Posted by: faithful | July 14, 2007

food group table: based on glycemic index

Desirable Foods Moderately Desirable Less Desirable Foods
Breads:
Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat
 Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)
 Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.
 

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)
 

Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).
 

Meats:
Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese
 

Breads:
100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker
 Cereals:
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)
 Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.
 

Milk Products:
2% milk, cheese, Regular plain yogurt
 

Fruit:
Banana, Kiwi, Mango, papaya, orange juice.
 

Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.

Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh
 Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant “Quick” or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.’
 Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.
 

Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.
 

Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.
 

Meats:
Most cuts of beef, pork, lamb, hot dogs (including “low-fat’ versions) cheese, luncheon meats, peanut butter.

Source:  glycemia.com

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