List of Glycemic Foods Index of Healthy Foods
This list of glycemic foods index for good health is based on research from the Stanford Center for Research in Disease Prevention.
Research consultants, Arianna Carughi, Ph.D., C.N.S. and Gene Spiller, Ph.D., C.N.S., designed the perfect glycemic foods index list of glycemic foods for optimum health, weight loss and blood sugar levels.
These two simple categories of glycemic foods make choosing easier.
- "Foods to Refuse" are high glycemic and/or unhealthy.
- "Foods to Choose" are healthy low glycemic foods.
- Lose weight,
- Clear up your skin,
- Reduce mood swings,
- Decrease insulin resistance,
- Reduce the risk of heart disease,
- Feel less hunger and food cravings,
- Decrease your risk of type two diabetes,
- Lower triglyceride levels and blood pressure,
- And achieve long lasting and permanent weight loss.
Glycemic Foods Index for Healthy Foods
| Protein Foods To Choose Choose these foods baked, broiled, grilled or steamed. |
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| Beef, ground (<10% fat) | Mussels |
|
| Beef, lean cuts | Octopus | |
| Calamari | Oysters | |
| Chicken, skinless | Pork, trimmed | |
| Clams |
Rabbit |
|
| Crabs |
Scallops | |
| Fish, (fresh or frozen) |
Shrimp | |
| Fish, (canned in water) |
Tofu | |
| Ham, lean |
|
|
| Lamb, lean |
Turkey | |
| Lobster | Venison | |
 |
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Protein Foods To Refuse Refuse breaded, fried, deep fried or sauteed foods. |
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| Bacon | Jerky (beef/turkey) | |
| Beef, fatty cuts |
Liver | |
| Beef, ground (>10% fat) |
|
|
| Canadian bacon |
Pepperoni |
|
| Chicken (fried and/or with skin) |
Salami | |
| Chicken (buffalo wings) |
Sausage | |
| Duck |
Seafood (canned in oil) | |
| Fish sticks | Turkey bacon | |
| Hot dogs (pork, beef, turkey, chicken) |
Turkey sausage |
|
 |
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Vegetables To Choose Choose baked, boiled, broiled, raw or steamed. |
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| Artichokes (and hearts) | Okra |
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| Asparagus |
Olives |
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| Bamboo shoots |
|
|
| Bean sprouts |
Palm hearts |
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| Beans (green, wax) |
Peas | |
| Bok choy |
Peppers (all types) | |
| Broccoli |
Pickles (dill) | |
| Cabbage | Purslane |
|
| Carrots, raw |
Radishes |
|
| Cauliflower | Rutabagas | |
| Celery | Snow Peas | |
| Chilies | Soybeans | |
| Cucumbers | Squash (all except pumkin) | |
| Eggplant | Tomato sauce, paste | |
| Greens (spinach, chard, kale) |
Tomatoes | |
| Jicama | Water chestnuts | |
| Leeks | Zucchini | |
| Lettuce | Soup (broth & listed veggies) | |
| Mushrooms | ||
|
|
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Vegetables To Refuse Avoid breaded, fried, deep fried or sauteed foods. |
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| Avocados | Pickles (sweet) | |
| Beets |
Potatoes(all types) |
|
| Carrots (cooked) |
|
|
| Corn | Sweet potatoes |
|
| Olives (packed in oil) |
Sweet relish | |
| Parsnips |
Yams | |
|
|
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Fruits To Choose |
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| Apple | Orange | |
| Apricots |
Palmello |
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| Blueberries |
|
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| Blackberries |
Peach |
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| Cantaloupe |
Pear |
|
| Cherries |
Pineapple |
|
| Grapefruit |
Plum |
|
| Grapes (all types) |
Raspberries |
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| Honeydew |
Strawberries |
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| Kiwi | Tangelo |
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| Melon |
Tangerine |
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| Nectarine |
Watermelon |
|
|
|
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Fruits To Refuse |
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| Bananas | Fruit sauces | |
| Candied fruit |
Mangoes |
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| Coconut |
|
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| Dates |
Persimmons |
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| Dried fruit |
Plantains |
|
| Fruit juices |
Raisins |
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| Fruit preserves |
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Breads & Cereals To Choose |
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| 100% sprouted wheat | Whole grain |
|
| 100% whole wheat |
Unsweetened bran cereals |
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| Multi-grain |
|
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| Oat bran bread |
Oat bran |
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| Pita, whole wheat |
Oats, oatmeal |
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| Pumpernickel |
Puffed wheat (unsweetened) |
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| Rye |
Rice bran |
|
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|
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Breads & Cereals To Refuse |
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| Bagels (all types) | English muffins |
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| Biscuits |
Granola (all types) |
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| Bread (except those on "Choose" list) |
|
|
| Bread crumbs |
Muffins (all types) |
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| Bread sticks |
Pancakes |
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| Cakes |
Pastries (all types) |
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| Cereal (except those on "Choose" list) | Pita bread (white) |
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| Chips (all types) |
Popcorn |
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| Cookies |
Popcorn cakes |
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| Cornbread | Rice cakes |
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| Crackers (all types) |
Rolls (dinner, hamburger buns, etc.) |
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| Croissants |
Tortillas (except whole wheat) |
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| Donuts |
Waffles |
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Starchy Foods To Choose |
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| Barley | Lentils | |
| Beans (black, kidney, red, garbanzo, etc.) |
Oats, oatmeal |
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| Buckwheat |
|
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| Bulgur |
Peas (split, black-eyed) |
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| Chickpeas |
Rice (basmati, bulgur, brown, wild) |
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| Couscous |
Tabouli |
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| Dahl |
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Starchy Foods To Refuse |
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| Beans (baked, refried) | Pretzels | |
| Granola (all types) |
Rice (white, fried, spanish) |
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| Noodles, ramen-style |
|
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| Pasta (white, green, red) |
Taco shells |
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| Potatoes (all types) |
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Dairy Foods To Choose |
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| Cheese (fat free or low fat) | Mozzarella cheese (fat free) | |
| Cottage cheese (low fat) |
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| Eggs, egg whites (no added fat) |
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|
| Egg substitute |
Tofu |
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| Milk (1% low fat, fat free) |
Yogurt (low fat, fat free, sugar free) | |
|
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Dairy Foods To Refuse |
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| Cheese (except those on "Choose" list) | Milk (whole, 2% fat) | |
| Cottage cheese (full fat) |
Mozzarella (full fat) |
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| Cream / half & half |
|
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| Cream cheese (all types) |
Sour cream (full fat) |
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| Frozen yogurt |
Yogurt (full fat) |
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| Ice cream |
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Beverages To Choose |
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| Water (mineral, sparkling, sugar-free) | Sugar-free beverages | |
| Bouillon |
Hot cocoa (sugar free, fat free) | |
| Coffee (no sugar, fat free milk) |
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| Diet soda |
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Beverages To Refuse |
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| Alcohol (beer, wine, mixed drinks) |
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| Beverages with sugar, high fructose corn syrup or other caloric sweeteners |
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Sweets & Treats To Choose |
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| Diet soda | Sugar free popsicles | |
| Sugar free gelatin | Sugar free pudding |
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| Non-nutritive natural or artificial sweeteners |
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Sweets & Treats To Refuse |
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| Candy bars | Molasses | |
| Chocolates |
Frozen treats (with sugar) |
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| Honey |
|
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| Jam/jelly |
Syrup (all types) |
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| Marmalade |
Tofu frozen dessert |
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Condiments To Choose |
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| Butter (1 pat per day) | Olives (packed in water) | |
| Butter substitute (1 pat per day) | Onion |
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| Garlic |
|
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| Ginger | Romano cheese (1 Tbsp./day) | |
| Herbs | Pickles (dill) | |
| Horseradish | Salad dressing (lo-cal, fat free) |
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| Hummus | Salsa (4 Tbsp./day) | |
| Ketchup (1 Tbsp./day) | Sauerkraut |
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| Lemon juice | Shallots |
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| Lime juice | Sour cream(low fat, fat free) |
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| Margarine (1 pat per day) | Soy sauce |
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| Mayonnaise (light/fat-free, 1 Tbsp/day) | Spaghetti sauce (sugar-free) |
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| Mustard (lo-cal) | Spices (all) |
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| Oil (olive) | Tahini sauce |
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Condiments To Refuse |
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| Bacon bits | Salad dressings (full fat) | |
| Croutons |
Sandwich spreads |
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| Lard |
|
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| Mayonanaise (full fat) |
Shortening (vegetable) |
|
| Olives (packed in oil) |
Sour cream (full fat) | |
| Peanut butter |
Sweet pickle relish |
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| Pickles (except dill) |
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Choosing wisely from this list of glycemic foods index of healthy foods can help you to achieve all of your health, fitness and weight goals.
Articles you may also enjoy:
Food Fat List of Bad Fat Good Fat
The Glycemic Diet of Low Glycemic Foods
Unhealthy Food to Avoid & Foods Not to Eat
Sugar Addicts Guide to Overcoming Sugar Addiction
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