Glycemic Index Lists


Food-based list:

BAKERY PRODUCTS
Cake, sponge                            66
Cake, banana, made with sugar           67
Cake, pound                             77
Cake, banana, made without sugar        79
Pastry                                  84
Pizza, cheese                           86
Muffins                                 88
Cake, flan                              93
Cake, angel food                        95
Croissant                               96
Crumpet                                 98
Donut                                  108
Waffles                                109

BEVERAGES
Soy milk                                43 
Cordial, orange                         94
Soft drink, Fanta                       97
Lucozade                               136

BREADS
Bürgen Soy Lin                          27
Bürgen Oat Bran & Honey Loaf            43
Bürgen Mixed Grain                      48
Barley kernel bread                     55
Bürgen Fruit Loaf                       62
Holsom's                                64
Rye Kernel bread                        66
Fruit loaf                              67
Oat bran bread                          68
Mixed grain bread                       69
Pumpernickel                            71
Bulger bread                            75
Linseed rye bread                       78
Pita bread, white                       82
Hamburger bun                           87
Rye flour bread                         92
Semolina bread                          92
Oat kernel bread                        93
Barley flour bread                      95
Wheat bread, high fiber                 97
Wheat bread, wholemeal flour            99
Melba toast                            100
Wheat bread, white                     101
Bagel, white                           103
Kaiser rolls                           104
Whole-wheat snack bread                105
Bread stuffing                         106
Wheat bread, Wonderwhite               112
Wheat bread, gluten free               129
French baguette                        136

BREAKFAST CEREALS
Rice Bran                               27
Kelloggs' All Bran Fruit 'n Oats        55
Kelloggs' Guardian                      59
All-bran                                60
Red River Cereal                        70
Bran Buds                               75
Special K                               77
Oat Bran                                78
Kelloggs' Honey Smacks                  78
Muesli                                  80
Kelloggs' Mini-Wheats (whole wheat)     81
Bran Chex                               83
Kelloggs' Just Right                    84
Porridge (oatmeal)                      87
Life                                    94
Nutri-grain                             94
Grapenuts                               96
Sustain                                 97
Shredded Wheat                          99
Kelloggs' Mini-Wheats (blackcurrant)    99
Cream of Wheat                         100
Wheat Biscuit                          100
Golden Grahams                         102
Pro Stars                              102
Sultana Bran                           102
Puffed Wheat                           105
Cheerios                               106
Corn Bran                              107
Breakfast bar                          109
Total                                  109
Cocopops                               110
Post Flakes                            114
Rice Krispies                          117
Team                                   117
Corn Chex                              118
Cornflakes                             119
Crispix                                124
Rice Chex                              127
Rice Bubbles                           128

CEREAL GRAINS
Barley, pearled                         36
Rye                                     48
Wheat kernels                           59
Rice, instant, boiled 1 min             65
Bulgur                                  68
Rice, parboiled                         68
Rice, parboiled, high amylose           69
Barley, cracked                         72
Wheat, quick cooking                    77
Buckwheat                               78
Sweet corn                              78
Rice, specialty                         78
Rice, brown                             79
Rice, wild, Saskatchewan                81
Rice, white                             83
Rice, white, high amylose               83
Couscous                                93
Barley, rolled                          94
Rice, Mahatma Premium                   94
Taco shells                             97
Cornmeal                                98
Millet                                 101
Rice, Pedle                            109
Rice, Sunbrown Quick                   114
Tapioca, boiled with milk              115
Rice, Calrose                          124
Rice, parboiled, low amylose Pelde     124
Rice, white, low amylose               126
Rice, instant, boiled 6 min            128

COOKIES
Oatmeal cookies                         79
Rich Tea cookies                        79
Digestives                              84
Shredded Wheatmeal                      89
Shortbread                              91
Arrowroot                               95
Graham Wafers                          106
Vanilla Wafers                         110
Morning Coffee cookies                 113

CRACKERS
Jatz                                    79
High Fibre Rye Crispread                93
Breton Wheat Crackers                   96
Stoned Wheat Thins                      96
Sao                                    100
Water Crackers                         102
Rice Cakes                             110
Puffed Crispbread                      116

DAIRY FOODS
Yogurt, low fat, artifically sweet      20
Milk, chocolate, artifically sweet      34 
Milk + 30 g bran                        38
Milk, full fat                          39
Milk, skim                              46
Yogurt, low fat, fruit sugar sweet      47
Milk, chocolate, sugar sweetened        49
Yogurt, unspecified                     51
Milk + custard + starch + sugar         61
Yakult (fermented milk)                 64
Ice cream, low fat                      71
Ice cream                               87
                        
FRUIT AND FRUIT PRODUCTS
Cherries                                32
Grapefruit                              36
Apricots, dried                         44
Pear, fresh                             53
Apple                                   54
Plum                                    55
Apple juice                             58
Peach, fresh                            60
Orange                                  63
Pear, canned                            63
Grapes                                  66
Pineapple juice                         66
Peach, canned                           67
Grapefruit juice                        69
Orange juice                            74
Kiwifruit                               75
Banana                                  77
Fruit cocktail                          79
Mango                                   80
Sultanas                                80
Apricots, fresh                         82
Pawpaw                                  83
Apricots, canned, syrup                 91
Raisins                                 91
Rockmelon (muskmelon)                   93 [usually called cantaloupe in the U.S.]
Pineapple                               94
Watermelon                             103

LEGUMES
Soya beans, canned                      20
Soya beans                              25
Lentils, red                            36
Beans, dried, not specified             40
Lentils, not specified                  41
Kidney beans                            42
Lentils, green                          42
Butter beans + 5 g. sucrose             43
Butter beans + 10 g. sucrose            44
Butter beans                            44
Split peas, yellow, boiled              45
Lima beans, baby, frozen                46
Chick peas (garbanzo beans)             47
Kidney beans, autoclaved                49
Haricot/navy beans                      54
Pinto beans                             55
Chick peas, curry, canned               58
Black-eyed beans                        59
Chick peas, canned                      60
Pinto beans, canned                     64
Romano beans                            65
Baked beans, canned                     69
Kidney beans, canned                    74
Lentils, green, canned                  74
Butter beans + 15 g. sucrose            77
Beans, dried, P. vulgaris              100
Broad beans (fava beans)               113

PASTA
Spaghetti, protein enriched             38
Fettuccine                              46
Vermicelli                              50
Spaghetti, wholemeal                    53
Star pastina                            54
Ravioli, durum, meat filled             56
Spaghetti, boiled 5 min                 52
Spaghetti, white                        59
Spirali, durum                          61
Capellini                               64
Macaroni                                64
Linguine                                65
Instant noodles                         67
Tortellini, cheese                      71
Spaghetti, durum                        78
Macaroni and Cheese                     92
Gnocchi                                 95
Rice pasta, brown                      131

ROOT VEGETABLES
Yam                                     73
Sweet potato                            77
Potato, white, not specified, boiled    80
Potato, new                             81
Potato, white, Ontario                  85
Potato, canned                          87
Potato, Prince Edward Island, boiled    90
Beets                                   91
Potato, steamed                         93
Potato mashed                          100
Carrots                                 70
Swede (rutabaga)                       103
Potato, boiled, mashed                 104
French fries                           107
Potato, microwaved                     117
Potato, instant                        118
Potato, baked                          121
Parsnips                               139

SNACK FOOD AND CONFECTIONARY
Peanuts                                 21
Mars M&Ms (peanut)                      46
Mars Snickers Bar                       57
Mars Twix Cookie Bars (caramel)         62
Mars Chocolate (Dove)                   63 [Pers. corres. w/Prof. Brand Miller]
Jams and marmalades                     70 [Pers. corres. w/Prof. Brand Miller]
Chocolate                               70
Potato crisps                           77
Popcorn                                 79
Muesli Bars                             87
Mars Kudos Whole Grain Bars (choc chip) 87
Mars Bar                                91
Mars Skittles                           98
Life Savers                            100
Corn chips                             105
Jelly beans                            114
Pretzels                               116
Dates                                  141  [Pers. corres. w/Prof. Brand Miller]

SOUPS
Tomato Soup                             54
Lentil soup, canned                     63
Split pea soup                          86
Black bean soup                         92
Green pea soup, canned                  94

SUGARS
Organic Agave Nectar                    14
Fructose                                32
Lactose                                 65
Honey                                   83
High fructose corn syrup                89 [Pers. corres. w/Prof. Brand Miller]
Sucrose                                 92
Glucose                                137
Glucose tablets                        146
Maltodextrin                           150 
Maltose                                150

VEGETABLES
Peas, dried                             32
Marrowfat, dried                        56
Peas, green                             68
Sweet corn                              78
Pumpkin                                107

INDIGENOUS FOODS
PIMA INDIAN:
Acorns stewed with venison              23
Mesquite cakes                          36
Yellow teparies broth                   41
White teparies broth                    44
Lima beans broth                        51
Corn tortilla w/desert ironwood         54
Corn hominy (not modern corn)           57
Fruit leather                          100
Cactus jam                             130
SOUTH AFRICAN:
Brown beans                             34
M'fino wild greens                      97
Maize meal porridge, unrefined         101
Maize meal porridge, refined           106
MEXICAN:
Nopal prickly pear cactus               10
Black beans                             43
Brown beans                             54
ASIAN INDIAN:
Bengal gram dal (chana dal)             12 (average of studies in India and South Africa)
Rajmah (red kidney beans)               27
Baisen (besan, chick pea flour) chapati 39
Green gram (mung beans)                 54
Barley chapati                          61
Black gram                              61
Black gram dal with semolina            66
Horse gram                              73
Bengal gram dal with semolina           77
Whole greengram                         81
Bajra (millet)                          82
Maize chapati                           89
Green gram dal with semolina            89
Semolina                                94
Varagu                                  97
Banana, unripe, steamed 1 hr.          100
Tapioca, steamed 1 hr.                 100
Jowar                                  110
Green gram dal + paspalum scorbic.     111
Ragi (or Raggi)                        123
AUSTRALIAN ABORIGINAL:
Mulga seed (Acacia aneura)              11
Blackbean seed                          11
Cheeky yam                              49
Macrozamia communis                     57
Bush honey, sugar bag                   61
Bread (Acacia coriacea)                 66
Bunya nut pine                          67
Castanospermum australe                106
PACIFIC ISLAND FOODS:
Sweet potato (Ipamoea batatas)          63
Taro                                    77
Breadfruit                              97
CHINESE FOODS:
Lungkow bean thread                     37
Rice vermicelli                         83

MISCELLANEOUS
Sausages                                40
Vitari                                  40
So Good (Sanitarium)                    43
Nutella spread(Ferrero)                 46
Fish fingers                            54
Ultracal                                55
Sustagen Hospital Formula               61
VO2 Max Energy Bar (chocolate; Mars)    69
Power Bar (Powerfoods)                  81
Tofu frozen desert, non-dairy          164

GI-based list:

Nopal prickly pear cactus               10
Mulga seed (Acacia aneura)              11
Blackbean seed                          11
Bengal gram dal (chana dal)             12 (average of studies in India and South Africa)
Organic Agave Nectar                    14
Yogurt, low fat, artifically sweet      20
Soya beans, canned                      20
Peanuts                                 21
Acorns stewed with venison              23
Soya beans                              25
Rice Bran                               27
Rajmah (red kidney beans)               27
Bürgen Soy Lin                          27
Cherries                                32
Fructose                                32
Peas, dried                             32
Milk, chocolate, artifically sweet      34
Brown beans (South African)             34
Barley, pearled                         36
Grapefruit                              36
Lentils, red                            36
Mesquite cakes                          36
Lungkow bean thread                     37
Spaghetti, protein enriched             38
Milk + 30 g bran                        38
Milk, full fat                          39
Baisen (besan, chick pea flour) chapati 39
Beans, dried, not specified             40
Sausages                                40
Vitari                                  40
Lentils, not specified                  41
Yellow teparies broth                   41
Kidney beans                            42
Lentils, green                          42
Black beans                             43
Soy milk				43 [Pers. corres. w/Prof. Brand Miller]
Butter beans + 5 g. sucrose             43
So Good (Sanitarium)                    43
Bürgen Oat Bran & Honey Loaf            43
So Good (Sanitarium)                    43
Butter beans + 10 g. sucrose            44
Apricots, dried                         44
Butter beans                            44
White teparies broth                    44
Split peas, yellow, boiled              45
Milk, skim                              46
Lima beans, baby, frozen                46
Fettuccine                              46
Mars M&Ms (peanut)                      46
Nutella spread(Ferrero)                 46
Yogurt, low fat, fruit sugar sweet      47
Chick peas (garbanzo beans)             47
Rye                                     48
Bürgen Mixed Grain Bread                48
Milk, chocolate, sugar sweetened        49
Kidney beans, autoclaved                49
Cheeky yam                              49
Vermicelli                              50
Yogurt, unspecified                     51
Lima beans broth                        51
Spaghetti, boiled 5 min                 52
Pear, fresh                             53
Spaghetti, wholemeal                    53
Apple                                   54
Haricot/navy beans                      54
Star pastina                            54
Tomato Soup                             54
Corn tortilla w/desert ironwood         54
Brown beans (Mexican)                   54
Green gram (mung beans)                 54
Fish fingers                            54
Barley kernel bread                     55
Plum                                    55
Pinto beans                             55
Ultracal                                55
Kelloggs' All Bran Fruit 'n Oats        55
Ravioli, durum, meat filled             56
Marrowfat, dried                        56
Corn hominy (not modern corn)           57
Macrozamia communis                     57
Mars Snickers Bar                       57
Apple juice                             58
Chick peas, curry, canned               58
Wheat kernels                           59
Black-eyed beans                        59
Spaghetti, white                        59
Kelloggs' Guardian                      59
All-bran                                60
Peach, fresh                            60
Chick peas, canned                      60
Milk + custard + starch + sugar         61
Spirali, durum                          61
Barley chapati                          61
Black gram                              61
Bush honey, sugar bag                   61
Sustagen Hospital Formula               61
Bürgen Fruit Loaf Bread                 62
Mars Twix Cookie Bars (caramel)         62
Orange                                  63
Pear, canned                            63
Lentil soup, canned                     63
Sweet potato (Ipamoea batatas)          63
Mars Chocolate (Dove)                   63 
Pinto beans, canned                     64
Capellini                               64
Macaroni                                64
Holsom's                                64
Yakult (fermented milk)                 64
Romano beans                            65
Linguine                                65
Rice, instant, boiled 1 min             65
Lactose                                 65
Cake, sponge                            66
Rye Kernel bread                        66
Grapes                                  66
Pineapple juice                         66
Black gram dal with semolina            66
Bread (Acacia coriacea)                 66
Cake, banana, made with sugar           67
Fruit loaf                              67
Peach, canned                           67
Instant noodles                         67
Bunya nut pine                          67
Oat bran bread                          68
Bulgur                                  68
Rice, parboiled                         68
Peas, green                             68
Mixed grain bread                       69
Rice, parboiled, high amylose           69
Grapefruit juice                        69
Baked beans, canned                     69
VO2 Max Energy Bar (chocolate; Mars)    69
Carrots                                 70
Red River Cereal                        70
Chocolate                               70
Jams and marmalades                     70 
Pumpernickel                            71
Ice cream, low fat                      71
Tortellini, cheese                      71
Barley, cracked                         72
Yam                                     73
Horse gram                              73
Orange juice                            74
Kidney beans, canned                    74
Lentils, green, canned                  74
Bulger bread                            75
Bran Buds                               75
Kiwifruit                               75
Cake, pound                             77
Special K                               77
Wheat, quick cooking                    77
Banana                                  77
Sweet potato                            77
Potato crisps                           77
Bengal gram dal with semolina           77
Taro                                    77
Butter beans + 15 g. sucrose            77
Linseed rye bread                       78
Oat Bran                                78
Buckwheat                               78
Sweet corn                              78
Rice, specialty                         78
Spaghetti, durum                        78
Kelloggs' Honey Smacks                  78
Cake, banana, made without sugar        79
Rice, brown                             79
Oatmeal cookies                         79
Rich Tea cookies                        79
Jatz                                    79
Fruit cocktail                          79
Popcorn                                 79
Muesli                                  80
Mango                                   80
Sultanas                                80
Potato, white, not specified, boiled    80
Rice, wild, Saskatchewan                81
Potato, new                             81
Whole greengram                         81
Kelloggs' Mini-Wheats (whole wheat)     81
Power Bar (Powerfoods)                  81
Pita bread, white                       82
Apricots, fresh                         82
Bajra (millet)                          82
Honey                                   83
Bran Chex                               83
Rice, white                             83
Rice, white, high amylose               83
Pawpaw                                  83
Rice vermicelli                         83
Pastry                                  84
Digestives                              84
Kelloggs' Just Right                    84
Potato, white, Ontario                  85
Pizza, cheese                           86
Split pea soup                          86
Hamburger bun                           87
Porridge (oatmeal)                      87
Ice cream                               87
Muesli Bars                             87
Potato, canned                          87
Mars Kudos Whole Grain Bars (choc chip) 87
Muffins                                 88
Shredded Wheatmeal                      89
Maize chapati                           89
Green gram dal with semolina            89
High fructose corn syrup		   89 
Potato, Prince Edward Island, boiled    90
Apricots, canned, syrup                 91
Shortbread                              91
Raisins                                 91
Beets                                   91
Mars Bar                                91
Rye flour bread                         92
Semolina bread                          92
Macaroni and Cheese                     92
Black bean soup                         92
Sucrose                                 92
Cake, flan                              93
Oat kernel bread                        93
Couscous                                93
High Fibre Rye Crispread                93
Cantaloupe Rockmelon (muskmelon)        93
Potato, steamed                         93
Barley, rolled                          94
Cordial, orange                         94
Life                                    94
Nutri-grain                             94
Rice, Mahatma Premium                   94
Pineapple                               94
Green pea soup, canned                  94
Semolina                                94
Cake, angel food                        95
Barley flour bread                      95
Arrowroot                               95
Gnocchi                                 95
Croissant                               96
Grapenuts                               96
Breton Wheat Crackers                   96
Stoned Wheat Thins                      96
Soft drink, Fanta                       97
Sustain                                 97
Taco shells                             97
M'fino wild greens                      97
Varagu                                  97
Breadfruit                              97
Wheat bread, high fiber                 97
Crumpet                                 98
Cornmeal                                98
Mars Skittles                           98
Wheat bread, wholemeal flour            99
Shredded Wheat                          99
Kelloggs' Mini-Wheats (blackcurrant)    99
Melba toast                            100
Cream of Wheat                         100
Wheat Biscuits                         100
Sao                                    100
Beans, dried, P. vulgaris              100
Potato mashed                          100
Life Savers                            100
Fruit leather                          100
Banana, unripe, steamed 1 hr.          100
Tapioca, steamed 1 hr.                 100
Millet                                 101
Maize meal porridge, unrefined         101
Wheat bread, white                     101
Golden Grahams                         102
Pro Stars                              102
Water Crackers                         102
Sultana Bran                           102
Bagel, white                           103
Watermelon                             103
Swede (rutabaga)                       103
Kaiser rolls                           104
Potato, boiled, mashed                 104
Whole-wheat snack bread                105
Puffed Wheat                           105
Corn chips                             105
Bread stuffing                         106
Cheerios                               106
Graham Wafers                          106
Maize meal porridge, refined           106
Castanospermum australe                106
Corn Bran                              107
French fries                           107
Pumpkin                                107
Donut                                  108
Waffles                                109
Breakfast bar                          109
Total                                  109
Rice, Pedle                            109
Cocopops                               110
Vanilla Wafers                         110
Rice Cakes                             110
Jowar                                  110
Green gram dal + paspalum scorbic.     111
Wheat bread, Wonderwhite               112
Morning Coffee cookies                 113
Broad beans (fava beans)               113
Post Flakes                            114
Rice, Sunbrown Quick                   114
Jelly beans                            114
Tapioca, boiled with milk              115
Puffed Crispbread                      116
Pretzels                               116
Rice Krispies                          117
Team                                   117
Potato, microwaved                     117
Corn Chex                              118
Potato, instant                        118
Cornflakes                             119
Potato, baked                          121
Ragi (or Raggi)                        123
Crispix                                124
Rice, Calrose                          124
Rice, parboiled, low amylose Pelde     124
Rice, white, low amylose               126
Rice Chex                              127
Rice Bubbles                           128
Rice, instant, boiled 6 min            128
Wheat bread, gluten free               129
Cactus jam                             130
Rice pasta, brown                      131
Lucozade                               136
French baguette                        136
Glucose                                137
Parsnips                               139
Dates                                  141
Glucose tablets                        146
Maltose                                150
Maltodextrin                           150
Tofu frozen desert, non-dairy          164



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