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Glycemic index of foods by name: M

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Comprehensive list of foods with their glycemic index values. In general, the higher the glycemic index, the higher the chance of sugar rush and crash, leading to overeating, weight gain, and increased risk of insulin resistance, metabolic syndrome, type 2 diabetes and obesity.

Insulin resistance causes weight gain

It is important to realize that insulin resistance that affects up to 71 percent of the population in the United States and similar percent of the population in many countries, leads to weight gain and obesity, and not otherway around.

Obesity and insulin resistance

The popular notion that obesity is the cause of insulin resistance is recently disproven and it now is recognized that obesity is a result of the underlying metabolic process caled insulin resistance in most people.

A diet low in glycemic index or glycemic load, with adequate protein, and fiber can help reduce the risk of excess weight gain by reducinginsulin resistance.

The glycemic index is classified in to Low GI or Glycemic Index, medium GI, and high GI based on the glycemic index of foods.

  • Low glycemic index foods have a GI value of 55 or less
  • Medium glycemic Index foods have a GI value of between 56 - 69
  • High glycemic Index foods have a GI value of 70 or more

How do they determine the glycemic index of foods?

The glycemic index is a number obtained by monitoring a persons blood sugar after eating the food which in turn signifies how much of the anabolic hormone, insulin, is needed to utilize the carbohydrate and how quickly does the body has to produce this hormone.

Glycemic index of foods by name

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Glycemic index of Foods Starting With Letter M

Description of food item Glycemic Index
M & M's Almond Chocolate Candies 33.0
M & M's Peanut Butter Chocolate Candies 33.0
M & M's Peanut Chocolate Candies 33.0
M & M's Plain Chocolate Candies 43.0
Macaroni and potato soup 62.5
Macaroni or noodles with beans or lentils and tomato sauce 36.3
Macaroni or noodles with cheese 64.0
Macaroni or noodles with cheese and tomato 40.0
Macaroni or noodles with cheese, canned 64.0
Macaroni or noodles with cheese, from boxed mix with already prepared cheese sauce 64.0
Macaroni or noodles with cheese, made from dry mix 64.0
Macaroni salad 45.0
Macaroni, cooked, fat added in cooking 47.0
Macaroni, cooked, fat not added in cooking 47.0
Macaroni, cooked, NS as to fat added in cooking 47.0
Macaroni, cooked, spinach, fat not added in cooking 47.0
Macaroni, cooked, spinach, NS as to fat added in cooking 47.0
Macaroni, cooked, vegetable, fat added in cooking 47.0
Macaroni, cooked, vegetable, fat not added in cooking 47.0
Macaroni, cooked, vegetable, NS as to fat added in cooking 47.0
Macaroni, creamed 50.5
Macaroni, creamed, with cheese 43.4
Macaroni, creamed, with vegetables 41.6
Macaroni, whole wheat, cooked, fat not added in cooking 37.0
Mackerel, baked or broiled 50.0
Mackerel, canned 0.0
Mackerel, cooked, NS as to cooking method 50.0
Mackerel, floured or breaded, fried 95.0
Malt-O-Meal Coco-Roos 77.0
Malt-O-Meal Crispy Rice 82.0
Malt-O-Meal Golden Puffs (formerly Sugar Puffs) 71.0
Malt-O-Meal Honey and Nut Toasty O's 74.0
Malt-O-Meal Puffed Rice 87.0
Malt-O-Meal Puffed Wheat 74.0
Malt-O-Meal Toasted Oat Cereal 74.0
Malt-O-Meal Toasty O's 74.0
Malt-O-meal Tootie Fruities 69.0
Maple and corn and/or cane pancake syrup blends (formerly Corn and maple syrup (2% maple)) 19.0
Margarine-like spread, fat free, liquid, salted 50.0
Margarine-like spread, fat free, tub, salted 50.0
Margarine-like spread, liquid, salted 0.0
Margarine-like spread, reduced calorie, about 20% fat, tub, salted 0.0
Margarine-like spread, reduced calorie, about 20% fat, tub, unsalted 0.0
Margarine-like spread, reduced calorie, about 40% fat, stick, salted 0.0
Margarine-like spread, reduced calorie, about 40% fat, tub, salted 50.0
Margarine-like spread, stick, salted 0.0
Margarine-like spread, stick, unsalted 0.0
Margarine-like spread, tub, salted 0.0
Margarine-like spread, tub, sweetened 50.0
Margarine-like spread, tub, unsalted 0.0
Margarine-like spread, whipped, tub, salted 0.0
Margarine, liquid, salted 0.0
Margarine, NFS 0.0
Margarine, stick, salted 50.0
Margarine, stick, unsalted 50.0
Margarine, tub, salted 50.0
Margarine, tub, unsalted 50.0
Margarine, whipped, stick, salted 50.0
Margarine, whipped, tub, salted 50.0
Margarine, whipped, tub, unsalted 50.0
Marmalade, all flavors 48.0
MARS Bar 65.0
Mayonnaise-type salad dressing 50.0
Mayonnaise-type salad dressing, cholesterol-free 50.0
Mayonnaise-type salad dressing, fat-free 50.0
Mayonnaise-type salad dressing, low-calorie or diet 50.0
Mayonnaise-type salad dressing, low-calorie or diet, cholesterol-free 50.0
Mayonnaise, imitation 50.0
Mayonnaise, low-calorie or diet 50.0
Mayonnaise, low-calorie or diet, low sodium 50.0
Mayonnaise, made with tofu 50.0
Mayonnaise, made with yogurt 50.0
Mayonnaise, reduced calorie or diet, cholesterol-free 50.0
Mayonnaise, regular 50.0
Meal replacement bar 39.3
Meal replacement or supplement, liquid, soy-base, high protein 45.0
Meal replacement or supplement, liquid, soy-based 40.0
Meal replacement or supplement, soy- and milk-base, powder, reconstituted with water 40.0
Meal supplement or replacement, commercially prepared, ready-to-drink 50.0
Meal supplement or replacement, milk-based, high protein, liquid 33.0
Meat and corn hominy soup, Mexican style (Pozole) 40.0
Meat loaf made with beef 60.6
Meat loaf made with beef, with tomato-based sauce 55.8
Meat loaf made with chicken or turkey 60.1
Meat spread or potted meat, NFS 50.0
Meat, NFS 0.0
Meatball soup, Mexican style (Sopa de Albondigas) 38.0
Melba toast 70.0
Mettwurst 28.0
Milk beverage with nonfat dry milk and low calorie sweetener, high calcium, water added, chocolate 24.0
Milk beverage with nonfat dry milk and low calorie sweetener, water added, flavors other than chocolate 24.0
Milk beverage, made with whole milk, flavors other than chocolate 35.0
Milk dessert, frozen, chocolate (no butterfat) 61.0
Milk dessert, frozen, flavors other than chocolate (no butterfat) 61.0
Milk dessert, frozen, lowfat, flavors other than chocolate 50.0
Milk dessert, frozen, made with low-calorie sweetener, flavors other than chocolate 50.0
Milk gravy, quick gravy 50.0
Milk shake with malt 53.0
Milk shake, homemade or fountain-type, chocolate 44.0
Milk shake, homemade or fountain-type, flavors other than chocolate 44.0
Milk shake, made with skim milk, chocolate 46.5
Milk shake, made with skim milk, flavors other than chocolate 46.5
Milk shake, NS as to flavor or type 44.0
Milk-based fruit drink 42.5
Milk, calcium fortified, cow's, fluid, 1% fat 32.0
Milk, calcium fortified, cow's, fluid, skim or nonfat 32.0
Milk, chocolate, NFS 37.0
Milk, chocolate, reduced fat milk-based (formerly "lowfat") 37.5
Milk, chocolate, skim milk-based 37.5
Milk, chocolate, whole milk-based 36.0
Milk, condensed, sweetened, diluted 61.0
Milk, condensed, sweetened, NS as to dilution 61.0
Milk, condensed, sweetened, undiluted 61.0
Milk, cow's, fluid, 1% fat 32.0
Milk, cow's, fluid, 2% fat 29.5
Milk, cow's, fluid, acidophilus, 1% fat 32.0
Milk, cow's, fluid, acidophilus, 2% fat 29.5
Milk, cow's, fluid, lactose reduced, 1% fat 32.0
Milk, cow's, fluid, lactose reduced, 1% fat, fortified with calcium 32.0
Milk, cow's, fluid, lactose reduced, 2% fat 29.5
Milk, cow's, fluid, lactose reduced, nonfat 32.0
Milk, cow's, fluid, lactose reduced, nonfat, fortified with calcium 32.0
Milk, cow's, fluid, other than whole, NS as to 2%, 1%, or skim (formerly milk, cow's, fluid, "lowfat", NS as to percent fat) 32.0
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat 32.0
Milk, cow's, fluid, whole 27.0
Milk, dry, reconstituted, lowfat 32.0
Milk, dry, reconstituted, NFS 32.0
Milk, dry, reconstituted, nonfat 32.0
Milk, dry, reconstituted, whole 27.0
Milk, evaporated, 2% fat, NS as to dilution 27.0
Milk, evaporated, 2% fat, undiluted 27.0
Milk, evaporated, NS as to fat content and dilution 27.0
Milk, evaporated, NS as to fat content and dilution, used in coffee or tea (assume undiluted) 27.0
Milk, evaporated, NS as to fat content, undiluted 27.0
Milk, evaporated, skim, NS as to dilution, used in coffee or tea 32.0
Milk, evaporated, skim, undiluted 32.0
Milk, evaporated, whole, diluted 27.0
Milk, evaporated, whole, NS as to dilution 27.0
Milk, evaporated, whole, NS as to dilution, used in coffee or tea 27.0
Milk, evaporated, whole, undiluted 27.0
Milk, flavors other than chocolate, whole milk-based 35.0
Milk, goat's, fluid, whole 27.0
Milk, imitation, fluid, soy based 40.0
Milk, malted, fortified, chocolate, made with milk 45.0
Milk, malted, fortified, natural flavor, made with milk 45.0
Milk, malted, fortified, NS as to flavor, made with milk 45.0
Milk, malted, unfortified, NS as to flavor, made with milk 45.0
Milk, NFS 29.5
Milk, soy, dry, reconstituted, not baby's 40.0
Milk, soy, ready-to-drink, not baby's 40.0
Milk, vinegar, and sugar dressing 50.0
MILKY WAY Bar 43.0
Millet, cooked, fat not added in cooking 71.0
Millet, puffed 107.0
Minestrone soup, canned, reduced sodium, ready-to-serve 39.0
Minestrone soup, home recipe 39.0
Mixed Drinks (for recipe modifications) 50.0
Mixed nuts, dry roasted 18.0
Mixed nuts, honey-roasted, with peanuts 18.0
Mixed nuts, in shell 18.0
Mixed nuts, NFS 18.0
Mixed nuts, roasted, with peanuts 18.0
Mixed nuts, roasted, without peanuts 22.0
Mixed salad greens, raw 32.0
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), canned, low sodium, fat not added in cooking 42.6
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from canned, fat added in cooking 41.0
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from canned, fat not added in cooking 42.6
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from canned, NS as to fat added in cooking 41.0
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from frozen, fat added in cooking 41.2
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from frozen, fat not added in cooking 42.6
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, from frozen, NS as to fat added in cooking 41.2
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, NS as to form, fat added in cooking 42.6
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, NS as to form, fat not added in cooking 42.6
Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, NS as to form, NS as to fat added in cooking 42.6
Mortadella 28.0
Mousse, chocolate 34.0
Mousse, not chocolate 34.0
Muesli with apples and almonds, Ralston Purina 49.0
Muesli with raisins, dates, and almonds 49.0
Muesli with raisins, peaches, and pecans 49.0
Mueslix cereal, NFS 48.0
Mueslix Crispy Blend (formerly Mueslix Five Grain Muesli Cereal) 48.0
Mueslix golden crunch cereal 48.0
Mueslix with raisins, walnuts, and cranberries 49.0
Muffin, bran with fruit, lowfat 60.0
Muffin, bran with fruit, no fat, no cholesterol 60.0
Muffin, carrot 62.0
Muffin, chocolate 53.0
Muffin, chocolate chip 53.0
Muffin, English 77.0
Muffin, English, multigrain 43.0
Muffin, English, multigrain, toasted 43.0
Muffin, English, oat bran, toasted 47.0
Muffin, English, toasted 77.0
Muffin, English, wheat bran 71.0
Muffin, English, wheat bran, toasted 71.0
Muffin, English, wheat or cracked wheat 71.0
Muffin, English, wheat or cracked wheat, toasted 71.0
Muffin, English, wheat or cracked wheat, with raisins, toasted 71.0
Muffin, English, whole wheat, 100%, toasted 71.0
Muffin, English, whole wheat, 100%, with raisins, toasted 71.0
Muffin, English, whole wheat, other than 100% or NS as to 100%, toasted 71.0
Muffin, English, whole wheat, other than 100% or NS as to 100%, with raisins, toasted 71.0
Muffin, English, with fruit other than raisins, toasted 77.0
Muffin, English, with raisins 77.0
Muffin, English, with raisins, toasted 77.0
Muffin, fruit and/or nuts 59.0
Muffin, fruit, fat free, cholesterol free 59.0
Muffin, multigrain, with nuts 64.5
Muffin, NFS 61.1
Muffin, oat bran 60.0
Muffin, oat bran with fruit and/or nuts 60.0
Muffin, oatmeal 69.0
Muffin, plain 44.0
Muffin, pumpkin 62.0
Muffin, wheat 60.0
Muffin, wheat bran 60.0
Muffin, whole wheat 60.0
Muffin, zucchini 57.9
Mullet, baked or broiled 50.0
Mullet, floured or breaded, fried 95.0
Multi Bran Chex 58.0
Multi Grain Cheerios 74.0
Multigrain cereal, cooked, fat not added in cooking 36.5
Multigrain mixture, bread sticks, sesame nuggets, pretzels, rye chips 83.0
Mung beans, fat added in cooking 36.5
Mung beans, fat not added in cooking 36.5
Mushroom soup, cream of, canned, NS as to made with milk or water, reduced sodium 27.0
Mushroom soup, cream of, canned, prepared with milk, reduced sodium 27.0
Mushroom soup, cream of, canned, prepared with water, reduced sodium 27.0
Mushroom soup, cream of, canned, undiluted, reduced sodium 27.0
Mushroom soup, cream of, NS as to made with milk or water 27.0
Mushroom soup, cream of, prepared with milk 27.0
Mushroom soup, cream of, prepared with water 27.0
Mushroom soup, cream of, prepared with water, low sodium 27.0
Mushroom, Oriental, cooked, from dried 32.0
Mushrooms, cooked, from canned, fat added in cooking 32.0
Mushrooms, cooked, from canned, fat not added in cooking 32.0
Mushrooms, cooked, from canned, NS as to fat added in cooking 32.0
Mushrooms, cooked, from fresh, fat added in cooking 32.0
Mushrooms, cooked, from fresh, fat not added in cooking 32.0
Mushrooms, cooked, from fresh, NS as to fat added in cooking 32.0
Mushrooms, cooked, from frozen, fat added in cooking 32.0
Mushrooms, cooked, from frozen, NS as to fat added in cooking 32.0
Mushrooms, cooked, NS as to form, fat added in cooking 32.0
Mushrooms, cooked, NS as to form, fat not added in cooking 32.0
Mushrooms, cooked, NS as to form, NS as to fat added in cooking 32.0
Mushrooms, pickled 32.0
Mushrooms, raw 32.0
Mussels, cooked, NS as to cooking method 95.0
Mussels, steamed or poached 50.0
Mustard greens, cooked, from canned, fat added in cooking 32.0
Mustard greens, cooked, from canned, fat not added in cooking 32.0
Mustard greens, cooked, from fresh, fat added in cooking 32.0
Mustard greens, cooked, from fresh, fat not added in cooking 32.0
Mustard greens, cooked, from fresh, NS as to fat added in cooking 32.0
Mustard greens, cooked, from frozen, fat added in cooking 32.0
Mustard greens, cooked, from frozen, fat not added in cooking 32.0
Mustard greens, cooked, from frozen, NS as to fat added in cooking 32.0
Mustard greens, cooked, NS as to form, fat added in cooking 32.0
Mustard greens, cooked, NS as to form, fat not added in cooking 32.0
Mustard pickles 32.0

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Portal:Food | Glossary of healthy eating | UK Foods | US Foods | Dietary Supplements | Nutrition values of foods | Encyclopedia of nutrition | Calorie Finder | Nutrition Database | Glycemic Index of Foods | Protein rich foods list

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