THE GLYCEMIC INDEX

The following table lists the glycemic index of many of the foods you're likely to encounter in your daily
life. The choices are grouped by type of food, then arranged in each group from foods with the lowest
glycemic index to those with the highest.
A food's glycemic index is the amount that it increases your blood sugar compared to the amount that the
same quantity of white bread would increase it.
The foods with the lower numbers will cause your blood sugar to rise then fall more slowly than the foods
with higher numbers will. Numerous studies have also shown that low-glycemic foods satisfy your hunger
longer and minimize your food cravings better.
In Phase I of the South Beach Diet, you should only choose foods with a low glycemic index. Later on,
after you've gone through the rapid weightloss phase, you can start mixing in foods with higher numbers.
However, still follow the other rules of the diet; even though low-fat milk and peanut M&Ms have the same
glycemic index, the milk is a much better nutritional choice.
Apple juice (unsweetened)
Pineapple juice
Grapefruit juice

BREADS
Oat bran bread
Mixed grain bread
Pumpernickel
White pita
Cheese pizza
Hamburger bun
Rye flour bread
Semolina bread

BAKERY PRODUCTS
Sponge cake
Pound cake
Danish
Muffin
Flan
Angel food cake
Croissant
Doughnut
Waffles

BEVERAGES
Soy milk

Gl
66
77
84
88
93
95
96
108
109
Gl
43

57
66 ;
69
Gl
68
69
71
82
86
87
92
92