High and Low Glycemic Foods

See which foods rank high on the glycemic index...so you can be sure to avoid them.

High-glycemic foods cause a spike in blood sugar and increase the amount of insulin in your body. A recent study found that high-glycemic foods may be a major risk factor for developing lung cancer — and a whole subset of cancers, including breast, prostrate, and colon, which are highly responsive to insulin. See below for a list of high- and low-glycemic foods, so you can know which foods to avoid, and which to favor. 

High-Glycemic Foods

  1. Sugar 
  2. Flour
  3. Rice 
  4. White potatoes 
  5. Some fruits: bananas, grapes, cherries, watermelon
  6. Raisins
  7. Many breakfast cereals, including puffed rice and corn flakes
  8. Bread
  9. Soda
  10. Cookies and crackers 

Low-Glycemic Foods

  1. Sweet potatoes
  2. Many vegetables, including leafy greens, asparagus, cauliflower
  3. Steel-cut oatmeal
  4. Farrow
  5. Quinoa
  6. Legumes, including lentils, chickpeas
  7. Ezekiel bread
  8. Skim milk
  9. Reduced-fat yogurt
  10. Sesame seeds, peanuts, flax seeds

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