This online glycemic index list of foods is based on the latest, most up-to-date research for optimum nutrition and blood sugar levels by Arianna Carughi, Ph.D., C.N.S. and Gene Spiller, Ph.D., C.N.S., Consultants to the Stanford Center for Research in Disease Prevention.
The categories are: protein, vegetables, fruit, breads & cereals, starchy foods, dairy, beverages, sweets & treats and condiments. Scroll down to see the glycemic index list of foods for the Healthy Weight "Go" and Overweight "No" category that you're interested in.
| Healthy Weight "GO" Enjoy baked, broiled, grilled or steamed Beef, ground (< 10% fat) Beef, lean cuts Calamari Chicken, skinless Clams Crab Fish, all fresh or frozen (canned in water) Ham, lean Lamb, lean Lobster Mussels Octopus Oysters Pork, trimmed Rabbit Scallops Shrimp Tofu Tuna, canned in water Turkey, skinless Venison | Overweight "NO" Avoid breaded, fried, deep fried or sauteed foods. Bacon Beef, fatty cuts Beef, ground (> 10% fat) Canadian bacon Chicken (fried and/or with skin) Chicken (buffalo wings) Duck Fish sticks Hot dogs (pork, beef, turkey, chicken) Jerky (beef/turkey) Liver Liverwurst Pepperoni Salami Sausage Seafood (canned in oil) Turkey bacon Turkey sausage |
| Healthy Weight "GO" Enjoy baked, boiled, broiled, raw, or steamed Artichokes (and hearts) Asparagus Bamboo shoots Bean sprouts Beans (green, wax) Bok choy Broccoli Cabbage Carrots (raw) Cauliflower Celery Chilies Cucumbers Eggplant Greens (spinach, chard, kale) Jicama Leeks Lettuce Mushrooms Okra Olives Onion Palm hearts Peas Peppers (all types) Pickles (dill) Purslane Radishes Rutabagas Snow Peas Soybeans Squash (all except Pumpkin) Tomato sauce, paste Tomatoes Water chestnuts Zucchini Soups made with broth and the above foods | Overweight "No" Avoid breaded, fried, deep fried or sauteed foods. Avocados Beets Carrots (cooked) Corn Olives (packed in oil) Parsnips Pickles (sweet) Potatoes (all types) Pumpkin Sweet Potatoes Sweet Relish Yams |
| Healthy Weight "GO" Apple Apricots Berries (blueberries, strawberries, raspberries, etc.) Cantaloupe Cherries Grapefruit Grapes (all types) Honeydew Kiwi Melon Nectarine Orange Palmello Papaya Peach Pear Pineapple Plum Prickly Pear Starfruit Tangelo Tangerine Watermelon | Overweight "No" Bananas Candied fruit Coconut Dates Dried fruit Fruit juices Fruit preserves Fruit sauces Mangoes Marmalade Persimmons Plantains Raisins |
| Healthy Weight "GO" 100% sprouted wheat 100% whole wheat Multi-grain Oat bran bread Pita, whole wheat Pumpernickel Rye Tortillas, whole wheat Whole grain All unsweetened bran cereals Muesli (low fat, no sugar added) Oat bran Oats, oatmeal Puffed wheat (unsweetened) Rice Bran | Overweight "No" Bagels (all types) Biscuits Bread (except those on "Go" list) Bread crumbs Bread sticks Breakfast cereals (all types, hot or cold, except those on "Go" list) Cakes Chips (all types) Cookies Cornbread Crackers (all types) Croissants Donuts English muffins Granola (all types) Melba toast Muffins (all types) Pancakes Pastries (all types) Pita bread (white) Popcorn Popcorn cakes Rice cakes Rolls (dinner, hamburger buns, etc.) Tortillas (except those on "Go" list) Waffles |
| Healthy Weight "GO" Barley Beans (black, kidney, red, garbanzo, etc.) Buckwheat Bulgur Chickpeas Couscous Dahl Lentils Oats, oatmeal (all types, no sugar) Pasta, whole wheat Peas (split, black-eyed) Rice (basmati, bulgur, parboiled brown, wild) Tabouli | Overweight "No" Beans (baked,refried) Granola (all types) Noodles, ramen-style Pasta (white, green, red) Potatoes (all types) Pretzels Rice (white, fried, spanish) Soups (all types except veg. broth) Taco Shells |
| Healthy Weight "GO" Cheese (fat free or low fat) Cottage cheese (low fat) Eggs, egg whites (boiled, poached, scrambled/fried with non-stick cooking spray) Egg substitute Milk (1% low fat, fat free) Mozzarella cheese (fat free) Ricotta cheese (fat free) Tempeh Tofu Yogurt (low fat, fat free, sugar free) | Overweight "No" Cheese (hard or soft, except as on "Go" list) Cottage cheese (full fat) Cream / half & half Cream cheese (all types) Frozen yogurt Ice Cream Milk (whole, 2% fat) Mozzarella (full fat) Sorbet (all types) Sour cream (full fat) Yogurt (full fat) |
| Healthy Weight "GO" Water (regular, mineral, sparkling, sugar-free) Bouillon Coffee (regular, iced, cappuccino, espresso, latte; no sugar, fat free milk) Diet soda Sugar free beverages Hot cocoa mix (w/ water, sugar free, fat free) Tea (all types, no sugar) | Overweight "No" Alcohol (beer, wine, mixed drinks) Beverages with sugar, high fructose corn syrup or other caloric sweeteners) |
| Healthy Weight "GO" Diet soda Non-nutritive natural or artificial sweeteners Sugar free gelatin Sugar free popsicles Sugar free pudding | Overweight "No" Candy bars Chocolates Honey Jam/jelly Marmalade Molasses Frozen treats (w/ sugar) Soda (w/ sugar) Syrup (all types) Tofu frozen dessert |
| Healthy Weight "GO" Butter, butter substitute (limit 1 pat per day) Garlic Ginger Herbs Horseradish Hummus Ketchup (1 T/day) Lemon juice Lime juice Margarine (1 pat/day) Mayonnaise (light, fat free - 1T/day) Mustard (lo-cal) Oil (olive) Olives (packed in water) Onion Parmesan, Romano cheese (1T/day) Pickles (dill) Salad dressing (lo-cal, fat free or vinaigrette 4T/day) Salsa (4T/day) Sauerkraut Shallots Sour cream (low fat, fat free) Soy sauce Spaghetti sauce (sugar free) Spices (all) Tahini sauce | Overweight "No" Bacon bits Croutons Lard Mayonnaise (full fat) Olives (packed in oil) Peanut butter Pickles (except dill) Salad dressings (full fat ranch, blue cheese, thousand island, etc; fat free honey mustard) Sandwich spreads Seeds (sunflower, pumpkin, etc.) Shortening (vegetable) Sour cream (full fat) Sweet pickle relish |
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
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