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Glycemic Index Chart “Stop Light Approach”

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Glycemic Index Chart “Stop Light Approach” Glycemic Index Chart “Stop Light Approach” GREEN YELLOW RED Low Glycemic Index (GI) High Glycemic Index (GI) Choose Less Often Limit to NO MORE THAN 7 servings Have More Often (Use serving sizes listed on food labels) of red foods per week AND NO MORE THAN 2 servings per day GRAIN FOODS (including Breads, Cereals & Pasta) Have at least 4 servings per day: Tortillas (100% whole wheat can be White bread, buns, rolls, biscuits Whole grain products eaten more often) Cereals with added sugar 100% Whole Wheat bread Taco shells (even if whole grain) Pasta (preferably 100% Whole Wheat) 100% Whole Wheat crackers, bagels, pita, Regular pasta Stuffing English muffins, chipatta Macaroni & cheese White rice 100% Whole grain and bran cereals Instant (with no sugar added) Instant oatmeal, quick oats Short grain All Bran Cookies, muffins or other baked goods Bran Buds Whole grain pancakes (unless sugar free and made with Fiber One Whole grain waffles Low GI ingredients) Old fashioned oats Kashi Go Lean Crackers Whole grain brown rice (not instant) Cereal bars Long grain rice Granola bars Basmati rice Pop tarts Converted (parboiled) rice Pancakes Waffles VEGETABLES AND NUTS Have at least 3 servings per day: All raw and cooked vegetables, except Corn Mashed potatoes those listed under RED: French fries Artichokes Green Beans Other Baked potatoes Asparagus Mushrooms Peanut butter—no sugar added Hash browns Avocados Onions Potato chips Broccoli Peas Turnips Cabbage Pickles, dill Parsnips Carrots Spinach Sweet pickles Cauliflower Squash and zucchini Celery Sweet potatoes, yams Cucumbers Tomatoes Eggplant Peppers Other Tomato pasta sauces (no sugar added) Dried beans (all kinds) Lentils Nuts Humus MEAT & PROTEIN FOOD Turkey sausage (low-fat) Plain unprocessed meat, poultry, fish, and Turkey bacon (low-fat) Meat, poultry or fish with breading or batter eggs (no impact on glycemic index). Bacon Canadian bacon Sausage Glycemic Chart Continued GREEN YELLOW RED Low Glycemic Index (GI) High Glycemic Index (GI) FRUIT Have at least 2 servings per day: Apples Raisins Watermelon Unsweetened applesauce Dried fruits Pineapple Apricots 100% Fruit juice Dates Bananas (not overly ripe) (*no more than 4-6 oz/day) Canned fruits in syrup Berries Applesauce with added sugar Cantaloupe / honeydew melons Frozen fruits with added sugar Cherries Grapes Plums Grapefruit Pears Kiwis Peaches Mangos Oranges, tangerines MILK & DAIRY PRODUCTS Have at least 3 servings per day: Cheese (low-fat) Cheese (regular) Regular ice cream Low fat milk (skim, fat-free or 1%) 2% milk Chocolate milk Low fat buttermilk Low fat ice cream Frozen desserts and novelties Yogurt (light, no sugar added) Yogurt with added sugar Pudding (regular, added sugar) Cottage cheese Sour cream (light) Sour cream (regular) Cream cheese (light or fat-free) Frozen yogurt Hot chocolate (regular) Sour cream (fat-free) Pudding (sugar-free) Whole milk Cream cheese (regular) COMBINATIONS & SOUPS Tomato soup Bean soup Black bean soup Minestrone soup Pizza (thin crust; preferably whole wheat) Lentil soup FATS AND CONDIMENTS Olive oil, canola oil Ketchup Sugar (white) Sweet and Sour Sauce Vinegar Spreadable fruit (no added sugar) Jam/jelly BBQ sauce Mustard, mayonnaise Mayonnaise (light) Honey Salad dressing Honey mustard sauce Molasses (fat-free or low-fat; < 3gm sugar/serving) Syrup (low-sugar or regular) Soy sauce Mayonnaise (regular) Salsa Miracle Whip (regular) Tomato sauce (no added sugar) Brown sugar Sugar substitute Lemon juice SNACKS Most fruits and vegetables (except those Low fat frozen yogurt or ice cream if Cake, pie, brownie listed as Yellow or Red foods) sweetened with sugar Cookies, candy Yogurt (no sugar added) Peanut butter (no sugar added) Regular ice cream Cheese (low-fat) Popcorn Donut, Rice Krispy Square Peanuts and other nuts Potato chips, tortilla chips, Cheetohs, etc. Sugar-free ice pops or popsicles Pretzels Sugar-free gelatin Rice cakes Gelatin (sugar-sweetened) BEVERAGES Milk (skim, fat-free or 1%) 100% fruit juice (no more than 4-6 oz/day) Sports drinks (e.g. Gatorade); Slushies Drinks with up to 20 calories per serving Regular pop, sweetened tea, fruit drinks Water is encouraged. Unsweetened tea, sugar-free beverages, diet soda, and other zero calorie beverages do not contain carbohydrates and can be used. .
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