Wally Mayo - facilitator FIT4
Methodology
The Glycemic Index (G.I.) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar -- the higher the number, the greater the blood sugar response. So a low G.I. food will cause a small rise, while a high G.I. food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below.
There are two listings of the Glycemic Index here. The first is based on food categories subdivided into specific foods. The second list is ordered by the GI. This makes it easy to locate high or low GI foods.
Except as noted, each of the G.I. values shown below are based on the some 80 studies in the professional literature referenced in The G.I. Factor, which I discuss further in two other pages at this Web site, The Glycemic Index and The G.I. Factor.
For each of the listings thanks to Gary Cristofoli, I am now able to show the glycemic index for each food based on white bread = 100 or glucose = 100. But the fact that there two glycemic indexes is confusing.
What is an index? Well, in the sense that I'm using it here I mean this definition from the Encarta dictionary:
"Number expressing relationship: a scale, or a number on a scale, that expresses the price, value, or level of something in comparison to something else or to a previously established base number."
The key is the "previously established base number." The numbers are meaningful only in relation to this base number and don't relate to the number of calories, portion size, or anything else.
At first some scientists fed 50 grams of glucose to their test subjects. They saw that this amount of glucose raised their subjects' blood glucose to a certain level. They called that level 100, which became the base of the index. Then they tested their subjects with other foods. If, for example, one of those foods raised their test subjects' blood glucose level 70 percent as much on average as the glucose did, then they assigned an index of 70 to that food. And so on with other foods tested.
That would be simple. However, many scientists found that their subjects hated to take 50 grams of glucose. They knew from experience of testing foods that if they used white bread as the base number instead, it was about 70 on the glucose index. So they were able to make another index with white bread as the base, setting it as 100, and feeding their subjects 50 grams of carbohydrates from white bread instead. Then, as they tested more foods they related them to white bread.
Still later, when the relationship of glucose to white bread was firmly established, it didn't matter when the scientists preferred to use a glucose index even though they tested their subjects with white bread. So these two indexes came into general use.
Unfortunately, many of the lay publications of the glycemic index fail to specify which one of the indexes they are talking about. I can understand why, because of all the questions I get asking me to explain myself.
Please note that I do not divide the list into high, intermediate, or low glycemic index foods. Such a division would be inherently arbitrary, and you can do it yourself based on your own criteria as well as anybody else. Instead, try to substitute foods that are lower on the list for higher glycemic foods than you have been eating.
See Also My Main Glycemic Index Page
Please also refer to my main Glycemic Index page. Hundreds of people have asked me the portion size tested, something that is answered fully there. Many people have also asked me the glycemic index of foods not listed here. My main Glycemic Index page also makes clear that these are the only foods that have been scientifically tested, and beyond that I don't know the glycemic index of any other foods.
Food-based list:
Glucose Based
BAKERY PRODUCTS Cake, sponge 46 Cake, banana, made with sugar 47 Cake, pound 54 Cake, banana, made without sugar 55 Pastry 59 Pizza, cheese 60 Muffins 62 Cake, flan 65 Cake, angel food 67 Croissant 67 Crumpet 69 Donut 76 Waffles 76
BEVERAGESSoy milk 30 [Pers. corres. w/Prof. Brand Miller] Cordial, orange 66 Soft drink, Fanta 68 Lucozade 95
BREADSBürgen Soy Lin 19 Bürgen Oat Bran & Honey Loaf 30 Bürgen Mixed Grain 34 PerforMAX 38 Barley kernel bread 39 Bürgen Fruit Loaf 43 Holsom's 45 Rye Kernel bread 46 Fruit loaf 47 Ploughman's Loaf 47 Oat bran bread 48 Mixed grain bread 48 Pumpernickel 50 Bulger bread 53 Linseed rye bread 55 Pita bread, white 57 Hamburger bun 61 Rye flour bread 64 Semolina bread 64 Oat kernel bread 65 Barley flour bread 67 Wheat bread, high fiber 68 Wheat bread, wholemeal flour 69 Melba toast 70 Wheat bread, white 71 Bagel, white 72 Kaiser rolls 73 Whole-wheat snack bread 74 Bread stuffing 74 Wheat bread, Wonderwhite 78 Wheat bread, gluten free 90 French baguette 95
BREAKFAST CEREALSRice Bran 19 Kelloggs' All Bran Fruit 'n Oats 39 Kelloggs' Guardian 41 All-bran 42 Porridge (oatmeal) 49 Red River Cereal 49 Bran Buds 53 Special K 54 Oat Bran 55 Kelloggs' Honey Smacks 55 Muesli 56 Kelloggs' Mini-Wheats (whole wheat) 57 Bran Chex 58 Kelloggs' Just Right 59 Life 66 Nutri-grain 66 Grapenuts 67 Sustain 68 Shredded Wheat 69 Kelloggs' Mini-Wheats (blackcurrant) 69 Cream of Wheat 70 Wheat Biscuit 70 Golden Grahams 71 Pro Stars 71 Sultana Bran 71 Puffed Wheat 74 Cheerios 74 Corn Bran 75 Breakfast bar 76 Total 76 Cocopops 77 Post Flakes 80 Rice Krispies 82 Team 82 Corn Chex 83 Cornflakes 83 Crispix 87 Rice Chex 89 Rice Bubbles 90
CEREAL GRAINSBarley, pearled 25 Rye 34 Wheat kernels 41 Rice, instant, boiled 1 min 46 Bulgur 48 Rice, parboiled 48 Rice, parboiled, high amylose 48 Barley, cracked 50 Wheat, quick cooking 54 Buckwheat 55 Sweet corn 55 Rice, specialty 55 Rice, brown 55 Rice, wild, Saskatchewan 57 Rice, white 58 Rice, white, high amylose 58 Couscous 65 Barley, rolled 66 Rice, Mahatma Premium 66 Taco shells 68 Cornmeal 69 Millet 71 Rice, Pedle 76 Rice, Sunbrown Quick 80 Tapioca, boiled with milk 81 Rice, Calrose 87 Rice, parboiled, low amylose Pelde 87 Rice, white, low amylose 88 Rice, instant, boiled 6 min 90
COOKIESOatmeal cookies 55 Rich Tea cookies 55 Digestives 59 Shredded Wheatmeal 62 Shortbread 64 Arrowroot 67 Graham Wafers 74 Vanilla Wafers 77 Morning Coffee cookies 79
CRACKERSJatz 55 High Fibre Rye Crispread 65 Breton Wheat Crackers 67 Stoned Wheat Thins 67 Sao 70 Water Crackers 71 Rice Cakes 77 Puffed Crispbread 81
DAIRY FOODSYogurt, low fat, artifically sweet 14 Milk, chocolate, artifically sweet 24 Milk + 30 g bran 27 Milk, full fat 27 Milk, skim 32 Yogurt, low fat, fruit sugar sweet 33 Milk, chocolate, sugar sweetened 34 Yogurt, unspecified 36 Milk + custard + starch + sugar 43 Yakult (fermented milk) 45 Ice cream, low fat 50 Ice cream 61
FRUIT AND FRUIT PRODUCTSCherries 22 Grapefruit 25 Apricots, dried 31 Pear, fresh 37 Apple 38 Plum 39 Apple juice 41 Peach, fresh 42 Orange 44 Pear, canned 44 Grapes 46 Pineapple juice 46 Peach, canned 47 Grapefruit juice 48 Orange juice 52 Kiwifruit 53 Banana 54 Fruit cocktail 55 Mango 56 Sultanas 56 Apricots, fresh 57 Pawpaw 58 Apricots, canned, syrup 64 Raisins 64 Rockmelon (muskmelon, cantaloupe) 65 [usually called cantaloupe in the U.S.] Pineapple 66 Watermelon 72
LEGUMESSoya beans, canned 14 Soya beans 18 Lentils, red 25 Beans, dried, not specified 28 Lentils, not specified 29 Kidney beans 29 Lentils, green 29 Butter beans + 5 g. sucrose 30 Butter beans + 10 g. sucrose 31 Butter beans 31 Split peas, yellow, boiled 32 Lima beans, baby, frozen 32 Chick peas (garbanzo beans) 33 Kidney beans, autoclaved 34 Haricot/navy beans 38 Pinto beans 39 Chick peas, curry, canned 41 Black-eyed beans 41 Chick peas, canned 42 Pinto beans, canned 45 Romano beans 46 Baked beans, canned 48 Kidney beans, canned 52 Lentils, green, canned 52 Butter beans + 15 g. sucrose 54 Beans, dried, P. vulgaris 70 Broad beans (fava beans) 79
PASTASpaghetti, protein enriched 27 Fettuccine 32 Vermicelli 35 Spaghetti, wholemeal 37 Star pastina 38 Ravioli, durum, meat filled 39 Spaghetti, boiled 5 min 36 Spaghetti, white 41 Spirali, durum 43 Capellini 45 Macaroni 45 Linguine 46 Instant noodles 47 Tortellini, cheese 50 Spaghetti, durum 55 Macaroni and Cheese 64 Gnocchi 67 Rice pasta, brown 92
ROOT VEGETABLESYam 51 Sweet potato 54 Potato, white, not specified, boiled 56 Potato, new 57 Potato, white, Ontario 60 Potato, canned 61 Potato, Prince Edward Island, boiled 63 Beets 64 Potato, steamed 65 Potato mashed 70 Carrots 49 Swede (rutabaga) 72 Potato, boiled, mashed 73 French fries 75 Potato, microwaved 82 Potato, instant 83 Potato, baked 85 Parsnips 97
SNACK FOOD AND CONFECTIONARYPeanuts 15 Mars M&Ms (peanut) 32 Mars Snickers Bar 40 Mars Twix Cookie Bars (caramel) 43 Mars Chocolate (Dove) 44 [Pers. corres. w/Prof. Brand Miller] Jams and marmalades 49 [Pers. corres. w/Prof. Brand Miller] Chocolate 49 Potato crisps 54 Popcorn 55 Muesli Bars 61 Mars Kudos Whole Grain Bars (choc chip) 61 Mars Bar 64 Mars Skittles 69 Life Savers 70 Corn chips 74 Jelly beans 80 Pretzels 81 Dates 103
SOUPSTomato Soup 38 Lentil soup, canned 44 Split pea soup 60 Black bean soup 64 Green pea soup, canned 66
SUGARSFructose 22 Lactose 46 Honey 58 High fructose corn syrup 62 [Pers. corres. w/Prof. Brand Miller] Sucrose 64 Glucose 96 Glucose tablets 102 Maltodextrin 105 Maltose 105
VEGETABLESPeas, dried 22 Marrowfat, dried 39 Peas, green 48 Sweet corn 55 Pumpkin 75
INDIGENOUS FOODS
PIMA INDIAN:Acorns stewed with venison 16 Mesquite cakes 25 Yellow teparies broth 29 White teparies broth 31 Lima beans broth 36 Corn tortilla w/desert ironwood 38 Corn hominy (not modern corn) 40 Fruit leather 70 Cactus jam 91
SOUTH AFRICAN:Brown beans 24 M'fino wild greens 68 Maize meal porridge, unrefined 71 Maize meal porridge, refined 74
MEXICAN:Nopal prickly pear cactus 7 Black beans 30 Brown beans 38
ASIAN INDIAN:Bengal gram dal (chana dal) 8 (average of studies in India and South Africa) Rajmah (red kidney beans) 19 Baisen (besan, chick pea flour) chapati 27 Green gram (mung beans) 38 Barley chapati 43 Black gram 43 Black gram dal with semolina 46 Horse gram 51 Bengal gram dal with semolina 54 Whole greengram 57 Bajra (millet) 57 Maize chapati 62 Green gram dal with semolina 62 Semolina 66 Varagu 68 Banana, unripe, steamed 1 hr. 70 Tapioca, steamed 1 hr. 70 Jowar 77 Green gram dal + paspalum scorbic. 78 Ragi (or Raggi) 86
AUSTRALIAN ABORIGINAL:Mulga seed (Acacia aneura) 8 Blackbean seed 8 Cheeky yam 34 Macrozamia communis 40 Bush honey, sugar bag 43 Bread (Acacia coriacea) 46 Bunya nut pine 47 Castanospermum australe 74
PACIFIC ISLAND FOODS:Sweet potato (Ipamoea batatas) 44 Taro 54 Breadfruit 68
CHINESE FOODS:Lungkow bean thread 26 Rice vermicelli 58
MISCELLANEOUSSausages 28 Vitari 28 So Good (Sanitarium) 30 Nutella spread(Ferrero) 32 Fish fingers 38 Ultracal 39 Sustagen Hospital Formula 43 VO2 Max Energy Bar (chocolate; Mars) 48 Power Bar (Powerfoods) 57 Tofu frozen desert, non-dairy 115
GI-based list:
Glucose Based
Nopal prickly pear cactus 7 Mulga seed (Acacia aneura) 8 Blackbean seed 8 Bengal gram dal (chana dal) 8 (average of studies in India and South Africa) Yogurt, low fat, artifically sweet 14 Soya beans, canned 14 Peanuts 15 Acorns stewed with venison 16 Soya beans 18 Rice Bran 19 Rajmah (red kidney beans) 19 Bürgen Soy Lin 19 Cherries 22 Fructose 22 Peas, dried 22 Milk, chocolate, artifically sweet 24 Brown beans (South African) 24 Barley, pearled 25 Grapefruit 25 Lentils, red 25 Mesquite cakes 25 Lungkow bean thread 26 Spaghetti, protein enriched 27 Milk + 30 g bran 27 Milk, full fat 27 Baisen (besan, chick pea flour) chapati 27 Beans, dried, not specified 28 Sausages 28 Vitari 28 Lentils, not specified 29 Yellow teparies broth 29 Kidney beans 29 Lentils, green 29 Black beans 30 Soy milk 30 [Pers. corres. w/Prof. Brand Miller] Butter beans + 5 g. sucrose 30 So Good (Sanitarium) 30 Bürgen Oat Bran & Honey Loaf 30 So Good (Sanitarium) 30 Butter beans + 10 g. sucrose 31 Apricots, dried 31 Butter beans 31 White teparies broth 31 Split peas, yellow, boiled 32 Milk, skim 32 Lima beans, baby, frozen 32 Fettuccine 32 Mars M&Ms (peanut) 32 Nutella spread(Ferrero) 32 Yogurt, low fat, fruit sugar sweet 33 Chick peas (garbanzo beans) 33 Rye 34 Bürgen Mixed Grain Bread 34 Milk, chocolate, sugar sweetened 34 Kidney beans, autoclaved 34 Cheeky yam 34 Vermicelli 35 Yogurt, unspecified 36 Lima beans broth 36 Spaghetti, boiled 5 min 36 Pear, fresh 37 Spaghetti, wholemeal 37 Apple 38 Haricot/navy beans 38 Star pastina 38 Tomato Soup 38 Corn tortilla w/desert ironwood 38 Brown beans (Mexican) 38 Green gram (mung beans) 38 Fish fingers 38 PerforMAX 38 Barley kernel bread 39 Plum 39 Pinto beans 39 Ultracal 39 Kelloggs' All Bran Fruit 'n Oats 39 Ravioli, durum, meat filled 39 Marrowfat, dried 39 Corn hominy (not modern corn) 40 Macrozamia communis 40 Mars Snickers Bar 40 Apple juice 41 Chick peas, curry, canned 41 Wheat kernels 41 Black-eyed beans 41 Spaghetti, white 41 Kelloggs' Guardian 41 All-bran 42 Peach, fresh 42 Chick peas, canned 42 Milk + custard + starch + sugar 43 Spirali, durum 43 Barley chapati 43 Black gram 43 Bush honey, sugar bag 43 Sustagen Hospital Formula 43 Bürgen Fruit Loaf Bread 43 Mars Twix Cookie Bars (caramel) 43 Orange 44 Pear, canned 44 Lentil soup, canned 44 Sweet potato (Ipamoea batatas) 44 Mars Chocolate (Dove) 44 [Pers. corres. w/Prof. Brand Miller] Pinto beans, canned 45 Capellini 45 Macaroni 45 Holsom's 45 Yakult (fermented milk) 45 Romano beans 46 Linguine 46 Rice, instant, boiled 1 min 46 Lactose 46 Cake, sponge 46 Rye Kernel bread 46 Grapes 46 Pineapple juice 46 Black gram dal with semolina 46 Bread (Acacia coriacea) 46 Cake, banana, made with sugar 47 Fruit loaf (bread) 47 Ploughman's Loaf (bread) 47 Peach, canned 47 Instant noodles 47 Bunya nut pine 47 Oat bran bread 48 Bulgur 48 Rice, parboiled 48 Peas, green 48 Mixed grain bread 48 Rice, parboiled, high amylose 48 Grapefruit juice 48 Baked beans, canned 48 VO2 Max Energy Bar (chocolate; Mars) 48 Porridge (oatmeal) 49 Carrots 49 Red River Cereal 49 Chocolate 49 Jams and marmalades 49 [Pers. corres. w/Prof. Brand Miller] Pumpernickel 50 Ice cream, low fat 50 Tortellini, cheese 50 Barley, cracked 50 Yam 51 Horse gram 51 Orange juice 52 Kidney beans, canned 52 Lentils, green, canned 52 Bulger bread 53 Bran Buds 53 Kiwifruit 53 Cake, pound 54 Special K 54 Wheat, quick cooking 54 Banana 54 Sweet potato 54 Potato crisps 54 Bengal gram dal with semolina 54 Taro 54 Butter beans + 15 g. sucrose 54 Linseed rye bread 55 Oat Bran 55 Buckwheat 55 Sweet corn 55 Rice, specialty 55 Spaghetti, durum 55 Kelloggs' Honey Smacks 55 Cake, banana, made without sugar 55 Rice, brown 55 Oatmeal cookies 55 Rich Tea cookies 55 Jatz 55 Fruit cocktail 55 Popcorn 55 Muesli 56 Mango 56 Sultanas 56 Potato, white, not specified, boiled 56 Rice, wild, Saskatchewan 57 Potato, new 57 Whole greengram 57 Kelloggs' Mini-Wheats (whole wheat) 57 Power Bar (Powerfoods) 57 Pita bread, white 57 Apricots, fresh 57 Bajra (millet) 57 Honey 58 Bran Chex 58 Rice, white 58 Rice, white, high amylose 58 Pawpaw 58 Rice vermicelli 58 Pastry 59 Digestives 59 Kelloggs' Just Right 59 Potato, white, Ontario 60 Pizza, cheese 60 Split pea soup 60 Hamburger bun 61 Ice cream 61 Muesli Bars 61 Potato, canned 61 Mars Kudos Whole Grain Bars (choc chip) 61 Muffins 62 Shredded Wheatmeal 62 Maize chapati 62 Green gram dal with semolina 62 High fructose corn syrup 62 [Pers. corres. w/Prof. Brand Miller] Potato, Prince Edward Island, boiled 63 Apricots, canned, syrup 64 Shortbread 64 Raisins 64 Beets 64 Mars Bar 64 Rye flour bread 64 Semolina bread 64 Macaroni and Cheese 64 Black bean soup 64 Sucrose 64 Cake, flan 65 Oat kernel bread 65 Couscous 65 High Fibre Rye Crispread 65 Rockmelon (muskmelon, cantaloupe) 65 [usually called cantaloupe in the U.S.] Potato, steamed 65 Barley, rolled 66 Cordial, orange 66 Life 66 Nutri-grain 66 Rice, Mahatma Premium 66 Pineapple 66 Green pea soup, canned 66 Semolina 66 Cake, angel food 67 Barley flour bread 67 Arrowroot 67 Gnocchi 67 Croissant 67 Grapenuts 67 Breton Wheat Crackers 67 Stoned Wheat Thins 67 Soft drink, Fanta 68 Sustain 68 Taco shells 68 M'fino wild greens 68 Varagu 68 Breadfruit 68 Wheat bread, high fiber 68 Crumpet 69 Cornmeal 69 Mars Skittles 69 Wheat bread, wholemeal flour 69 Shredded Wheat 69 Kelloggs' Mini-Wheats (blackcurrant) 69 Melba toast 70 Cream of Wheat 70 Wheat Biscuits 70 Sao 70 Beans, dried, P. vulgaris 70 Potato mashed 70 Life Savers 70 Fruit leather 70 Banana, unripe, steamed 1 hr. 70 Tapioca, steamed 1 hr. 70 Millet 71 Maize meal porridge, unrefined 71 Wheat bread, white 71 Golden Grahams 71 Pro Stars 71 Water Crackers 71 Sultana Bran 71 Bagel, white 72 Watermelon 72 Swede (rutabaga) 72 Kaiser rolls 73 Potato, boiled, mashed 73 Whole-wheat snack bread 74 Puffed Wheat 74 Corn chips 74 Bread stuffing 74 Cheerios 74 Graham Wafers 74 Maize meal porridge, refined 74 Castanospermum australe 74 Corn Bran 75 French fries 75 Pumpkin 75 Donut 76 Waffles 76 Breakfast bar 76 Total 76 Rice, Pedle 76 Cocopops 77 Vanilla Wafers 77 Rice Cakes 77 Jowar 77 Green gram dal + paspalum scorbic. 78 Wheat bread, Wonderwhite 78 Morning Coffee cookies 79 Broad beans (fava beans) 79 Post Flakes 80 Rice, Sunbrown Quick 80 Jelly beans 80 Tapioca, boiled with milk 81 Puffed Crispbread 81 Pretzels 81 Rice Krispies 82 Team 82 Potato, microwaved 82 Corn Chex 83 Potato, instant 83 Cornflakes 83 Potato, baked 85 Ragi (or Raggi) 86 Crispix 87 Rice, Calrose 87 Rice, parboiled, low amylose Pelde 87 Rice, white, low amylose 88 Rice Chex 89 Rice Bubbles 90 Rice, instant, boiled 6 min 90 Wheat bread, gluten free 90 Cactus jam 91 Rice pasta, brown 92 Lucozade 95 French baguette 95 Glucose 96 Parsnips 97 Glucose tablets 102 Dates 103 Maltose 105 Maltodextrin 105 Tofu frozen desert, non-dairy 115 Last modified: October 14, 2000
© Copyright 2000 Rick Mendosa. All Rights Reserved.
You may quote no more than one food listing in on-line documents and printed publications.
Permission to link this site to yours is not needed. Of course, I would be delighted to hear from you, especially if you have a new site that you think should be linked here.
I have no control over the content or continued existence of any external on-line resources linked here, and I therefore cannot guarantee that they will function as promised. The appearance of a site on this list does not imply any endorsement by me.