Glycemic Index Chart

Just what is the glycemic index of a food? It is a way to measure the speed with which glucose from a given carbohydrate food enters your blood stream. In other words, with a high glycemic index food such as potatoes, the food is quickly digested and absorbed into your blood stream causing a rapid increase in blood sugar. On the other hand, a very low glycemic index food such as chicken breast without the skin would cause a very small, sustained increase in blood sugar level. A food that is low on the glycemic index list moves into the blood stream in a much more gradual way which avoids unhealthy spikes in blood glucose levels. Thus, it is better to regularly eat low glycemic index food rather than high glycemic foods in terms of keeping your blood sugar level even. Often the lowest glycemic index foods also are high in nutrients and fiber. Most high protein meats, eggs and dairy products as well as fats and oils are near 0 on the glycemic index. Only processed animal products with carbohydrates added such as bacon and lunchmeats will measure on the glycemic list. Some very low glycemic foods contain excessive amounts of fat such as fatty beef, pork and lamb, some poultry such as duck and goose and dairy products such as cheese, butter, full fat yogurt, sour cream and full fat milk. It is best to choose low glycemic index foods that do not contain large amounts of saturated fat. That means you should choose poultry white meat rather than dark meat (also avoid the skin which is fatty), lean cuts of meat and low-fat/non-fat dairy products. Don’t forget fish, which can be very healthy. All fruits and vegetables are lower on the glycemic index list when they are raw. Cooking breaks down the cell walls and allows the food to be digested faster, raising the index level. The combination of high fat and high carbohydrate content in foods is a very unhealthy, craving inducing mixture. Be sure to avoid this combination found in foods such as ice cream, French fries, hamburgers (with bun), doughnuts, croissants and potato chips. All fats have an extremely low glycemic index but eating excess fat is not necessarily healthy. The best fats for regular consumption are olive oil and flaxseed oil. In particular, olive oil is not only good for salad dressings but also is good for cooking because it does not degrade at high heat. So in short, the easiest way to interpret the scale is when a number is lower than 55, then that food is considered low or complex, foods that fall between 55 and 70 are considered middle range and foods with a ranking of 70 or higher are considered high or simple sugars.

All Bran Fruit ‘n Oats (Kellogg's Australia)	39
All-Bran, average	40
All-Bran™ (Kellogg's, USA)	38
Apple & Cinnamon hot cereal™ (Con Agra, USA)	37
Apple (USA)	40
Apple juice	41
Apple juice, unsweetened (USA)	40
Apricots, canned light syrup (Riviera, Canada)	64
Apricots, dried (Wasco, Canada)	32
Apricots, fresh (Italy)	57
Artichokes	0
Avacado	0
Bagel, white, frozen (Canada)	72
Baked beans, canned	48
Banana, fruit fingers, Heinz Kidz™	62
Banana, over-ripe (USA)	48
Banana, ripe (USA)	51
Banana, slightly under-ripe (USA)	42
Barley flour- 100% - (Canada)	67
Barley kernel bread	39
Barley, cracked	50
Barley, pearled	25
Barley, rolled	65
Beans, dried, P. vulgaris	70
Beet (Canada)	64
Black bean (Wil-Pak, USA)	64
Black-eyed beans	41
Blue Agave, Organic Agave Cactus Nectar (90% fructose), Light	11
Blue Agave, Organic Agave Cactus Nectar (97% fructose), Light	10
Blueberry muffin	59
Bok Choy, raw	0
Bran Buds™ (Kellogg's, Canada)	58
Bran Chex™ (Nabisco, Canada)	58
Bran Flakes™ (Kellogg's, Australia)	74
Bran Muffins	60
Bread stuffing	74
Breton Wheat Crackers	67
Breton wheat crackers (Dare Foods, Canada)	67
Broad Beans (Canada)	79
Broad beans	79
Broccoli, raw	0
Brown rice, steamed (US)	50
Buckwheat	55
Bulger bread	53
Bulgur	48
Butter beans	31
Butter beans + 10 g sucrose	31
Butter beans + 5 g sucrose	30
Butter beans with 15 g. sucrose	54
Cabbage, raw	0
Cactus Jam	91
Cake, Chocolate made from Betty Crocker packet with frosting	38
Cake, Sponge Lemington's dipped in chocolate and coconut	87
Cake, angel food (Loblaw's, Canada)	67
Cake, banana made with sugar	47
Cake, banana made without sugar	55
Cake, flan	65
Cake, pound (Sara Lee)	54
Cake, sponge, plain	48
Cake, vanilla with vanilla frosting (Betty Crocker')	42
Carrots, peeled and cooked	49
Cassava, cooked with salt	46
Cauliflower	0
Cheerios™ (General Mills, Canada)	74
Cherries, fresh (Canada)	22
Chickpeas	33
Chickpeas, canned	42
Chickpeas, curry, canned	41
Coca Cola® (Australia)	53
Coca Cola® (USA)	53
Coco Pops™ (Kellogg's, Australia)	77
Corn Bran™ (Quaker Oats, Canada)	75
Corn Chex™ (Nabisco, Canada)	83
Corn Tortilla (Mexico)	52
Corn, average	54
Corn, sweet, cooked (USA)	60
Cornflakes™ (Kellogg's, Australia)	77
Cornflakes™ (Kellogg's, Canada)	83
Cornflakes™ (Kellogg's, New Zealand)	72
Cornflakes™ (Kellogg's, USA)	92
Cornmeal, boiled 2 minutes	68
Cornmeal, with margarine	69
Couscous, boiled 5 min	69
Cranberry juice cocktail, Ocean Spray® (Australia)	52
Cranberry juice cocktail, Ocean Spray® (USA)	68
Cream of Wheat™	66
Crispbread, rye, high fiber	65
Crispix™ (Kellogg's, Canada)	87
Croissant	67
Crumpet	69
Cupcake, strawberry-iced	73
Donut, cake	76
English Muffin™ (Natural Ovens, USA)	77
Ensure™	50
Ensure™, vanilla	48
Fanta, orange (Australia)	68
Fava beans	79
Figs, dried, tenderized (Dessert Maid, Australia)	61
French baguette	95
Froot Loops™ (Kellogg's, Australia)	69
Fructose	19
Fruit cocktail, canned (Del Monte, Canada)	55
Fruit loaf	47
Garbanzo beans	33
Garbanzo beans, canned	42
Garbanzo beans, curry, canned	41
GatorLode®, orange (USA)	100
GatorPro®, chocolate (USA)	89
Gatorade®, orange (USA)	89
Glucose	100
Glucose Tablets
Golden Grahams™ (General Mills, Canada)	71
Grapefruit cocktail	48
Grapefruit juice, unsweetened	48
Grapefruit, fresh (Canada)	25
Grapenuts™ (Kraft, USA)	67
Grapes (average)	46
Green pea, canned, (Campbell's Canada)	66
Guardian™ (Kellogg's, Australia)	37
Hamburger Bun	61
Happiness™ (cinnamon, raisin, pecan) (Natural Ovens, USA)	63
Haricot/Navy beans	38
Healthy Choice™ Hearty 100% Whole Grain (Con Agra, USA)	62
Healthy Choice™ Hearty 7 Grain Bread (Con Agra, USA)	55
High Fructose Corn Syrup	62
Honey (average)	58
Honey Smacks™ (Kellogg's, Australia)	71
Hot cereal, unflavored (Con Agra, USA)	25
Hunger Filler™, whole grain bread (Natural Ovens, USA)	59
Ice cream (average)	61
Ice cream, chocolate	68
Ice cream, low fat	50
Jatz	55
Jelly Beans, assorted Colors	80
Jelly Beans, assorted Colors	76
Just Right™ (Kellogg's, Australia)	80
Kaiser roll	73
Kidney beans	29
Kidney beans, autoclaved	34
Kidney beans, canned	52
Kiwifruit (average)	53
Kolirra Madjga, Kurdish pancake, made with walnut	66
Kudos Whole Grain Bars, chocolate chip	62
Kurdish pancake, Kolirra Madjga, made with walnut	66
Lactose	46
Lentil, canned (Unico, Canada)	44
Lentils, green	29
Lentils, green, canned	52
Lentils, red	25
Life Savers® peppermint	70
Life™ (Quaker Oats, Canada)	66
Lima beans, baby, frozen	32
Linseed rye bread (Rudolph's, Canada)	68
Lucozade®	95
Macaroni and Cheese, boxed	64
Maltodextrin	105
Maltose	105
Mango (average)	51
Mars Bars®	68
Melba Toast, Old London	70
Milk, chocolate plain	49
Milk, chocolate, sugar sweetened	34
Milk, skim (Canada)	32
Milk, whole (average)	27
Millet	71
Mini-Wheats (whole wheat) (Kellogg's, Australia)	58
Mini-Wheats™ (blackcurrant) (Kellogg's, Australia)	72
Mixed Grain Bread	48
Muesli Bread made from mix in bread oven (Con Agra, USA)	54
Muesli, Lite (Sanitarium, New Zealand)	54
Muesli, Natural (Sanitarium, Australia)	57
Muesli, Natural (Sanitarium, New Zealand)	57
Muesli, Swiss Formula (Uncle Toby's, Australia)	56
Muffin, Apple made with sugar	44
Muffin, Apple made without sugar	48
Muffin, Blueberry	59
Muffin, Bran	60
Nutrigrain™ (Kellogg's, Australia)	66
Oat Bran Bread	48
Oat Bran, raw	59
Oat Bran, raw (Quaker Oats, Canada)	50
Oat kernel bread	65
Oatmeal muffin from package	69
Oatmeal porridge (Canada)	49
Oatmeal, instant (USA)	75
One Minute Oats (Quaker Oats, USA)	66
Optifuel®	78
Orange (Average)	42
Orange (Sunkist, USA)	48
Orange juice	52
Orange juice, reconstituted (USA)	57
Pancake, Kurdish , made with walnut	66
Pancakes, prepared from shaker mix	67
Pawpaw	58
Peach, canned	47
Peach, fresh	42
Pear, canned	44
Pear, fresh	37
Peas, average, frozen (Canada)	48
Peas, green	48
Pineapple	66
Pineapple juice	46
Pinto beans	39
Pinto beans, canned	45
Pita bread, white	57
Pizza, Veggie Supreme, Pizza Hut, thin	49
Pizza, cheese	60
Plum	39
Pop Tarts™, double chocolate	70
Porridge made from raw oats (USA)	75
Post Flakes	80
Potato, Instant Mashed, average	92
Potato, canned, average	63
Potato, instant, average	85
Potato, russet, baked, no fat, average	85
Power Bar®, chocolate	53
Power Bar®, chocolate	83
Premium Soda Crackers	74
Pro Stars™ (General Mills, Canada)	71
Puffed Crispbread	81
Puffed Wheat (Quaker Oats, Australia)	80
Puffed Wheat (Quaker Oats, Canada)	67
Pumpernickel bread,	50
Pumpernickel bread, cocktail, sliced	62
Pure Capilano honey	58
Quick Oats (Quaker Oats, USA)	65
Quik™, chocolate drink powder in water (Nestles, Australia)	53
Raisins (Canada)	64
Red River Cereal (Maple Leaf Mills, Canada)	49
Rice Bran™ (Kellogg's USA)	19
Rice Bran™ (Rice Growers, Australia)	19
Rice Cakes	77
Rice Chex™ (Nabisco, Canada)	89
Rice Krispies™ (Kellogg's, Canada)	82
Rice, Calrose brown	87
Rice, Calrose white medium grain boiled	83
Rice, Jasmine. White long grain	109
Rice, Mahatma Premium	66
Rice, Pedle brown	76
Rice, Sunbrown Quick	80
Rice, arborio risotto, boiled	69
Rice, basmati, quick cooking	60
Rice, basmati, white, boiled	58
Rice, instant boiled 6 min.	90
Rice, one minute instant	46
Rice, parboiled	72
Rice, parboiled, high amylase	48
Rice, parboiled, low amylase Pedle	87
Rice, white	58
Rice, white, high amylase	58
Rice, white, low amylase	88
Rice, wild, Saskatchewan	57
Rockmelon (muskmelon, cantaloupe)	65
Roll-Ups®processed fruit strips	99
Romano beans	-
Rye	34
Rye Bread, light	68
Rye bread	64
Rye kernel bread	45
Sao plain crackers	70
Scalded spelt whole kernel (Slovenia)	67
Scones, plain from mix	92
Semolina bread	64
Shredded Wheat (Canada)	67
Shredded Wheat™ (Nabisco, Canada)	83
Skittles®	70
Snickers Bars®	68
Soy milk, reduced fat	44
Soya beans	18
Soya beans, canned	14
Spaghetti, white, durum wheat, boiled 20 m	64
Special K™ (Kellogg's, USA)	69
Split pea, (Wil-Pak, USA)	60
Split peas, yellow, boiled	32
Stoned Wheat Thins	67
Strawberry Jam	51
Sucrose	61
Sultana Bran™ (Kellogg's, Australia)	73
Sultanas	56
Sunflower and Barley Bread (Riga, Sydney, Australia)	57
Sustain™ (Kellogg's, Australia)	68
Taco shells	68
Tapioca, boiled with milk	81
Team™ (Nabisco, Canada)	82
Tomato soup (Canada)	38
Tortellini, cheese	50
Total™ (General Mills, Canada)	76
Traditional porridge oats	51
Uncle Ben’s® Cajun Style Rice	51
Uncle Ben’s® Express Rice	52
Uncle Ben’s® Garden Style Rice	55
Uncle Ben’s® Mexican Fast and Fancy Rice	58
Uncle Ben’s® White Long Grain Rice	56
Uncle Ben’s® converted rice	50
Uncle Ben’s®, Long Grain and Wild Rice	54
Vanilla Wafers	77
Waffles (Aunt Jemima)	76
walnut pancake, Kurdish	66
Water Crackers	71
Watermelon	72
Wheat kernels	41
Wheat, quick cooking	54
White bread with powdered dried seaweed	48
White bread with vinegar vinaigrette (Sweden)	45
White flour (Canada)	71
White flour (Canada)	69
White flour (South Africa)	71
White flour (USA)	70
White flour (average)	69
White rice, boiled, low-amylase (Turkey)	139
White, high-fiber (average)	68
Whole Grain™ bread - 100% (Natural Ovens, USA)	51
Whole Wheat Goldies™ (Kellogg's, Australia)	70
Whole wheat flour (Canada)	66
Whole wheat flour (Kenya)	87
Whole wheat flour (South Africa)	75
Whole wheat flour (Tip Top Bakeries, Australia)	78
Whole wheat flour (Turkish)	49
Whole wheat flour (USA)	73
Wonder™, enriched white flour (average)	73
XLR8	68
Yakulkt (fermented milk)	46
Yogurt (average)	27