FitSmart
FitSmart provides achievable, yet challenging and sustainable, exercise strategies tailored to your needs and goals.
LOW GLYCEMIC INDEX (55 or less) | |
Fruits | |
Apples (120g) | 40 |
Apple juice (250g) | 39 |
Apricots, dried (60g) | 32 |
Bananas (120g) | 47 |
Fruit cocktail (120g) | 55 |
Grapefruit (120g) | 25 |
Grapes (120g) | 43 |
Mangoes (120g) | 51 |
Oranges, raw (120g) | 48 |
Peaches, canned in light syrup (120g) | 52 |
Pineapple (120g) | 51 |
Plums (120g) | 53 |
Strawberries (120g) | 40 |
Vegetables | |
Carrot juice (250g) | 43 |
Carrots, raw (80g) | 35 |
Corn, sweet (80g) | 55 |
Lima beans, baby, frozen (150g) | 32 |
Parsnips, peeled boiled (80g) | 52 |
Potato, white, boiled (150g) | 54 |
Tomato soup (250 g) | 38 |
Grains, Breads & Cereals | |
Barley (150g) | 22 |
Basmati rice (150g) | 52 |
Bran cereal (30g) | 43 |
Brown rice, steamed (50g) | 50 |
Bulgur wheat, whole, cooked (150g) | 46 |
Chickpeas (150g) | 36 |
Instant noodles (180g) | 52 |
Instant oatmeal (25 g) | 50 |
Mixed grain bread (30g) | 52 |
Oat bran bread (30g) | 44 |
Rye kernel bread (30 g) | 41 |
Rye flour bread, 50% rye flour, 50% wheat flour (30g) | 50 |
Water crackers, whole grain, sesame seeds (25g) | 53 |
White rice, boiled (150g) | 47 |
Dairy and Dairy Alternatives | |
Skim milk (250g) | 32 |
Soy milk (250g) | 43 |
Nuts and Legumes | |
Black beans (150g) | 30 |
Butter beans (150g) | 36 |
Cashews (50g) | 25 |
Kidney beans (150g) | 29 |
Kidney beans, canned (150g) | 52 |
Lentils, canned (150g) | 42 |
Split peas, yellow, boiled (150g) | 25 |
Snacks & Sweets | |
Blueberry muffin (60g) | 50 |
Cake, pound (50g) | 38 |
Corn chips (50g) | 42 |
Hummus (30g) | 6 |
Ice cream, full-fat, French vanilla (50g) | 38 |
Ice cream, low-fat, vanilla, “light” (50g) | 46 |
Oatmeal cookies (25g) | 54 |
Snickers (60g) | 43 |
Sponge cake (63g) | 46 |
Strawberry jam (30g) | 51 |
Sushi (100g) | 55 |
MEDIUM GLYCEMIC INDEX (between 56 and 69) | |||
Fruits | |||
Apricots, canned with light syrup (120g) | 64 | ||
Cantaloupe (120g) | 65 | ||
Cherries | 63 | ||
Figs, dried | 61 | ||
Dates (60g) | 62 | ||
Kiwifruit (120g) | 58 | ||
Peaches, fresh (120g) | 56 | ||
Raisins (60g) | 64 | ||
Nuts and Legumes | 64 | ||
Split pea soup (250g) | 60 | ||
Vegetables | |||
Beetroot | 64 | ||
Pumpkin (80g) | 66 | ||
Sweet potato, boiled, (150g) | 61 | ||
Grains, Breads & Cereals | |||
All-Bran (30 g) | 60 | ||
Bagel, white (70 g) | 69 | ||
Bran Buds cereal (30g) | 58 | ||
Bran Chex cereal (30g) | 58 | ||
Gnocchi (180g) | 68 | ||
Couscous (150g) | 65 | ||
Hamburger bun (30g) | 61 | ||
Life cereal (30g) | 66 | ||
Linguine, fresh, boiled (180g) | 61 | ||
Macaroni and cheese, boxed (180g) | 64 | ||
Muesli bars, with dried apricot (30g) | 61 | ||
Oat kernel bread (30g) | 65 | ||
Pumpernickel bread (30g) | 56 | ||
Pancakes, homemade (80g) | 66 | ||
Pita bread, white (30g) | 57 | ||
Rye crisp-bread (25g) | 63 | ||
Shredded Wheat cereal (30g) | 67 | ||
Special K cereal (30g) | 69 | ||
Taco shells (20g) | 68 | ||
Wild rice (150g) | 57 | ||
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Bran muffin (57g) | 60 | ||
Cake, angel food (50g) | 67 | ||
Croissant (57g) | 67 | ||
Honey, pure (25g) | 58 | ||
Nutri-Grain bar (30g) | 66 | ||
Pastry (57g) | 59 | ||
Shortbread cookies | 64 | ||
Stoned Wheat Thins (25g) | 67 | ||
Sugar, table (25g) | 65 | ||
HIGH GLYCEMIC INDEX (70 and higher) | |
Fruits | |
Watermelon (120g) | 80 |
Vegetables | |
Rutabaga (15 g) | 72 |
Potato, instant, mashed, (150g) | 88 |
Potato, mashed (150g) | 83 |
Potato, microwaved (150g) | 93 |
Grains, Breads & Cereals | |
Barley flour bread, 50% wheat flour, 50% course barley flour (30g) | 74 |
Bread stuffing (30g) | 74 |
Cheerios (30g) | 74 |
Corn Flakes (30g) | 79 |
French baguette (30g) | 95 |
French bread, fermented with leaven (30g) | 80 |
Gluten-free bread, multigrain (30g) | 79 |
Golden Grahams cereal (30g) | 71 |
Grape Nuts cereal (30g) | 75 |
Kaiser roll (30g) | 73 |
Muesli (30g) | 86 |
Rice cakes, white (25g) | 82 |
Rice Chex (30g) | 89 |
Rice Krispies (30g) | 82 |
Rice, instant, cooked 6 min. (150g) | 87 |
Tapioca, boiled with milk (250g) | 81 |
Total cereal (250g) | 76 |
Waffles (35g) | 76 |
White bread (30g) | 70 |
Dairy and Dairy Alternatives | |
Tofu, frozen dessert, non-dairy (50g) | 115 |
Nuts and Legumes | |
Broad beans (80g) | 79 |
Snacks & Sweets | |
Corn syrup, dark (30g) | 90 |
Doughnuts, cake (47g) | 76 |
French fries (150g) | 75 |
Gatorade (250g) | 78 |
Glucose (10g) | 96 |
Graham crackers (25g) | 74 |
Jelly beans (30g) | 80 |
Life Savers, peppermint (30g) | 70 |
Maltose (50g) | 105 |
Pizza, cheese (100g) | 80 |
Pretzels (30g) | 83 |
Vanilla wafers (25g) | 77 |
Main Page
FodMap Fruit and Vegetables List
PH Food Level List
Spices List
NOTES: GLYCEMIC LOAD:
The glycemic index (GI) is a numerical system that measures how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response.
The glycemic load (GL) is a relatively newer and better way to assess the impact of carbohydrate consumption on your blood sugar. It takes into account how much carbohydrate is in a serving of a particular food. You need to know both GI and GL to understand a food’s effect on blood sugar.
Take watermelon as an example.
If you use the glycemic index to try and decide what’s best to eat, you might avoid watermelon because it has a high glycemic index of 80. (A glycemic index of 70 or more is high, 55 or less is low.) But there aren’t a lot of carbohydrates in a serving of watermelon (it’s mostly water), so the glycemic load is relatively low, at 5. (A glycemic load of 20 or more is high, 10 or less is low.)
Another example is beans. Lentils or pinto beans have a glycemic load that is approximately three times lower than instant mashed potatoes, for example, and therefore will not cause large spikes in blood-sugar levels.