High, Low, and Intermediate

The following lists can help you choose which foods to eat more often (those with a low or intermediate glycemic index) and which to consume more sparingly (those with a high glycemic index).

LOW GLYCEMIC INDEX
Barley
Beans
Bulgur (cracked wheat)
Kellogg’s All-Bran
Lentils
Muesli
Oats (minimally processed)
Pasta (cooked al dente)
Peas
Pumpernickel bread

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INTERMEDIATE GLYCEMIC INDEX
Basmati rice
Cornmeal
Couscous
Parboiled (“converted”) rice
Regular soft drinks
Whole-meal rye bread

HIGH GLYCEMIC INDEX
Breakfast cereals (most)
Jelly beans
Pancakes
Potatoes
Sports drinks
Waffles
White bread