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What is Glycemic Index of Food?

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?

bulletLow GI means a smaller rise in blood sugar and can help control established diabetes
bulletLow GI diets can help people lose weight and lower blood lipids
bulletLow GI diets can improve the body's sensitivity to insulin
bulletHigh 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