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
Legumes Grains Pastas Bread Products
Baked Beans, canned 68 Barley, pearled 25 Angel Hair 45 Bagel 72
Black Beans 30 Buckwheat (kasha) 54 Bean Threads 26 French Bread 96
Black Eyed Peas 42 Bulgar 47 Gnocchi 67 Kaiser Roll 73
Butter Beans 31 Couscous 65 Pastas, brown rice 92 Melba Toast 71
Chick Peas 33 Cornmeal 68 Pastas, refined 65 Pita Bread 58
Chick Peas, canned 42 Millet 71 Pastas, whole grain 45 Pumpernickel Bread 49
Fava Beans 80 Rice, brown 56 Star Pastina 38 Rye Bread 64
Kidney Beans 30 Rice, instant 85 – 91 Vermicelli 35 Rye Bread, whole 50
Kidney Beans, canned 52 Rice, white 70 Snacks, Misc. Stuffing 75
Lentils, green 30 Crackers Corn Chips 70 Tortilla, corn 70
Lentils, red 25 Graham Crackers 74 Fried Pork Rinds OK Waffles 76
Lima, baby, frozen 32 Rice Cakes 77 Olives OK White Bread 95
Pinto Beans 39 Rye Crispbread 67 Peanuts 10 Whole Wheat Bread 75
Soy Beans 18 Stoned Wheat Thins 68 Peanut M&M’s 32 Fruits
Split Peas 32 Water Crackers 72 Popcorn 56 Apple 39
Dairy Products Cereals Potato Chips 55 Apple Juice 41
Ice Cream, regular 61 All Bran 43 Pretzels 82 Apricots, dried 35
Ice Cream, low-fat 50 Bran Chex 59 Rice Cakes 77 Bananas, ripe 60
Milk, regular 27 Cheerios 75 Rich Tea Cookies 56 Cantaloupe 65
Milk, skim 32 Corn Bran 75 Vanilla Wafers 77 Cherries 23
Yogurt, sugar 33 Corn Chex 83 Vegetables Grapefruit 25
Yogurt, aspartame 14 Cornflakes 84 All Green Vegetables 0 – 30 Grapefruit Juice 49
Cream of Wheat 71 Bean Sprouts <50 Grapes 46
Grapenuts 68 Beets 64 Kiwi 52
Life 66 Carrots 71 – 92 Mango 56
Mueslix 60 Cauliflower <50 Orange 42
Nutri Grain 66 Corn 58 Orange Juice 51
Oat Bran 55 Eggplant <50 Papaya 58
Oatmeal, regular 53 All onions <50 Peach 35
Oatmeal, quick 66 Parsnips 97 Pear 35
Puffed Wheat 74 Peppers <50 Pineapple 66
Puffed Rice 90 Potato, russet (baked) 90 Pineapple Juice 43
Rice Chex 89 Potato, instant mashed 83 Plum 29
Rice Krispies 82 Potato, fresh mashed 73 Raisins 64
Shredded Wheat 69 Potato, new, boiled 57 Strawberries 32
Special K 54 Potato, french fries 75 Watermelon 74
Total 76 Radishes <50
Sauerkraut <50
Sweet Potato 54
Tomato 38
Water Chestnuts <50
Yams 51
Yellow Squash <50

Adapted from D.J.A. Jenkins et. al., American Journal of Clinical Nutrition, Volume 34, 1981: Glycemic Index of 1200 foods – http://www.mendosa.com/gilists.htm


Glycemic index table

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6 Comments

  • 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.