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18-03-2006, 01:07 AM
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| Musclechat Management Muscle Chat Management  Join Date: Mar 2006 Posts: 3,597 Rep Power:  |  Glycemic Index Lists This list is designed to assist any board members who intend to use the "Glycemic Index" as an instrument to chhosing the foods in their diet, for bulking or cutting. The GI is a way of telling how quickly a food is digested and what its resulting insulin release will be, insulin being a major storage hormone which plays a major role in anabolism and also in making you fat, so this post should be relevant to everyone. BAKERY PRODUCTS Cake, sponge 66 Cake, banana, made with sugar 67 Cake, pound 77 Cake, banana, made without sugar 79 Pastry 84 Pizza, cheese 86 Muffins 88 Cake, flan 93 Cake, angel food 95 Croissant 96 Crumpet 98 Donut 108 Waffles 109 BEVERAGES Soy milk 43 Cordial, orange 94 Soft drink, Fanta 97 Lucozade 136 BREADS Bürgen Soy Lin 27 Bürgen Oat Bran & Honey Loaf 43 Bürgen Mixed Grain 48 Barley kernel bread 55 Bürgen Fruit Loaf 62 Rye Kernel bread 66 Fruit loaf 67 Oat bran bread 68 Mixed grain bread 69 Pumpernickel 71 Bulger bread 75 Linseed rye bread 78 Pita bread, white 82 Hamburger bun 87 Rye flour bread 92 Semolina bread 92 Oat kernel bread 93 Barley flour bread 95 Wheat bread, high fiber 97 Wheat bread, wholemeal flour 99 Melba toast 100 Wheat bread, white 101 Bagel, white 103 Kaiser rolls 104 Whole-wheat snack bread 105 Bread stuffing 106 Wheat bread, Wonderwhite 112 Wheat bread, gluten free 129 French baguette 136 BREAKFAST CEREALS Rice Bran 27 Kelloggs' All Bran Fruit 'n Oats 55 Kelloggs' Guardian 59 All-bran 60 Red River Cereal 70 Bran Buds 75 Special K 77 Oat Bran 78 Kelloggs' Honey Smacks 78 Muesli 80 Kelloggs Mini-Wheats (whole wheat) 81 Kelloggs' Just Right 84 Porridge (oatmeal) 87 Life 94 Nutri-grain 94 Grapenuts 96 Sustain 97 Shredded Wheat 99 Kelloggs' Mini-Wheats (blackcurrant)99 Cream of Wheat 100 Wheat Biscuit 100 Golden Grahams 102 Pro Stars 102 Sultana Bran 102 Puffed Wheat 105 Cheerios 106 Corn Bran 107 Cocopops 110 Post Flakes 114 Rice Krispies 117 Team 117 Corn Chex 118 Cornflakes 119 Crispix 124 Rice Chex 127 CEREAL GRAINS Barley, pearled 36 Rye 48 Wheat kernels 59 Rice, instant, boiled 1 min 65 Bulgur 68 Rice, parboiled 68 Rice, parboiled, high amylose 69 Barley, cracked 72 Wheat, quick cooking 77 Buckwheat 78 Sweet corn 78 Rice, specialty 78 Rice, brown 79 Rice, wild, Saskatchewan 81 Rice, white 83 Rice, white, high amylose 83 Couscous 93 Barley, rolled 94 Rice, Mahatma Premium 94 Taco shells 97 Cornmeal 98 Millet 101 Rice, Pedle 109 Rice, Sunbrown Quick 114 Tapioca, boiled with milk 115 Rice, Calrose 124 Rice, parboiled, low amylose Pelde 124 Rice, white, low amylose 126 Rice, instant, boiled 6 min 128 COOKIES Oatmeal cookies 79 Rich Tea cookies 79 Digestives 84 Shredded Wheatmeal 89 Shortbread 91 Vanilla Wafers 110 Morning Coffee cookies 113 CRACKERS Jatz 79 High Fibre Rye Crispread 93 Breton Wheat Crackers 96 Stoned Wheat Thins 96 Sao 100 Water Crackers 102 Rice Cakes 110 Puffed Crispbread 116 DAIRY FOODS Yogurt, low fat, artifically sweet 20 Milk, chocolate, artifically sweet 34 Milk + 30 g bran 38 Milk, full fat 39 Milk, skim 46 Yogurt, low fat, fruit sugar sweet 47 Milk, chocolate, sugar sweetened 49 Yogurt, unspecified 51 Milk + custard + starch + sugar 61 Yakult (fermented milk) 64 Ice cream, low fat 71 Ice cream 87 FRUIT AND FRUIT PRODUCTS Cherries 32 Grapefruit 36 Apricots, dried 44 Pear, fresh 53 Apple 54 Plum 55 Apple juice 58 Peach, fresh 60 Orange 63 Pear, canned 63 Grapes 66 Pineapple juice 66 Peach, canned 67 Grapefruit juice 69 Orange juice 74 Kiwifruit 75 Banana 77 Fruit ****tail 79 Mango 80 Sultanas 80 Apricots, fresh 82 Pawpaw 83 Apricots, canned, syrup 91 Raisins 91 Rockmelon (muskmelon) 93 [usually called cantaloupe in the U.S.] Pineapple 94 Watermelon 103 LEGUMES Soya beans, canned 20 Soya beans 25 Lentils, red 36 Beans, dried, not specified 40 Lentils, not specified 41 Kidney beans 42 Lentils, green 42 Butter beans + 5 g. sucrose 43 Butter beans + 10 g. sucrose 44 Butter beans 44 Split peas, yellow, boiled 45 Lima beans, baby, frozen 46 Chick peas (garbanzo beans) 47 Kidney beans, autoclaved 49 Haricot/navy beans 54 Pinto beans 55 Chick peas, curry, canned 58 Black-eyed beans 59 Chick peas, canned 60 Pinto beans, canned 64 Romano beans 65 Baked beans, canned 69 Kidney beans, canned 74 Lentils, green, canned 74 Butter beans + 15 g. sucrose 77 Beans, dried, P. vulgaris 100 Broad beans (fava beans) 113 PASTA Spaghetti, protein enriched 38 Fettuccine 46 Vermicelli 50 Spaghetti, wholemeal 53 Star pastina 54 Ravioli, durum, meat filled 56 Spaghetti, boiled 5 min 52 Spaghetti, white 59 Spirali, durum 61 Capellini 64 Macaroni 64 Linguine 65 Instant noodles 67 Tortellini, cheese 71 Spaghetti, durum 78 Macaroni and Cheese 92 Gnocchi 95 Rice pasta, brown 131 ROOT VEGETABLES Yam 73 Sweet potato 77 Potato, white, not specified, boiled 80 Potato, new 81 Potato, white, Ontario 85 Potato, canned 87 Potato, Prince Edward Island, boiled 90 Beets 91 Potato, steamed 93 Potato mashed 100 Carrots 70 Swede (rutabaga) 103 Potato, boiled, mashed 104 French fries 107 Potato, microwaved 117 Potato, instant 118 Potato, baked 121 Parsnips 139 SNACK FOOD AND CONFECTIONARY Peanuts 21 Mars M&Ms (peanut) 46 Mars Snickers Bar 57 Mars Twix Cookie Bars (caramel) 62 Mars Chocolate (Dove) 63 [Pers. corres. w/Prof. Brand Miller] Jams and marmalades 70 [Pers. corres. w/Prof. Brand Miller] Chocolate 70 Potato crisps 77 Popcorn 79 Muesli Bars 87 Mars Kudos Whole Grain Bars (choc chip) 87 Mars Bar 91 Mars Skittles 98 Life Savers 100 Corn chips 105 Jelly beans 114 Pretzels 116 Dates 141 [Pers. corres. w/Prof. Brand Miller] SOUPS Tomato Soup 54 Lentil soup, canned 63 Split pea soup 86 Black bean soup 92 Green pea soup, canned 94 SUGARS Organic Agave Nectar 14 Fructose 32 Lactose 65 Honey 83 High fructose corn syrup 89 [Pers. corres. w/Prof. Brand Miller] Sucrose 92 Glucose 137 Glucose tablets 146 Maltodextrin 150 Maltose 150 VEGETABLES Peas, dried 32 Marrowfat, dried 56 Peas, green 68 Sweet corn 78 Pumpkin 107 INDIGENOUS FOODS PIMA INDIAN: Acorns stewed with venison 23 Mesquite cakes 36 Yellow teparies broth 41 White teparies broth 44 Lima beans broth 51 Corn tortilla w/desert ironwood 54 Corn hominy (not modern corn) 57 Fruit leather 100 Cactus jam 130 SOUTH AFRICAN: Brown beans 34 M'fino wild greens 97 Maize meal porridge, unrefined 101 Maize meal porridge, refined 106 MEXICAN: Nopal prickly pear cactus 10 Black beans 43 Brown beans 54 ASIAN INDIAN: Bengal gram dal (chana dal) 12 (average of studies in India and S.Africa) Rajmah (red kidney beans) 27 Baisen (besan, chick pea flour) chapati 39 Green gram (mung beans) 54 Barley chapati 61 Black gram 61 Black gram dal with semolina 66 Horse gram 73 Bengal gram dal with semolina 77 Whole greengram 81 Bajra (millet) 82 Maize chapati 89 Green gram dal with semolina 89 Semolina 94 Varagu 97 Banana, unripe, steamed 1 hr. 100 Tapioca, steamed 1 hr. 100 Jowar 110 Green gram dal + paspalum scorbic. 111 Ragi (or Raggi) 123 AUSTRALIAN ABORIGINAL: Mulga seed (Acacia aneura) 11 Blackbean seed 11 Cheeky yam 49 Macrozamia communis 57 Bush honey, sugar bag 61 Bread (Acacia coriacea) 66 Bunya nut pine 67 Castanospermum australe 106 PACIFIC ISLAND FOODS: Sweet potato (Ipamoea batatas) 63 Taro 77 Breadfruit 97 CHINESE FOODS: Lungkow bean thread 37 Rice vermicelli 83 MISCELLANEOUS Sausages 40 Vitari 40 So Good (Sanitarium) 43 Nutella spread(Ferrero) 46 Fish fingers 54 Ultracal 55 Sustagen Hospital Formula 61 VO2 Max Energy Bar (chocolate; Mars) 69 Power Bar (Powerfoods) 81 Tofu frozen desert, non-dairy 164 GI-based list: Nopal prickly pear cactus 10 Mulga seed (Acacia aneura) 11 Blackbean seed 11 Bengal gram dal (chana dal) 12 (average of studies in India and S. Africa) Organic Agave Nectar 14 Yogurt, low fat, artifically sweet 20 Soya beans, canned 20 Peanuts 21 Acorns stewed with venison 23 Soya beans 25 Rice Bran 27 Rajmah (red kidney beans) 27 Bürgen Soy Lin 27 Cherries 32 Fructose 32 Peas, dried 32 Milk, chocolate, artifically sweet 34 Brown beans (South African) 34 Barley, pearled 36 Grapefruit 36 Lentils, red 36 Mesquite cakes 36 Lungkow bean thread 37 Spaghetti, protein enriched 38 Milk + 30 g bran 38 Milk, full fat 39 Baisen (besan, chick pea flour) chapati 39 Beans, dried, not specified 40 Sausages 40 Vitari 40 Lentils, not specified 41 Yellow teparies broth 41 Kidney beans 42 Lentils, green 42 Black beans 43 Soy milk 43 [Pers. corres. w/Prof. Brand Miller] Butter beans + 5 g. sucrose 43 So Good (Sanitarium) 43 Bürgen Oat Bran & Honey Loaf 43 So Good (Sanitarium) 43 Butter beans + 10 g. sucrose 44 Apricots, dried 44 Butter beans 44 White teparies broth 44 Split peas, yellow, boiled 45 Milk, skim 46 Lima beans, baby, frozen 46 Fettuccine 46 Mars M&Ms (peanut) 46 Nutella spread(Ferrero) 46 Yogurt, low fat, fruit sugar sweet 47 Chick peas (garbanzo beans) 47 Rye 48 Bürgen Mixed Grain Bread 48 Milk, chocolate, sugar sweetened 49 Kidney beans, autoclaved 49 Cheeky yam 49 Vermicelli 50 Yogurt, unspecified 51 Lima beans broth 51 Spaghetti, boiled 5 min 52 Pear, fresh 53 Spaghetti, wholemeal 53 Apple 54 Haricot/navy beans 54 Star pastina 54 Tomato Soup 54 Corn tortilla w/desert ironwood 54 Brown beans (Mexican) 54 Green gram (mung beans) 54 Fish fingers 54 Barley kernel bread 55 Plum 55 Pinto beans 55 Ultracal 55 Kelloggs' All Bran Fruit 'n Oats 55 Ravioli, durum, meat filled 56 Marrowfat, dried 56 Corn hominy (not modern corn) 57 Macrozamia communis 57 Mars Snickers Bar 57 Apple juice 58 Chick peas, curry, canned 58 Wheat kernels 59 Black-eyed beans 59 Spaghetti, white 59 Kelloggs' Guardian 59 All-bran 60 Peach, fresh 60 Chick peas, canned 60 Milk + custard + starch + sugar 61 Spirali, durum 61 Barley chapati 61 Black gram 61 Bush honey, sugar bag 61 Sustagen Hospital Formula 61 Bürgen Fruit Loaf Bread 62 Mars Twix Cookie Bars (caramel) 62 Orange 63 Pear, canned 63 Lentil soup, canned 63 Sweet potato (Ipamoea batatas) 63 Mars Chocolate (Dove) 63 Pinto beans, canned 64 Capellini 64 Macaroni 64 Holsom's 64 Yakult (fermented milk) 64 Romano beans 65 Linguine 65 Rice, instant, boiled 1 min 65 Lactose 65 Cake, sponge 66 Rye Kernel bread 66 Grapes 66 Pineapple juice 66 Black gram dal with semolina 66 Bread (Acacia coriacea) 66 Cake, banana, made with sugar 67 Fruit loaf 67 Peach, canned 67 Instant noodles 67 Bunya nut pine 67 Oat bran bread 68 Bulgur 68 Rice, parboiled 68 Peas, green 68 Mixed grain bread 69 Rice, parboiled, high amylose 69 Grapefruit juice 69 Baked beans, canned 69 VO2 Max Energy Bar (chocolate Mars) 69 Carrots 70 Red River Cereal 70 Chocolate 70 Jams and marmalades 70 Pumpernickel 71 Ice cream, low fat 71 Tortellini, cheese 71 Barley, cracked 72 Yam 73 Horse gram 73 Orange juice 74 Kidney beans, canned 74 Lentils, green, canned 74 Bulger bread 75 Bran Buds 75 Kiwifruit 75 Cake, pound 77 Special K 77 Wheat, quick cooking 77 Banana 77 Sweet potato 77 Potato crisps 77 Bengal gram dal with semolina 77 Taro 77 Butter beans + 15 g. sucrose 77 Linseed rye bread 78 Oat Bran 78 Buckwheat 78 Sweet corn 78 Rice, specialty 78 Spaghetti, durum 78 Kelloggs' Honey Smacks 78 Cake, banana, made without sugar 79 Rice, brown 79 Oatmeal cookies 79 Rich Tea cookies 79 Jatz 79 Fruit ****tail 79 Popcorn 79 Muesli 80 Mango 80 Sultanas 80 Potato, white, not specified, boiled 80 Rice, wild, Saskatchewan 81 Potato, new 81 Whole greengram 81 Kelloggs' Mini-Wheats (whole wheat) 81 Power Bar (Powerfoods) 81 Pita bread, white 82 Apricots, fresh 82 Bajra (millet) 82 Honey 83 Bran Chex 83 Rice, white 83 Rice, white, high amylose 83 Pawpaw 83 Rice vermicelli 83 Pastry 84 Digestives 84 Kelloggs' Just Right 84 Potato, white, Ontario 85 Pizza, cheese 86 Split pea soup 86 Hamburger bun 87 Porridge (oatmeal) 87 Ice cream 87 Muesli Bars 87 Potato, canned 87 Mars Kudos Whole Grain Bars (choc chip) 87 Muffins 88 Shredded Wheatmeal 89 Maize chapati 89 Green gram dal with semolina 89 High fructose corn syrup 89 Potato, Prince Edward Island, boiled 90 Apricots, canned, syrup 91 Shortbread 91 Raisins 91 Beets 91 Mars Bar 91 Rye flour bread 92 Semolina bread 92 Macaroni and Cheese 92 Black bean soup 92 Sucrose 92 Cake, flan 93 Oat kernel bread 93 Couscous 93 High Fibre Rye Crispread 93 Cantaloupe Rockmelon (muskmelon) 93 Potato, steamed 93 Barley, rolled 94 Cordial, orange 94 Life 94 Nutri-grain 94 Rice, Mahatma Premium 94 Pineapple 94 Green pea soup, canned 94 Semolina 94 Cake, angel food 95 Barley flour bread 95 Arrowroot 95 Gnocchi 95 Croissant 96 Grapenuts 96 Breton Wheat Crackers 96 Stoned Wheat Thins 96 Soft drink, Fanta 97 Sustain 97 Taco shells 97 M'fino wild greens 97 Varagu 97 Breadfruit 97 Wheat bread, high fiber 97 Crumpet 98 Cornmeal 98 Mars Skittles 98 Wheat bread, wholemeal flour 99 Shredded Wheat 99 Kelloggs' Mini-Wheats (blackcurrant) 99 Melba toast 100 Cream of Wheat 100 Wheat Biscuits 100 Sao 100 Beans, dried, P. vulgaris 100 Potato mashed 100 Life Savers 100 Fruit leather 100 Banana, unripe, steamed 1 hr. 100 Tapioca, steamed 1 hr. 100 Millet 101 Maize meal porridge, unrefined 101 Wheat bread, white 101 Golden Grahams 102 Pro Stars 102 Water Crackers 102 Sultana Bran 102 Bagel, white 103 Watermelon 103 Swede (rutabaga) 103 Kaiser rolls 104 Potato, boiled, mashed 104 Whole-wheat snack bread 105 Puffed Wheat 105 Corn chips 105 Bread stuffing 106 Cheerios 106 Graham Wafers 106 Maize meal porridge, refined 106 Castanospermum australe 106 Corn Bran 107 French fries 107 Pumpkin 107 Donut 108 Waffles 109 Breakfast bar 109 Total 109 Rice, Pedle 109 Cocopops 110 Vanilla Wafers 110 Rice Cakes 110 Jowar 110 Green gram dal + paspalum scorbic. 111 Wheat bread, Wonderwhite 112 Morning Coffee cookies 113 Broad beans (fava beans) 113 Post Flakes 114 Rice, Sunbrown Quick 114 Jelly beans 114 Tapioca, boiled with milk 115 Puffed Crispbread 116 Pretzels 116 Rice Krispies 117 Team 117 Potato, microwaved 117 Corn Chex 118 Potato, instant 118 Cornflakes 119 Potato, baked 121 Ragi (or Raggi) 123 Crispix 124 Rice, Calrose 124 Rice, parboiled, low amylose Pelde 124 Rice, white, low amylose 126 Rice Chex 127 Rice Bubbles 128 Rice, instant, boiled 6 min 128 Wheat bread, gluten free 129 Cactus jam 130 Rice pasta, brown 131 Lucozade 136 French baguette 136 Glucose 137 Parsnips 139 Dates 141 Glucose tablets 146 Maltose 150 Maltodextrin 150 Tofu frozen desert, non-dairy 164 |
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