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Gluten Free

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Diabetes Friendly

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Real Food Revolution

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Glycemic Index

Glycemic Index: Main Image

Best Bets

Bread, cereal, rice, and pasta:

Other starchy foods:

  • Legumes and legume products (hummus, baked beans, lentil soup, etc.)
  • Bakery products made with whole grains, bran, whole fruit pieces, and/or nuts

Dairy products and dairy substitutes:

Vegetables and fruits:

  • Most vegetables and vegetable juices

Foods to Avoid

It is not necessary to completely avoid high-glycemic-index foods. When these foods are combined in a meal with low-glycemic-index foods, protein foods, or fat, then the overall glycemic effect is reduced. Another way to decrease the effect of high-glycemic foods is to simply eat smaller portions, rather than avoiding them altogether. Of course, to lower the overall glycemic index of the diet, low-glycemic-index foods should be emphasized. The basic rules are to reduce intake of concentrated sugars and most potatoes, increase consumption of legumes and most vegetables and fruits, and choose grain products made by traditional methods (for example, pasta, stone-ground flour products, old-fashioned oatmeal) rather than those produced with modern technology (highly refined flour products, low-fiber flaked breakfast cereals, quick-cooking starches, etc.).

The following foods rank highest on the glycemic index. These foods should be avoided or kept to a minimum by those wishing to consume a low-glycemic-index diet

Bread, cereal, and rice to avoid:

  • Rice
  • Rice cakes
  • Most breads, breakfast cereals, snacks, and desserts made with refined flour products

Other starchy foods to avoid:

Fats, oils, and sweets to avoid:

  • Soft drinks, including sweetened fruit drinks and most sports drinks
  • Most cakes and pies
  • Candy and candy bars
  • Granola bars and most sports bars

Vegetables and fruits to avoid:

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.