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The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

What is the significance of Glycemic Index?

• Low GI means a smaller rise in blood sugar and can help
  control established diabetes
• Low GI diets can help people lose weight and lower blood lipids
• Low GI diets can improve the body's sensitivity to insulin
• High GI foods can help re-fuel carbohydrate stores after exercise

Glycemic Index   Food-based list  BAKERY PRODUCTS BEVERAGES BREADS BREAKFAST CEREALS CEREAL GRAINS COOKIES CRACKERS FRUIT AND FRUIT PRODUCTS LEGUMES PASTA ROOT VEGETABLES SNACK FOOD AND CONFECTIONARY SOUPS SUGARS VEGETABLES INDIGENOUS FOODS ASIAN INDIAN AUSTRALIAN ABORIGINAL CHINESE FOODS MEXICAN PACIFIC ISLAND FOODS PIMA INDIAN SOUTH AFRICAN MISCELLANEOUS GI-based list   Food-based list: White Bread Glucose Based BAKERY PRODUCTS  [Back]     Cake, sponge 66 46 Cake, banana, made with sugar 67 47 Cake, pound 77 54 Cake, banana, made without sugar 79 55 Pastry 84 59 Pizza, cheese 86 60 Muffins 88 62 Cake, flan 93 65 Cake, angel food 95 67 Croissant 96 67 Crumpet 98 69 Donut 108 76 Waffles 109 76 BEVERAGES  [Back]       Soy milk 43 30 Cordial, orange 94 66 Soft drink, Fanta 97 68 Lucozade 136 95 BREADS  [Back]     Bürgen Soy Lin 27 19 Bürgen Oat Bran & Honey Loaf 43 30 Bürgen Mixed Grain 48 34 PerforMAX 54 38 Barley kernel bread 55 39 Bürgen Fruit Loaf 62 43 Holsom's 64 45 Rye Kernel bread 66 46 Fruit loaf 67 47 Ploughman's Loaf 67 47 Oat bran bread 68 48 Mixed grain bread 69 48 Pumpernickel 71 50 Bulger bread 75 53 Linseed rye bread 78 55 Pita bread, white 82 57 Hamburger bun 87 61 Rye flour bread 92 64 Semolina bread 92 64 Oat kernel bread 93 65 Barley flour bread 95 67 Wheat bread, high fiber 97 68 Wheat bread, wholemeal flour 99 69 Melba toast 100 70 Wheat bread, white 101 71 Bagel, white 103 72 Kaiser rolls 104 73 Whole-wheat snack bread 105 74 Bread stuffing 106 74 Wheat bread, Wonderwhite 112 78 Wheat bread, gluten free 129 90 French baguette 136 95 BREAKFAST CEREALS  [Back]     Rice Bran 27 19 Kelloggs' All Bran Fruit 'n Oats 55 39 Kelloggs' Guardian 59 41 All-bran 60 42 Porridge (oatmeal) 70 49 Red River Cereal 70 49 Bran Buds 75 53 Special K 77 54 Oat Bran 78 55 Kelloggs' Honey Smacks 78 55 Muesli 80 56 Kelloggs' Mini-Wheats (whole wheat) 81 57 Bran Chex 83 58 Kelloggs' Just Right 84 59 Life 94 66 Nutri-grain 94 66 Grapenuts 96 67 Sustain 97 68 Shredded Wheat 99 69 Kelloggs' Mini-Wheats (blackcurrant) 99 69 Cream of Wheat 100 70 Wheat Biscuit 100 70 Golden Grahams 102 71 Pro Stars 102 71 Sultana Bran 102 71 Puffed Wheat 105 74 Cheerios 106 74 Corn Bran 107 75 Breakfast bar 109 76 Total 109 76 Cocopops 110 77 Post Flakes 114 80 Rice Krispies 117 82 Team 117 82 Corn Chex 118 83 Cornflakes 119 83 Crispix 124 87 Rice Chex 127 89 Rice Bubbles 128 90 CEREAL GRAINS  [Back]     Barley, pearled 36 25 Rye 48 34 Wheat kernels 59 41 Rice, instant, boiled 1 min 65 46 Bulgur 68 48 Rice, parboiled 68 48 Rice, parboiled, high amylose 69 48 Barley, cracked 72 50 Wheat, quick cooking 77 54 Buckwheat 78 55 Sweet corn 78 55 Rice, specialty 78 55 Rice, brown 79 55 Rice, wild, Saskatchewan 81 57 Rice, white 83 58 Rice, white, high amylose 83 58 Couscous 93 65 Barley, rolled 94 66 Rice, Mahatma Premium 94 66 Taco shells 97 68 Cornmeal 98 69 Millet 101 71 Rice, Pedle 109 76 Rice, Sunbrown Quick 114 80 Tapioca, boiled with milk 115 81 Rice, Calrose 124 87 Rice, parboiled, low amylose Pelde 124 87 Rice, white, low amylose 126 88 Rice, instant, boiled 6 min 128 90 COOKIES  [Back]     Oatmeal cookies 79 55 Rich Tea cookies 79 55 Digestives 84 59 Shredded Wheatmeal 89 62 Shortbread 91 64 Arrowroot 95 67 Graham Wafers 106 74 Vanilla Wafers 110 77 Morning Coffee cookies 113 79 CRACKERS  [Back]     Jatz 79 55 High Fibre Rye Crispread 93 65 Breton Wheat Crackers 96 67 Stoned Wheat Thins 96 67 Sao 100 70 Water Crackers 102 71 Rice Cakes 110 77 Puffed Crispbread 116 81 DAIRY FOODS     Yogurt, low fat, artifically sweet 20 14 Milk, chocolate, artifically sweet 34 24 Milk + 30 g bran 38 27 Milk, full fat 39 27 Milk, skim 46 32 Yogurt, low fat, fruit sugar sweet 47 33 Milk, chocolate, sugar sweetened 49 34 Yogurt, unspecified 51 36 Milk + custard + starch + sugar 61 43 Yakult (fermented milk) 64 45 Ice cream, low fat 71 50 Ice cream 87 61 FRUIT AND FRUIT PRODUCTS  [Back]     Cherries 32 22 Grapefruit 36 25 Apricots, dried 44 31 Pear, fresh 53 37 Apple 54 38 Plum 55 39 Apple juice 58 41 Peach, fresh 60 42 Orange 63 44 Pear, canned 63 44 Grapes 66 46 Pineapple juice 66 46 Peach, canned 67 47 Grapefruit juice 69 48 Orange juice 74 52 Kiwifruit 75 53 Banana 77 54 Fruit cocktail 79 55 Mango 80 56 Sultanas 80 56 Apricots, fresh 82 57 Pawpaw 83 58 Apricots, canned, syrup 91 64 Raisins 91 64 Rockmelon (muskmelon, cantaloupe) 93 65 Pineapple 94 66 Watermelon 103 72 LEGUMES  [Back]     Soya beans, canned 20 14 Soya beans 25 18 Lentils, red 36 25 Beans, dried, not specified 40 28 Lentils, not specified 41 29 Kidney beans 42 29 Lentils, green 42 29 Butter beans + 5 g. sucrose 43 30 Butter beans + 10 g. sucrose 44 31 Butter beans 44 31 Split peas, yellow, boiled 45 32 Lima beans, baby, frozen 46 32 Chick peas (garbanzo beans) 47 33 Kidney beans, autoclaved 49 34 Haricot/navy beans 54 38 Pinto beans 55 39 Chick peas, curry, canned 58 41 Black-eyed beans 59 41 Chick peas, canned 60 42 Pinto beans, canned 64 45 Romano beans 65 46 Baked beans, canned 69 48 Kidney beans, canned 74 52 Lentils, green, canned 74 52 Butter beans + 15 g. sucrose 77 54 Beans, dried, P. vulgaris 100 70 Broad beans (fava beans, fool, foul) 113 79 PASTA  [Back]     Spaghetti, protein enriched 38 27 Fettuccine 46 32 Vermicelli 50 35 Spaghetti, wholemeal 53 37 Star pastina 54 38 Ravioli, durum, meat filled 56 39 Spaghetti, boiled 5 min 52 36 Spaghetti, white 59 41 Spirali, durum 61 43 Capellini 64 45 Macaroni 64 45 Linguine 65 46 Instant noodles 67 47 Tortellini, cheese 71 50 Spaghetti, durum 78 55 Macaroni and Cheese 92 64 Gnocchi 95 67 Rice pasta, brown 131 92 ROOT VEGETABLES  [Back]     Yam 73 51 Sweet potato 77 54 Potato, white, not specified, boiled 80 56 Potato, new 81 57 Potato, white, Ontario 85 60 Potato, canned 87 61 Potato, Prince Edward Island, boiled 90 63 Beets 91 64 Potato, steamed 93 65 Potato mashed 100 70 Carrots 70 49 Swede (rutabaga) 103 72 Potato, boiled, mashed 104 73 French fries 107 75 Potato, microwaved 117 82 Potato, instant 118 83 Potato, baked 121 85 Parsnips 139 97 SNACK FOOD AND CONFECTIONARY  [Back]     Peanuts 21 15 Mars M&Ms (peanut) 46 32 Mars Snickers Bar 57 40 Mars Twix Cookie Bars (caramel) 62 43 Mars Chocolate (Dove) 63 44 Jams and marmalades 70 49 Chocolate 70 49 Potato crisps 77 54 Popcorn 79 55 Muesli Bars 87 61 Mars Kudos Whole Grain Bars (choc chip) 87 61 Mars Bar 91 64 Mars Skittles 98 69 Life Savers 100 70 Corn chips 105 74 Jelly beans 114 80 Pretzels 116 81 Dates 146 103 SOUPS  [Back]     Tomato Soup 54 38 Lentil soup, canned 63 44 Split pea soup 86 60 Black bean soup 92 64 Green pea soup, canned 94 66 SUGARS  [Back]     Fructose 32 22 Lactose 65 46 Honey 83 58 High fructose corn syrup 89 62 Sucrose 92 64 Glucose 137 96 Glucose tablets 146 102 Maltodextrin 150 105 Maltose 150 105 VEGETABLES  [Back]     Peas, dried 32 22 Marrowfat, dried 56 39 Peas, green 68 48 Sweet corn 78 55 Pumpkin 107 75 INDIGENOUS FOODS  [Back]     PIMA INDIAN:  [Back]     Acorns stewed with venison 23 16 Mesquite cakes 36 25 Yellow teparies broth 41 29 White teparies broth 44 31 Lima beans broth 51 36 Corn tortilla w/desert ironwood 54 38 Corn hominy (not modern corn) 57 40 Fruit leather 100 70 Cactus jam 130 91 SOUTH AFRICAN:  [Back]     Brown beans 34 24 M'fino wild greens 97 68 Maize meal porridge, unrefined 101 71 Maize meal porridge, refined 106 74 MEXICAN:  [Back]     Nopal prickly pear cactus 10 7 Black beans 43 30 Brown beans 54 38 ASIAN INDIAN:  [Back]     Bengal gram dal (chana dal) 12 8 Rajmah (red kidney beans) 27 19 Baisen (besan, chick pea flour) chapati 39 27 Green gram (mung beans) 54 38 Barley chapati 61 43 Black gram 61 43 Black gram dal with semolina 66 46 Horse gram 73 51 Bengal gram dal with semolina 77 54 Whole greengram 81 57 Bajra (millet) 82 57 Maize chapati 89 62 Green gram dal with semolina 89 62 Semolina 94 66 Varagu 97 68 Banana, unripe, steamed 1 hr. 100 70 Tapioca, steamed 1 hr. 100 70 Jowar 110 77 Green gram dal + paspalum scorbic. 111 78 Ragi (or Raggi) 123 86 AUSTRALIAN ABORIGINAL:  [Back]     Mulga seed (Acacia aneura) 11 8 Blackbean seed 11 8 Cheeky yam 49 34 Macrozamia communis 57 40 Bush honey, sugar bag 61 43 Bread (Acacia coriacea) 66 46 Bunya nut pine 67 47 Castanospermum australe 106 74 PACIFIC ISLAND FOODS:  [Back]     Sweet potato (Ipamoea batatas) 63 44 Taro 77 54 Breadfruit 97 68 CHINESE FOODS:  [Back]     Lungkow bean thread 37 26 Rice vermicelli 83 58 MISCELLANEOUS  [Back]     Sausages 40 28 Vitari 40 28 So Good (Sanitarium) 43 30 Nutella spread(Ferrero) 46 32 Fish fingers 54 38 Ultracal 55 39 Sustagen Hospital Formula 61 43 VO2 Max Energy Bar (chocolate; Mars) 69 48 Power Bar (Powerfoods) 81 57 Tofu frozen dessert, non-dairy 164 115 GI-based list:  [Back] White Bread Glucose Based Nopal prickly pear cactus 10 7 Mulga seed (Acacia aneura) 11 8 Blackbean seed 11 8 Bengal gram dal (chana dal) 12 8 Yogurt, low fat, artifically sweet 20 14 Soya beans, canned 20 14 Peanuts 21 15 Acorns stewed with venison 23 16 Soya beans 25 18 Rice Bran 27 19 Rajmah (red kidney beans) 27 19 Bürgen Soy Lin 27 19 Cherries 32 22 Fructose 32 22 Peas, dried 32 22 Milk, chocolate, artifically sweet 34 24 Brown beans (South African) 34 24 Barley, pearled 36 25 Grapefruit 36 25 Lentils, red 36 25 Mesquite cakes 36 25 Lungkow bean thread 37 26 Spaghetti, protein enriched 38 27 Milk + 30 g bran 38 27 Milk, full fat 39 27 Baisen (besan, chick pea flour) chapati 39 27 Beans, dried, not specified 40 28 Sausages 40 28 Vitari 40 28 Lentils, not specified 41 29 Yellow teparies broth 41 29 Kidney beans 42 29 Lentils, green 42 29 Black beans 43 30 Soy milk 43 30 Butter beans + 5 g. sucrose 43 30 So Good (Sanitarium) 43 30 Bürgen Oat Bran & Honey Loaf 43 30 So Good (Sanitarium) 43 30 Butter beans + 10 g. sucrose 44 31 Apricots, dried 44 31 Butter beans 44 31 White teparies broth 44 31 Split peas, yellow, boiled 45 32 Milk, skim 46 32 Lima beans, baby, frozen 46 32 Fettuccine 46 32 Mars M&Ms (peanut) 46 32 Nutella spread(Ferrero) 46 32 Yogurt, low fat, fruit sugar sweet 47 33 Chick peas (garbanzo beans) 47 33 Rye 48 34 Bürgen Mixed Grain Bread 48 34 Milk, chocolate, sugar sweetened 49 34 Kidney beans, autoclaved 49 34 Cheeky yam 49 34 Vermicelli 50 35 Yogurt, unspecified 51 36 Lima beans broth 51 36 Spaghetti, boiled 5 min 52 36 Pear, fresh 53 37 Spaghetti, wholemeal 53 37 Apple 54 38 Haricot/navy beans 54 38 Star pastina 54 38 Tomato Soup 54 38 Corn tortilla w/desert ironwood 54 38 Brown beans (Mexican) 54 38 Green gram (mung beans) 54 38 Fish fingers 54 38 PerforMAX 54 38 Barley kernel bread 55 39 Plum 55 39 Pinto beans 55 39 Ultracal 55 39 Kelloggs' All Bran Fruit 'n Oats 55 39 Ravioli, durum, meat filled 56 39 Marrowfat, dried 56 39 Corn hominy (not modern corn) 57 40 Macrozamia communis 57 40 Mars Snickers Bar 57 40 Apple juice 58 41 Chick peas, curry, canned 58 41 Wheat kernels 59 41 Black-eyed beans 59 41 Spaghetti, white 59 41 Kelloggs' Guardian 59 41 All-bran 60 42 Peach, fresh 60 42 Chick peas, canned 60 42 Milk + custard + starch + sugar 61 43 Spirali, durum 61 43 Barley chapati 61 43 Black gram 61 43 Bush honey, sugar bag 61 43 Sustagen Hospital Formula 61 43 Bürgen Fruit Loaf Bread 62 43 Mars Twix Cookie Bars (caramel) 62 43 Orange 63 44 Pear, canned 63 44 Lentil soup, canned 63 44 Sweet potato (Ipamoea batatas) 63 44 Mars Chocolate (Dove) 63 44 Pinto beans, canned 64 45 Capellini 64 45 Macaroni 64 45 Holsom's 64 45 Yakult (fermented milk) 64 45 Romano beans 65 46 Linguine 65 46 Rice, instant, boiled 1 min 65 46 Lactose 65 46 Cake, sponge 66 46 Rye Kernel bread 66 46 Grapes 66 46 Pineapple juice 66 46 Black gram dal with semolina 66 46 Bread (Acacia coriacea) 66 46 Cake, banana, made with sugar 67 47 Fruit loaf (bread) 67 47 Ploughman's Loaf (bread) 67 47 Peach, canned 67 47 Instant noodles 67 47 Bunya nut pine 67 47 Oat bran bread 68 48 Bulgur 68 48 Rice, parboiled 68 48 Peas, green 68 48 Mixed grain bread 69 48 Rice, parboiled, high amylose 69 48 Grapefruit juice 69 48 Baked beans, canned 69 48 VO2 Max Energy Bar (chocolate; Mars) 69 48 Porridge (oatmeal) 70 49 Carrots 70 49 Red River Cereal 70 49 Chocolate 70 49 Jams and marmalades 70 49 Pumpernickel 71 50 Ice cream, low fat 71 50 Tortellini, cheese 71 50 Barley, cracked 72 50 Yam 73 51 Horse gram 73 51 Orange juice 74 52 Kidney beans, canned 74 52 Lentils, green, canned 74 52 Bulger bread 75 53 Bran Buds 75 53 Kiwifruit 75 53 Cake, pound 77 54 Special K 77 54 Wheat, quick cooking 77 54 Banana 77 54 Sweet potato 77 54 Potato crisps 77 54 Bengal gram dal with semolina 77 54 Taro 77 54 Butter beans + 15 g. sucrose 77 54 Linseed rye bread 78 55 Oat Bran 78 55 Buckwheat 78 55 Sweet corn 78 55 Rice, specialty 78 55 Spaghetti, durum 78 55 Kelloggs' Honey Smacks 78 55 Cake, banana, made without sugar 79 55 Rice, brown 79 55 Oatmeal cookies 79 55 Rich Tea cookies 79 55 Jatz 79 55 Fruit cocktail 79 55 Popcorn 79 55 Muesli 80 56 Mango 80 56 Sultanas 80 56 Potato, white, not specified, boiled 80 56 Rice, wild, Saskatchewan 81 57 Potato, new 81 57 Whole greengram 81 57 Kelloggs' Mini-Wheats (whole wheat) 81 57 Power Bar (Powerfoods) 81 57 Pita bread, white 82 57 Apricots, fresh 82 57 Bajra (millet) 82 57 Honey 83 58 Bran Chex 83 58 Rice, white 83 58 Rice, white, high amylose 83 58 Pawpaw 83 58 Rice vermicelli 83 58 Pastry 84 59 Digestives 84 59 Kelloggs' Just Right 84 59 Potato, white, Ontario 85 60 Pizza, cheese 86 60 Split pea soup 86 60 Hamburger bun 87 61 Ice cream 87 61 Muesli Bars 87 61 Potato, canned 87 61 Mars Kudos Whole Grain Bars (choc chip) 87 61 Muffins 88 62 Shredded Wheatmeal 89 62 Maize chapati 89 62 Green gram dal with semolina 89 62 High fructose corn syrup 89 62 Potato, Prince Edward Island, boiled 90 63 Apricots, canned, syrup 91 64 Shortbread 91 64 Raisins 91 64 Beets 91 64 Mars Bar 91 64 Rye flour bread 92 64 Semolina bread 92 64 Macaroni and Cheese 92 64 Black bean soup 92 64 Sucrose 92 64 Cake, flan 93 65 Oat kernel bread 93 65 Couscous 93 65 High Fibre Rye Crispread 93 65 Rockmelon (muskmelon, cantaloupe) 93 65 Potato, steamed 93 65 Barley, rolled 94 66 Cordial, orange 94 66 Life 94 66 Nutri-grain 94 66 Rice, Mahatma Premium 94 66 Pineapple 94 66 Green pea soup, canned 94 66 Semolina 94 66 Cake, angel food 95 67 Barley flour bread 95 67 Arrowroot 95 67 Gnocchi 95 67 Croissant 96 67 Grapenuts 96 67 Breton Wheat Crackers 96 67 Stoned Wheat Thins 96 67 Soft drink, Fanta 97 68 Sustain 97 68 Taco shells 97 68 M'fino wild greens 97 68 Varagu 97 68 Breadfruit 97 68 Wheat bread, high fiber 97 68 Crumpet 98 69 Cornmeal 98 69 Mars Skittles 98 69 Wheat bread, wholemeal flour 99 69 Shredded Wheat 99 69 Kelloggs' Mini-Wheats (blackcurrant) 99 69 Melba toast 100 70 Cream of Wheat 100 70 Wheat Biscuits 100 70 Sao 100 70 Beans, dried, P. vulgaris 100 70 Potato mashed 100 70 Life Savers 100 70 Fruit leather 100 70 Banana, unripe, steamed 1 hr. 100 70 Tapioca, steamed 1 hr. 100 70 Millet 101 71 Maize meal porridge, unrefined 101 71 Wheat bread, white 101 71 Golden Grahams 102 71 Pro Stars 102 71 Water Crackers 102 71 Sultana Bran 102 71 Bagel, white 103 72 Watermelon 103 72 Swede (rutabaga) 103 72 Kaiser rolls 104 73 Potato, boiled, mashed 104 73 Whole-wheat snack bread 105 74 Puffed Wheat 105 74 Corn chips 105 74 Bread stuffing 106 74 Cheerios 106 74 Graham Wafers 106 74 Maize meal porridge, refined 106 74 Castanospermum australe 106 74 Corn Bran 107 75 French fries 107 75 Pumpkin 107 75 Donut 108 76 Waffles 109 76 Breakfast bar 109 76 Total 109 76 Rice, Pedle 109 76 Cocopops 110 77 Vanilla Wafers 110 77 Rice Cakes 110 77 Jowar 110 77 Green gram dal + paspalum scorbic. 111 78 Wheat bread, Wonderwhite 112 78 Morning Coffee cookies 113 79 Broad beans (fava beans, fool, foul) 113 79 Post Flakes 114 80 Rice, Sunbrown Quick 114 80 Jelly beans 114 80 Tapioca, boiled with milk 115 81 Puffed Crispbread 116 81 Pretzels 116 81 Rice Krispies 117 82 Team 117 82 Potato, microwaved 117 82 Corn Chex 118 83 Potato, instant 118 83 Cornflakes 119 83 Potato, baked 121 85 Ragi (or Raggi) 123 86 Crispix 124 87 Rice, Calrose 124 87 Rice, parboiled, low amylose Pelde 124 87 Rice, white, low amylose 126 88 Rice Chex 127 89 Rice Bubbles 128 90 Rice, instant, boiled 6 min 128 90 Wheat bread, gluten free 129 90 Cactus jam 130 91 Rice pasta, brown 131 92 Lucozade 136 95 French baguette 136 95 Glucose 137 96 Parsnips 139 97 Glucose tablets 146 102 Dates 146 103 Maltose 150 105 Maltodextrin 150 105 Tofu frozen dessert, non-dairy 164 115

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