The Glycemic Index
By eating foods with lower scores, your food will be absorbed into the bloodstream more slowly and result in less fat storage. Lower scores are the best choice.

BAKERY PRODUCTS	White Bread	Glucose
Muffins	88	62
Cake, angel food	95	67
Donut	108	76
BEVERAGES
Soy milk	43	30
Soft drink, Fanta	97	68
BREADS
Rye Kernel bread	66	46
Hamburger bun	87	61
Wheat bread, high fiber	97	68
Wonderwhite	112	78
BREAKFAST CEREALS
Rice Bran	27	19
All-bran	60	42
Special K	77	54
Porridge (oatmeal)	87	61
Shredded Wheat	99	69
CEREAL GRAINS Barley, pearled	36	25
Wheat kernels	59	41
Rice, brown	79	55
Couscous	93	65
Rice, instant, boiled 6min	128	90
COOKIES
Oatmeal cookies	79	55
Shortbread	91	64
Graham Wafers	106	74
CRACKERS
jatz	79	55
Stoned Wheat Thins	96	67
Rice Cakes	110	77
DAIRY FOODS
Yogurt, low fat, artificial sweet	20	14
Milk, full fat	39	27
Milk, skim	46	32
Ice cream	87	61
FRUIT AND FRUIT PRODUCTS
Cherries	32	22
Grapefruit	36	25
Apple juice	58	41
Orange juice	74	52
Banana	77	54
Raisins	91	64
LEGUMES
Soya beans, canne	20	14
Chick peas (garbanzo beans)	47	33
Broad beans (fava beans)	113	79
PASTA
Spaghetti, protein enriched	38	27
Fettuccine	46	32
Linguine	65	46
Macaroni and Cheese	92	64
Rice pasta, brown	131	92
ROOT VEGETABLES
Yam	73	51
Potato mashed	100	70
Carrots	70	49
French fries	107	75
Potato, baked	121	85
Parsnips	139	97
SNACK FOOD AND CONFECTIONARY
Peanuts	21	15
Mars Snickers Bar	57	40
Chocolate	70	49
Jelly beans	114	80
Pretzels	116	81
SUGARS Organic Agave Nectar	14	19
Fructose	32	22
Honey	83	58
Sucrose	92	64
Glucose	137	100
Maltose	150	105
VEGETABLES
Peas, dried	32	22
Sweet corn	78	55
Pumpkin	107	75