)	32
whole milk (1 cup)	27
ice cream	37 –61