The Glycemic Scale Chart printable pdf download

The Glycemic Scale Chart

The Glycemic Scale

FOOD

GLYCEMIC

BEST

INDEX

Animal protein: grass-fed beef, wild-caught fish, free-roaming

turkey, chicken, wild game meats, organic eggs

Fats and Oils: Olive oil, butter, coconut oil, vegetable oil

Fibrous vegetables: broccoli, asparagus, greens, spinach,

salad greens, cucumber, celery, peppers

Nuts/Seeds: Almonds, Walnuts, Macadamias, Pistachio

GOOD

Barley

Low GI Fruit: Apples, berries, cherries, plum, grapefruit

Beans: Black, chickpeas, Lentils, Kidney

Pasta: Whole Wheat

Plain, unsweetened Yogurt

MODERATE

Chili: vegetarian bean or beef

Dry Red or White Wine

Quinoa, Buckwheat

Moderate GI Fruit: Grapes, Kiwi, Banana, Mango, Orange

juice

Oatmeal, Moderate GI bread: Whole grain, multigrain, rye,

50-60

BAD

pumperknickel

Moderate GI Vegetables: Yams, Sweet Potato, New Potato

Rice: brown, wild

Corn and corn products (chips, tortillas, etc.)

Soda: Coke, Fanta, Gatorade, Fruit punch

TABLE SUGAR (Sucrose)

REALLY BAD

High GI Fruit: Pineapple, Watermelon

Pastries: Muffins, cakes, doughnuts, waffles, crackers

Sweets and Snacks: Jelly beans, pretzels, Candy bars, pop-

tarts

Cereals: Rice crispies, corn flakes, shredded wheat,

Rice products: rice cakes, rice pasta

White potato, parsnips,

Pizza (no meat)

WORST

Popcorn, white bread, bagels, flour products

The Glycemic Scale Chart