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Compare Your Diet to a Low Glycemic Diet

We have developed some rather simple meals to compare your diet to a Low Glycemic Diet. Click on a meal below to compare individual foods and move from High Glycemic Index to Low Glycemic Index options. See how simple it is to make these changes to your meals, the result will help you to lower your after meal blood sugar levels. See our Gylcemic Index Food List for a comprehensive catalog of High, Moderate and Low Glycemic foods.

Breakfast

Higher GI Foods
Lower GI Foods
Cranberry Juice Cocktail
68
Orange Juice
46
Cantaloupe
65
Grapefruit
25
Raisins
64
Peach
28
One Minute Oatmeal
66
Corn Flakes
92
All-Bran
38
Cherrios
74
Muesli, toasted
43
Instant Cream of Wheat
74
Multigrain Hot Cereal
25
Plain Bagel
72
Sourdough Toast
54
English Muffin
77
Pumpernickel Toast
41
White Toast
70
Stone Ground Whole Wheat Toast
53
Waffles
76
Oatmeal Buttermilk Pancakes
56
Pancake Syrup
76
Strawberry Preserves
74

Lunch

Higher GI Foods
Lower GI Foods
Chicken Rice Soup
53
Minestrone Soup
39
Sandwich on Kaiser Roll
73
Sandwich on Whole Wheat Pita Bread
57
Peanut Butter and Jelly on White Bread
61
Potato Salad
68
Macaroni Salad
44
Carrot Raisin Salad
58
Three Bean Salad
28
Watermelon
72
Apple
40

Dinner

Higher GI Foods
Lower GI Foods
French Fries
75
Yams
51
Instant Rice
87
Converted Rice
44
Baked Potato
94
Boiled, New Potato
57
Instant Mashed Potatoes
86
Sweet Potato
54
White Rice
72
Spaghetti Cooked Al Dente
38
Bread Stuffing
74
Pearled Barley
25
Hamburger Bun
61
Sour Dough Roll
54
Macaroni and Cheese
64
Ravioli with Meat
39

Snack

Higher GI Foods
Lower GI Foods
Pretzels
83
Peanuts
15
Popcorn
72
Hummus
6
Graham Crackers
74
Rice Cakes
82
Cherries
22
Water Crackers
78
Low Fat Ice Cream
50
Angel Food Cake
67
Fruit Yogurt (artificially sweetened)
14
Chocolate Bar
49