The 2002 Edition of the Glycemic Index Lists

[Fonz]

Originally written by Rick Mendosa in 1995. Revised 2002.


This is the definitive table for both the glycemic index and the glycemic load. I am able to reproduce it here courtesy of the author, Professor Jennie-Brand Miller of the University of Sydney. It is based on a table with more columns but no more foods published July 2002 in the American Journal of Clinical Nutrition, pages 5-56.

This table includes 750 foods. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world.

The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar—the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below.

The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn’t a lot of it, so watermelon’s glycemic load is relatively low. Foods that have a low GI invariably have a low GL, while foods with an intermediate or high GI range from very low to very high GL. Therefore, you can reduce the GL of your diet by limiting foods that have both a high GI and a high carbohydrate content.

Both GI and GL are listed here. The GI is of foods based on the glucose index—where gluocose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The “Serve size (g)” column is the serving size in grams for calculating the glycemic load.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney's Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.

To keep it simple, this table does not show the available carbohydrate grams per serving, but only the glycemic index, serving size, and resultant glycemic load. The available carbohydrate grams per serving is on-line here only in the Excel spreadsheet at http://www.mendosa.com/advanced_GI_GL_data.xls. That spreadsheet has some advanced data manipulation, courtesy of correspondent Ralph Brown. However, to view it you need to have either Microsoft Excel—or the free Microsoft Excel 97/2000 Viewer. You can download this viewer at http://office.microsoft.com/downloads/2000/xlviewer.aspx. You can also use the USDA Nutrient Database to determine the available carbohydrates in the given serving size, although the result may differ slightly.

My previous glycemic lists page, which was based on the original 1995 “International Tables of Glycemic Index,” had different listings. I dropped the listing based on the white bread index, because it confused too many people. To convert values based on the index where glucose = 100 to the index where white bread = 100 simply multiply by 1.4. Previously this page also had a list of foods in order of G.I.

Except as noted, each of the G.I. values shown below are based on the 120 studies in the professional literature referenced in the American Journal of Clinical Nutrition, July 2002.

I know that some people would prefer the relative simplicity of the lists that I had here before, which summarized the glycemic index values. Therefore, those lists are still available, although no longer maintained, at http://www.mendosa.com/gilistold.htm. You can find even shorter versions of this list at http://www.mendosa.com/dws-gi_list.htm and http://www.mendosa.com/gilistsdigest.htm.

If you are looking for a relatively simple description of the glycemic index, please see my article titled “The Glycemic Index” at "http://www.mendosa.com/gidigest.htm.

You may, if you wish, print this long file. But before printing, be sure to check if the last column is fully visible. On my computer I needed to change the margins in Internet Explorer (with file, page setup) from 0.75 inches to 0.25 inches. This table may be freely utilized for personal use, but may not be copied to any other Web site. Webmasters of other Web sites are, however, welcomed to link this Web page.

This “revised” table now (September 6, 2002) corrects 14 glycemic load calculations from the version printed in the American Journal of Clinical Nutrition. A correspondent, Ralph Brown, discovered eight inconsistencies, and I found six others. When I brought this to the attention of the team at the University of Sydney, they prepared a correction for the journal to print.

Before asking about the glycemic index or glycemic load, please refer to my main Glycemic Index page.



REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)—20021

Food Number and Item GI 2 Serve GL 3
glucose size per
=100 grams serve
BAKERY PRODUCTS
Cakes
1 Angel food cake (Loblaw's, Toronto, Canada) 67 50 19
2 Banana cake, made with sugar 47±8 80 18
3 Banana cake, made without sugar 55±10 80 16
4 Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills 38±3 111 20
Inc., Minneapolis, MN, USA)
5 Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia) 73±12 38 19
6 Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia) 87±17 50 25
7 Pound cake (Sara Lee Canada, Bramalea, Canada) 54 53 15
8 Sponge cake, plain 46±6 63 17
9 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) 42±4 111 24
10 Croissant (Food City, Toronto, Canada) 67 57 17
11 Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada) 69 50 13
12 Doughnut, cake type (Loblaw's, Canada) 76 47 17
13 Flan cake (Weston's Bakery, Toronto, Canada) 65 70 31
14 Muffins
Apple, made with sugar4 44±6 60 13
Apple, made without sugar4 48±10 60 9
Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) 54±4 50 14
Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) 60±4 50 16
Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) 65±11 50 17
Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) 60 57 15
Blueberry (Culinar Inc., Canada) 59 57 17
Carrot (Culinar Inc., Canada) 62 57 20
Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) 53±5 50 15
Corn muffin, low-amylose5 102 57 30
Corn muffin, high-amylose5 49
Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) 69 50 24
15 Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) 67±5 80 39
16 Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, 102±11 77 22
Carrum Downs, Vic, Australia)
17 Pastry 59±6 57 15
18 Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) 85±14 40 18
19 Scones, plain, made from packet mix (Defiance Milling Co., Australia) 92±8 25 8
20 Waffles, Aunt Jemima (Quaker Oats Co. of Canada) 76 35 10

BEVERAGES
21 Coca Cola ®
Coca Cola®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia) 53±7 250 14
Coca Cola®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) 63 250 16
mean of two types 58±5
22 Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) 66±8 250 13
23 Fanta®, orange soft drink (Coca Cola Amatil, Australia) 68±6 250 23
24 Lucozade®, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) 95±10 250 40
25 Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) 33±9 250 14
26 Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)6 30±3 250 7
27 Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)6 34±3 250 8
28 Solo™, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)6 58±5 250 17
29 Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 43±5 250 11
(Sanitarium Health Foods, Berkeley Vale, NSW, Australia)
30 Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast)6 46±5 250 11
(Sanitarium Health Foods, Australia)
31 Xpress, chocolate (soy bean, cereal and legume extract drink with fructose)6 39±2 250 13
(So Natural Foods, Australia)
Juices
32 Apple juice
Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) 39±5
Apple juice, unsweetened 40
Apple juice, unsweetened (Allens, Toronto, Canada) 41
mean of three studies 40±1 250 12
33 Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) 44±2 250 13
34 Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) 37±3 250 10
35 Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) 43±3 250 14
36 Carrot juice, freshly made (Sydney, Australia)6 43±3 250 10
37 Cranberry juice cocktail (Ocean Spray®, Melbourne, Vic, Australia) 52±3 250 16
38 Cranberry juice cocktail (Ocean Spray® Inc., Lakeville-Middleboro, MA, USA) 68±3 250 24
39 Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 250 16
40 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 250 11
41 Orange juice
Orange Juice (Canada) 46±6
Orange juice, unsweetened, reconstituted (Quelch®, Berri Ltd., Carlton, Vic, Australia) 53±6
mean of two studies 50±4 250 13
42 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 250 16
43 Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)6 38±4 250 4
44 Yakult®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) 46±6 65 6
Sports drinks
45 Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) 78±13 250 12
46 Isostar® (Novartis Consumer Health, Nyon, Switzerland) 70±15 250 13
47 Sports Plus® (Berri Ltd., Berri, SA, Australia) 74±6 250 13
48 Sustagen Sport® (Mead Johnson, Rydalmere, NSW, Australia) 43±9 250 21
Drinks made from drinking mix powders
49 Build-Up™ nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) 41±4 250 14
50 Complete Hot Chocolate mix made with hot water (Nestlé, Australia) 51±3 250 11
51 Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder 36±3 250 7
(Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk
52 Malted milk powder in full-fat cow's milk (Nestlé, Australia) 45±3 250 12
53 Milo™ (chocolate nutrient-fortified drink powder)
Milo™ (Nestlé, Australia) dissolved in water 55±3 250 9
Milo™ (Nestlé, Auckland, New Zealand) dissolved in water 52±5 250 9
mean of two studies 54±2
Milo™ (Nestlé, Australia) dissolved in full-fat cow's milk 35±2 250 9
Milo™ (Nestlé, New Zealand) dissolved in full-fat cow's milk 36±3 250 9
mean of two studies 36±1
54 Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) 26±3 250 4
55 Quik™ (sweet drink powder)
Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water 53±5 250 4
Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk 41±4 250 5
Quik™, strawberry (Nestlé, Australia), dissolved in water 64±8 250 5
Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk 35±3 250 4

BREADS
56 Bagel, white, frozen (Lender's Bakery, Montreal, Canada) 72 70 25
57 Baguette, white, plain (France) 95±15 30 15
58 French baguette with chocolate spread (France) 72±8 70 27
59 French baguette with butter and strawberry jam (France) 62±7 70 26
60 Pain au lait (Pasquier, France) 63±10 60 20
61 Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) 74 30 16
Barley Breads
62 Coarse barley kernel bread, 75-80% kernels
75% kernels 27 30 5
80% scalded intact kernels (20% white wheat flour) 34 30 7
80% intact kernels (20% white wheat flour) 40 30 8
mean of three studies 34±4
63 Barley kernel bread, 50% kernels
50% kernels (Canada) 43 30 9
50% kibbled barley (Australia) 48 30 10
mean of two studies 46±2 30 9
64 Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) 57±6 30 6
65 Barley flour breads
100% barley flour (Canada); (rye bread composition) 67 30 9
Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) 67 30 13
Wholemeal barley bread, flat, thin, soft 50 30 7
(50% regular barley flour, 50% high-fibre barley flour) (Sweden)
Wholemeal barley bread, flat, thin, soft 43 30 5
(20% regular barley flour, 80% high-fibre barley flour) (Sweden)
66 Wholemeal barley flour (80%) and white wheat flour (20%) breads -
fermented or with added organic acids or salts (Sweden)
Wholemeal barley flour bread (used as reference for the 5 breads below)5 70 30 14
Wholemeal barley flour bread with sourdough (lactic acid)5 53 30 10
Wholemeal barley flour bread with lactic acid5 66 30 12
Wholemeal barley flour bread with calcium lactate5 59 30 12
Wholemeal barley flour bread with sodium propionate5 65 30 13
Wholemeal barley flour bread with higher dose sodium propionate5 57 30 11
Buckwheat bread
67 Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) 47 30 10
Fruit Breads
68 Bürgen™ Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) 44±5 30 6
69 Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) 54±6 30 8
70 Continental fruit loaf, wheat bread with dried fruit (Australia) 47±6 30 7
71 Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) 63±5 30 9
72 Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) 54±6 30 7
73 Hamburger bun (Loblaw's, Toronto, Canada) 61 30 9
74 Kaiser rolls (Loblaw's, Canada) 73 30 12
75 Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) 70 30 16
Gluten-free bread
76 Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) 79±13 30 10
77 Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) 71 30 11
Gluten-free white bread, sliced (gluten-free wheat starch) (UK) 80 30 12
mean of two studies 76±5 30 11
78 Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) 69 30 9
Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) 76 30 10
mean of two studies 73±4 30 9
Oat Bread
79 Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) 65 30 12
Oat bran bread
80 50% oat bran (Australia) 44 30 8
81 45% oat bran and 50% wheat flour (Sweden) 50 30 9
mean of two studies 47±3 30 9
Rice bread
82 Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia) 72±9 30 8
83 Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia) 61±9 30 7
Rye Bread
84 Rye kernel (pumpernickel) bread
Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 41 30 5
Rye kernel bread (Pumpernickel) (Canada) 41 30 5
Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) 46 30 5
Rye kernel bread, Pumpernickel (80% kernels) (Canada) 55 30 7
Cocktail, sliced (Kasselar Food Products, Toronto, Canada) 55 30 7
Cocktail, sliced (Kasselar Food Products, Canada) 62 30 8
mean of six studies 50±4 30 6
85 Wholemeal rye bread
Wholemeal rye bread (Canada) 41
Wholemeal rye bread (Canada) 62
Wholemeal rye bread (Canada) 63
Wholemeal rye bread (Canada) 66
mean of four studies 58±6 30 8
Specialty rye breads
86 Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) 76±14 30 10
87 Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) 55±12
Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) 74±6
mean of two studies 65±10 30 7
88 Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 67 30 9
89 Light rye (Silverstein's Bakery, Toronto, Canada) 68 30 10
90 Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada) 55 30 7
91 Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia) 59±5 30 8
92 Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) 86±15 30 12
93 Sourdough rye (Canada) 57
Sourdough rye (Australia) 48
mean of two studies 53±5 30 6
94 Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 56 30 7
Wheat Breads
95 Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 52 30 10
96 Cracked wheat kernel (bulgur) bread
50% cracked wheat kernel (Canada) 58 30 12
75% cracked wheat kernels (Canada) 48 30 10
mean of two studies 53±3 30 11
Spelt wheat breads
97 White spelt wheat bread9 (Slovenia) 74 30 17
98 Wholemeal spelt wheat bread9 (Slovenia) 63 30 12
99 Scalded spelt wheat kernel bread9 (Slovenia) 67 30 15
100 Spelt multigrain bread® (Pav's bakery, Australia) 54±10 30 7
101 White wheat flour bread
White flour (Canada) 69±5 30 10
White flour (USA) 70 30 10
White flour, Sunblest™ (Tip Top Bakeries, Australia) 70 30 10
White flour (Dempster's Corporate Foods Ltd., Canada) 71 30 10
White flour (South Africa) 71±7 30 9
White flour (Canada) 71 30 10
mean of six studies 70±0 30 10
102 White wheat flour bread, hard, toasted (Italian) 73 30 11
103 Wonder™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) 71±9
Wonder™, enriched white bread (Interstate Brands Companies, USA) 72±4
Wonder™, enriched white bread (Interstate Brands Companies, USA) 77±3
mean of three studies 73±2 30 10
104 White Turkish bread (Turkey) 87 30 15
White bread with enzyme inhibitors
105 White bread + acarbose (200mg) (Mexico) 18 30 3
White bread + acarbose (200mg) (Mexico) 50 30 8
mean in two groups of subjects 34±16 30 6
106 White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)5 48 30 6
107 White bread roll + 6 mg trestatin (Switzerland)5 29 30 4
White bread with soluble fiber
108 White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 41 30 7
White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 65 30 11
mean in two groups of subjects 53±12 30 9
109 White bread eaten with vinegar as vinaigrette (Sweden) 45 30 7
110 White bread eaten with powdered dried seaweed (Nori alga) (Spain) 48 30 7
111 White bread containing Eurylon® high-amylose maize starch (France)12 42 30 8
White fiber-enriched bread
112 White, high-fiber (Dempster's Corporate Foods Ltd., Canada) 67
113 White, high-fiber (Weston's Bakery, Toronto, Canada) 69
mean of two studies 68±1 30 9
White resistant starch-enriched bread
114 Fibre White™ (Nature's Fresh, Auckland, New Zealand) 77±10 30 11
115 Wonderwhite™ (Buttercup Bakeries, Australia) 80±8 30 11
116 Wholemeal (whole wheat) wheat flour bread
Wholemeal flour (Canada) 52 30 6
Wholemeal flour (Canada) 64 30 8
Wholemeal flour (Canada) 65 30 8
Wholemeal flour (Canada) 67 30 8
Wholemeal flour (Canada) 67 30 8
Wholemeal flour (Canada) 69 30 8
Wholemeal flour (Canada) 71 30 8
Wholemeal flour (Canada) 72±6 30 8
Wholemeal flour (USA)5 73 30 10
Wholemeal flour (South Africa) 75±9 30 9
Wholemeal flour (Tip Top Bakeries, Australia) 77±9 30 9
Wholemeal flour (Tip Top Bakeries, Australia) 78±16 30 9
Wholemeal flour (Kenya) 87 30 11
mean of thirteen studies 71± 2 30 9
117 Wholemeal Turkish bread 49 30 8
Specialty wheat breads
118 Bürgen® Mixed Grain bread (Australia)
Bürgen® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia) 34±4
Bürgen® Mixed Grain 45±12
Bürgen® Mixed Grain 69±6
mean of three studies 49±10 30 6
119 Bürgen® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) 31±3 30 3
120 Bürgen® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) 36±4 30 3
121 English Muffin™ bread (Natural Ovens, USA) 77±7 30 11
122 Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA) 55±6 30 8
123 Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA) 62±6 30 9
124 Helga's™ Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) 68±9 30 9
125 Helga's™ traditional wholemeal bread (Quality Bakers, Australia) 70±14 30 9
126 Hunger Filler™, whole grain bread (Natural Ovens, USA) 59±8 30 7
127 Molenberg™ (Goodman Fielder, Auckland, New Zealand) 75±10
Molenberg™ (Goodman Fielder, New Zealand) 84±8
mean of two studies 80±5 30 11
128 9-Grain Multi-Grain (Tip Top Bakeries, Australia) 43±5 30 6
129 Multigrain Loaf, spelt wheat flour (Australia) 54±10 30 8
130 Multigrain (50% kibbled wheat grain) (Australia) 43 30 6
131 Nutty Natural™, whole grain bread (Natural Ovens, USA) 59±7 30 7
132 Performax™ (Country Life Bakeries, Dandenong, Vic, Australia) 38±3 30 5
133 Ploughman's™ Wholegrain, original recipe (Quality Bakers, Australia) 47 30 7
134 Ploughman's™ Wholemeal, smooth milled (Quality Bakers, Australia) 64±10 30 9
135 Semolina Bread (Kenya) 64
136 Sourdough wheat (Australia) 54 30 8
137 Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) 50±6 30 5
138 Stay Trim™, whole grain bread (Natural Ovens, USA) 70±10 30 10
139 Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia) 57±6 30 7
140 Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia) 55±5 30 7
141 Vogel's Roggenbrot (Stevns & Co., Australia) 59±5 30 8
142 Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) 74 30 16
143 100% Whole Grain™ bread (Natural Ovens, USA) 51±11 30 7
144 White wheat flour flatbread (Sweden) 79 30 13
Unleavened Breads
145 Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) 75±9 30 12
146 Middle Eastern flatbread 97±29 30 15
147 Pita bread, white (Canada) 57 30 10
148 Wheat flour flatbread (India) 66±9 30 10
149 Amaranth : wheat (25:75) composite flour flatbread (India) 66±10 30 10
150 Amaranth : wheat (50:50) composite flour flatbread (India) 76±20 30 11

BREAKFAST CEREALS AND RELATED PRODUCTS
151 All-Bran™ (high-fiber, extruded wheat bran cereal)
All-Bran™ (Kellogg's, Pagewood, NSW, Australia)13 30 30 4
All-Bran™ (Kellogg's, Battle Creek, MI, USA) 38 30 9
All-Bran™ (Kellogg's Inc., Etobicoke, Canada) 50 30 9
All-Bran™ (Kellogg's Inc., Canada) 51±5 30 9
mean of four studies 42±5
152 All-Bran Fruit 'n Oats™ (Kellogg's, Australia) 39 30 7
153 All-Bran Soy 'n Fibre™ (Kellogg's, Australia) 33±3 30 4
154 Amaranth (Amaranthus esculentum) popped, 97±19 30 18
eaten with milk and non-nutritive sweetener (India)
Barley porridge
155 Wholemeal barley flour porridge (100% regular barley) 68 50 (dry) 23
(flour:water = 1:3), boiled 2.5 min (Sweden)
156 Wholemeal high-fibre barley flour porridge 55 50 (dry) 8
(50% regular barley flour: 50% high-fibre barley flour) (Sweden)
157 Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) 62 50 (dry) 17
158 Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) 65 50 (dry) 18
159 Bran Buds™ (Kellogg's Inc., Canada)15 58 30 7
160 Bran Buds with psyllium (Kellogg's Inc., Canada)15 47 30 6
161 Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada)15 58 30 11
162 Bran Flakes™ (Kellogg's, Australia) 74 30 13
163 Cheerios™ (General Mills Inc., Etobicoke, Canada)15 74 30 15
164 Chocapic™ (Nestlé, France) 84±9 30 21
165 Coco Pops™ (cocoa flavoured puffed rice)
Coco Pops™ (Kellogg's, Australia) 77±8
Coco Pops™ (Kellogg's, Australia) 77±3
mean of two studies 77 30 20
166 Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15 75 30 15
167 Corn Chex™ (Nabisco Brands Ltd., Canada)15 83 30 21
168 Cornflakes™
Cornflakes™ (Kellogg's, Auckland, New Zealand) 72±16 30 18
Cornflakes™ (Kellogg's, Australia) 77 30 20
Cornflakes™ (Kellogg's Inc., Canada) 80±6 30 21
Cornflakes™ (Kellogg's Inc., Canada) 86 30 22
Cornflakes™ (Kellogg's, USA)5 92 30 24
mean of five studies 81±3 30 21
169 Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)15 74 30 17
170 Cornflakes, Crunchy Nut™ (Kellogg's, Australia) 72±4 30 17
171 Corn Pops™ (Kellogg's, Australia) 80±4 30 21
172 Cream of Wheat™ (Nabisco Brands Ltd., Canada)15 66 250 17
173 Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15 74 250 22
174 Crispix™ (Kellogg's Inc., Canada)15 87 30 22
175 Energy Mix™ (Quaker, France) 80±7 30 19
176 Froot Loops™ (Kellogg's, Australia) 69±9 30 18
177 Frosties™, sugar-coated cornflakes (Kellogg's, Australia) 55 30 15
178 Fruitful Lite™ (Hubbards, Auckland, New Zealand) 61±20 30 12
179 Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand) 113±10 30 25
180 Golden Grahams™ (General Mills Inc., Canada)15 71 30 18
181 Golden Wheats™ (Kellogg's, Australia) 71±8 30 16
182 Grapenuts™
Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada)15 67 30 13
Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA) 75±6 30 16
mean of two studies 71±4 30 15
183 Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15 80 30 17
184 Guardian™ (Kellogg's, Australia) 37±9 30 5
185 Healthwise™ for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia) 66±9 30 12
186 Healthwise™ for heart health (Uncle Toby's, Australia) 48±5 30 9
187 Honey Rice Bubbles™ (Kellogg's, Australia) 77±4 30 20
188 Honey Smacks™ (Kellogg's, Australia) 71±10 30 16
189 Hot cereal, apple & cinnamon (Con Agra Inc., USA) 37±6 30 8
190 Hot cereal, unflavoured (Con Agra Inc., USA) 25±5 30 5
191 Just Right™ (Kellogg's, Australia) 60±15 30 13
192 Just Right Just Grains™ (Kellogg's, Australia) 62±11 30 14
193 Komplete™ (Kellogg's, Australia) 48±5 30 10
194 Life™ (Quaker Oats Co., Canada)15 66 30 16
195 Mini Wheats™, whole wheat (Kellogg's, Australia) 58±8 30 12
196 Mini Wheats™, blackcurrant (Kellogg's, Australia) 72±10 30 15
Muesli
197 Muesli, NS8 (Canada) 66±9 30 16
198 Alpen Muesli (Wheetabix, France) 55±10 30 10
199 Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk 39±6 30 7
200 Muesli, Lite (Sanitarium, New Zealand) 54±12 30 10
201 Muesli, Natural (Sanitarium, New Zealand) 57±9 30 11
202 Muesli, Natural (Sanitarium, Australia) 40±6 30 8
mean of two studies 49±9 30 10
203 Muesli, No Name (Sunfresh Ltd., Toronto, Canada)15 60 30 11
204 Muesli, Swiss Formula (Uncle Toby's, Australia) 56±8 30 9
205 Muesli, toasted (Purina, Sydney, NSW, Australia) 43+4 30 7
206 Nutrigrain™ (Kellogg's, Australia) 66±12 30 10
207 Oat 'n Honey Bake™ (Kellogg's, Australia) 77±11 30 13
208 Oat bran
Oat bran, raw (Quaker Oats Co., Canada)15 50 10 2
Oat bran, raw 59 10 3
mean of two studies 55±5 10 3
209 Porridge made from rolled oats
Porridge (Uncle Toby's, Australia)13 42 250 9
Porridge (Canada)16 49±8 250 11
Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia) 51±8 250 11
Porridge (Hubbards, New Zealand) 58±9 250 12
Porridge (Australia) 58±4 250 12
Porridge (Canada) 62 250 14
Porridge (Canada) 69 250 16
Porridge (USA)6 75 250 17
mean of eight studies 58±4 250 13
210 Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden) 74 50 (dry) 24
211 Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden) 55 250 15
212 Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden) 69 250 19
213 Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden) 50 250 14
214 Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden) 80 250 22
215 Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden) 53 250 14
216 Instant Porridge
Quick Oats (Quaker Oats Co., Canada) 65
One Minute Oats (Quaker Oats Co., Canada)15 66
mean of two studies 66±1 250 17
217 Pop Tarts™, Double Chocolate (Kellogg's, Australia) 70±2 50 25
218 Pro Stars™ (General Mills Inc., Canada)15 71 30 17
219 Puffed Wheat
Puffed Wheat (Quaker Oats Co., Canada)15 67 30 13
Puffed Wheat (Sanitarium, Australia) 80±11 30 17
mean of two studies 74±7 30 16
220 Raisin Bran™ (Kellogg's, USA) 61±5 30 12
221 Red River Cereal (Maple Leaf Mills, Toronto, Canada) 49 30 11
222 Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia) 19±3 30 3
223 Rice Bubbles™ (puffed rice)
Rice Bubbles™ (Kellogg's, Australia)13 81
Rice Bubbles™ (Kellogg's, Australia) 85±3
Rice Bubbles™ (Kellogg's, Australia) 95
mean of three studies 87±4 30 22
224 Rice Chex™ (Nabisco Brands Ltd., Canada)15 89 30 23
225 Rice Krispies™ (Kellogg's Inc., Canada)15 82 30 21
226 Shredded Wheat 30 22
Shredded Wheat (Canada) 67±10 30 13
Shredded Wheat™ (Nabisco Brands Ltd., Canada)15 83 30 17
mean of two studies 75±8 30 15
Special K™ - formulation of this cereal varies in different countries
227 Special K™ (Kellogg's, Australia) 54±4 30 11
228 Special K™ (Kellogg's, USA) 69±5 30 14
229 Special K™ (Kellogg's, France) 84±12 30 20
230 Soy Tasty™ (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia) 60±5 30 12
231 Soytana™, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), 49±3 45 12
(Specialty Cereals, Mt Kuring-gai, NSW, Australia)
232 Sultana Bran™ (Kellogg's, Australia) 73±13 30 14
233 Sustain™ (Kellogg's, Australia)13 68 30 15
234 Team™ (Nabisco Brands Ltd., Canada)15 82 30 17
235 Thank Goodness™ (Hubbards, New Zealand) 65±18 30 15
236 Total™ (General Mills Inc., Canada)15 76 30 17
237 Ultra-bran™, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) 41±4 30 5
(Specialty Cereals, Australia)
238 Wheat-bites™ (Uncle Toby's, Australia) 72±11 30 18
239 Wheat biscuits (plain flaked wheat)
Vita-Brits™ (Uncle Toby's, Australia)13 61 30 12
Vita-Brits™ (Uncle Toby's, Australia) 68±6 30 13
Weet-Bix™ (Sanitarium, Australia) 69 30 12
Weet-Bix™ (Sanitarium, Australia) 69±4 30 12
Weetabix™ (Weetabix of Canada Ltd., Thornhill, Canada)15 74 30 16
Weetabix™ (Weetabix of Canada Ltd.) 75±10 30 16
Whole wheat Goldies™ (Kellogg's, Australia) 70±4 30 14
mean of seven studies 70±2 30 13
Wheat biscuits (flaked wheat) with additional ingredients
240 Good Start™, muesli wheat biscuits (Sanitarium, Australia) 68±4 30 14
241 Hi-Bran Weet-Bix™, wheat biscuits with extra wheat bran (Sanitarium, Australia) 61±4 30 10
242 Hi-Bran Weet-Bix™ with soy and linseed (Sanitarium, Australia) 57±3 30 9
243 Honey Goldies™ (Kellogg's Australia) 72±3 30 15
244 Lite-Bix™, plain, no added sugar (Sanitarium, Australia) 70±3 30 14
245 Oat bran Weet-Bix™ (Sanitarium, Australia) 57±4 30 11
246 Sultana Goldies™ (Kellogg's Australia) 65±6 30 13

BREAKFAST CEREAL BARS
247 Crunchy Nut Cornflakes™ bar (Kellogg's, Australia) 72±6 30 19
248 Fibre Plus™ bar (Uncle Toby's, Australia) 78±9 30 18
249 Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts 56±4 30 10
with yoghurt coating (Sanitarium, Australia)
250 Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with 51±4 30 9
yoghurt coating (Sanitarium, Australia)
251 K-Time Just Right™ bar (Kellogg's, Australia) 72±4 30 17
252 K-Time Strawberry Crunch™ bar (Kellogg's, Australia) 77±5 30 19
253 Rice Bubble Treat™ bar (Kellogg's, Australia) 63±11 30 15
254 Sustain™ bar (Kellogg's, Australia) 57±10 30 14

CEREAL GRAINS
Amaranth
255 Amaranth (Amaranthus esculentum) popped, 97±19 30 21
eaten with milk and non-nutritive sweetener (India)
Barley
256 Pearl Barley
Barley, pearled (Canada) 22
Barley (Canada) 22
Barley, pot, boiled in salted water 20 min (Gouda's foods, Concord, Canada) 25±2
Barley (Canada) 27
Barley, pearled (Canada) 29
mean of five studies 25±1 150 11
257 Barley (Hordeum vulgare) (India) 37
Barley (Hordeum vulgare) (India) 48
mean of two groups of subjects 43±6 150 26
258 Barley, cracked (Malthouth, Tunisia) 50 150 21
259 Barley, rolled (Australia) 66±5 50 (dry) 25
260 Buckwheat
Buckwheat (Canada) 49
Buckwheat (Canada) 51±10
Buckwheat (Canada) 63
mean of three studies 54±4 150 16
261 Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden) 45 150 13
Corn/Maize
262 Maize (Zea Mays), flour made into chapatti (India) 59
263 Maize meal porridge/gruel (Kenya) 109
264 Cornmeal
Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada) 68 150 9
Cornmeal + margarine (McNair Products Co. Ltd., Canada) 69 150 9
mean of two studies 69±1 150 9
265 Sweet corn
Sweet corn, 'Honey & Pearl' variety (New Zealand) 37±12 150 11
Sweet corn, on the cob, boiled 20 min (Australia) 48 150 14
Sweet corn (Canada) 59±11 150 20
Sweet corn (USA) 60 150 20
Sweet corn (USA) 60 150 20
Sweet corn (South Africa) 62±5 150 20
mean of six studies 53±4 150 17
266 Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA) 46 150 13
267 Sweet corn, frozen, reheated in microwave 47 150 16
(Green Giant Pillsbury Ltd., Toronto, Canada)
268 Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada) 68 20 8
Couscous
269 Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA) 61
Couscous, boiled 5 min (Tunisia) 69
mean of two studies 65±4 150 23
Millet
270 Millet, boiled (Canada) 71±10 150 25
271 Millet flour porridge (Kenya) 107
Rice, white
272 Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia) 69±7 150 36
273 White (Oryza sativa), boiled (India) 69±15 150 30
274 Rice, boiled white, type NS8
Type NS, eaten alone (France) 45 150 14
Type NS (India) 48 150 18
Type NS (Canada) 51 150 21
Type NS (France) 52 150 19
Type NS (Canada) 56 150 23
Type NS (Pakistan) 69 150 26
Type NS (Canada) 72±9 150 30
Type NS, boiled in salted water (India) 72 150 27
Type NS, boiled 13 min (Italy) 102 150 31
Type NS (Kenya) 112 150 47
Type NS, boiled (France) 43 150 13
Type NS, boiled (France) 47 150 14
mean of 12 studies 64±7 150 23
275 Type NS, boiled in salted water, refrigerated 16-20h, reheated (India) 53 150 20
276 Type NS, boiled 13 min, then baked 10 min (Italy) 104 150 31
277 Long grain, boiled
Long grain, boiled 5 min (Canada) 41 150 16
Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, 50 150 21
Wetherill Park, NSW, Australia )
Gem long grain (Dainty Food Inc., Toronto, Canada) 55 150 22
Long grain, white (Uncle Bens, Auckland, New Zealand) 56±7 150 24
Long grain, boiled 25 min (Surinam) 56±2 150 24
Gem long grain (Dainty Food Inc., Canada) 57 150 23
Long grain, boiled 15 min 58 150 23
Gem long grain (Dainty Food Inc., Canada) 60 150 24
Gem long grain (Dainty Food Inc., Canada) 60 150 24
Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada) 64±3 150 26
mean of 10 studies 56±2 150 23
Rice, long grain, quick-cooking varieties
278 Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium) 68±6 150 25
279 Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium) 75±7 150 28
280 Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods 52±5 150 19
King's Lynn, Norfolk, UK)
Rice, specialty rices
281 Cajun Style, Uncle Ben's® (Effem Foods Ltd., Bolton, Canada) 51 150 19
282 Garden Style, Uncle Ben's® (Effem Foods Ltd., Canada) 55 150 21
283 Long Grain and Wild, Uncle Ben's® (Effem Foods Ltd., Canada) 54 150 20
284 Mexican Fast and Fancy, Uncle Ben's® (Effem Foods Ltd., Canada) 58 150 22
285 Saskatchewan wild rice (Canada) 57 150 18
286 Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand) 86±10 150 37
287 Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand) 98±7 150 31
288 Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109±10 150 46
Rice, white low-amylose
289 Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia) 83±13 150 36
290 Sungold, Pelde, parboiled (Rice Growers Co-op., Australia) 87±7 150 37
291 Waxy (0-2% amylose) (Rice Growers Co-op., Australia) 88±11 150 38
292 Pelde, white (Rice Growers Co-op., Australia) 93±11 150 40
293 White, low-amylose, boiled (Turkey) 139 150 60
Rice, white high-amylose
294 Bangladeshi rice variety BR16 (28% amylose) 37 150 14
Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min 39 150 15
mean of two studies 38 150 15
295 Doongara, white (Rice Growers Co-op., Australia) 50±6
Doongara, white (Rice Growers Co-op., Australia) 64±9
Doongara, white (Rice Growers Co-op., Australia) 54±7
mean of three studies 56±4 150 22
296 Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan) 48±8 150 18
297 Basmati
Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia) 58±8 150 22
Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express® 57±4 150 24
(Masterfoods. Kings Lynn, Norfolk, UK)
Quick cooking white basmati, cooked 10 min, Uncle Ben's Superior (Masterfoods Olen, Belgium) 60±5 150 23
298 Rice, brown
Brown (Canada) 66±5 150 21
Brown, steamed (USA)5 50 150 16
Brown (Oriza Sativa), boiled (South India)5 50±19 150 16
mean of three studies 55±5 150 18
Calrose brown (Rice Growers Co-op., Australia) 87±8 150 33
Doongara brown, high amylose (Rice Growers Co-op., Australia) 66±7 150 24
Pelde brown (Rice Growers Co-op., Australia) 76±6 150 29
Parboiled, cooked 20 min, Uncle Ben's Natur-reis ® (Masterfoods Olen, Belgium) 64±7 150 23
Sunbrown Quick™ (Rice Growers Co-op., Australia) 80±7 150 31
299 Instant/puffed rice
Instant rice, white, boiled 1 min (Canada) 46 150 19
Instant rice, white, cooked 6 min (Trice brand, Australia) 87 150 36
Puffed, white, cooked 5 min, Uncle Ben's Snabbris® (Masterfoods Olen, Belgium) 74±5 150 31
mean of three studies 69±12 150 29
Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia) 94±7 150 35
300 Parboiled rice
Parboiled rice (Canada) 48 150 18
Parboiled rice (USA) 72 150 26
Converted, white, Uncle Ben's® (Effem Foods Ltd., Canada) 45 150 16
Converted, white, boiled 20-30 min, Uncle Ben's® (Masterfoods USA, Vernon, CA) 38 150 14
Converted, white, long grain, boiled 20-30 min, Uncle Ben's® (Masterfoods USA) 50 150 18
Boiled, 12 min (Denmark)6 39 150 14
Boiled, 12 min (Denmark) 42 150 15
Boiled, 12 min (Denmark) 43 150 16
Boiled, 12 min (Denmark) 46 150 17
Long grain, boiled 5 min (Canada) 38 150 14
Long grain, boiled, 10 min (USA)5 61 150 22
Long grain, boiled 15 min (Canada) 47 150 17
Long grain, boiled 25 min (Canada) 46 150 17
mean of thirteen studies 47±3 150 17
301 Parboiled rice, eaten as part of a traditional Indian meal (India)5 99
302 Parboiled, low-amylose
Bangladeshi rice variety BR2, parboiled (12% amylose) 51 150 19
Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op., Australia) 87±7 150 34
303 Parboiled, high-amylose
Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op., Australia) 50±6 150 19
Bangladeshi rice variety BR16, parboiled (28% amylose) 35 150 13
Bangladeshi rice variety BR16, traditionally parboiled (27% amylose) 32 150 12
Bangladeshi rice variety BR16, pressure parboiled (27% amylose) 27 150 11
Bangladeshi rice variety BR4, parboiled (27% amylose) 33 150 13
Mean of 5 studies 35±4 150 14
304 Rye, whole kernels
Rye, whole kernels (Canada) 29 50 (dry) 11
Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) 34 50 (dry) 13
Rye, whole kernels (Canada) 39 50 (dry) 15
mean of three studies 34±3 50 (dry) 13
Wheat
305 Wheat, whole kernels
Wheat, whole kernels (Triticum aestivum) (India)11 30±9 50 (dry) 11
Wheat, whole kernels (Canada) 42 50 (dry) 14
Wheat, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) 44 50 (dry) 14
Wheat, whole kernels (Canada) 48 50 (dry) 16
mean of four studies 41±3 50 (dry) 14
306 Wheat, type NS8 (India) 90 50 (dry) 34
307 Wheat, precooked kernels
Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France) 52±4 50 (dry) 19
Durum wheat, precooked, cooked 10 min (Ebly, France) 50±5 50 (dry) 17
Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France) 40±5 125 16
Quick cooking (White Wings, Sydney, NSW, Australia) 54±11 150 25
308 Semolina
Semolina, roasted at 105 °C then gelatinised with water (India) 55±9
Semolina, steamed and gelatinised (India) 54±13
mean of two studies 55±1 150 6
309 Cracked wheat (bulgur/bourghul)
Bulgur, boiled (Canada) 46
Bulgur, boiled in 800 mL water 20 min (Canada) 46
Bulgur, boiled 20 min (Canada) 46
Bulgur, boiled 20 min (Canada) 53
mean of four studies 48±2 150 12

COOKIES
Arrowroot
310 Arrowroot (McCormicks's, Interbare Foods, Toronto, Canada) 63 25 13
311 Arrowroot plus (McCormicks's, Canada) 62 25 11
312 Milk Arrowroot™ (Arnotts, Sydney, NSW, Australia) 69±7 25 12
mean of three studies 65±2 25 12
313 Barquette Abricot (LU, Ris, Orangis, France) 71±6 40 23
314 Bebe Dobre Rano Chocolate (Opavia/LU, Czech Republic) 57±9 50 19
315 Bebe Dobre Rano Honey and Hazelnuts (Opavia/LU, Czech Republic) 51±9 50 17
316 Bebe Jemne Susenky (Opavia/LU, Czech Republic) 67±11 25 14
317 Digestives
Digestives (Canada) 55
Digestives (Canada) 59±7
Digestives, Peak Freans (Nabisco Ltd., Toronto, Canada) 62
mean of three studies 59±2 25 10
318 Digestives, gluten-free (maize starch) (Nutricia Dietary Care Ltd., Redish, Stockport, UK) 58 25 10
319 Evergreen met Krenten (LU, Netherlands) 66±12 38 14
320 Golden Fruit (Griffin's Foods Ltd., Auckland, New Zealand) 77±25 25 13
321 Graham Wafers (Christie Brown & Co., Toronto, Canada) 74 25 14
322 Gran'Dia Banana, Oats and Honey (LU, Brazil) 28±5 30 6
323 Grany en-cas Abricot (LU, France) 55±6 30 9
324 Grany en-cas Fruits des bois (LU, France) 50±5 30 7
325 Grany Rush Apricot (LU, Netherlands) 62±3 30 12
326 Highland Oatmeal™ (Westons biscuits, Sydney, NSW, Australia) 55±8 25 10
327 Highland Oatcakes (Walker's Shortbread Ltd., Aberlour-on-Spey, Scotland) 57 25 8
328 LU P'tit Déjeuner Chocolat (LU, France) 42±5 50 14
329 LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France) 45±5 50 16
LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France) 52±3 50 18
LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France) 49±8 50 18
mean of three studies 49±2 50 17
330 Maltmeal wafer (Griffin's Foods Ltd., New Zealand) 50±10 25 9
331 Morning Coffee™ (Arnotts, Australia) 79±6 25 15
332 Nutrigrain Fruits des bois (Kellogg's, France) 57±4 35 13
333 Oatmeal (Canada) 54±4 25 9
334 Oro (Saiwa, Italy) 61±9 40 20
Oro (Saiwa, Italy) 67±17 40 21
mean of two studies 64±3 40 20
335 Petit LU Normand (LU, France) 51±3 25 10
336 Petit LU Roussillon (LU, France) 48±4 25 9
337 Prince Energie+ (LU, France) 73±5 25 13
338 Prince fourré chocolat (LU, France) 53±5
Prince fourré chocolat (LU, France) 50±5
mean of two studies 52±2 45 16
339 Prince Meganana Chocolate (LU, Spain) 49±12 50 18
340 Prince Petit Déjeuner Vanille (LU, France and Spain) 45±6 50 16
341 Rich Tea (Canada) 55±4 25 10
342 Sablé des Flandres (LU, France) 57±10 20 8
343 Shortbread (Arnotts, Australia) 64±8 25 10
344 Shredded Wheatmeal™ (Arnotts, Australia) 62±4 25 11
345 Snack Right Fruit Slice (97% fat-free) (Arnott's, Australia) 45±3 25 9
346 Thé (LU, France) 41±7 20 6
347 Vanilla Wafers (Christie Brown & Co., Canada) 77 25 14
348 Véritable Petit Beurre (LU, France) 51±8 25 9

CRACKERS
349 Breton wheat crackers (Dare Foods Ltd., Kitchener, Canada) 67 25 10
350 Corn Thins, puffed corn cakes, gluten-free (Real Foods, St Peters, NSW, Australia) 87±10 25 18
351 Cream Cracker (LU Triumfo, Brazil) 65±11 25 11
352 High-calcium cracker (Danone, Malaysia) 52±8 25 9
353 Jatz™, plain salted craker biscuits (Arnotts, Australia) 55±5 25 10
354 Puffed Crispbread (Westons, Australia) 81±9 25 15
355 Puffed rice cakes
Puffed rice cakes, white (Rice Growers Co-op., Leeton, NSW, Australia) 82±11 25 17
Rice cakes, Calrose rice (low-amylose) (Rice Growers Co-op., Australia) 91±7 25 19
Rice cakes, Doongara rice (high-amylose) (Rice Growers Co-op., Australia) 61±5 25 13
mean of three studies 78±9 25 17
356 Rye crispbread
Rye crispbread (Canada) 63 25 10
Ryvita™ (Canada) 69±10 25 11
High-fiber rye crispbread (Ryvita Company Ltd., Poole, Dorset, UK) 59 25 9
Rye crispbread (Ryvita Company Ltd., UK) 63 25 11
mean of four studies 64±2 25 11
357 Kavli™ Norwegian Crispbread (Players Biscuits, Sydney, NSW, Australia) 71±7 25 12
358 Sao™, plain square crackers (Arnotts, Australia) 70±9 25 12
359 Stoned Wheat Thins (Christie Brown & Co., Canada) 67 25 12
360 Water cracker
Water cracker (Canada) 63±9 25 11
Water cracker (Arnotts, Australia) 78±11 25 14
mean of two studies 71±8 25 13
361 Premium Soda Crackers (Christie Brown & Co., Canada) 74 25 12
362 Vita-wheat™, original, crispbread (Arnott's, Australia) 55±4 25 10

DAIRY PRODUCTS AND ALTERNATIVES
Custard
363 No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia) 35±2 100 6
364 Custard, home made from milk, wheat starch, and sugar (Australia) 43±10 100 7
365 TRIM™, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia) 37±4 100 6
mean of three studies 38±2 100 6
366 Ice cream, Regular/NS8
Ice cream, NS (Canada) 36±8
Ice cream (half vanilla, half chocolate) (Italy) 57
Ice cream, NS (USA) 62
Ice cream, chocolate flavored (USA) 68±15
Ice cream (half vanilla, half chocolate) (Italy) 80
mean of five studies 61±7 50 8
367 Ice cream, Reduced- or Low-fat
Ice cream, low-fat, vanilla, 'Light' (Peter's, Sydney, NSW, Australia) 50±8 50 3
Ice-cream, low-fat (1.2 % fat), Prestige Light rich vanilla (Norco, Lismore, NSW, Australia)6 47±5 50 5
Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia)6 37±4 50 5
Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia)6 39±3 50 5
368 Ice cream, Premium (high-fat)
Ice cream, premium, Ultra chocolate, 15% fat (Sara Lee, Gosford, NSW, Australia) 37±3 50 4
Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia) 38±3 50 3
369 Milk, full-fat
Full-fat (Italy) 11
Full-fat (3% fat, Skånemejerier, Malmö, Sweden)6 21
Full-fat (Italy) 24
Full-fat cow's milk, fresh (Dairy Farmers, Sydney, NSW, Australia) 31±2
Full-fat (Canada) 34±6
Full-fat (USA) 40
mean of five studies 27±4 250 3
370 Fermented cow's milk (ropy milk, långfil, 3% fat) (Arla, Gävle, Sweden)6 11
371 Fermented cow's milk (filmjölk, 3% fat) (Skånemejerier, Malmö, Sweden)6 11
mean of two foods 11
372 Milk, full-fat, plus bran
Full-fat + 20g wheat bran (Italy) 25
Full-fat + 20g wheat bran (Italy) 28
mean of two studies 27±2 250 3
373 Milk, skim (Canada) 32±5 250 4
374 Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia) 61±6 50 17
375 Milk, low-fat, chocolate, with aspartame, Lite White™ (Dairy Farmers, Australia) 24±6 250 3
376 Milk, low-fat, chocolate, with sugar, Lite White™ (Dairy Farmers, Australia) 34±4 250 9
377 Mousse, reduced-fat, prepared from commerical mousse mix with water
Butterscotch, 1.9% fat (Nestlé, Australia) 36±4 50 4
Chocolate, 2% fat (Nestlé, Australia) 31±4 50 3
Hazelnut, 2.4% fat (Nestlé, Australia) 36±4 50 4
Mango, 1.8% fat (Nestlé, Australia) 33±5 50 4
Mixed berry, 2.2% fat (Nestlé, Australia) 36±5 50 4
Strawberry, 2.3% fat (Nestlé, Australia) 32±3 50 3
mean of six foods 34±1 50 4
378 Pudding
instant, chocolate, made from powder and whole milk (White Wings, Sydney, NSW, Australia) 47±4 100 7
instant, vanilla, made from powder and whole milk (White Wings, Australia) 40±4 100 6
mean of two foods 44±4 100 7
379 Yoghurt
Yoghurt, type NS8 (Canada) 36±4 200 3
380 Low-fat yoghurt
Low-fat, fruit, aspartame, Ski™ (Dairy Farmers, Australia) 14±4 200 2
Low-fat, fruit, sugar, Ski™ (Dairy Farmers, Australia) 33±7 200 10
Low-fat (0.9%), fruit, wild strawberry (Ski d'lite™, Dairy Farmers, Australia) 31±14 200 9
381 Non-fat yoghurt, sweetened with acesulfame K and Splenda
Diet Vaalia™, exotic fruits (Pauls Ltd., Australia)6 23±2 200 4
Diet Vaalia™, mango (Pauls Ltd., Australia)6 23±2 200 3
Diet Vaalia™, mixed berry (Pauls Ltd., Australia)6 25±3 200 3
Diet Vaalia™, strawberry (Pauls Ltd., Australia)6 23±2 200 3
Diet Vaalia™, vanilla (Pauls Ltd, Australia)6 23±2 200 3
mean of five foods 24±1 200 3
382 Reduced-fat yoghurt
Reduced-fat, Vaalia™, apricot & mango (Pauls Ltd., Australia)6 26±4 200 8
Reduced-fat, Vaalia™, french vanilla (Pauls Ltd., Australia)6 26±4 200 3
Reduced-fat, Extra-Lite™, strawberry (Pauls Ltd., Australia)6 28±4 200 9
mean of three foods 27±1 200 7
383 Yoghurt drink, reduced-fat, Vaalia™, tropical passionfruit (Pauls Ltd., Australia)6 38±4 200 11
Soy-based dairy product alternatives
384 Soy milks (containing maltodextrin)
Soy milk, full-fat (3%), 0 mg calcium, Original (So Natural Foods, Taren Point, NSW, Australia)6 44±5 250 8
Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)6 36±4 250 6
Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)6 44±3 250 8
385 Soy milk drinks
Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia)6 30±3 250 7
Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)6 34±3 250 8
mean of two drinks 32±2 250 7
Up & Go™, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 43±5 250 11
(Sanitarium, Berkeley Vale, NSW, Australia)
Up & Go™, original malt flavor (soy milk, rice cereal liquid breakfast)6 46±5 250 11
(Sanitarium, Australia)
mean of two drinks 45±2 250 11
Xpress™, chocolate (soy bean, cereal and legume extract drink with fructose)6 39±2 250 13
(So Natural Foods, Australia)
386 Soy yoghurt
Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)6 50±3 200 13
387 Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA) 115±14 50 10

FRUIT AND FRUIT PRODUCTS
388 Apples, raw
Apple, NS8 (Denmark) 28 120 4
Apple, Braeburn (New Zealand)6 32±4 120 4
Apple, NS8 (Canada) 34 120 5
Apple, Golden Delicious (Canada) 39±3 120 6
Apple, NS8 (USA) 40 120 6
Apple, NS8 (Italy) 44 120 6
mean of six studies 38±2 120 6
389 Apple juice
Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia) 39±5 250 10
Apple juice, unsweetened (USA) 40 250 12
Apple juice, unsweetened (Allens, Toronto, Canada) 41 250 12
mean of three studies 40±1 250 11
390 Apple, dried (Australia) 29±5 60 10
Apricots
391 Apricots, raw, NS8 (Italy) 57 120 5
392 Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada ) 64 120 12
393 Apricots, dried (Australia) 30±7 60 8
Apricots, dried (Wasco foods, Montreal, Canada) 32 60 10
mean of two studies 31±1 60 9
394 Apricot fruit bar, pureed dried apricot filling in wholemeal pastry 50±8 50 17
(Mother Earth, Auckland, New Zealand)
395 Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia) 55±7 30 7
396 Apricot Fruity Bitz™, vitamin and mineral enriched dried fruit snack 42±3 15 5
(Blackmores Ltd., Balgowlah, NSW, Australia)
397 Banana, raw
Banana (Canada) 46 120 12
Banana (Italy) 58 120 13
Banana (Canada) 58 120 15
Banana (Canada) 62±9 120 16
Banana (South Africa) 70±5 120 16
Banana, ripe (all yellow) (USA) 51 120 13
Banana, under-ripe (Denmark) 30 120 6
Banana, slightly under-ripe (yellow with green sections) (USA) 42 120 11
Banana, over-ripe (yellow flecked with brown) (USA) 48 120 12
Banana, over-ripe (Denmark) 52 120 11
mean of 10 studies 52±4 120 12
398 Banana, processed fruit fingers, Heinz Kidz™ (H J Heinz, Malvern, Vic, Australia) 61±11 30 12
399 Breadfruit (Artocarpus altilis), raw (Australia)6 68 120 18
400 Cherries, raw, NS8 (Canada) 22 120 3
401 Chico (Zapota zapotilla coville), raw (Philippines)6 40 120 12
402 Cranberry juice
Cranberry juice cocktail (Ocean Spray, Melbourne, Vic, Australia) 52±3 250 16
Cranberry juice cocktail (Ocean Spray Inc., Lakeville-Middleboro, MA, USA) 68±3 250 24
Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 250 16
403 Custard apple, raw, flesh only (Australia) 54±2 120 10
404 Dates, dried (Australia) 103±21 60 42
405 Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia) 61±6 60 16
406 Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada) 55 120 9
407 Grapefruit, raw (Canada) 25 120 3
408 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 250 9
409 Grapes, raw
Grapes, NS8(Canada) 43 120 7
Grapes, NS8 (Italy) 49 120 9
mean of two studies 46±3 120 8
Grapes, black, Waltham Cross (Australia) 59 120 11
410 Kiwi fruit, raw
Kiwi fruit, Hayward (New Zealand)6 47±4 120 5
Kiwi fruit (Australia)6 58±7 120 7
mean of two studies 53±6 120 6
411 Lychee, canned in syrup and drained, Narcissus brand (China) 79±8 120 16
412 Mango, raw
Mango (Mangifera indica) (Philippines)6 41 120 8
Mango (Mangifera indica) (Australia)6 51±3 120 8
Mango, ripe (Mangifera indica) (India)11 60±16 120 9
mean of three studies 51±5 120 8
413 Mango, low-fat frozen fruit dessert, Frutia™ (Weis Frozen Foods, Toowong, Qld, Australia) 42±3 100 10
414 Marmalade, orange (Australia) 48±9 30 9
415 Oranges, raw
Oranges, NS8 (Denmark) 31 120 3
Oranges, NS8 (South Africa) 33±6 120 3
Oranges, NS8 (Canada) 40±3 120 4
Oranges, NS8 (Italy) 48 120 5
Oranges (Sunkist, Van Nuys, CA, USA) 48 120 5
Oranges NS8 (Canada) 51 120 6
mean of six studies 42±3 120 5
416 Orange juice
Orange Juice (Canada) 46±6 250 12
Orange juice, unsweetened, reconstituted concentrate, Quelch brand (Berri Ltd., Australia) 53±6 250 9
Orange juice, reconstituted from frozen concentrate (USA) 57±6 250 15
mean of three studies 52±3 250 12
417 Paw paw/papaya, raw
Paw paw (Carica papaya) (Australia)6 56±6 120 5
Paw paw (papaya), ripe (India)11 60±16 120 17
Papaya (Carica papaya) (Philippines)6 60 120 9
mean of three studies 59±1 120 10
Peaches
418 Peach, raw (Canada) 28 120 4
Peach, raw (Italy) 56 120 5
mean of two studies 42±14 120 5
419 Peach, canned in natural juice (Goulburn Valley, Ardmona Foods, Mooroopna, Vic, Australia) 30±4 120 3
Peach, canned in natural juice (SPC Ltd., Shepparton, Vic, Australia) 45±6 120 5
mean of two studies 38±8 120 4
420 Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Vic, Australia) 58±11 120 9
421 Peach, canned in light syrup (Delmonte, Canadian Canners Ltd.) 52 120 9
422 Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) 62±9 120 11
Pears
423 Pear, raw, NS8 (Canada) 33 120 4
424 Pear, Winter Nellis, raw (New Zealand)6 34±4 120 4
425 Pear, Bartlett, raw (Canada) 41 120 3
426 Pear, raw, NS8 (Italy) 42 120 4
mean of four studies 38±2 120 4
427 Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) 25±6 120 4
428 Pear halves, canned in natural juice (SPC Ltd., Australia) 43±15 120 5
429 Pear, canned in pear juice, Bartlett (Delmonte, Canadian Canners Ltd.) 44 120 5
Pineapple
430 Pineapple, raw (Australia)6 66±7 120 6
Pineapple (Ananas comosus), raw (Philippines)6 51 120 8
mean of two studies 59±8 120 7
431 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 250 15
Plums
432 Plum, raw, NS8 (Canada) 24 120 3
Plum, raw, NS8 (Italy) 53 120 6
mean of two studies 39±15 120 5
433 Prunes, pitted (Sunsweet Growers Inc., Yuba City, CA, USA) 29±4 60 10
434 Raisins (Canada) 64±11 60 28
435 Rockmelon/Cantaloupe, raw (Australia)6 65±9 120 4
436 Strawberries, fresh, raw (Sydney, NSW, Australia)6 40±7 120 1
437 Strawberry jam 51±10 30 10
438 Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby's, Australia) 90±12 30 23
439 Sultanas 56±11 60 25
440 Tomato juice, no added sugar (Berri Ltd., Berri, SA, Australia)6 38±4 250 4
441 Tropical Fruity Bitz™, vitamin and mineral enriched dried fruit snack 41±3 15 5
(Blackmores Ltd., Australia)
442 Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia) 59±8 100 12
443 Watermelon, raw (Australia)6 72±13 120 4
444 Wild Berry Fruity Bitz™, vitamin and mineral enriched dried fruit snack 35±4 15 4
(Blackmores Ltd., Australia)

INFANT FORMULA AND WEANING FOODS
445 Formula
Infasoy™, soy-based, milk-free (Wyeth Nutritionals, Baulkham Hills, NSW, Australia)6 55±6 100 mL 4
Karicare™ gold starter formula with omega plsu LCP oils (Nutricia, Auckland, New Zealand)6 35±5 100 mL 2
Nan-1™ infant formula with iron (Nestlé, Sydney, NSW, Australia)6 30±6 100 mL 2
S-26™ infant formula (Wyeth Nutritionals, Australia)6 36±6 100 mL 3
Weaning Foods
446 Farex™ baby rice (Heinz Wattie's Ltd., Malvern, Vic, Australia)6 95±13 87 6
447 Robinsons First Tastes from 4 months (Nutricia, Wells, UK)
Apple, apricot and banana cereal6 56±8 75 7
Creamed porridge6 59±8 75 5
Rice pudding6 59±6 75 6
448 Heinz for Baby from 4 months (Heinz Wattie's Ltd., Australia)
Chicken and noodles with vegetables, strained6 67±11 120 5
Sweetcorn and rice6 65±13 120 10

LEGUMES AND NUTS
449 Baked Beans
Baked Beans, canned (Canada) 40±3
Baked Beans, canned haricot/navy beans in tomato sauce 56
(Libby, McNeill & Libby, Chatham, Canada)
mean of two studies 48±8 150 7
450 Beans, dried, boiled
Beans, dried, type NS8 (Italy) 36 150 11
Beans, dried, type NS8 (Italy) 20 150 6
mean of two studies 29±9 150 9
451 Blackeyed beans/peas (Cowpeas), boiled
Blackeyed beans (Canada) 50 150 15
Blackeyed beans (Canada) 33±4 150 10
mean of two studies 42±9 150 13
452 Butter Beans
Butter beans (South Africa) 28±7 150 5
Butter beans, dried, cooked 1.25 h (South Africa) 29±8 150 6

Butter beans (Canada) 36±4 150 7
mean of three studies 31±3 150 6
Butter beans, dried, boiled + 5g sucrose (South Africa) 30±2 150 6

Butter beans, dried, boiled + 10g sucrose (South Africa) 31±2 150 6

Butter beans, dried, boiled + 15g sucrose (South Africa) 54±4 150 11

453 Chickpeas (Garbanzo beans, Bengal gram), boiled
Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines) 10 150 3
Chickpeas, dried, boiled (Canada) 31 150 9
Chickpeas (Canada) 33 150 10
Chickpeas (Canada) 36±5 150 11
mean of four studies 28±6 150 8
454 Chickpeas, canned in brine (Lancia-Bravo Foods Ltd., Toronto, Canada) 42 150 9
455 Chickpeas, curry, canned (Canasia Foods Ltd., Scarborough, Canada) 41 150 7
456 Haricot/Navy beans
Haricot/Navy beans, pressure cooked at 15 psi for 25 min (King Grains, Toronto, Canada) 29 150 9
Haricot/Navy beans, dried, boiled (Canada) 30 150 9
Haricot/Navy beans, boiled (Canada) 31±6 150 9
Haricot/Navy beans (King Grains, Canada) 39 150 12
Haricot/Navy beans, pressure cooked at15 psi for 25 min (King Grains, Canada) 59 150 19
mean of five studies 38±6 150 12
457 Kidney Beans
Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines) 13 150 3
Kidney beans (Phaseolus vulgaris) (India) 19 150 5
Kidney beans (USA)5 23 150 6
Kidney beans, dried, boiled (France) 23±1 150 6
Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden) 25 150 6
Kidney beans (Canada) 29±8 150 7
Kidney beans, dried, boiled (Canada) 42 150 10
Kidney beans (Canada) 46 150 11
mean of eight studies 28±4 150 7
458 Kidney beans (Phaseolus vulgaris L.) - autoclaved 34 150 8
459 Kidney beans, canned (Lancia-Bravo Foods Ltd., Canada) 52 150 9
460 Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India)11 70±11 150 17
461 Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines) 20 150 5
462 Lentils, type NS8
Lentils, type NS (USA) 28
Lentils, type NS (Canada) 29±3
mean of two studies 29±1 150 5
463 Lentils, green
Lentils, green, dried, boiled (Canada) 22 150 4
Lentils, green, dried, boiled (France) 30±15 150 6
Lentils, green, dried, boiled (Australia) 37±3 150 5
mean of three studies 30±4 150 5
464 Lentils, green, canned in brine (Lancia-Bravo Foods Ltd., Canada) 52 150 9
465 Lentils, red
Lentils, red, dried, boiled (Canada) 18 150 3
Lentils, red, dried, boiled (Canada) 21 150 4
Lentils, red, dried, boiled (Canada) 31 150 6
Lentils, red, dried, boiled (Canada) 32 150 6
mean of four studies 26±4 150 5
466 Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada) 32 150 10
467 Marrowfat peas
Marrowfat peas, dried, boiled (USA) 31
Marrowfat peas, dried, boiled (Canada) 47±3
mean of two studies 39±8 150 7
468 Mung beans
Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines) 31 150 5
Mung bean, fried (Australia) 53±8
Mung bean, germinated (Australia) 25±4 150 4
Mung bean, pressure cooked (Australia) 42±5 150 7
469 Peas, dried, boiled (Australia) 22 150 2
470 Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines) 22 150 4
471 Pinto beans
Pinto beans, dried, boiled (Canada) 39 150 10
Pinto beans, canned in brine (Lancia-Bravo Foods Ltd., Canada) 45 150 10
472 Romano beans (Canada) 46 150 8
473 Soya beans
Soya beans, dried, boiled (Canada) 15±5 150 1
Soya beans, dried, boiled (Australia) 20±3 150 1
mean of two studies 18±3 150 1
Soya beans, canned (Canada) 14±2 150 1
474 Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada) 32 150 6

MEAL REPLACEMENT PRODUCTS
475 Hazelnut & Apricot bar (Dietworks, South Yarra, Vic, Australia) 42±7 50 9
476 L.E.A.N™ products (Usana Inc., Salt Lake City, UT, US)
L.E.A.N Fibergy™ bar, Harvest Oat 45±4 50 13
Nutrimeal™, drink powder, Dutch Chocolate 26±3 250 3
L.E.A.N (Life long) Nutribar™, Peanut Crunch 30±4 40 6
L.E.A.N (Life long) Nutribar™, Chocolate Crunch 32±4 40 6
mean of two Nutri bars 31±1 40 6
Worldwide Sport Nutrition reduced-carbohydrate products (2000 formulations)
(Worldwide Sport Nutritional Supplements Inc., Largo, FL, US)
477 Designer chocolate, sugar-free6 14±3 35 3
478 Burn-it™ bars
Chocolate deluxe6 29±3 50 2
Peanut butter6 23±3 50 1
479 Pure-protein™ bars
Chewy choc-chip6 30±4 80 4
Chocolate deluxe6 38±4 80 5
Peanut butter6 22±4 80 2
Strawberry shortcake6 43±4 80 6
White chocolate mousse6 40±4 80 6
480 Pure-protein™ cookies
Choc-chip cookie dough6 25±3 55 3
Coconut6 42±5 55 4
Peanut butter6 37±7 55 3
481 Ultra pure-protein™ shakes
Cappuccino 47±6 250 1
Frosty chocolate 37±6 250 1
Strawberry shortcake 42±4 250 1
Vanilla ice cream 32±5 250 1

MIXED MEALS AND CONVENIENCE FOODS
482 Chicken nuggets, frozen, reheated in microwave oven 5 min (Savings, Grocery Holdings, 46±4 100 7
Tooronga, Vic, Australia)
483 Fish Fingers (Canada) 38±6 100 7
484 Greek lentil stew with a bread roll, home made (Australia) 40±5 360 15
485 Kugel (Polish dish containing egg noodles, sugar, cheese and raisins) (Israel) 65±6 150 31
486 Lean Cuisine™, French style chicken with rice, reheated (Nestlé, Sydney, NSW, Australia)6 36±6 400 24
487 Pies, beef, party size (Farmland, Grocery Holdings, Australia) 45±6 100 12
488 Pizza
Pizza, cheese (Pillsbury Canada Ltd., Toronto, Canada) 60 100 16
Pizza, plain baked dough, served with parmesan cheese and tomato sauce (Italy) 80 100 22
Pizza, Super Supreme, pan (11.4% fat) (Pizza Hut, Sydney, NSW, Australia) 36±6 100 9
Pizza, Super Supreme, thin and crispy (13.2 % fat) (Pizza Hut, Australia) 30±4 100 7
Pizza, Vegetarian Supreme, thin and crispy (7.8 % fat) (Pizza Hut, Australia)6 49±6 100 12
489 Sausages, NS8 (Canada) 28±6 100 1
490 Sirloin chop with mixed vegetables and mashed potato, home made (Australia) 66±12 360 35
491 Spaghetti bolognaise, home made (Australia) 52±9 360 25
492 Stirfried vegetables with chicken and boiled white rice, home made (Australia) 73±17 360 55
493 Sushi
Sushi, salmon (from 'I Love Sushi' chain store, Sydney, NSW, Australia)6 48±8 100 17
Sushi, roasted sea algae, vinegar and rice (Japan) 55 100 20
Mean of two studies 52±4 100 19
494 White boiled rice, grilled beefburger, cheese, and butter (France) 27 440 14
White boiled rice, grilled beefburger, cheese and butter (France) 22 440 11
Mean in two groups of subjects 25±2 440 13
White bread with toppings
495 White wheat flour bread, butter, cheese, regular cow's milk and fresh cucumber (Sweden)6 55 200 38
496 White wheat flour bread, butter, yoghurt and pickled cucumber (Sweden)6 39 200 11
497 White bread with butter (Canada) 59 100 29
498 White bread with skim milk cheese (Canada) 55 100 26
499 White bread with butter and skim milk cheese (Canada) 62 100 23
500 White/wholemeal wheat bread with peanut butter (Canada) 51 100 23
White/wholemeal wheat bread with peanut butter (Canada) 67 100 30
mean of two studies 59±8 100 26

NUTRITIONAL SUPPORT PRODUCTS
501 Choicedm™, vanilla (Mead Johnson Nutritionals, Evansville, IN, US) 23±4 237mL 6
502 Enercal Plus™, made from powder (Wyeth-Ayerst International Inc., Madison, NJ, US) 61±13 237mL 24
503 Ensure™ (Abbott Australasia, Kurnell, NSW, Australia) 50±8 237mL 19
504 Ensure™, vanilla (Abbott Australasia) 48±3 250mL 16
505 Ensure™ bar, chocolate fudge brownie (Abbott Australasia) 43±3 38 8
506 Ensure Plus™, vanilla (Abbott Australasia) 40±4 237mL 19
507 Ensure Pudding™, old fashioned vanilla (Abbott Laboratories Inc., Ashland, OH, USA) 36±4 113 9
508 Glucerna™, vanilla (Abbott Laboratories Inc., USA)6 31±2 237mL 7
509 Jevity™ (Abbott Australasia) 48±3 237mL 17
510 Resource Diabetic™, French vanilla (Novartis Nutrition Corp., Young America, MN, USA)6 34±3 237mL 8
511 Resource Diabetic™, Swiss chocolate (Novartis, Auckland, New Zealand) 16±4 237mL 7
512 Resource™ thickened orange juice, honey consistency (Novartis, New Zealand) 47±9 237mL 18
513 Resource™ thickened orange juice, nectar consistency (Novartis, New Zealand) 54±7 237mL 19
514 Resource™ fruit beverage, peach flavour (Novartis, New Zealand) 40±8 237mL 16
515 Sustagen™, Dutch Chocolate (Mead Johnson, Bristol Myers Squibb, Rydalmere, NSW, Australia) 31±4 250mL 13
516 Sustagen™ Hospital with extra fiber, drink made from powdered mix (Mead Johnson, Australia) 33±4 250mL 15
517 Sustagen™ Instant Pudding, vanilla, made from powdered mix (Mead Johnson, Australia) 27±3 250 13
518 Ultracal™ with fiber (Mead Johnson, Evansville, IN, USA) 40 237 mL 12

PASTA and NOODLES
519 Capellini (Primo Foods Ltd., Toronto, Canada) 45 180 20
520 Corn pasta, gluten-free (Orgran Natural Foods, Carrum Downs, Vic, Australia) 78±10 180 32
521 Fettucine, egg
Fettucine, egg 32±4 180 15
Fettucine, egg (Mother Earth Fine Foods, Rowville, Vic, Australia) 47±6 180 22
mean of two studies 40±8 180 18
522 Gluten-free pasta, maize starch, boiled 8 min (UK) 54 180 22
523 Gnocchi, NS8 (Latina, Pillsbury Australia Ltd., Mt. Waverley, Vic, Australia) 68±9 180 33
524 Instant noodles
Instant 'two-minute' noodles, Maggi® (Nestlé, Sydney, NSW, Australia) 46±5
Instant 'two-minute' noodles, Maggi® (Nestlé, Auckland, New Zealand) 48±8
Instant noodles (Mr Noodle, Vancouver, Canada) 47
mean of three studies 47±1 180 19
525 Linguine
Thick, durum wheat, white, fresh (Sweden) 43 180 21
Thick, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 8 min (Sweden) 48 180 23
mean of two studies 46±3 180 22
Thin, durum wheat (Sweden) 49 180 23
Thin, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 3 min (Sweden) 61 180 29
Thin, fresh, durum wheat with 39% w/w egg, (Sweden) 45 180 18
Thin, fresh, with 0.6% w/w monoglycerides and 30% w/w egg, boiled 3 min (Sweden) 53 180 22
mean of four studies 52±3 180 23
526 Mung bean noodles
Lungkow beanthread noodles (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) 26 180 12
Mung bean noodles (Longkou beanthread), dried, boiled (Yantai cereals, China) 39±9 180 18
mean of two studies 33±7
527 Macaroni
Macaroni, plain, boiled 5 min (Lancia-Bravo Foods Ltd., Canada) 45 180 22
Macaroni, plain, boiled (Turkey) 48 180 23
mean of two studies 47±2 180 23
Macaroni and Cheese, boxed (Kraft General Foods Canada Inc., Don Mills, Ontario) 64 180 32
528 Ravioli, durum wheat flour, meat filled, boiled (Australia) 39±1 180 15
529 Rice noodles/pasta
Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) 61±6 180 23
Rice noodles, freshly made, boiled (Sydney, NSW, Australia) 40±4 180 15
Rice pasta, brown, boiled 16 min (Rice Grower's Co-op., Leeton, NSW, Australia) 92±8 180 35
Rice and maize pasta, gluten-free, Ris'O'Mais (Orgran Foods, Carrum Downs, Vic, Australia) 76±6 180 37
Rice vermicelli, Kongmoon (National Cereals, Oils & Foodstuffs, China) 58 180 22
Spaghetti
530 Spaghetti, gluten-free, rice and split pea, canned in tomato sauce (Orgran Foods, Australia) 68±9 220 19
531 Spaghetti, protein enriched, boiled 7 min (Catelli Plus, Catelli Ltd., Montreal, Canada) 27 180 14
532 Spaghetti, white, boiled 5 min
Boiled 5 min (Lancia-Bravo Foods Ltd., Canada) 32 180 15
Boiled 5 min (Canada) 34 180 16
Boiled 5 min (Canada) 40 180 19
Boiled 5 min (Middle East) 44 180 21
mean of four studies 38±3 180 18
533 Spaghetti, white or type NS, boiled 10-15 min
White, durum wheat, boiled 10 min in salty water (Barilla, Parma, Italy)12 58 180 28
White, durum wheat flour, boiled 12 min (Starhushålls, Kungsörnen AB, Järna, Sweden) 47 180 23
White, durum wheat flour, 0.6% w/w monoglycerides, boiled 12 min (Sweden) 53 180 25
Boiled 15 min (Lancia-Bravo Foods Ltd., Canada) 32 180 15
Boiled 15 min (Lancia-Bravo Foods Ltd., Canada) 36 180 17
Boiled 15 min (Canada) 41 180 20
White, boiled 15 min in salted water (Unico, Concord, Canada) 44±3 180 21
mean of seven studies 44±3 180 21
534 Spaghetti, white or type NS8, boiled 20 min
White, durum wheat, boiled 20 min (Australia) 58±7 180 26
Durum wheat, boiled 20 min (USA) 64±15 180 27
mean of two studies 61±3 180 27
535 Spaghetti, white, boiled
White (Denmark) 33 180 16
White, durum wheat (Catelli Ltd, Montreal, Canada) 34 180 16
White (Australia) 38 180 17
White (Canada) 42 180 20
White (Canada) 48 180 23
White (Vetta, Greens Foods, Glendenning, NSW, Australia) 49±7 180 22
White (Canada) 50±8 180 24
mean of seven studies 42±3 180 20
536 Spaghetti, white, durum wheat semolina (Panzani, Marseilles, France)
Boiled in 0.7% salted water for 11 min 59±15 180 28
Boiled in 0.7% salted water for 16.5 min 65±15 180 31
Boiled in 0.7% salted water for 22 min 46±10 180 22
mean of three cooking times 57±6 180 27
537 Spaghetti, wholemeal, boiled
Wholemeal (USA) 32 180 14
Wholemeal (Canada) 42±4 180 17
mean of two studies 37±5 180 16
538 Spirali, durum wheat, white, boiled to al denté texture (Vetta, Australia) 43±10 180 19
539 Split pea and soya pasta shells, gluten-free (Orgran Foods, Australia) 29±6 180 9
540 Star Pastina, white, boiled 5 minutes (Lancia-Bravo Foods Ltd., Canada) 38 180 18
541 Tortellini, cheese (Stouffer, Nestlé, Don Mills, Canada) 50 180 10
542 Udon noodles, plain, reheated 5 min (Fantastic, Windsor Gardens, SA, Australia)6 62±8 180 30
543 Vermicelli, white, boiled (Australia) 35±7 180 16

SNACK FOODS AND CONFECTIONERY
544 Burger Rings™, barbeque-flavored (Smith's Snack Food Co., Chatswood, NSW, Australia) 90±16 50 28
545 Chocolate, milk, plain
Chocolate, milk, plain with sucrose (Belgium)6 34±5 50 7
Chocolate, milk (Cadbury's Confectionery, Ringwood, Vic, Australia) 49±6 50 14
Chocolate, milk, Dove® (Mars Confectionery, Ballarat, Vic, Australia) 45±8 50 13
Chocolate, milk (Nestlé, Sydney, NSW, Australia) 42±8 50 13
mean of four studies 43±3 50 12
Chocolate, milk, plain, low-sugar with maltitol (Belgium)6 35±16 50 8
546 Chocolate, white, Milky Bar® (Nestlé, Australia) 44±6 50 13
547 Corn chips
Corn chips, plain, salted (Doritos™ original, Smith's Snack Food Co., Australia, 1998) 42±4 50 11
Corn chips, plain, salted (Doritos™ original, Smith's Snack Food Co., Australia, 1985) 72 50 18
Nachips™ (Old El Paso Foods Co., Canada) 74 50 21
mean of three studies 63±10 50 17
548 Fruit Bars
Apricot filled fruit bar (pureed dried apricot filling in wholemeal pastry) 50±8 50 17
(Mother Earth, Auckland, New Zealand)
Heinz Kidz™ Fruit Fingers, banana (HJ Heinz, Malvern, Vic, Australia) 61±11 30 12
Real Fruit Bars, strawberry (Uncle Toby's, Wahgunyah, Vic, Australia) 90±12 30 23
Roll-Ups®, processed fruit snack (Uncle Toby's, Australia) 99±12 30 24
549 Fruity Bitz™, vitamin and mineral enriched dried fruit snacks
Fruity Bitz™, apricot (Blackmores Ltd., Balgowlah, NSW, Australia) 42±3 15 5
Fruity Bitz™, berry (Blackmores Ltd., Australia) 35±4 15 4
Fruity Bitz™, tropical (Blackmores Ltd., Australia) 41±3 15 5
mean of three flavours 39±2 15 4
550 Jelly beans
Jelly beans, assorted colors (Allen's, Nestle, Sydney, NSW, Australia) 80±8
Jelly beans, assorted colors (Savings, Grocery Holdings, Tooronga, Vic, Australia) 76±6
mean of two studies 78±2 30 22
551 Kudos Whole Grain Bars, chocolate chip (M & M/Mars, Hackettstown, NJ, USA) 62±8 50 20
552 Life Savers®, peppermint candy (Nestlé, Australia) 70±6 30 21
553 M & M's®, peanut (Mars Confectionery, Australia) 33±3 30 6
554 Mars Bar®
Mars Bar® (Mars Confectionery, Australia) 62±8 60 25
Mars Bar® (M&M/Mars, USA) 68±12 60 27
mean of two studies 65±3 60 26
555 Muesli bar containing dried fruit (Uncle Toby's, Australia) 61±7 30 13
556 Nougat, Jijona (La Fama, Spain) 32 30 4
557 Nutella®, chocolate hazelnut spread (Ferrero Australia, Milson's Point, NSW, Australia) 33±4 20 4
Nuts
558 Cashew nuts, salted (Coles Supermarkets, Australia)6 22±5 50 3
559 Peanuts
Peanuts, crushed (South Africa)6 7±4 50 0
Peanuts (Canada)6 13±6 50 1
Peanuts (Mexico)6 23 50 2
mean of three studies 14±8 50 1
560 Popcorn
Popcorn, plain, cooked in microwave oven (Green's Foods, Glendenning, NSW, Australia) 55±7 20 6
Popcorn, plain, cooked in microwave oven (Uncle Toby's, Australia) 89 20 10
mean of two studies 72±17 20 8
561 Pop Tarts™, double choc (Kellogg's, Pagewood, NSW, Australia) 70±2 50 24
562 Potato crisps
Potato crisps, plain, salted (Arnott's, Homebush, NSW, Australia) 57 50 10
Potato crisps, plain, salted (Canada) 51±7 50 12
mean of two studies 54±3 50 11
563 Pretzels, oven-baked, traditional wheat flavour (Parker's, Smith's Snack Food Co., Australia) 83±9 30 16
564 Skittles® (Mars Confectionery, Australia) 70±5 50 32
565 Snack bars
Snack bar, Apple Cinnamon (Con Agra Inc., Omaha, NE, USA) 40±8 50 12
Snack bar, Peanut Butter & Choc-Chip (Con Agra Inc., USA) 37±6 50 10
566 Snickers Bar®
Snickers Bar® (Mars Confectionery, Australia) 41±5 60 15
Snickers Bar® (M&M/Mars, USA) 68 60 23
mean of two studies 55±14 60 19
567 Twisties™, cheese-flavoured, extruded snack, rice and corn (Smith's Snackfood Co., Australia) 74±5 50 22
568 Twix® Cookie Bar, caramel (M&M/Mars, USA) 44±6 60 17

SPORTS BARS
569 Power Bar®
Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA) 58±5
Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA) 53
mean of two studies 56±3 65 24
570 Ironman PR bar®, chocolate (PR Nutrition, San Diego, CA, USA) 39 65 10

SOUPS
571 Black Bean (Wil-Pack Foods, San Pedro, CA, USA) 64 250 17
572 Green Pea, canned (Campbell Soup Co Ltd., Toronto, Canada) 66 250 27
573 Lentil, canned (Unico, Concord, Canada) 44 250 9
574 Minestrone, Traditional, Country Ladle™ (Campbell's Soups, Homebush, NSW, Australia)6 39±3 250 7
575 Noodle soup (traditional Turkish soup with stock and noodles) 1 250 0
576 Split Pea (Wil-Pak Foods, USA) 60 250 16
577 Tarhana soup (traditional Turkish soup with wheat flour, yoghurt, tomato, peppers) 20
578 Tomato soup (Canada) 38±9 250 6

SUGARS AND SUGAR ALCOHOLS
579 Blue Agave cactus nectar, high-fructose
Organic Agave Cactus Nectar, light, 90% fructose (Western Commerce Corp., City of Industry, 11±1 10 1
CA, USA)6
Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA)6 10±1 10 1
580 Fructose
25g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada)6 11
50g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada) 12
50g portion 20±5
50g portion 21
50g portion (Sigma Chemical Company, St. Louis, MO, USA) 24
25g portion, fed with oats28 25
mean of six studies 19±2 10 2
581 Glucose
50 g portion (dextrose) 85
25g portion, fed with oats28 92
50 g portion 93
50 g portion (dextrose) 96
50 g portion 96
50 g portion (Bio-Health, Dawson Traders Ltd., Toronto, Canada) 96
50 g portion 100
50 g portion (Glucodin™ glucose tablets, Boots, North Ryde, NSW, Australia) 102±9
25 g portion (Bio-Health, Canada)6 103
50 g portion (dextrose) 111
100 g portion (Bio-Health, Canada)12 114
mean of 11 studies 99±3 10 10
Glucose consumed with American ginseng (Panax quinquefolius L.)
582 25 g glucose (Glucodex solution, Rougier Inc., Chambly, Quebec) with 3 g dried ginseng5 78 10 8
583 25 g glucose (Glucodex) 40 min after 3 g dried ginseng5 80
25 g glucose (Glucodex) 40 min before 3 g dried ginseng5 76
mean in two groups of subjects 78±2 10 8
584 Glucose consumed with gum/fiber
46 g Glucose + 15 g apple and orange fiber extract (FITA, Chatswood, NSW, Australia) 79±3 10 6
(total carbohydrate content of drink = 50 g)
50 g Glucose + 14.5 g guar gum 62 10 6
50 g Glucose + 14.5 g oat gum (78% oat ß-glucan) 57 10 6
100 g Glucose + 20 g acacia gum7 85 10 9
585 Glucose consumed with a mixed meal
30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter 55
(total meal contained 50 g carbohydrate) (France)
30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter 57
(total meal contained 50 g carbohydrate) (France)
mean in two groups of subjects 56±1 250 20
586 Honey
Locust honey (Romania)6 32 25 7
Yellow box (46% fructose) (Australia)6 35±4 25 6
Stringy Bark (52% fructose) (Australia)6 44±4 25 9
Red Gum (35% fructose) (Australia)6 46±3 25 8
Iron Bark (34% fructose) (Australia)6 48±3 25 7
Yapunya (42 % fructose) (Australia)6 52±5 25 9
Pure (Capilano Honey Ltd., Richlands, Qld, Australia) 58±6 25 12
Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia)6 62±3 25 11
Salvation Jane (32% fructose) (Australia)6 64±5 25 10
Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia)6 72±6 25 9
Honey, NS8 (Canada)6 87±8 25 18
mean of 11 types of honey 55±5 25 10
587 Lactose
50 g lactose (Sigma Chemical Company, USA) 43
25 g lactose (BDH, Poole, UK)6 48
25 g lactose28 48
mean of three studies 46±2 10 5
588 50 g maltose 105±12 10 11
589 Sucrose
50 g sucrose (Sigma Chemical Company, USA) 58
50 g sucrose (Redpath Sugars, Toronto, Canada) 58
50 g sucrose 59±10
50 g sucrose 60
25 g sucrose (Redpath Sugars, Canada)6 60
25 g sucrose28 64
50 g sucrose 65±9
100 g sucrose (Redpath Sugars, Canada)12 65
30 g sucrose29 82
25 g sucrose6 110±21
mean of 10 studies 68±5 10 7
Sugar alcohols and sugar-replacement compounds
590 Lactitol
25 g lactitol30 -1±7
25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK)30 3±1
mean of two studies 2±3 10 0
591 Litesse
25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30 7±2 10 1
25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30 4±2 10 0
592 Maltitol-based sweeteners or bulking agents
25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium)30 30±12 10 3
25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium)30 44±11 10 4
25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium)30 73±29 10 7
25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium)30 89±28 10 9
593 Xylitol
25 g xylitol30 7±7
25 g Xylitol C (Danisco Sweeteners, UK)30 8±2
mean of two studies 8±1 10 1

VEGETABLES
594 Broad beans (Canada)6 79±16 80 9
595 Green peas
Pea, frozen, boiled (Canada)6 39 80 3
Pea, frozen, boiled (Canada)6 51±6 80 4
Pea, green (Pisum Sativum) (India)11 54±14 80 4
mean of three studies 48±5 80 3
596 Pumpkin (South Africa) 75±9 80 3
597 Sweet corn
Sweet corn, 'Honey & Pearl' variety (New Zealand) 37±12 80 6
Sweet corn on the cob, boiled 20 min (Sydney, Australia) 48 80 8
Sweet corn (Canada) 59±11 80 11
Sweet corn, boiled (USA) 60 80 11
Sweet corn, boiled (USA) 60 80 11
Sweet corn (South Africa) 62±5 80 11
mean of six studies 54±4 80 9
Sweet corn, whole kernel, diet-pack, Featherweight, canned, drained, heated (USA) 46 80 7
Sweet corn, frozen, heated in microwave (Green Giant, Pillsbury Canada Ltd., Toronto, Canada) 47 80 7
Root vegetables
598 Beetroot (Canada)6 64±16 80 5
599 Carrots
Carrots, raw (Romania)5,6 16 80 1
Carrots, peeled, boiled (Sydney, NSW, Australia)6 32±5 80 1
Carrots, peeled, boiled (Sydney, NSW, Australia)6 49±2 80 2
Carrots, NS8 (Canada)6 92±20 80 5
mean of four studies 47±16 80 3
600 Cassava, boiled, with salt (Kenya, Africa) 46 100 12
601 Parsnips (Canada)6 97±19 80 12
Potato
602 Baked potato
Ontario, white, baked in skin (Canada) 60 150 18
603 Baked, Russet Burbank potatoes
Russet, baked without fat (Canada) 56
Russet, baked without fat, 45-60 min (USA) 78
Russet, baked without fat (USA) 94
Russet, baked without fat (USA) 111
mean of four studies 85±12 150 26
604 Boiled potato
Desiree, peeled, boiled 35 min (Australia) 101±15 150 17
Nardine (New Zealand) 70±17 150 18
Ontario, white, peeled, cut into cubes, boiled in salted water 15 min (Canada) 58 150 16
Pontiac, peeled, boiled whole for 30 min (Australia) 56 150 14
Pontiac, peeled, boiled 35 min (Australia) 88±9 150 16
Prince Edward Island, peeled, cubed, boiled in salted water 15 min (Canada) 63 150 11
Sebago, peeled, boiled 35 min (Australia) 87±7 150 14
605 Boiled/cooked, white/Type NS8
Type NS (Kenya, Africa) 24 150 7
White, cooked (Romania)5 41 150 12
White, boiled (Canada) 54 150 15
Type NS, boiled (Australia) 56 150 11
Type NS, boiled in salted water (India) 76 150 26
mean of five studies 50±9 150 14
Type NS, boiled in salted water, refrigerated, reheated (India) 23 150 8
606 Canned potatoes
Prince Edward Island, canned, microwave heated (Avon, Cobi Foods Inc., Port Williams, Canada) 61 150 11
New, canned, heated in microwave 3 min (Mint Tiny Taters, Edgell's, Cheltenham, Vic, Australia) B23 65±9 150 12
mean of two studies 63±2 150 11
607 French Fries
French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada) 75 150 22
608 Instant Mashed potato
Instant (France) 74±12
Instant (Canada) 80±13
Instant (Edgell's Potato Whip, Edgell's, Australia) 86
Instant (Carnation Foods Co. Ltd., Manitoba, Canada) 86
Instant (Canada) 88
Instant mashed potato (Idahoan Foods, Lewisville, ID, USA) 97±6
mean of six studies 85±3 150 17
609 Mashed potato
Type NS8 (Canada) 67
Type NS8 (South Africa) 71±10
Type NS8 (France) 83
mean of three studies 74±5 150 15
Prince Edward Island, peeled, cubed, boiled 15 min, mashed (Canada) 73 150 13
Pontiac, peeled, cubed, boiled 15 min, mashed (Australia) 91±9 150 18
610 Microwaved potato 150 12
Pontiac, peeled and microwave on high for 6-7.5 min (Australia) 79±9 150 14
Type NS8, microwaved (USA) 82 150 27
611 New Potato
New (Canada) 47
New (Canada) 54
New (Canada) 70±8
mean of three studies 57±7 150 12
New, unpeeled and boiled 20 min (Australia) 78±12 150 16
612 Steamed potato
Potato, peeled, steamed 1 h (Solanum Tuberosum) (India)11 65±11 150 18
Potato dumplings (white wheat flour, white potatoes, boiled in salted water (Italy)) 52 150 24
613 Sweet potato
Sweet potato, Ipomoea batatas (Australia) 44 150 11
Sweet potato, NS8 (Canada) 48±6 150 16
Sweet potato, peeled, cubed, boiled in salted water 15 min (Canada) 59 150 18
Sweet potato, kumara (New Zealand) 77±12 150 19
Sweet potato, kumara (New Zealand) 78±6 150 20
mean of five studies 61±7 150 17
614 Swede
Swede (rutabaga) (Canada)6 72±8 150 7
615 Tapioca
Tapioca boiled with milk (General Mills Canada Inc., Etobicoke, Canada) 81 250 14
Tapioca (Manihot Utilissima), steamed 1 h (India)11 70±10 250 12
616 Taro
Taro (Colocasia esculenta) peeled, boiled (Australia) 54
Taro, peeled, boiled (New Zealand) 56±12
mean of two studies 55±1 150 4
617 Yam
Yam, peeled, boiled (New Zealand) 25±4
Yam, peeled, boiled (New Zealand) 35±5
Yam (Canada) 51±12
mean of three studies 37±8 150 13

INDIGENOUS OR TRADITIONAL FOODS OF DIFFERENT ETHNIC GROUPS
AFRICAN
618 Brown beans (South Africa) 24±8 50 (dry) 6
622 Cassava, boiled, with salt (Kenya) 46 100 12
624 Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana)31 12±1 150 7
625 Gari, roasted cassava dough (Manihot utilissima) (Ghana)31 56±3 100 15
619 Gram dhal (chana dal; South Africa) 5±3 50 (dry) 1
620 Maize meal porridge, unrefined, maize-meal:water = 1:3 (South Africa) 71±6 50 (dry) 25
Maize meal porridge, refined, maize-meal:water = 1:3 (South Africa) 74±7 50 (dry) 30
Maize meal porridge/gruel (Kenya) 109 50 (dry) 41
621 M'fino/Morogo, wild greens (South Africa) 68±8 120 34
623 Millet flour porridge/gruel (Kenya) 107
626 Unripe plantain (Musa paradisiaca) (Ghana)31 40±4 120 (raw) 13
627 Yam (Dyscoria species) (Ghana)31 66 150 23
ARABIC AND TURKISH
628 Hoummous (chickpea salad dip) 6±4 30 0
629 Kibbeh saynieh (made with lamb and burghul) 61±16 120 9
630 Lebanese bread (white, unleaved), hoummous, falafel and tabbouleh 86±12 120 39
631 Majadra (Syrian, lentils and rice) 24±5 250 10
632 Moroccan Couscous (stew of semolina, chickpeas, vegetables) 58±9 250 17
633 Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce) 30±11 100 5
634 Tarhana soup (wheat flour, yoghurt, tomato, green pepper) 20
635 Turkish bread, white wheat flour 87 30 15
636 Turkish bread, whole wheat 49 30 8
637 Turkish noodle soup 1 250 0
ASIAN
638 Broken rice, white, cooked in rice cooker (Lion foods, Bangkok, Thailand) 86±10 150 37
639 Butter rice, warm white rice and butter (Japan) 79 150 40
640 Curry rice (Japan) 67 150 41
641 Curry rice with cheese (Japan) 55 150 27
642 Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co., Bangkok, Thailand) 98±7 150 31
Glutinous rice NS8 (Esubi Shokuhin, Japan) 86 150 55
Mean of two studies 92±6 150 44
643 Glutinous rice ball with cut glutinous cake (mochi) (Japan) 48 75 14
644 Glutinous rice cake with dried sea algae (Japan) 83 75 32
645 Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan) 65 100 27
646 Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109±10 150 46
647 Low-protein white rice with dried sea algae (Japan) 70 150 42
648 Lungkow beanthread (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) 26 180 12
649 Lychee, canned in syrup, drained (Narcissus brand, China) 79±8 120 16
650 Mung bean noodles, dried, boiled (China) 39±9 180 18
651 Non-glutaminous rice flour, served warm with drink (Yamato Nousan, Japan) 68 100 34
652 Rice cracker, plain (Sakada, Japan) 91 30 23
653 Rice gruel with dried algae (Satou Co Ltd., Japan) 81 250 15
654 Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) 61±6 180 23
655 Rice noodles, fresh, boiled (Sydney, NSW, Australia) 40±4 180 15
656 Rice vermicelli, Kongmoon (National Cereals, China) 58 180 22
657 Roasted rice ball (Satou Co Ltd., Japan) 77 75 21
658 Salted rice ball (Satou Co Ltd., Japan) 80 75 20
659 Soba noodles, instant, reheated in hot water, served with soup (Japan) 46 180 22
660 Stirfried vegetables, chicken and rice, home made (Australia) 73±17 360 55
661 Sushi, salmon ('I Love Sushi' chain store, Sydney, NSW, Australia)6 48±8 100 17
Sushi, roasted sea algae, vinegar and rice (Japan) 55 100 20
Mean of two studies 52±4 100 19
662 Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, SA, Australia)6 62±8 180 30
Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan) 48 180 23
Mean of two studies 55±7 180 26
663 White rice, dried sea algae and milk, eaten together (Japan) 57
White rice, dried sea algae and milk (milk eaten before rice) (Japan) 56
White rice, dried sea algae and milk (milk eaten after rice) (Japan) 55
Mean of three types 56±1 300 26
664 White rice with dried fish strip (okaka) (Japan) 79 150 40
665 White rice with fermented soybean (natto) (Japan) 56 150 24
666 White rice with instant miso soup (soybean paste soup) (Japan) 61 150 29
667 White rice with low-fat milk (Japan) 69 300 32
668 White rice and non-sugar yoghurt (yoghurt eaten before rice) (Japan) 59
White rice and non-sugar yoghurt eaten together (Japan) 58
Mean of two types 59±1 150 19
669 White rice with pickled vinegar and cucumber (pickled food eaten before rice) (Japan) 63
White rice with pickled vinegar and cucumber (pickled food eaten with rice) (Japan) 61
Mean of two types 62±1 150 27
670 White rice topped with raw egg and soy sauce (Japan) 72 150 26
671 White rice with roasted ground soybean (Japan) 56 150 29
672 White rice with salted dried plum (umeboshi) (Japan) 80 150 39
673 White rice with sea algae rolled in sheet of toasted sea algae (Japan) 77 150 39
ASIAN INDIAN
674 Amaranth, Amaranthus esculentum, popped, eaten with milk and 97±19 30 18
non-nutritive sweetener
675 Bajra (Penniseteum typhoideum),eaten as roasted bread made from bajra flour 55±13
Bajra (Penniseteum typhoideum) 49
Bajra (Penniseteum typhoideum) 67
Mean of three studies 57±5 75 (dry) 29
676 Banana, (Musa sapientum), Nendra variety, unripe, steamed 1 h 11 70±11 120 31
677 Barley (Hordeum vulgare) 48
Barley (Hordeum vulgare) 37
Mean in two groups of subjects 43±6 150 16
678 Bengal gram dhal, chickpea (chana dal) 11 150 4
679 Black gram, (Phaseolus mungo), soaked 12 h, stored moist 24 h, steamed 1 h 11 43±10 150 8
Chapatti
680 Chapatti, amaranth-wheat (25:75) composite flour, served with bottle gourd and tomato curry 66±10 60 20
681 Chapatti, amaranth-wheat (50:50) composite flour, served with bottle gourd and tomato curry 76±20 60 23
682 Chapatti, baisen 27
683 Chapatti, bajra 67
Chapatti, bajra 49
Mean in two groups of subjects 58±9
684 Chapatti, barley 37
Chapatti, barley 48
Mean in two groups of subjects 42±5
685 Chapatti, maize, (Zea mays) 64
Chapatti, maize, (Zea mays) 59
Mean in two groups of subjects 62±3
686 Chapatti, wheat, served with bottle gourd and tomato curry 66±9 60 21
687 Chapatti, flour from malted wheat, moth bean (Phaseolus aconitifolius) and 66±9 60 25
bengal gram (Cicer arietinum)
688 Chapatti, flour made from popped wheat, moth bean and bengal gram 40±8 60 14
689 Chapatti, flour from roller dried wheat, moth bean and bengal gram 60±9 60 23
690 Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal 81±4 200 41
Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal 44±3 200 22
Mean in two groups of subjects 63±19 200 32
Cheela (thin savoury pancake made from legume flour batter)
691 Cheela, bengal gram (Cicer arietinum) 42±1 150 12
Cheela, bengal gram (Cicer arietinum), fermented batter 36±1 150 10
692 Cheela, green gram (Phaseolus aureus) 45±1 150 12
Cheela, green gram (Phaseolus aureus), fermented batter 38±1 150 10
693 Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina 35±4
Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina 31±6
Mean in two groups of subjects 33±2 100 6
694 Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney 77±3 150 30
Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney 55±2 150 22
Mean in two groups of subjects 66±11 150 26
695 Green gram, (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h 11 38±14 150 6
696 Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked 57±6 80 (dry) 29
697 Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked 78±12 78 (dry) 39
698 Horse gram, (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h 11 51±11 150 15
699 Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney 77±2 250 40
Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney 60±2 250 31
Mean in two groups of subjects 69±9 250 36
700 Jowar, roasted bread made from Jowar flour (Sorghum vulgare) 77±8 70 (dry) 39
701 Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) 24±4
in hot sweet syrup
Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) 29±4
in hot sweet syrup
Mean in two groups of subjects 27±3 50 8
702 Lentil and cauliflower curry with rice (Australia) 60±10 360 31
703 Millet/Ragi, (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h 11 68±10 150 23
704 Millet/Ragi (Eleucine coracana)11 84 70 (dry) 42
Millet/Ragi (Eleucine coracana) flour eaten as roasted bread 104±13 70 (dry) 52
mean of two studies 94±10
705 Pongal (rice and roasted green gram dhal, pressure cooked) 90±3
Pongal (rice and roasted green gram dhal, pressure cooked) 45±2
Mean in two groups of subjects 68±23 250 35
706 Poori (deep-fried wheat flour dough) with potato palya (mashed potato) 82±2
Poori (deep-fried wheat flour dough) with potato palya (mashed potato) 57±1
Mean in two groups of subjects 70±13 150 28
707 Rajmah, Phaseolus vulgaris 19 150 6
708 Rice, (Oryza Sativa) boiled served with bottle gourd and tomato curry 69±15 150 26
709 Semolina
Semolina (Triticum aestivum), steamed 55±9 67 (dry) 28
Semolina (Triticum aestivum), pre-roasted 76±6 67 (dry) 38
Semolina (Triticum aestivum) with fermented black gram dhal (Phaseolus mungo) 46±12 71 (dry) 23
Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus) 62±20 71 (dry) 31
Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum) 54±7 71 (dry) 27
710 Tapioca (Manihot utilissima), steamed 1h11 70±10 250 12
711 Varagu (Paspalum scorbiculatum), pressure cooked 15lb 12-15 min 68±8 76 (dry) 34
712 Upittu (roasted semolina and onions, cooked in water) 67±3
Upittu (roasted semolina and onions, cooked in water) 69±4
Mean in two groups of subjects 68±1 150 28
713 Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) 18±3
Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) 19±3
Mean in two groups of subjects 18±1 150 6
AUSTRALIAN ABORIGINAL
714 Acacia aneura, mulga seed, roasted, wet ground to paste6 8 50 1
715 Acacia coriacea, desert oak,seed bread6 46 75 11
716 Araucaria bidwillii, bunya tree nut, baked 10 min6 47 50 7
717 Bush honey, sugar bag6 43 30 11
718 Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked6 8 50 1
719 Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min6 34 150 12
720 Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked6 40±2 50 10
PACIFIC ISLANDERS
721 Breadfruit (Artocarpus altilis) (Australia)6 68 120 18
722 Banana/plantain, green
Green banana, boiled (New Zealand) 38±10 120 8
723 Sweet Potato
Sweet potato, Ipomoea batatas (Australia) 44 150 11
Sweet potato, kumara (New Zealand) 77±12 150 19
Sweet potato, kumara (New Zealand) 78±6 150 20
mean of three studies 66±11 150 17
724 Taro
Taro (Colocasia esculenta) peeled, boiled (Australia) 54
Taro, peeled, boiled (New Zealand) 56±12
mean of two studies 55±1 150 4
725 Yam
Yam, peeled, boiled (New Zealand) 25±4
Yam, peeled, boiled (New Zealand) 35±5
mean of two groups of subjects 30±5 150 13
ISRAELI
726 Melawach (dough made from white wheat flour and butter, fried) 61±10
Melawach 71±7
mean of two studies 66±5 115 35
727 Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble) 31±6 130 16
728 Melawach + 15 g maize cob fiber (insoluble) 59±10 130 31
729 Melawach + 15 g lupin (Lupinus albus) fiber 72±10 130 38
PIMA INDIAN
730 Acorns, stewed with venison (Quercus emoryi)6 16±1 100 1
731 Cactus jam (Stenocereus thurberi) 91 30 18
732 Corn hominy (Zea mays)6 40±5 150 12
733 Fruit Leather (Stenocereus thurberi) 70 30 17
734 Lima beans broth (Phaseolus lunatus)6 36±3 250 12
735 Mesquite cakes (Prosopis velutina)6 25±3 60 1
736 Tortilla (Zea mays and Olneya tesota) 38 60 9
737 White teparies broth (Phaseolus acutifolius)6 31±3 250 10
738 Yellow teparies broth (Phaseolus acutifolius)6 29±3 250 8
SOUTH AMERICAN
739 Arepa, corn bread cake, made with corn flour (Mexico) 72 100 31
740 Arepa, made from ordinary dehulled dent corn flour (25% amylose) 9, 34 81 100 35
741 Arepa, made from dehulled high-amylose (70%) corn flour 9, 34 44 100 11
742 Black Beans 30 150 7
743 Brown Beans 38 150 9
744 Corn tortilla (Mexican) 52 50 12
745 Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican) 39 100 9
746 Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican) 78 100 11
747 Nopal (prickly pear cactus) 7 100 0
748 Pinto beans, boiled in salted water 14 150 4
749 Wheat tortilla (Mexican) 30 50 8
750 Wheat tortilla served with refried pinto beans and tomato sauce (Mexican) 28 100 5

Additional Foods:

Sports drinks and energy foods:
GatorLode (Orange) 100
Gatorade (Orange) 89
XLR8 (Orange) 68
Poweraid (Orange) 65
Cytomax (Orange) 62
Allsport (Orange) 53
Cliff bar (Cookies & Cream) 101
Power bar (Chocolate) 83
PR-bar (Cookies 'N Cream) 81
MET-Rx bar (Vanilla) 74
GatorPro (Chocolate) meal 89
Optifuel meal 78
Ensure (Vanilla) meal 75
Boost High Protein (Vanilla) meal 59
MET-Rx (Vanilla) meal 58
Boost (Vanilla) meal 53


Footnotes:
1NS, not specified; type 1 and type 2, subjects with type 1 and type 2 diabetes; AUC, area under the curve. Serving sizes
in grams unless specified otherwise.
2The published tables show GI values based on glucose=100 and on white bread=100.
3Estimated by multiplying the food’s listed GI value with glucose as the reference food by the listed g carbohydrate per
serving and dividing by 100.
4Human Nutrition Unit (Sydney University, Australia), unpublished observations, 1995–2002.
5The low GI may be explained by the inclusion of rolled oats in the recipe.
6Portions of the test food and the reference food contained 25 g carbohydrate.
7V Lang (Danone Vitapole Company, Le Plessis-Robinson, France), unpublished observations, 1996–2000.
8GI calculated from the AUC for glucose.
9GI calculated by using a mathematical formula based on results from an in vitro starch hydrolysis assay.
10Impaired glucose tolerance.
11Both the test food and the reference food contained 75 g carbohydrate.
12Both the test food and the reference food contained 100 g carbohydrate.
13Values based on 0.5 g carbohydrate/kg body wt.
14AUC measured over 3 h for only 5 time points (0, 30, 60, 120, and 180 min).
15GI corrected for added milk and adjusted to represent a 50-g carbohydrate portion size.
16Made from raw oats that were cooked for 20 min.
17Used as reference food and given a GI of 100. The GI of the test food was measured by expressing the glucose AUC
value for the test food as a percentage of the AUC value for wheat chapatti.
18GI calculated from AUC food/AUC glucose formula. The AUC value was calculated over 3 h for 5 time points only.
19J Dzieniszewski, J Ciok (National Food and Nutrition Institute, Poland), unpublished observations, 1996–2001.
20J Brand-Miller, S Holt (Sydney University, Australia), and V Lang (Danone Vitapole Company, Le Plessis-Robinson,
France), unpublished observations, 2000 and 2001.
21M Champ (INRA, France) and V Lang (Danone Vitapole Company, France), unpublished observations, 1998.
22AUC measured over 3 h for only 4 time points (0, 1, 2, and 3 h).
23AUC calculated as the area above fasting to 3 h only.
24AUC measured over 5 h, but blood samples taken at hourly intervals only.
25Potato used as reference food with a GI fixed at 80. The GI of the test food was calculated by expressing the test
food’s glucose AUC value as a percentage of the potato’s AUC value.
26White rice was used as the reference food, but glucose was also tested and had a GI of 122. The observed GI was
multiplied by 100 and then divided by 122 to convert it to a GI on the glucose scale (ie, glucose = reference food with a
GI of 100).
27Blood glucose measured at 30-min intervals.
28GI for sugars calculated from the glycemic response for a meal of sugar and rolled oats minus the glycemic response
for the oats alone.
29Both the test food and the reference food contained 30 g carbohydrate.
30Total weight of the test food was 25 g, whereas reference food contained 25 g available carbohydrate. The carbohydrate
content of the test food was assumed to be 100% available, which may be an overestimate.
31Eaten as part of a mixed meal with fish, tomato, and onion sauce.
32AUC measured over 2 h for 4 time points (0, 30, 60, and 120 min).
33AUC measured over 4 h for only 6 time points (0, 30, 60, 120, 180, and 240 min).
34Both the test food and the reference food contained 45 g carbohydrate.
35Reference food was an ordinary corn flour arepa.

 

[Bulk]

I've just finished reading and my beard is 10 inches long !
Thank you very much for the post !