Glycemic Index Table And Eating For Adrenal Fatigue Recovery

By: Michael Lam, MD, MPH

Glucose and the glycemic index tableGlycemic index is a measure of how much blood sugar stress a food creates. Controlling blood sugar is one of the key pillars in a successful anti-aging diet. High blood sugar is a direct reflection of high sugar intake. Knowing what foods you should eat, that is low in sugar is important. Getting to know the Glycemic Index table is an important step in eating for optimum blood sugar stabilization.

Adrenal Fatigue As It Relates To The Glycemic Index Table

Blood glucose levels play a huge role in those who suffer from Adrenal Fatigue Syndrome. A classic sign that you may be suffering from Adrenal Fatigue Syndrome is if you are hypoglycemic. Hypoglycemia is when you have low blood sugar levels in your body. Hypoglycemia has symptoms that can include: nausea, dizziness, memory loss, jitters and lethargy, among other things. It is important to regulate your blood sugar. It is quite important to regulate it when you dealing with AF which is why this glycemic index table is such a vital tool. If you can start to understand glucose levels in the foods you eat and drink, you can better regulate your glucose levels in your body and help maintain it more effectively.

NEM Stress Response And The Glycemic Index Table

The NeuroEndoMetabolic (NEM) Stress ResponseSM system shows how stress affects systems and organs in a correlating pattern. If one system is affected multiple systems can suffer. The NEM Stress Response model shows that as stress and fatigue increases hypoglycemia is more prominent and symptoms can intensify and can affect your brain, liver, kidneys and cardiovascular system, as well as, other organs and systems if not treated. A weak metabolic state will cause glucose levels in your body to become imbalanced. In order to regulate stress you have to maintain your blood sugar level. Using a glycemic index table may help you with that. However, it shouldn’t be the only thing you rely on. If you are struggling to maintain your glucose levels you should talk to a nutritionist or a specialist. You should never try to self treat yourself without consulting specialist. Hypoglycemia is a serious condition that will cause a wide range of problems to various body systems, functions and organs.

Glycemic Index Table

White bread and the glycemic index tableHere is a table of common foods and their glycemic index. To reduce blood sugar and increase ability of handling stress, concentrate on foods with an index at or below 75. This will help create a more even flow of glucose into the blood. If you are taking high glycemic index foods like white bread, always try to mix it up low glycemic index food. If foods are mixed, the resulting index will be between the high and low values.

Here is a list of common food products and their actual GI values. These numbers use Glucose as a baseline, which is given a GI of 100. All the other values are relative to glucose.

Recommended: GI < 60    Avoid: GI > 60

Diabetes or hypoglycemia: avoid GI > 50

Glycemic Index Table
LegumesGrainsPastasBread Products
Baked Beans, canned68Barley, pearled25Angel Hair45Bagel72
Black Beans30Buckwheat (kasha)54Bean Threads26French Bread96
Black Eyed Peas42Bulgar47Gnocchi67Kaiser Roll73
Butter Beans31Couscous65Pastas, brown rice92Melba Toast71
Chick Peas33Cornmeal68Pastas, refined65Pita Bread58
Chick Peas, canned42Millet71Pastas, whole grain45Pumpernickel Bread49
Fava Beans80Rice, brown56Star Pastina38Rye Bread64
Kidney Beans30Rice, instant85 – 91Vermicelli35Rye Bread, whole50
Kidney Beans, canned52Rice, white70Snacks, Misc.Stuffing75
Lentils, green30CrackersCorn Chips70Tortilla, corn70
Lentils, red25Graham Crackers74Fried Pork RindsOKWaffles76
Lima, baby, frozen32Rice Cakes77OlivesOKWhite Bread95
Pinto Beans39Rye Crispbread67Peanuts10Whole Wheat Bread75
Soy Beans18Stoned Wheat Thins68Peanut M&M’s32Fruits
Split Peas32Water Crackers72Popcorn56Apple39
Dairy ProductsCerealsPotato Chips55Apple Juice41
Ice Cream, regular61All Bran43Pretzels82Apricots, dried35
Ice Cream, low-fat50Bran Chex59Rice Cakes77Bananas, ripe60
Milk, regular27Cheerios75Rich Tea Cookies56Cantaloupe65
Milk, skim32Corn Bran75Vanilla Wafers77Cherries23
Yogurt, sugar33Corn Chex83VegetablesGrapefruit25
Yogurt, aspartame14Cornflakes84All Green Vegetables0 – 30Grapefruit Juice49
Cream of Wheat71Bean Sprouts<50Grapes46
Life66Carrots71 – 92Mango56
Nutri Grain66Corn58Orange Juice51
Oat Bran55Eggplant<50Papaya58
Oatmeal, regular53All onions<50Peach35
Oatmeal, quick66Parsnips97Pear35
Puffed Wheat74Peppers<50Pineapple66
Puffed Rice90Potato, russet (baked)90Pineapple Juice43
Rice Chex89Potato, instant mashed83Plum29
Rice Krispies82Potato, fresh mashed73Raisins64
Shredded Wheat69Potato, new, boiled57Strawberries32
Special K54Potato, french fries75Watermelon74
Sweet Potato54
Water Chestnuts<50
Yellow Squash<50

Adapted from D.J.A. Jenkins et. al., American Journal of Clinical Nutrition, Volume 34, 1981: Glycemic Index of 1200 foods –

Glycemic index table
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Dear Dr Lam,

Thanks to you and your website I recovered from osteoporosis and I have the greatest respect for what you say and recommend. Thank you.


  • Sam Gilbert says:

    Precious information. I highly appreciate it.
    Just shared your website with my Facebook community.

  • Andy says:

    Parsnips 97? Can you double check that?

  • Krista says:

    Thank you for posting. I found this to be very helpful!

  • Loraine Sherman says:

    Thank you Dr. Lam for this information, it will help me tremendously. Is there a daily glucose value that i should be consuming ? I dont have any issues with carbs, but im looking to balance my meals.

  • Bruce says:

    Thank you so much Dr. Lam! I have shared this article with my doctor. Is this also a good guide to follow if you are pre-diabetic?

    • Newsletter says:

      It is an excellent guide if you are a pre-diabetic. Remember to go slow and reduce carbs gradually. Dont rush it. It can take upwards of a few years if you have been heavy on carbs before as the cells are addicted and the receptor sites are used to the sugar environment. if you can do 80% of your daily goal, consider it a success! The worse you can do is to follow 100% for a few days/weeks and then get off and repeat the cycle again as it cause a yo-yo effect on sugar levels.

      Dr Lam.