Glycemic Index Food List Based on 50grams carbohydrate per serving |
| Food Type |
High GI |
Medium GI |
Low GI |
| Breads, Grains and Pasta |
- baguette-95
- rice pasta,brown-92
- instant rice-91
- bagel -72
- white bread -70
|
- whole meal bread -69
- rye flour bread 64
- macaroni cheese-64
- hamburger bun- 61
- pita bread-57
- white rice -56
- brown rice -55
|
- linguine-50
- multi grain bread- 48
- macaroni-45
- spaghetti, white -41
- ravioli, meat filled-39
- spaghetti, whole wheat- 37
- spaghetti, protein enrich-27
- barley -25
|
- Fruits
|
- dates,dried -103
- watermelon -72
|
- pineapple -66
- raisins -64
- apricots -57
- mangoes -56
- fruit cocktail -55
|
- banana -54
- kiwi fruit-53
- grapes -52
- orange -43
- peaches-42
- plums-39
- pear -36
- apple -36
- dried apricots- 30
- grapefruit-25
cherries-22
|
| Snacks |
- rice cakes -82
- pretzels - 81
- jelly beans -80
- waffles - 76
- doughnut - 76
dates -103
|
- Mars bars-68
- ryvita -67
- wheat crackers -67
- popcorn -55
- oatmeal cookies-55
wafer biscuits -65
|
- potato chips/crisps-54
- chocolate bar -49
- banana cake-47
- peanuts-14
M&M peanut -32
Snickers -40
Yogurt (low fat, sweetened) -14
Low-fat yogurt, artificially sweetened - 15
-
|
Cereals
-
|
- Rice Krispies -82
- Cornflakes -83
- Weetabix -77
- Puffed wheat -74
- Cheerios -74
|
- Shredded Wheat -69
- Oatmeal -61
- Mini Wheats(wholemeal) -56
- Museli -56
- Oat bran -55
|
- porridge, non instant -49
- All Bran -42
|
| Soups |
|
Black Bean Soup -64
Green Pea Soup - 66 |
Tomatoes Soup -38
Lentil Soup -44 |
|
Cakes/biscuits |
- Rice cakes -82
- Wafer biscuits -77
- Doughnut -76
- Waffles -76
|
- Ryvita -67
- Croissant -67
- Shortbread -64
- Muffin (unsweetened)-62
- Danish pastry -59
Pound Cake -54
|
|
| Vegetables |
- parsnips -97
- baked potatoes -83
- instant potatoes - 83
-
- mashed potatoes - 72
broad beans -79
|
- beetroot -64
- new potatoes -57
- boiled potatoes- 56
steamed potatoes -65
|
- sweet potatoes -54
- yam -51
-
- green peas -48
-
- baked Beans -48
chickpea,tinned -42
carrots,cooked- 39
-
- Haricot Beans -38
- chick peas -33
- Butter beans -31
- lentils -29
- Kidney Beans -52
baked beans -48
- soy beans -18
- green beans -15
- peppers -15
- spinach -15
- tomatoes - 15
- artichoke -15
eggplant -15
- asparagus -15
- broccoli -15
- cauliflower -15
- celery -15
- cucumber -15
- lettuce -15
zucchini -15
|
| Dairy |
Ice cream -61 |
|
- Ice cream (low fat) -50
- Milk, semi-skimmed -34
- Fruit yogurt, low fat -33
- Milk-Skim -32
- Milk -Fat-free -32
Soy Milk - 30
- Milk, full fat -27
- Yogurt-low fat -14
|
| Sugars |
- Maltose -105
- Glucose -100
- Honey -73
|
- Sucrose -65
- Table sugar -65
|
Lactose -46
Fructose -23 |
| Beverages
|
-
|
- Soft drinks,fanta -68
- Colas -65
- Orange juice -57
|
Grapefruit juice -48
Pineapple juice -46
Apple Juice,unsweet -41
Carrot juice -45
Grapefruit -48 |
| high Glycemic Index Food GI (more than 70)
Medium GI index between 55 and 70
- Low Glycemic Index Food (less than 55)
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