Glycemic Food Categories
Eat plenty of low/medium-glycemic foods, and use high glycemic foods sparingly.
Low–glycemic/
alkalizing foods
Medium glycemic/
slightly alkalizing foods
High glycemic/ acidifying foods

Fruit
Apples
Apricots
Berries
Breadfruit
Cherries
Dates
Figs
Gooseberries
Grapes
Kiwis
Limes
Mangoes
Melons
Papaya
Passion fruit
Pears

Vegetables
Asparagus
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Endive
Ginger
Kale
Leeks
Peppers
Rhubarb
Sweet potato
Squash
Spinach
Turnips
Zucchini

Grains
Amaranth
Millet
Quinoa
Wild rice

Beans
Butter beans
Chickpeas
Haricot beans
Kidney beans
Lentils
Peas
Soybeans (all soy products)

Nuts and seeds
Almonds
Brazil nuts
Chestnuts
Sesame seeds

Oils
Almond oil
Avocado oil
Fish oils
Olive oil
Sesame oil
Safflower oil

Fruit
Pineapple
Strawberries

Dairy
Milk (skimmed)
Dairy-free milk (such as soy or rice milk)

Grains
Whole meal bread
Whole meal pasta
Brown rice
Couscous
Oats
Puffed Rice
Puffed millet

Seeds
Sunflower seeds
Pumpkin seeds

Vegetables
Sweet Corn

Sugars
Honey
Syrup

Vegetables
White potatoes
Parsnips

Fruit
Bananas
Dried fruit

Acid forming foods

Dairy
Butter
Cheese
Creams
Custard
Full fat milk
Full fat sweetened yogurt

Grains
Wheat flakes
White Bread
White pasta
Basmati rice
Popcorn
Pastries, cookies, cake

Fruit
Citrus fruit
Cranberries
Plums
Prunes
Tomatoes

Nuts
Cashews
Pistachios
Macadamias
Peanuts
Walnuts

Other occasional foods and drinks
Processed foods
Red meats
Chocolate
Coffee
Alcohol

 

 

 

 

 

 

 

 

 


 



Mark Haas, NCSA-CPT, Founder