Glycemic Index List of Medium Glycemic Index Foods

Medium Glycemic Index List of Foods

Here’s your FREE Glycemic Index Chart of Medium Glycemic Index Foods.

Medium Glycemic Index Foods

The foods in the glycemic index list of foods below are medium glycemic index foods.

Their G.I. rate (the speed with which they effect rise in blood sugar and insulin release) ranges anywhere from 56 to 69.

There may be some slight differences in G.I. depending upon different factors (sources used, etc.).

In some cases the G.I. counts were estimated (highest + lowest range) but it’s again safe to say that these foods fall well within their respective GI limits and can be considered to be relatively good choices that will help reduce belly fat.

How to lose belly fat faster!

To lose belly fat fast, I suggest you follow a low glycemic index diet or just choose the majority of your foods from the Low Glycemic Index List of Foods and incorporate medium GI foods from the glycemic index list below VERY sparingly!

High glycemic foods are likely best avoided altogether, especially if you’re struggling to lose belly fat or at the very least, enjoy them only as a very occasional treat.

High glycemic foods are the worst offenders for spiking insulin levels and encouraging fat storage.

The Glycemic Index List doesn’t include Proteins and Fats

Proteins and fats have no carbohydrate content and therefore have no effect on insulin levels or insulin secretion.

These include:

Meat (beef, chicken, pork, lamb, veal), Fish, Eggs, Fats and Oils and some Nuts.

Medium Glycemic Index Foods

BEVERAGES (30g)

Cranberry Cocktail	68
Cranberry Juice (regular)	52
Guava Juice	56
Hot chocolate mix (Nestle)	51
Orange juice (frozen concentrate)	57
Papaya Juice	62
Sports Drinks, (Gatorade)1 C	50
Tropical Fruit Juice	50

BREADS

Bagel, (whole grain)	67
Bran bread, 1 slice	51
Hamburger/Hotdog buns	61
Light Rye bread	68
Oat & Raisin bread, 1 slice	54
Rye bread, (American)	68
Rye bread, 100% whole meal	65
Sour dough, 1 slice	54
Whole grain bread, 100%	62
Whole wheat Pita	57
CRACKERS –
-Oyster cracker	65
-Rye cracker	68
-Wheat thins	67
-Wheat, whole grain	62

COOKIES / DESSERTS / SNACKS

Animal Cracker, (1)	58
Date cookie, (1)	56
Fig cookie, (1)	52
Oatmeal cookie, (1)	55
Gelatin dessert, (all flavors)	58
Muffins, 1 small, (Oat Bran)	53
Bran Muffin, 1, small	60
-Blueberry	59
-Bran	60
Popcorn, 1 C	55
Potato chips, 1 oz. (regular)	57
Pound cake	54
Sorbet-Sherbet (regular)	53
- fat free	67

CEREALS – INSTANT

All Bran®	51
Bran Chex®	58
Cream of Wheat	66
Kellogg’s Raisin Bran®	61
Kellogg’s Special K®	54
Life Cereal ®	66
Mini Wheats®	58
Mueseli	56
Quick Oats – Life	66
Shredded Wheat	67

CEREALS – HOT

Barley	68
Brown Rice	54
Cream of Wheat	66
Quick Oats Instant porridge	65

CONDIMENTS / MISC.

Jam (all flavors, reg.)	55
-light	51
Jelly (light)	63
Ketchup (reg.,no salt)	59
Pickle (bread & butter)	68
Plum sauce	62

DAIRY / SOY PRODUCTS

Ice Cream, Chocolate (reg.)

FRUITS / BERRIES (120 g)

Apricot, fresh	57
- in light syrup	64
Banana, unripe	62
Cantaloupe melon	65
Cherries, sweet	63
Fig (fresh)	52
- dried	61
Fruit Cocktail (canned)	55
Guava	50
Honeydew melon	65
Kumquat	54
Mango	60
Papaya	60
Peach (in syrup)	58
Pineapple	66
Prunes (in syrup)	52
Raisins	64

GRAINS / GRAIN PRODUCTS

Buckwheat	63
Cornmeal	68
Couscous	61
Oats (raw)	60
-whole grain	60
-instant porridge	65
Pasta, 2 oz. (cooked 15 min.)
-angel hair	51
-cheese tortellini	50
-linguine	55
Rice, 1 C (boiled)
-arborio	69
-brown	66
-basmati white	58
-white	56
-Wild rice	57
Polenta (cornmeal)	68
Quinoa (boiled)	53
Semolina	55
Wheat flour (whole grain)	56

PROCESSED / PREPARED FOODS

Pancake, (1) plain	>69
-whole wheat	67
-frozen	67
Pizza, (cheese)	60
Waffles, (1) (frozen, whole grain)	67
Taco shell	68

LEGUMES / BEANS

Split peas, yellow (boiled)

SWEETENERS

Maple Syrup	54
Table sugar (sucrose)	60

VEGETABLES

Beets	64
Corn, sweet	59
Peas (canned, frozen)	52
Sweet Potato (boiled)	59

Free Glycemic Index Chart Lists of high glycemic foods, medium and low glycemic foods

Replacing high glycemic foods with medium and low glycemic foods can help boost fat loss and reduce belly fat fast.

Glycemic Index Chart of Low Glycemic Index Foods

Lose belly fat fast by eating the low glycemic foods on this glycemic index list.

Glycemic Index Chart of High Glycemic Index Foods

Avoid these high glycemic foods to help you reduce belly fat and lose weight.

The Low Glycemic Index Diet – Are You An Apple or a Pear?

Is a low glycemic index diet the best way to lose belly fat for YOU? A weight loss study concluded that body shape may be the missing link for women struggling to reduce belly fat.

The Glycemic Index Chart

Including the glycemic index list into a healthy diet plan to help reduce belly fat.

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If you can’t seem to lose abdominal fat you may be insulin resistant. 5 Tips to help you get off the slippery slope to diabetes and obesity.

Return to Glycemic Index Diet

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