THE GLYCEMIC INDEX  For Selected Foods
RAPID INDUCERS OF INSULIN:
Glycemic index greater than 100%
Glycemic index = 100%: White bread
Glycemic index between 70-99%
MODERATE INDUCERS OF INSULIN
Glycemic index between 40-69%
REDUCED INDUCERS OF INSULIN
Glycemic index between 10-39%

Food-based list:
BAKERY PRODUCTS
Cake, angel food........................95
Cake, banana, made with sugar...........67
Cake, banana, made without sugar........79
Cake, flan..............................93
Cake, pound.............................77
Cake, sponge............................66
Croissant...............................96
Crumpet.................................98
Donut...................................108
Muffins.................................88
Pastry..................................84
Pizza, cheese...........................86
Waffles.................................109
BEVERAGES
Cordial, orange.........................94
Lucozade................................136
Soft drink, Fanta.......................97
BREADS
Bagel, white............................103
Barley kernel bread.....................66
Barley flour bread......................95
Bread stuffing..........................106
Hamburger bun...........................87
Kaiser rolls............................104
Melba toast.............................100
Oat kernel bread........................93
Oat bran bread..........................68
Rye Kernel bread........................66
Pumpernickel............................71
Rye flour bread.........................92
Linseed rye bread.......................78
Wheat bread, white......................101
French baguette.........................136
Wheat bread, high fiber.................97
Wheat bread, Wonderwhite................112
Wheat bread, gluten free................129
Wheat bread, wholemeal flour............99
Whole-wheat snack bread.................105
Pita bread, white.......................82
Semolina bread..........................92
Bulger bread............................75
Mixed grain bread.......................69
Fruit loaf..............................67
BREAKFAST CEREALS
All-bran................................60
Bran Buds...............................75
Bran Chex...............................83
Breakfast bar...........................109
Cheerios................................106
Cocopops................................110
Corn Bran...............................107
Corn Chex...............................118
Cornflakes..............................119
Cream of Wheat..........................100
Crispix.................................124
Golden Grahams..........................102
Grapenuts...............................96
Post Flakes.............................114
Life....................................94
Muesli..................................80
Nutri-grain.............................94
Oat Bran................................78
Porridge................................87
Pro Stars...............................102
Puffed Wheat............................105
Red River Cereal........................70
Rice Bran...............................27
Rice Bubbles............................128
Rice Chex...............................127
Rice Krispies...........................117
Shredded Wheat..........................99
Special K...............................77
Sultana Bran............................74
Sustain.................................97
Team....................................117
Total...................................109
Wheat Biscuits..........................100
CEREAL GRAINS
Barley..................................49
Buckwheat...............................78
Bulgur..................................68
Couscous................................93
Maize...................................98
Sweet corn..............................78
Taco shells.............................97
Millet..................................101
Rice, white.............................83
Rice, white, low amylose................126
Rice, white, high amylose...............83
Rice, brown.............................79
Rice, Sunbrown Quick....................114
Rice, Mahatma Premium...................94
Rice, Pedle.............................109
Rice, Calrose...........................124
Rice, instant, boiled 6 min.............128
Rice, instant, boiled 1 min.............65
Rice, parboiled.........................68
Rice, parboiled, high amylose...........69
Rice, parboiled, low amylose Pelde......124
Rice, specialty.........................78
Rice, wild, Saskatchewan................81
Rye.....................................48
Tapioca, boiled with milk...............115
Wheat kernels...........................59
Wheat, quick cooking....................77
COOKIES
Digestives..............................84
Graham Wafers...........................106
Arrowroot...............................95
Morning Coffee cookies..................113
Oatmeal.................................79
Rich Tea cookies........................79
Shredded Wheatmeal......................89
Shortbread..............................91
Vanilla Wafers..........................110
CRACKERS
Breton Wheat Crackers...................96
Jatz....................................79
Puffed Crispbread.......................116
Rice Cakes..............................110
High Fibre Rye Crispread................93
Sao.....................................100
Stoned Wheat Thins......................96
Water Crackers..........................102
DAIRY FOODS
Ice cream...............................87
Ice cream, low fat......................71
Milk, full fat..........................39
Milk, skim..............................46
Milk, chocolate, sugar sweetened........49
Milk, chocolate, artifically sweet......34
Milk + 30 g bran........................38
Milk + custard + starch + sugar.........61
Yogurt, low fat, fruit sugar sweet......47
Yogurt, low fat, artifically sweet......20
Yogurt, unspecified.....................51
FRUIT AND FRUIT PRODUCTS
Apple...................................54
Apple juice.............................58
Apricots................................44
Banana..................................77
Cherries................................32
Fruit cocktail..........................79
Grapefruit..............................36
Grapefruit juice........................69
Grapes..................................66
Kiwifruit...............................75
Mango...................................80
Orange..................................63
Orange juice............................74
Pawpaw..................................83
Peach, fresh............................60
Peach, canned...........................67
Pear, fresh.............................53
Pear, canned............................63
Pineapple...............................94
Pineapple juice.........................66
Plum....................................55
Raisins.................................91
Rockmelon...............................93
Sultanas................................80
Watermelon..............................103
LEGUMES
Baked beans, canned.....................69
Beans, dried, not specified.............40
Beans, dried, P. vulgaris...............100
Black-eyed beans........................59
Broad beans (fava beans)................113
Butter beans............................44
Butter beans + 5 g. sucrose.............43
Butter beans + 10 g. sucrose............44
Butter beans + 15 g. sucrose............77
Chick peas (garbanzo beans).............47
Chick peas, canned......................60
Chick peas, curry, canned...............58
Haricot/navy beans......................54
Kidney beans............................42
Kidney beans, autoclaved................49
Kidney beans, canned....................74
Lentils, not specified..................41
Lentils, green..........................42
Lentils, green, canned..................74
Lentils, red............................36
Lima beans, baby, frozen................46
Pinto beans.............................55
Pinto beans, canned.....................64
Romano beans............................65
Soya beans..............................25
Soya beans, canned......................20
Split peas, yellow, boiled..............45
PASTA
Capellini...............................64
Fettuccine..............................46
Gnocchi.................................95
Instant noodles.........................67
Linguine................................65
Macaroni................................64
Macaroni and Cheese.....................92
Ravioli, durum, meat filled.............56
Spaghetti, protein enriched.............38
Spaghetti, white........................59
Spaghetti, boiled 5 min.................52
Spaghetti, durum........................78
Spaghetti, wholemeal....................53
Spirali, durum..........................61
Star pastina............................54
Tortellini, cheese......................71
Vermicelli..............................50
Rice pasta, brown.......................131
ROOT VEGETABLES
Beets...................................91
Carrots.................................101
Parsnips................................139
Potato, instant.........................118
Potato, baked...........................121
Potato, new.............................81
Potato, Pontiac, boiled.................80
Potato, Prince Edward Island............87
Potato, white, not specified............80
Potato mashed...........................100
Potato, steamed.........................93
Potato, microwaved......................117
Potato, white, Ontario..................85
French fries............................107
Sweet potato............................77
Swede (rutabaga)........................103
Yam.....................................73
SNACK FOOD AND CONFECTIONARY
Jelly beans.............................114
Life Savers.............................100
Chocolate...............................70
Mars Bar................................97
Muesli Bars.............................87
Popcorn.................................79
Corn chips..............................105
Potato crisps...........................77
Peanuts.................................21
Pretzels................................116
SOUPS
Black bean soup.........................92
Green pea soup, canned..................94
Lentil soup, canned.....................63
Split pea soup..........................86
Tomato Soup.............................54
SUGARS
Honey...................................104
Fructose................................32
Glucose.................................137
Glucose tablets.........................146
Maltose.................................150
Sucrose.................................92
Lactose.................................65
VEGETABLES
Peas, dried.............................32
Marrowfat, dried........................56
Peas, green.............................68
Pumpkin.................................107
Sweet corn..............................78
INDIGENOUS FOODS
PIMA INDIAN:
Acorns stewed with venison..............23
Cactus jam..............................130
Corn hominy.............................57
Fruit leather...........................100
Lima beans broth........................51
Mesquite cakes..........................36
Tortilla................................54
White teparies broth....................44
Yellow teparies broth...................41
SOUTH AFRICAN:
Brown beans.............................34
Gram dal (chana dal)....................7
Maize meal porridge, unrefined..........101
Maize meal porridge, refined............106
MÕfino wild greens......................97
MEXICAN:
Black beans.............................43
Brown beans.............................54
Nopal prickly pear cactus...............10
ASIAN INDIAN:
Baisen chapati..........................39
Bajra...................................82
Banana, unripe, steamed 1 hr............100
Barley chapati..........................61
Bengal gram dal (chana dal).............16
Black gram..............................61
Green gram..............................54
Horse gram..............................73
Jowar...................................110
Maize chapati...........................89
Ragi (or Raggi).........................123
Rajmah..................................27
Semolina................................94
Black gram dal w/triticum aestivum......66
Green gram dal w/triticum aestivum......89
Bengal gram dal w/triticum aestivum.....77
Tapioca, steamed 1 hr...................100
Varagu..................................97
Green gram dal + paspalum scorbic.......111
Whole greengram.........................81
AUSTRALIAN ABORIGINAL:
Mulga seed (Acacia aneura)..............11
Bread (Acacia coriacea).................66
Bunya nut pine..........................67
Bush honey, sugar bag...................61
Blackbean seed..........................11
Castanospermum australe.................106
Cheeky yam..............................49
Macrozamia communis.....................57
PACIFIC ISLAND FOODS:
Breadfruit..............................97
Taro....................................77
Sweet potato (Ipamoea batatas)..........63
CHINESE FOODS:
Rice vermicelli.........................83
Lungkow bean thread.....................37
MISCELLANEOUS
Fish fingers............................54
Sausages................................40
Ultracal................................55
Sustagen Hospital Formula...............61
Tofu frozen desert, non-dairy...........164
Vitari..................................40

GI-based list:
Gram dal (chana dal)....................7
Nopal prickly pear cactus...............10
Mulga seed (Acacia aneura)..............11
Blackbean seed..........................11
Bengal gram dal (chana dal).............16
Yogurt, low fat, artifically sweet......20
Soya beans, canned......................20
Peanuts.................................21
Acorns stewed with venison..............23
Soya beans..............................25
Rice Bran...............................27
Rajmah..................................27
Cherries................................32
Fructose................................32
Peas, dried.............................32
Milk, chocolate, artifically sweet......34
Brown beans.............................34
Grapefruit..............................36
Lentils, red............................36
Mesquite cakes..........................36
Lungkow bean thread.....................37
Spaghetti, protein enriched.............38
Milk + 30 g bran........................38
Milk, full fat..........................39
Baisen chapati..........................39
Beans, dried, not specified.............40
Sausages................................40
Vitari..................................40
Lentils, not specified..................41
Yellow teparies broth...................41
Kidney beans............................42
Lentils, green..........................42
Black beans.............................43
Butter beans + 5 g. sucrose.............43
Butter beans + 10 g. sucrose............44
Apricots................................44
Butter beans............................44
White teparies broth....................44
Split peas, yellow, boiled..............45
Milk, skim..............................46
Lima beans, baby, frozen................46
Fettuccine..............................46
Yogurt, low fat, fruit sugar sweet......47
Chick peas (garbanzo beans).............47
Rye.....................................48
Barley..................................49
Milk, chocolate, sugar sweetened........49
Kidney beans, autoclaved................49
Cheeky yam..............................49
Vermicelli..............................50
Yogurt, unspecified.....................51
Lima beans broth........................51
Pear, fresh.............................53
Spaghetti, wholemeal....................53
Apple...................................54
Haricot/navy beans......................54
Star pastina............................54
Tomato Soup.............................54
Tortilla................................54
Brown beans.............................54
Green gram..............................54
Fish fingers............................54
Plum....................................55
Pinto beans.............................55
Ultracal................................55
Ravioli, durum, meat filled.............56
Marrowfat, dried........................56
Spaghetti, boiled 5 min.................52
Corn hominy.............................57
Macrozamia communis.....................57
Apple juice.............................58
Chick peas, curry, canned...............58
Wheat kernels...........................59
Black-eyed beans........................59
Spaghetti, white........................59
All-bran................................60
Peach, fresh............................60
Chick peas, canned......................60
Milk + custard + starch + sugar.........61
Spirali, durum..........................61
Barley chapati..........................61
Black gram..............................61
Bush honey, sugar bag...................61
Sustagen Hospital Formula...............61
Orange..................................63
Pear, canned............................63
Lentil soup, canned.....................63
Sweet potato (Ipamoea batatas)..........63
Pinto beans, canned.....................64
Capellini...............................64
Macaroni................................64
Romano beans............................65
Linguine................................65
Rice, instant, boiled 1 min.............65
Lactose.................................65
Cake, sponge............................66
Barley kernel bread.....................66
Rye Kernel bread........................66
Grapes..................................66
Pineapple juice.........................66
Black gram dal w/triticum aestivum......66
Bread (Acacia coriacea).................66
Cake, banana, made with sugar...........67
Fruit loaf..............................67
Peach, canned...........................67
Instant noodles.........................67
Bunya nut pine..........................67
Oat bran bread..........................68
Bulgur..................................68
Rice, parboiled.........................68
Peas, green.............................68
Mixed grain bread.......................69
Rice, parboiled, high amylose...........69
Grapefruit juice........................69
Baked beans, canned.....................69
Red River Cereal........................70
Chocolate...............................70
Pumpernickel............................71
Ice cream, low fat......................71
Tortellini, cheese......................71
Yam.....................................73
Horse gram..............................73
Sultana Bran............................74
Orange juice............................74
Kidney beans, canned....................74
Lentils, green, canned..................74
Bulger bread............................75
Bran Buds...............................75
Kiwifruit...............................75
Cake, pound.............................77
Special K...............................77
Wheat, quick cooking....................77
Banana..................................77
Sweet potato............................77
Potato crisps...........................77
Bengal gram dal w/triticum aestivum.....77
Taro....................................77
Butter beans + 15 g. sucrose............77
Linseed rye bread.......................78
Oat Bran................................78
Buckwheat...............................78
Sweet corn..............................78
Rice, specialty.........................78
Spaghetti, durum........................78
Sweet corn..............................78
Cake, banana, made without sugar........79
Rice, brown.............................79
Oatmeal.................................79
Rich Tea cookies........................79
Jatz....................................79
Fruit cocktail..........................79
Popcorn.................................79
Muesli..................................80
Mango...................................80
Sultanas................................80
Potato, Pontiac, boiled.................80
Potato, white, not specified............80
Rice, wild, Saskatchewan................81
Potato, new.............................81
Whole greengram.........................81
Pita bread, white.......................82
Bajra...................................82
Bran Chex...............................83
Rice, white.............................83
Rice, white, high amylose...............83
Pawpaw..................................83
Rice vermicelli.........................83
Pastry..................................84
Digestives..............................84
Potato, white, Ontario..................85
Pizza, cheese...........................86
Split pea soup..........................86
Hamburger bun...........................87
Porridge................................87
Ice cream...............................87
Potato, Prince Edward Island............87
Muesli Bars.............................87
Muffins.................................88
Shredded Wheatmeal......................89
Maize chapati...........................89
Green gram dal w/triticum aestivum......89
Shortbread..............................91
Raisins.................................91
Beets...................................91
Rye flour bread.........................92
Semolina bread..........................92
Macaroni and Cheese.....................92
Black bean soup.........................92
Sucrose.................................92
Cake, flan..............................93
Oat kernel bread........................93
Couscous................................93
High Fibre Rye Crispread................93
Rockmelon...............................93
Potato, steamed.........................93
Cordial, orange.........................94
Life....................................94
Nutri-grain.............................94
Rice, Mahatma Premium...................94
Pineapple...............................94
Green pea soup, canned..................94
Semolina................................94
Cake, angel food........................95
Barley flour bread......................95
Arrowroot...............................95
Gnocchi.................................95
Croissant...............................96
Grapenuts...............................96
Breton Wheat Crackers...................96
Stoned Wheat Thins......................96
Soft drink, Fanta.......................97
Sustain.................................97
Taco shells.............................97
Mars Bar................................97
MÕfino wild greens......................97
Varagu..................................97
Breadfruit..............................97
Crumpet.................................98
Maize...................................98
Wheat bread, high fiber.................97
Wheat bread, wholemeal flour............99
Shredded Wheat..........................99
Melba toast.............................100
Cream of Wheat..........................100
Wheat Biscuits..........................100
Sao.....................................100
Beans, dried, P. vulgaris...............100
Potato mashed...........................100
Life Savers.............................100
Fruit leather...........................100
Banana, unripe, steamed 1 hr............100
Tapioca, steamed 1 hr...................100
Millet..................................101
Carrots.................................101
Maize meal porridge, unrefined..........101
Wheat bread, white......................101
Golden Grahams..........................102
Pro Stars...............................102
Water Crackers..........................102
Bagel, white............................103
Watermelon..............................103
Swede (rutabaga)........................103
Kaiser rolls............................104
Honey...................................104
Whole-wheat snack bread.................105
Puffed Wheat............................105
Corn chips..............................105
Bread stuffing..........................106
Cheerios................................106
Graham Wafers...........................106
Maize meal porridge, refined............106
Castanospermum australe.................106
Corn Bran...............................107
French fries............................107
Pumpkin.................................107
Donut...................................108
Waffles.................................109
Breakfast bar...........................109
Total...................................109
Rice, Pedle.............................109
Cocopops................................110
Vanilla Wafers..........................110
Rice Cakes..............................110
Jowar...................................110
Green gram dal + paspalum scorbic.......111
Wheat bread, Wonderwhite................112
Morning Coffee cookies..................113
Broad beans (fava beans)................113
Post Flakes.............................114
Rice, Sunbrown Quick....................114
Jelly beans.............................114
Tapioca, boiled with milk...............115
Puffed Crispbread.......................116
Pretzels................................116
Rice Krispies...........................117
Team....................................117
Potato, microwaved......................117
Corn Chex...............................118
Potato, instant.........................118
Cornflakes..............................119
Potato, baked...........................121
Ragi (or Raggi).........................123
Crispix.................................124
Rice, Calrose...........................124
Rice, parboiled, low amylose Pelde......124
Rice, white, low amylose................126
Rice Chex...............................127
Rice Bubbles............................128
Rice, instant, boiled 6 min.............128
Wheat bread, gluten free................129
Cactus jam..............................130
Rice pasta, brown.......................131
Lucozade................................136
French baguette.........................136
Glucose.................................137
Parsnips................................139
Glucose tablets.........................146
Maltose.................................150
Tofu frozen desert, non-dairy...........164

Based on Glucose=100
RATING . . . . . FOOD ITEM
110 . . . . . MALTOSE
100 . . . . . GLUCOSE
98 . . . . . . Potato, Russet, Baked
97 . . . . . . Parsnips
92 . . . . . . Carrots
87 . . . . . . Honey
80 . . . . . . Potato, Instant Mashed
80 . . . . . . Cornflakes
72 . . . . . . Whole Wheat Bread
72 . . . . . . White Rice
70 . . . . . . Potato, White
69 . . . . . . White Bread
68 . . . . . . Mars Bar
67 . . . . . . Shredded Wheat
66 . . . . . . Swiss Museli
66 . . . . . . Brown Rice
64 . . . . . . Raisins
64 . . . . . . Beets
62 . . . . . . Bananas
59 . . . . . . SUCROSE
59 . . . . . . Sweet Corn
59 . . . . . . Pastry
51 . . . . . . Bran
51 . . . . . . Green Peas
51 . . . . . . Potato Chips
51 . . . . . . Sweet Potato
50 . . . . . . White Spaghetti
49 . . . Oatmeal (not on previous list)
45 . . . . . . Grapes
42 . . . . . . Whole Grain Rye Bread
42 . . . . . . Whole Wheat Spaghetti
40 . . . . . . Orange
39 . . . . . . Apples
38 . . . . . . Tomatos
36 . . . . . . Ice Cream
36 . . . . . . Chick-Peas
36 . . . . . . Lima Beans
36 . . . . . . Yogurt
34 . . . . . . Milk, Whole
32 . . . . . . Milk, Skim
29 . . . . . . Kidney Beans
29 . . . . . . Lentils
34 . . . . . . Pears
28 . . . . . . Sausages
26 . . . . . . Peaches
26 . . . . . . Grapefruit
25 . . . . . . Plums
23 . . . . . . Cherries
20 . . . . . . FRUCTOSE
15 . . . . . . Soybeans
13 . . . . . . Peanuts