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'Glycemic Index'
	by Pulkit Soni Registered Bodybuilder and athlete Email: pulkit@khalsa.com  Feb  2003

Glycemic Index

The glycemic index is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that break down quickly during digestion have the highest glycemic indexes, while carbs that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. To stave off fat gain and keep your energy levels stable, focus on low-glycemic foods throughout the day. However, high-glycemic foods are recommended immediately after training.

Yogurt,low fat,artificially sweet	14
Peanuts	15
Rice Bran	19
Cherries	22
Fructose	22
Peas	22
Brown Beans	24
Grapefruit	25
Whole milk	27
Lentils	29
Kidney beans	29
Black beans	30
Soy milk	30
Apricots, dried	31
Skim milk	32
Lima beans	32
Chick peas	33
Rye	34
Pear, fresh	37
Apple	38
Tomato Soup	38
Brown beans	38
Plum	39
Carrots, cooked	39
Black-eyed beans	41
Peach	42
Orange	44
Grapes	46
Pineapple juice	46
Peas, green	48
Jams and marmalades	49
Ice cream, low fat	50
Yam	51
Orange juice	52
Banana	54
Sweet potato	54
Oat Bran	55
Sweet corn	55
Kellogg's Honey Smacks	55
Rice, brown	55
Oatmeal cookies	55
Fruit cocktail	55
Popcorn	55
Mango	56
Potato, white, boiled	56
Rice, wild	57
Potato, new	57
Kelloggs' (whole wheat)	57
Power Bar	57
Pita bread, white	57
Apricots, fresh	57
Honey	58
Rice, white	58
Kelloggs' Just Right	59
Pizza, cheese	60
Hamburger bun	61
Ice cream	61
Muffins	62
Raisins	64
Beets	64
Macaroni and Cheese	64
Black bean soup	64
Sucrose	64
Pineapple	66
Cake, angel food	67
Croissant	67
Grapenuts	67
Stoned Wheat Thins	67
Soft drink, Fanta	68
Taco shells	68
Wheat bread, high fiber	68
Shredded Wheat	69
Cream of Wheat	70
Wheat Biscuits	70
Potato, mashed	70
Fruit leather	70
Wheat bread, white	71
Golden Grahams	71
Water Crackers	71
Bagel, white	72
Watermelon	72
Graham Wafers	74
Corn Bran	75
French fries	75
Pumpkin	75
Waffles	76
Vanilla Wafers	77
Rice Cakes	77
Wheat bread	78
Rice Krispies	82
Corn Chex	83
Potato, instant	83
Cornflakes	83
Potato, baked	85
Rice Chex	89
Rice, instant, boiled 6 min	90
Wheat bread	90
Rice pasta, brown	92
Glucose	96
Glucose tablets	102

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