Glycemic Index Lists
Food-based list:
BAKERY PRODUCTS
Cake, sponge 66
Cake, banana, made with sugar 67
Cake, pound 77
Cake, banana, made without sugar 79
Pastry 84
Pizza, cheese 86
Muffins 88
Cake, flan 93
Cake, angel food 95
Croissant 96
Crumpet 98
Donut 108
Waffles 109
BEVERAGES
Soy milk 43 [Pers. corres. w/Prof. Brand Miller]
Cordial, orange 94
Soft drink, Fanta 97
Lucozade 136
BREADS
Bürgen Soy Lin 27
Bürgen Oat Bran & Honey Loaf 43
Bürgen Mixed Grain 48
Barley kernel bread 55
Bürgen Fruit Loaf 62
Holsom's 64
Rye Kernel bread 66
Fruit loaf 67
Oat bran bread 68
Mixed grain bread 69
Pumpernickel 71
Bulger bread 75
Linseed rye bread 78
Pita bread, white 82
Hamburger bun 87
Rye flour bread 92
Semolina bread 92
Oat kernel bread 93
Barley flour bread 95
Wheat bread, high fiber 97
Wheat bread, wholemeal flour 99
Melba toast 100
Wheat bread, white 101
Bagel, white 103
Kaiser rolls 104
Whole-wheat snack bread 105
Bread stuffing 106
Wheat bread, Wonderwhite 112
Wheat bread, gluten free 129
French baguette 136
BREAKFAST CEREALS
Rice Bran 27
Kelloggs' All Bran Fruit 'n Oats 55
Kelloggs' Guardian 59
All-bran 60
Red River Cereal 70
Bran Buds 75
Special K 77
Oat Bran 78
Kelloggs' Honey Smacks 78
Muesli 80
Kelloggs' Mini-Wheats (whole wheat) 81
Bran Chex 83
Kelloggs' Just Right 84
Porridge (oatmeal) 87
Life 94
Nutri-grain 94
Grapenuts 96
Sustain 97
Shredded Wheat 99
Kelloggs' Mini-Wheats (blackcurrant) 99
Cream of Wheat 100
Wheat Biscuit 100
Golden Grahams 102
Pro Stars 102
Sultana Bran 102
Puffed Wheat 105
Cheerios 106
Corn Bran 107
Breakfast bar 109
Total 109
Cocopops 110
Post Flakes 114
Rice Krispies 117
Team 117
Corn Chex 118
Cornflakes 119
Crispix 124
Rice Chex 127
Rice Bubbles 128
CEREAL GRAINS
Barley, pearled 36
Rye 48
Wheat kernels 59
Rice, instant, boiled 1 min 65
Bulgur 68
Rice, parboiled 68
Rice, parboiled, high amylose 69
Barley, cracked 72
Wheat, quick cooking 77
Buckwheat 78
Sweet corn 78
Rice, specialty 78
Rice, brown 79
Rice, wild, Saskatchewan 81
Rice, white 83
Rice, white, high amylose 83
Couscous 93
Barley, rolled 94
Rice, Mahatma Premium 94
Taco shells 97
Cornmeal 98
Millet 101
Rice, Pedle 109
Rice, Sunbrown Quick 114
Tapioca, boiled with milk 115
Rice, Calrose 124
Rice, parboiled, low amylose Pelde 124
Rice, white, low amylose 126
Rice, instant, boiled 6 min 128
COOKIES
Oatmeal cookies 79
Rich Tea cookies 79
Digestives 84
Shredded Wheatmeal 89
Shortbread 91
Arrowroot 95
Graham Wafers 106
Vanilla Wafers 110
Morning Coffee cookies 113
CRACKERS
Jatz 79
High Fibre Rye Crispread 93
Breton Wheat Crackers 96
Stoned Wheat Thins 96
Sao 100
Water Crackers 102
Rice Cakes 110
Puffed Crispbread 116
DAIRY FOODS
Yogurt, low fat, artifically sweet 20
Milk, chocolate, artifically sweet 34
Milk + 30 g bran 38
Milk, full fat 39
Milk, skim 46
Yogurt, low fat, fruit sugar sweet 47
Milk, chocolate, sugar sweetened 49
Yogurt, unspecified 51
Milk + custard + starch + sugar 61
Yakult (fermented milk) 64
Ice cream, low fat 71
Ice cream 87
FRUIT AND FRUIT PRODUCTS
Cherries 32
Grapefruit 36
Apricots, dried 44
Pear, fresh 53
Apple 54
Plum 55
Apple juice 58
Peach, fresh 60
Orange 63
Pear, canned 63
Grapes 66
Pineapple juice 66
Peach, canned 67
Grapefruit juice 69
Orange juice 74
Kiwifruit 75
Banana 77
Fruit cocktail 79
Mango 80
Sultanas 80
Apricots, fresh 82
Pawpaw 83
Apricots, canned, syrup 91
Raisins 91
Rockmelon (muskmelon) 93 [usually called cantaloupe in the U.S.]
Pineapple 94
Watermelon 103
LEGUMES
Soya beans, canned 20
Soya beans 25
Lentils, red 36
Beans, dried, not specified 40
Lentils, not specified 41
Kidney beans 42
Lentils, green 42
Butter beans + 5 g. sucrose 43
Butter beans + 10 g. sucrose 44
Butter beans 44
Split peas, yellow, boiled 45
Lima beans, baby, frozen 46
Chick peas (garbanzo beans) 47
Kidney beans, autoclaved 49
Haricot/navy beans 54
Pinto beans 55
Chick peas, curry, canned 58
Black-eyed beans 59
Chick peas, canned 60
Pinto beans, canned 64
Romano beans 65
Baked beans, canned 69
Kidney beans, canned 74
Lentils, green, canned 74
Butter beans + 15 g. sucrose 77
Beans, dried, P. vulgaris 100
Broad beans (fava beans) 113
PASTA
Spaghetti, protein enriched 38
Fettuccine 46
Vermicelli 50
Spaghetti, wholemeal 53
Star pastina 54
Ravioli, durum, meat filled 56
Spaghetti, boiled 5 min 52
Spaghetti, white 59
Spirali, durum 61
Capellini 64
Macaroni 64
Linguine 65
Instant noodles 67
Tortellini, cheese 71
Spaghetti, durum 78
Macaroni and Cheese 92
Gnocchi 95
Rice pasta, brown 131
ROOT VEGETABLES
Yam 73
Sweet potato 77
Potato, white, not specified, boiled 80
Potato, new 81
Potato, white, Ontario 85
Potato, canned 87
Potato, Prince Edward Island, boiled 90
Beets 91
Potato, steamed 93
Potato mashed 100
Carrots 70
Swede (rutabaga) 103
Potato, boiled, mashed 104
French fries 107
Potato, microwaved 117
Potato, instant 118
Potato, baked 121
Parsnips 139
SNACK FOOD AND CONFECTIONARY
Peanuts 21
Mars M&Ms (peanut) 46
Mars Snickers Bar 57
Mars Twix Cookie Bars (caramel) 62
Mars Chocolate (Dove) 63 [Pers. corres. w/Prof. Brand Miller]
Jams and marmalades 70 [Pers. corres. w/Prof. Brand Miller]
Chocolate 70
Potato crisps 77
Popcorn 79
Muesli Bars 87
Mars Kudos Whole Grain Bars (choc chip) 87
Mars Bar 91
Mars Skittles 98
Life Savers 100
Corn chips 105
Jelly beans 114
Pretzels 116
Dates 141 [Pers. corres. w/Prof. Brand Miller]
SOUPS
Tomato Soup 54
Lentil soup, canned 63
Split pea soup 86
Black bean soup 92
Green pea soup, canned 94
SUGARS
Organic Agave Nectar 14
Fructose 32
Lactose 65
Honey 83
High fructose corn syrup 89 [Pers. corres. w/Prof. Brand Miller]
Sucrose 92
Glucose 137
Glucose tablets 146
Maltodextrin 150
Maltose 150
VEGETABLES
Peas, dried 32
Marrowfat, dried 56
Peas, green 68
Sweet corn 78
Pumpkin 107
INDIGENOUS FOODS
PIMA INDIAN:
Acorns stewed with venison 23
Mesquite cakes 36
Yellow teparies broth 41
White teparies broth 44
Lima beans broth 51
Corn tortilla w/desert ironwood 54
Corn hominy (not modern corn) 57
Fruit leather 100
Cactus jam 130
SOUTH AFRICAN:
Brown beans 34
M'fino wild greens 97
Maize meal porridge, unrefined 101
Maize meal porridge, refined 106
MEXICAN:
Nopal prickly pear cactus 10
Black beans 43
Brown beans 54
ASIAN INDIAN:
Bengal gram dal (chana dal) 12 (average of studies in India and South Africa)
Rajmah (red kidney beans) 27
Baisen (besan, chick pea flour) chapati 39
Green gram (mung beans) 54
Barley chapati 61
Black gram 61
Black gram dal with semolina 66
Horse gram 73
Bengal gram dal with semolina 77
Whole greengram 81
Bajra (millet) 82
Maize chapati 89
Green gram dal with semolina 89
Semolina 94
Varagu 97
Banana, unripe, steamed 1 hr. 100
Tapioca, steamed 1 hr. 100
Jowar 110
Green gram dal + paspalum scorbic. 111
Ragi (or Raggi) 123
AUSTRALIAN ABORIGINAL:
Mulga seed (Acacia aneura) 11
Blackbean seed 11
Cheeky yam 49
Macrozamia communis 57
Bush honey, sugar bag 61
Bread (Acacia coriacea) 66
Bunya nut pine 67
Castanospermum australe 106
PACIFIC ISLAND FOODS:
Sweet potato (Ipamoea batatas) 63
Taro 77
Breadfruit 97
CHINESE FOODS:
Lungkow bean thread 37
Rice vermicelli 83
MISCELLANEOUS
Sausages 40
Vitari 40
So Good (Sanitarium) 43
Nutella spread(Ferrero) 46
Fish fingers 54
Ultracal 55
Sustagen Hospital Formula 61
VO2 Max Energy Bar (chocolate; Mars) 69
Power Bar (Powerfoods) 81
Tofu frozen desert, non-dairy 164
GI-based list:
Nopal prickly pear cactus 10
Mulga seed (Acacia aneura) 11
Blackbean seed 11
Bengal gram dal (chana dal) 12 (average of studies in India and South Africa)
Organic Agave Nectar 14
Yogurt, low fat, artifically sweet 20
Soya beans, canned 20
Peanuts 21
Acorns stewed with venison 23
Soya beans 25
Rice Bran 27
Rajmah (red kidney beans) 27
Bürgen Soy Lin 27
Cherries 32
Fructose 32
Peas, dried 32
Milk, chocolate, artifically sweet 34
Brown beans (South African) 34
Barley, pearled 36
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 (besan, chick pea flour) 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
Soy milk 43 [Pers. corres. w/Prof. Brand Miller]
Butter beans + 5 g. sucrose 43
So Good (Sanitarium) 43
Bürgen Oat Bran & Honey Loaf 43
So Good (Sanitarium) 43
Butter beans + 10 g. sucrose 44
Apricots, dried 44
Butter beans 44
White teparies broth 44
Split peas, yellow, boiled 45
Milk, skim 46
Lima beans, baby, frozen 46
Fettuccine 46
Mars M&Ms (peanut) 46
Nutella spread(Ferrero) 46
Yogurt, low fat, fruit sugar sweet 47
Chick peas (garbanzo beans) 47
Rye 48
Bürgen Mixed Grain Bread 48
Milk, chocolate, sugar sweetened 49
Kidney beans, autoclaved 49
Cheeky yam 49
Vermicelli 50
Yogurt, unspecified 51
Lima beans broth 51
Spaghetti, boiled 5 min 52
Pear, fresh 53
Spaghetti, wholemeal 53
Apple 54
Haricot/navy beans 54
Star pastina 54
Tomato Soup 54
Corn tortilla w/desert ironwood 54
Brown beans (Mexican) 54
Green gram (mung beans) 54
Fish fingers 54
Barley kernel bread 55
Plum 55
Pinto beans 55
Ultracal 55
Kelloggs' All Bran Fruit 'n Oats 55
Ravioli, durum, meat filled 56
Marrowfat, dried 56
Corn hominy (not modern corn) 57
Macrozamia communis 57
Mars Snickers Bar 57
Apple juice 58
Chick peas, curry, canned 58
Wheat kernels 59
Black-eyed beans 59
Spaghetti, white 59
Kelloggs' Guardian 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
Bürgen Fruit Loaf Bread 62
Mars Twix Cookie Bars (caramel) 62
Orange 63
Pear, canned 63
Lentil soup, canned 63
Sweet potato (Ipamoea batatas) 63
Mars Chocolate (Dove) 63 [Pers. corres. w/Prof. Brand Miller]
Pinto beans, canned 64
Capellini 64
Macaroni 64
Holsom's 64
Yakult (fermented milk) 64
Romano beans 65
Linguine 65
Rice, instant, boiled 1 min 65
Lactose 65
Cake, sponge 66
Rye Kernel bread 66
Grapes 66
Pineapple juice 66
Black gram dal with semolina 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
VO2 Max Energy Bar (chocolate; Mars) 69
Carrots 70
Red River Cereal 70
Chocolate 70
Jams and marmalades 70 [Pers. corres. w/Prof. Brand Miller]
Pumpernickel 71
Ice cream, low fat 71
Tortellini, cheese 71
Barley, cracked 72
Yam 73
Horse gram 73
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 with semolina 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
Kelloggs' Honey Smacks 78
Cake, banana, made without sugar 79
Rice, brown 79
Oatmeal cookies 79
Rich Tea cookies 79
Jatz 79
Fruit cocktail 79
Popcorn 79
Muesli 80
Mango 80
Sultanas 80
Potato, white, not specified, boiled 80
Rice, wild, Saskatchewan 81
Potato, new 81
Whole greengram 81
Kelloggs' Mini-Wheats (whole wheat) 81
Power Bar (Powerfoods) 81
Pita bread, white 82
Apricots, fresh 82
Bajra (millet) 82
Honey 83
Bran Chex 83
Rice, white 83
Rice, white, high amylose 83
Pawpaw 83
Rice vermicelli 83
Pastry 84
Digestives 84
Kelloggs' Just Right 84
Potato, white, Ontario 85
Pizza, cheese 86
Split pea soup 86
Hamburger bun 87
Porridge (oatmeal) 87
Ice cream 87
Muesli Bars 87
Potato, canned 87
Mars Kudos Whole Grain Bars (choc chip) 87
Muffins 88
Shredded Wheatmeal 89
Maize chapati 89
Green gram dal with semolina 89
High fructose corn syrup 89 [Pers. corres. w/Prof. Brand Miller]
Potato, Prince Edward Island, boiled 90
Apricots, canned, syrup 91
Shortbread 91
Raisins 91
Beets 91
Mars Bar 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 (muskmelon) 93 [usually called cantaloupe in the U.S.]
Potato, steamed 93
Barley, rolled 94
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
M'fino wild greens 97
Varagu 97
Breadfruit 97
Wheat bread, high fiber 97
Crumpet 98
Cornmeal 98
Mars Skittles 98
Wheat bread, wholemeal flour 99
Shredded Wheat 99
Kelloggs' Mini-Wheats (blackcurrant) 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
Maize meal porridge, unrefined 101
Wheat bread, white 101
Golden Grahams 102
Pro Stars 102
Water Crackers 102
Sultana Bran 102
Bagel, white 103
Watermelon 103
Swede (rutabaga) 103
Kaiser rolls 104
Potato, boiled, mashed 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
Dates 141 [Pers. corres. w/Prof. Brand Miller]
Glucose tablets 146
Maltose 150
Maltodextrin 150
Tofu frozen desert, non-dairy 164
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