Glycemic Index Cheat Sheet

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GLYCEMIC INDEX CHEAT SHEET
HIGH
MEDIUM
LOW
GLYCEMIC INDEX/LOAD
GLYCAEMIC INDEX
70+
50-69
≤49
GLYCAEMIC LOAD
20+
11-20
≤10
FOODS ACCORDING TO GLYCEMIC INDEX (GI)
FOODS
HIGH 70+
MEDIUM 50-69
LOW ≤49
46
Spelt Bread
63
Rye Bread- Pumpernickel
Baguette
95
Bagel
72
44
Potato- New
57-62
Pasta Duram Wheat
Potato- Baked
85
37
Potato- Boiled
50
Pasta Whole Wheat
Potato Mashed
74
25
White Rice
64
Pearl Barley
Chips
75
Brown Rice
55
Pasta- Corn
78
Couscous
65
Muesli
40-66
Muesli
40-66
Cornflakes
81
Porridge- Home Made
58
Shredded Wheat
75
Porridge- Instant
66
Bran Flakes
74
46
Pineapple
59
Grapes
38
Banana
52
Apple
38
Pear
22
Cherries
28
Baked Beans
48
Lentils
6
Butter Beans
42
Hummus
Kidney Beans
28
Chickpeas
28 

Red Lentils 26
48
Beetroot
64
Peas- Boiled
Parsnips
97
16
Carrots- Cooked
58
Carrots- Raw
Pumpkin
75
Swede
72
Simon Pimenta
simon@inspiringchange.co.uk
+44 (0)7906 568 843

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