G O O D
B A D

LOW Glycemic Index Foods: LESS Than 55

Artichoke	<15
Asparagus	<15
Broccoli	<15
Cauliflower	<15
Celery	<15
Cucumber	<15
Eggplant	<15
Green beans	<15
Lettuce, all varieties	<15
Low-fat yogurt, artificially sweetened	<15
Peanuts	<15
Peppers, all varieties	<15
Snow peas	<15
Spinach	<15
Young summer squash	<15
Zucchini	<15
Tomatoes	15
Cherries	22
Peas, dried	22
Plum	24
Grapefruit	25
Pearled barley	25
Peach	28
Canned peaches, natural juice	30
Dried apricots	31
Soy milk	30
Baby lima beans, frozen	32
Fat-free milk	32
Fettuccine	32
M&M's Chocolate Candies, Peanut	32
Low-fat yogurt, sugar sweetened	33
Apple	36
Pear	36
Whole wheat spaghetti	37
Tomato soup	38
Carrots, cooked	39
Mars Snickers Bar	40
Apple juice	41
Spaghetti	41
All-Bran	42
Canned chickpeas	42
Custard	43
Grapes	43
Orange	43
Canned lentil soup	44
Canned pinto beans	45
Macaroni	45
Pineapple juice	46
Banana bread	47
Long-grain rice	47
Parboiled rice	47
Bulgur	48
Canned baked beans	48
Grapefruit juice	48
Green peas	48
Oat bran bread	48
Chocolate bar, 1.5 oz	49
Old-fashioned oatmeal	49
Cheese tortellini	50
Low-fat ice cream	50
Canned kidney beans	52
Kiwifruit	52
Orange juice, not from concentrate	52
Banana	53
Potato chips	54
Pound cake	54
Special K	54
Sweet potato	55
Source: American Journal of Clinical Nutrition, 1995, vol 62: 871S

MEDIUM Glycemic Index Foods: 55 to 70
Brown Rice	55
Canned fruit cocktail	55
Linguine	55
Oatmeal cookies	55
Popcorn	55
Sweet corn	55
Muesli	56
White rice	56
Orange juice from frozen concentrate	57
Pita bread	57
Canned peaches, heavy syrup	58
Mini shredded wheats	58
Bran Chex	58
Blueberry muffin	59
Bran muffin	60
Cheese pizza	60
Hamburger bun	61
Ice cream	61
Kudos Whole Grain Bars (chocolate chip)	61
Beets	64
Canned apricots, light syrup	64
Canned black bean soup	64
Macaroni and cheese	64
Raisins	64
Couscous	65
Quick-cooking oatmeal	65
Rye crispbread	65
Table sugar (sucrose)	65
Canned green pea soup	66
Instant oatmeal	66
Pineapple	66
Angel food cake	67
Grape-Nuts	67
Stoned Wheat Thins	67
American rye bread	68
Taco shells	68
Whole wheat bread	69
Life Savers	70
Melba toast	70
White bread	70

HIGH Glycemic Index Foods:                       More Than 70
Golden Grahams	71
Bagel	72
Corn chips	72
Watermelon	72
Honey	73
Kaiser roll	73
Mashed potatoes	73
Bread stuffing mix	74
Cheerios	74
Cream of Wheat, instant	74
Graham crackers	74
Puffed wheat	74
Doughnuts	75
French fries	76
Frozen waffles	76
Total cereal	76
Vanilla wafers	77
Grape-Nuts Flakes	80
Jelly beans	80
Pretzels	81
Rice cakes	82
Rice Krispies	82
Corn Chex	83
Mashed potatoes, instant	83
Cornflakes	84
Baked potato	85
Rice Chex	89
Rice, instant	91
French bread	95
Parsnips	97

CARBOHYDRATES with high glycemic index		CARBOHYDRATES with low glycemic index
Food	GI	Food	GI
Maltose	100	Wholemeal bread or bread with bran	50
Glucose	100	Wholegrain rice	50
Baked potatoes	95	Peas	50
Very white bread	95	Wholegrain cereals without sugar	50
Mashed potatoes	90	Oat flakes	40
Honey	90	Fresh fruit juice (without sugar)	40
Cooked carrots	85	Wholemeal rye bread	40
Cornflakes, Popcorn	85	Wholewheat pasta	40
Sugar (sucrose)	75	Red kidney beans	40
White bread	70	Dried peas	35
Refined cereals with sugar	70	100% Stoneground wholemeal bread	35
Chocolate bars	70	Milk products	35
Boiled potatoes	70	Dried beans	30
Biscuits	70	Lentils	30
Corn (maize)	70	Chickpeas	30
White rice	70	100% Stoneground wholewheat pasta	30
Brown bread	65	Fresh fruit	30
Beetroot	65	Fruit preserve (without sugar)	25
Bananas	60	Dark chocolate (over 60% cocoa)	22
Jam	55	Fructose	20
Non-wholewheat pasta	55	Soya	15
		Green vegetables, tomatoes, lemon, mushrooms	<15

GLYCEMIC INDEX BY FOOD GROUPS

BEANS
baked	44
black beans, boiled	30
butter, boiled	33
cannellini beans	31
garbanzo, boiled	34
kidney, boiled	29
kidney, canned	52
lentils, green, brown	30
lima, boiled	32
navy beans	38
pinto, boiled	39
red lentils, boiled	27
soy, boiled	16

BREADS
bagel, plain	72
baguette	95
croissant	67
dark rye	76
hamburger bun	61
apple muffin	44
cinnamon muffin	44
blueberry muffin	59
oat & raisin muffin	54
pita	57
pizza, cheese	60
pumpernickel	49
sourdough	54
rye	64

CEREALS
All Bran	51
Bran Buds	45
Bran Flakes	74
Cheerios	74
Corn Chex	83
Cornflakes	83
Cream of Wheat	66
Frosted Flakes	55
Grapenuts	67
Life	66
muesli, natural	54
Nutri-grain	66
oatmeal	48
Puffed Wheat	67
Raisin Bran	73
Rice Chex	89
Shredded Wheat	67
Special K	54
Total	76

CEREAL GRAINS
barley	25
basmati white rice	58
bulgar	48
couscous	65
cornmeal	68
millet	71
CRACKERS
graham	74
rice cakes	80
rye	68
soda	72
Wheat Thins	67
pretzels	83
water crackers(5)	78
saltines (3)	74
corn chips	71
popcorn (2 cups)	55
potato chips	51
peanuts	10

DRINKS
apple juice	40
colas	65
grapefruit juice	48
orange juice	46
pineapple juice	46
gatorade (1 cup)	78
cranberry juice cocktail	52
tomato juice	37

FRUIT
apple	38
apricots	57
apricots dried	35
banana	56
cantalope	65
cherries	22
dates	103
figs, dried (3)	61
figs	35
grapefruit	25
grapes	46
kiwi	52
mango	55
orange	43
papaya	58
peach	42
pear	58
pineapple	66
plums	39
prunes	15
raisins	64
strawberries	32
watermelon	72

MILK PRODUCTS
chocolate milk	35
custard	43
ice cream, van	60
ice milk, van	50
skim milk	32
soy milk	31
tofu frozen dessert	115
whole milk	30
yoghurt, fruit	36
yoghurt, plain	14

PASTA
cheese tortellini	50
fettucini	32
linguini	50
macaroni	46
spagh, 5 min boiled	33
spagh, 15 min boiled	44
spagh, prot enrich	28
vermicelli	35

POTATOES
french fries / chips	75
potatoe new, boiled	59
potatoe red, baked	93
potatoe sweet	52
potatoe white, boiled	63
potatoe white, mash	70
yam	54
RICE
White rice	70
Wholegrain rice	50
Rice, instant	91

SNACKS
chocolate bar	49
corn chips	72
croissant	67
doughnut	76
graham crackers