60 Glycemic Matrix Guide to Low GI and GL Eating

Appendix A: Combined Regrigerator List 61

Moderate GD (.101 - .150) Very Low GI (00 - 40) Ice Cream regular High GD (.150+) Prunes Dried Apricots --------------------All Bran Dates --------------------Mueslix Pumpernickel Whole grain wheat Sourdough bread 7 grain bread --------------------Honey Jam & Jelly Cranberry sauce Figs, dried Raisins --------------------Pita Rye Bread Pancake Corn tortilla Corn bread --------------------Bran Chex Mini Wheats Raisin Bran Special K White bread Wheat bread Bagel Wafe English mufn --------------------Grapenuts Golden Grahams Cheerios Shredded Wheat Total Coco Puffs Grape Nut Flk Corn Flakes Crispy Rice Fructose Maple syrup (frucotse) -----------------M&M Peanut Chocolate cake Apple mufn Power Bar Chocolate bar Twix cookie bar Blueberry muff Banana bread Potato chips Pound cake Oatmeal cookie Mac & cheese, boxed Rice, white -------------------Table sugar (sucrose) Maple syrup (sucrose) ------------------Whole grain bar Rye crispbread Corn chips Shrtbread cookie Angel food cake Wheat thins Snickers bar Potatoes, baked -------------------Popcorn Cup cake Soda crackers Vanilla wafers Graham crackers Doughnuts Pretzels Fruit roll ups

APPENDIX A COMBINED REFRIGERATOR LIST

Very Low GD (0 to .050) Very Low GI (00 - 40) Spinach Lettuce Cucumber Mushrooms Celery Cauliower Radishes Cabbage Snap peas Broccoli Zucchini Brussels sprouts Green onions Tomatoes Green peppers Green beans Asparagus Tomato juice ---------------------Cherries Grapefruit Peaches in juice Apples Pears Plumbs Strawberries Apple juice Vegetable juice --------------------Peaches Oranges Pears in juice ---------------------Old fashioned oatmeal Cantaloupe Zoom Wheatena Winter squash -------------------Chicken Noodle soup Tomato soup with water Tomato soup with milk Minestrone -------------------Cottage cheese Soy milk Milk Yogurt Choc milk (1%) -------------------Soybeans Lentils Kidney beans Lima beans -------------------Sorbitol syrup Olives Avocados Nuts Peanut Butter Carrots -------------------Pinto beans -------------------Custard Pudding, fat free, no added sugar Beets -------------------One minute oatmeal Cream of Wheat Low GD (.051 - .100) Applesauce (no add sugar) ------------------Barley Spaghetti, protein enrich Yams Spaghetti, whole wheat Pizza Fettucinne -----------------Navy beans ----------------Ice Cream premium

Low GI (41 - 55)

Bananas --------------------Spaghetti Rice, brown

Ice Cream, nonfat

Mod GI (56 - 70)

Peaches in heavy syrup --------------------Potatoes, boiled Couscous --------------------Split Pea Soup

Low GI (41 - 55)

Mango Grapes V8 Tropical Peaches in light syrup Cranberry juice Orange juice Kiwi Fruit cocktail in juice Apricots Pineapple Grape juice Apricots in juice Watermelon

Sweet potato Corn Buckwheat ------------------Peas Baked beans ------------------Pudding regular

High GI (70+)

Potatoes, mashed

Mod GI (56 - 70)

High GI (70+)

Instant Oatmeal

Potatoes, french fried Potatoes,instant

Glycemic Matrix Guide to Low GI and GL Eating 2008 by Richard A. Price, Published by Innity Publishing