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Glycemic Index Food List (GI)
What Exactly is the Glycemic Index? (GI)    
Food Rating Glycemic Index Number

Glycemic Index of Bread

    
Pumpernickel Low 41
English muffin, whole grain Low 45
Multi-grain Low 48
Rye bread Low 50
Whole grain Low 50
Wheat bread, stoneground Low 53
Pita bread, white Medium 57
Sourdough Medium 57
Hamburger bun Medium 61
Rye-flour bread Medium 64
Bran muffin Medium 65
Oat bread Medium 65
Whole wheat bread Medium 69
White bread High 71
Plain bagel, white High 72
White rolls High 73
Baguette High 95
What Exactly is the Glycemic Index?    

Glycemic Index of Cereals

   
All-Bran Low 42
Porridge, non instant Low 49
Oat Bran Medium 55
Muesli Medium 56
Mini Wheats Medium 57
Shredded Wheat Medium 69
Golden Grahams High 71
Puffed Wheat High 74
Weetabix High 77
Rice Krispies High 82
Cornflakes High 83
Cheerios High 83
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Glycemic Index of Rice, Wheat, Barley

    
Pearl barley Low 25
Rye Low 34
Wheat kernels Low 41
Rice, instant Low 46
Rice, parboiled Low 48
Barley, cracked Low 50
Rice, brown Medium 55
Rice, wild Medium 57
Rice, white Medium 58
Barley, flakes Medium 66
Taco Shell  Medium 68
Millet High 71
     

Glycemic Index of Dairy

   
Yogurt low-fat (sweetened) Low 14
Milk, chocolate Low 24
Milk, whole Low 27
Milk, Fat-free Low 32
Milk, skimmed Low 32
Milk, semi-skimmed Low 34
Custard Low 43
Ice cream (low-fat) Low 50
Ice cream Medium 61
What Exactly is the Glycemic Index?    

Glycemic Index of Fruits

    
Prunes Low 15
Cherries Low 22
Grapefruit Low 25
Apricots (dried) Low 31
Strawberries Low 32
Figs Low 35
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi fruit Low 53
Bananas Low 54
Fruit cocktail Medium 55
Mangoes Medium 56
Apricots Medium 57
Apricots (tinned in syrup) Medium 64
Raisins Medium 64
Pineapple Medium 66
Watermelon High 72
Dates (6) High 103
     

Glycemic Index of Pasta

    
Spaghetti, protein enriched Low 27
Fettuccine Low 32
Vermicelli Low 35
Spaghetti, whole wheat Low 37
Ravioli, meat filled Low 41
Spaghetti, white Low 41
Macaroni Low 45
Rice Noodles Low 53
Udon Noodles Medium 54
Spaghetti, durum wheat Medium 55
Couscous (1/3 cup) Medium 61
Macaroni cheese Medium 64
Rice pasta, brown High 92
What Exactly is the Glycemic Index?    

Glycemic Index of Vegetables and Beans

    
Artichoke Low 15
Asparagus Low 15
Broccoli Low 15
Cauliflower Low 15
Celery Low 15
Cucumber Low 15
Eggplant Low 15
Green beans Low 15
Lettuce, all varieties Low 15
Peppers, all varieties Low 15
Snow peas Low 15
Spinach Low  15
Young summer squash Low 15
Zucchini Low 15
Soya bean, boiled Low 16
Peas, dried Low 22
Kidney beans, boiled Low 29
Lentils green, boiled Low 29
Chickpeas Low  33
Haricot beans, boiled Low 38
Black-eyed beans Low 41
Chickpeas, canned Low 42
Baked beans, canned Low 48
Kidney beans, canned Low 52
Lentils green, canned Low 52
Broad beans High 79
Carrots, cooked Low 39
Yam Low 51
Sweet Potato Low 54
Potato, boiled Medium 56
Potato, canned Medium 61
Beet  Medium 64
Potato, steamed Medium 64
Potato, mashed Medium 70
Potato, microwaved High 82
Potato, instant High 83
Parsnips High 97
     

Glycemic Index of Snack Foods & Candy

    
Peanuts Low 10
Dark chocolate (70% cocoa) Low 22
Snickers Bar Low 40
Potato chips Low 51
Pound cake Low 54
Marmalade (1 tsp) Medium 48
Chocolate Bar Medium 49
Shortbread cookies (2) Medium 64
Tapioca High 70
Corn chips High 71
Saltines (3) High 74
Vanilla Wafters (6) High 77
Pretzels High 83
Tofu frozen dessert High 115
     

Glycemic Index of Sweeteners

    
Agave nectar (1 tbsp) Low 11
Fructose Low 20
Sucrose (table sugar) High 75
Honey High 90
Glucose High 100
     

Glycemic Index of Beverages

    
Soy milk Low 30
Tomato juice Low 38
Apple juice Low 41
Carrot juice Low 45
Pineapple juice Low 46
Grapefruit juice Low 48
Orange juice Low 52
Lemonade Medium 54
Fruit Punch Medium 67
Coca cola High 77
Gatorade High 78
What Exactly is the Glycemic Index?    

Glycemic Index of Soup

    
Tomato soup Low 38
Minestrone soup Low 39
Black Bean soup Medium 64
Pea soup Medium 66


Glycemic Index of Cakes and Pastries

    
Sponge cake Low 46
Pound cake Low 54
Blueberry muffin Low 59
Pastry pie crust Low 59
Bran muffin Medium 60
Carrot muffin Medium 62
Cake, tart Medium 65
Angel food cake Medium 67
Doughnut High 76
Scones High 92


Glycemic Index of Crackers

    
Stoned wheat thins Medium 67
Crispbread Medium 69
Melba toast High 70
Kavli crispbread High 71
Soda crackers High 74
Graham crackers High 74
Water crackers (5) High 78
Rice cakes High 82
Rice crackers High 91

 

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