Glycemic Index

GLYCEMIC INDEX, CARBOHYDRATE AND FAT

from: “The Glucose Revolution” – by: J Brand-Miller PhD, T.M.S.Wolever MD,PhD, S Colagiuri MD, K Foster-Powell Mnutr.&Diet. T=tablesp t=teaspn

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Agave Nectar (90% fructose syrup) 1 T 11 0 16
Angel food Cake, 1/2 cake, 1 oz. 67 trace 17
Apple, medium, 5 ozs. 38 (av) 0 18
Apple, dried, 1 oz. 29 0 24
Apple juice, unsweetened, 1 cup, 8 oz. 40 0 29
Apple cinnamon muffic, from mix, 1 muffin 44 5 26
Apricots, fresh, 3 medium, 3 ozs. 57 0 12
Apricots, canned, light syrup, 3 halves 64 0 14
Apricots, dried, 5 halves 31 0 13
Apricot Jam, no added sugar, 1 T 55 0 17
Bagel, small, plain, 2.3 ozs. 72 1 38
Baked beans, 1/2 cup, 4 ozs. 48 (av) 1 24
Banana, raw, 1 medium, 5 ozs. 55(av) 0 32
Banana, unripe 30 #
Banana, underripe 51 **
Banana, overripe 82 **
Banana, oat & honey muffin, low fat from mix, 1 muffin 65 4 27
Barley, pearled, boiled, 1/2 cup, 2,6 ozs. 25(av) 0 22
Basmati white rice, boiled, 1 cup, 6 ozs. 58 0 50
Beets, canned, drained, 1/2 cup, 3 ozs. 64 0 5
Black bean soup, 1/2 cup, 4.5 ozs. 64 2 19
Black beans, boiled, 3/4 cup, 4.3 ozs. 30 1 31
Black bread, dark rye, 1 slice, 1.7 ozs. 76 1 18
Blackeyed peas, canned, 1/2 cup, 4 ozs. 42 1 16
Blueberry muffin, 1 muffin, 2 ozs. 59 4 27
Bran Flakes, Post, 2/3 cup, 1 oz. 74 1 22
Bran – Oat bran, 1 Tablespoon 55 1 7
Bran – Oat bran muffin, 2 ozs. 60 4 28
Bran – Rice bran, 1 Tablespoon 19 2 5
Bread – Dark rye, black bread, 1 slice, 1.7 ozs. 76 1 18
Bread – Dark rye, Schinkenbrot, 1 slice, 2 ozs. 86 1 22
Bread – French baguette, 1 oz. 95 1 15
Bread – Gluten-free bread, made with spelt, 1 slice 90 1 18
Bread – Hamburger bun, 1 prepacked bun, 1.5 ozs. 61 2 22
Bread – Kaiser Roll, 1, 2 ozs. 73 2 34
Bread – Light deli (American) rye bread, 1 slice, 1 oz. 68 1 16
Bread – Melba Toast, 6 pieces, 1 oz. 70 2 23
Bread – Pita Bread, wholewheat, 6 1/2 inch loaf, 2 ozs. 57 2 35
Bread – Pumpernickel, whole grain, 1 slice, 1 oz. 51 1 15
Bread – Rye bread, 1 slice, 1 oz. 65 1 15
Bread – Sourdough bread, 1 slice, 1.5 ozs. 52 1 20
Bread – White, 1 slice, 1 oz. 70(av) 1 12
Bread – 100% stoneground wholewheat, 1 slice, 1.5 ozs. 53 1 15
Bread – Whole wheat, 1 slice 1 oz. 69(av) 1 13
Bread stuffing from mix, 2 ozs. 74 5 13
Brown beans 38 #
Bread – bun, hamburger, 1 prepacked bun, 1.7 ozs. 61 2 22
Butter beans (50g*) 44 **

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Cake – Angel food cake, 1 slice, 1/12 cake, 1 oz. 67 trace 17
Cake – Banana bread, 1 slice, 3 ozs. 47 7 46
Cake – Danish 59 #
Cake – Pound cake, homemade, 1 slice, 3 ozs. 54 15 42
Cake – Sponge cake, 1 slice, 1/12 cake, 2 ozs. 46 4 32
Capellini Pasta, cooked, 1 cup, 6 ozs. 45 1 53
Cateloupe, raw, 1/4 small, 6.5 ozs. 65 0 16
Carrots, peeled, boiled, canned, 1/2 cup, 2.4 ozs. 49 0 3
Cereal – Bran Flakes, Post, 2/3 cup, 1 oz. 74 1 22
Cereal – Cheerios™, General Mills, 1 cup, 1 oz. 74 2 23
Cereal – Cocoa Krispies™, Kellogg’s 1 cup, 1 oz. 77 1 27
Cereal – Corn Bran™, Quaker Crunchy, 3/4 cup, 1 oz. 75 1 23
Cereal – Corn Chex™, Nabisco, 1 cup, 1 oz. 83 0 26
Cereal – Corn Flakes™, Kellogg’s, 1 cup, 1 oz. 84(av) 0 24
Cereal – Cream of Wheat 71 ***
Cereal – Crispix™, Kellog’s, 1 cup, 1 oz. 87 0 25
Cereal – Grapenuts™, Post, 1/4 cup, 1 oz. 67 1 27
Cereal – Grapenuts Flakes™ cereal, Post, 3/4 cup, 1oz 80 1 24
Cereal – Muesli, natural, 2/3 cup, 1.5 ozs. 56 3 28
Cereal – Nutrigrain 66 #
Cereal – Oatbran, raw, 1 Tablespoon 55 1 7
Cereal – Oat bran™, Quaker Oats, 3/4 cup, 1 oz. 50 1 23
Cereal – Puffed Wheat™, Quaker, 2 cups 1 oz. 67 0 22
Cereal – Raisin Bran™, Kellog’s, 3/4 cup, 1 oz. 73 0 32
Cereal – Rice bran, 1 Tablespoon 19 2 5
Cereal – Rice Chex™, General Mills, 1 1/4cups, 1 oz. 89 0 27
Cereal – Rice Krispies™, Kellogg’s, 1 1/4 cup, 1 oz. 82 0 26
Cereal – Shredded wheat, spponsize, 2/3 cup, 1.2 oz. 58 0 27
Cereal – Shredded Wheat™, Post, 1 oz. 67 1 23
Cereal – Swiss Muesli 60 #
Cereal – Team Flakes™, Nabisco, 3/4 cup,1 oz. 82 0 25
Cereal – Total™, General Mills, 3/4 cup, 1 oz. 76 1 24
Cereal – WeetaBix™, 2 biscuits, 1.2 ozs. 75 1 28
Cereal – Buckwheat groats, cooked, 1/2 cup, 2.7 ozs. 54(av) 1 20
Cereal – Bulgur, cooked, 2/3 cup, 4 ozs. 48(av) 0 23
Cereal Grain – Barley, pearled, boiled, 1/2 cup, 2.6 ozs. 25(av) 0 22
Cereal Grain – Barley, cracked (50g*) 50 **
Cereal Grain – Bulgur, cooked, 1/2 cup, 3 ozs. 48(av) 0 17
Cereal Grain – Couscous, cooked, 1/2 cup, 3 ozs. 65(av) 0 21
Cereal Grain – Cornmeal, whole grain, from mix, cooked, 1/3 cup, 1.4 ozs. 68 1 30
Cereal Grain – Sweetcorn, canned, drained, 1/2cup, 3oz 55(av) 1 15
Cereal Grain – Taco shells, 2 shells, 1 oz. 68 5 17
Cereal Grain – Rice Basmati, white, boiled, 1cup, 6 ozs 58 0 50
Cereal Grain – Rice Brown, 1 cup, 6 ozs. 55(av) 0 37
Cereal Grain – Rice Instant, cooked, 1 cup, 6 ozs. 87 0 37
Cereal Grain – Rice, low amylose (50g*) 88 **
Cereal Grain – Rice, high amylose (5og*) 83 **
Cereal Grain – Rice Long Grain, white, 1 cup, 6 ozs. 56(av) 0 42
Cereal Grain – Rice short grain, white, 1 cup, 6ozs. 72 0 42
Cereal Grain – Rice Cakes, 3 cakes, 1 oz. 82 1 23
Cereal Grain – Rye kernels (50g*) 48 **
Cereal Grain – Tapioca (50g*) boiled with milk 81 **

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Cereal Grain – Wheat keenelsa (50g*) 59 **
Chana dal, 1/2 cup, 4 ozs. 8 3 28
Cheerios™, General Mills, breakfast cereal, 1cup, 1oz 74 2 23
Cherries, 10 large, 3 ozs. 22 0 10
Chickpeas (garbanzo beans), canned, drained, 1/2 cup, 4 ozs. 42 2 15
Chickpeas, boiled, 1/2 cup 4 ozs. 33(av) 2 23
Chocolate butterscotch muffin, 1, low fat from mix 53 4 29
Chocolate bar, 1.5 ozs. 49 14 26
Chocolate, dark (over 60% cocoa) 22 ##
Chocolate Nestle Quik™,(made with water) 3 teaspns 53 0 14
Coca Cola™, soft drink, 1 can 63 0 39
Cocoa Krispies™, Kellogg’s, breakfast cereal, 1 C, 1oz 77 1 27
Corn – cornmeal, cooked from mix, 1/3 cup, 1.4 ozs 68 1 30
Corn – Sweet corn, canned, drained, 1/2 cup, 3 ozs 55(av) 1 15
Corn – Corn Bran™, Quaker Crunchy, breakfast cereal, 3/4 cup, 1 oz. 75 1 23
Corn – Corn Chex™, General Mills, breakfast cereal 1 cup, 1 oz. 83 0 26
Corn – Corn chips, 1 oz. 72 10 16
Corn – Corn Flakes,Kellogg’s breakfast cereal,1 cup,1oz 84(av) 0 24
Corn – Cornmeal, from mix, cooked, 1/3 cup, 1.4 ozs. 68 1 30
Corn – Corn Tortilla 70 ***
Cookies – Graham crackers, 4 squares, 1 oz. 74 3 22
Cookies – Milk Arrowroot, 3 cookies, 1/2 oz. 69 2 9
Cookies – Oatmeal, 1 cookie, 2/3 oz. 55 3 12
Cookies – Rich Tea Cookies 56 ***
Cookies – Shortbread, 4 small cookies, 1 oz. 64 7 19
Cookies – Vanilla wafers, 7 cookies, 1 oz. 77 4 21
(see also Crackers)
Couscous, cooked, 2/3 cup, 4 ozs. 65(av) 0 21
Crackers – Crispbread, 3 crakers, 2/3 oz. 81 0 15
Crackers – Rice cakes, plain, 3 cakes, 1 oz. 77 1 23
Crackers – Ryvita™ tasty dark rye whole grain crisp-bread, 2 slices, 2/3 oz. 69 1 16
Crackers – saltine 72 #
Crackers – Stoned wheat thins, 3 crackers, 4/5 oz. 67 2 15
Crackers – Water cracker, Carr’s, 3 king size crackers, 4/5 oz. 78 2 18
Crispix™, kellogg’s breakfast ceral, 1 cup, 1 oz. 87 0 25
Croissant, medium, 1.2 oz. 67 14 27
Custard, 1/2 cup, 4.4 ozs. 43 4 24
Dairy – Ice cream, 10% fat, vanilla, 1/2 cup, 2.2 ozs. 61(av) 7 16
Dairy – Ice milk, vanilla, 1/2 cup, 2.2 ozs. 50 3 15
Dairy – Milk, whole, 1 cup, 8 ozs. 27(av) 9 11
Dairy – Milk, skim, 1 cup, 8 ozs. 32 0 12
Dairy – Milk, chocolate flavoured, 1%, 1 cup, 8 ozs. 24 3 26
Dairy – Pudding, 1/2 cup, 4.4 ozs. 43 4 24
Dairy(non-dairy) substitute – Soy milk, 1 cup, 8 ozs. 31 7 14
Dairy(non-dairy substitute) – Tofu frozen dessert, low fat, 1/2 cup, 2 ozs. 115 1 21
Dairy – Yoghurt nonfat, fruit flavoured, with sugar, 8 ozs. 33 0 30
Dairy – Yoghurt nonfat, plain, artificial sweetener, 8 ozs. 14 0 17

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Dairy – Yoghurt nonfat, fruit flavoured,artificial sweetener8 ozs. 14 0 16
Dates, dried, 5, 1.4 ozs. 103 0 27
Doughnut with cinnamon & sugar, 1.6 ozs. 76 11 29
Fanta™, soft drink, 1 can 68 0 47
Fava beans, frozen, foiled, 1/2 cup, 3 ozs. 79 0 17
Fettucini, cooked, 1 cup, 6 ozs. 32 1 57
Flan cake, 1/2 cup, 4 ozs. 65 5 23
French baguette bread, 1 oz. 95 0 15
Frosted Flakes™, Kellogg’s, breakfast cereal, 3/4 cup 1 oz. 55 0 28
Fructose, pure, 3 packets 23(av) 0 10
Fruit cocktail, canned in natural juice, 1/2 cup, 4 ozs. 55 0 15
Fruit – Agave nectar (905 fructose syrup), 1 Tablespoon 11 0 16
Fruit – Apple, 1 medium, 5 ozs. 38(av) 0 18
Fruit – Apple, dried, 1 oz. 29 0 24
Fruit – Apple juice, unsweetened, 1 cup, 8 ozs. 40 0 29
Fruit – Apricots, fresh, 3 medium, 3.3 ozs. 57 0 12
Fruit – Apricots, canned, light syrup, 3 halves 64 0 19
Fruit – Apricots, dried, 1 oz. 31 0 13
Fruit – Apricot jam, no added sugar, 1 Tablespoon 55 0 17
Fruit – Banana, raw, 1 medium, 5 ozs. (see also “banana”) 55(av) 0 32
Fruit – Canteloupe, raw, 1/4 small, 6.5 ozs. 65 0 16
Fruit – Cherries, 10 large, 3 ozs. 22 0 10
Fruit – Dates, dried, 5, 1.4 ozs. 103 0 27
Fruit – Fruit Cocktail, canned,natural juice, 1/2 cup,4ozs 55 0 15
Fruit – Grapefruit, raw, 1/2 medium, 3.3 ozs. 25 0 5
Fruit – Grapefruit juice, unsweetened, 1 cup, 8 ozs. 48 0 22
Fruit – Grapes, green, 1 cup 3 ozs. 46(av) 0 15
Fruit – Kiwi, 1 medium, raw, peeled, 2.5 ozs. 52(av) 0 8
Fruit – Mango, 1 small, 5 ozs. 55(av) 0 19
Fruit – Marmalade, 1 Tablespoon 48 0 17
Fruit – Orange, navel, 1 medium, 4 ozs. 44(av) 0 10
Fruit – Orange juice, 1 cup, 8 ozs. 46 0 26
Fruit – Papaya, 1/2 medium, 5 ozs. 58(av) 0 14
Fruit – Peach, fresh, 1 medium, 5 ozs. 42(av) 0 7
Fruit – Peach, canned, natural juice, 1/2 cup, 4 ozs. 30 0 14
Fruit – Peach, canned, light syrup, 1/2 cup. 4 ozs. 52 0 18
Fruit – Peach, canned, heavy syrup, 1/2 cup, 4 ozs. 58 0 26
Fruit – Pear, fresh, 1 medium, 5 ozs. 38(av) 0 21
Fruit – Pear, canned in pear juice, 1/2 cup, 4 ozs. 44 0 13
Fruit – Pineapple, fresh, 2 slices, 4 ozs. 66 0 10
Fruit – Pineapple juice, unsweetened, canned, 8 ozs. 46 0 34
Fruit – Plums, 1 medium, 2 ozs. 39(av) 0 7
Fruit – Raisins, 1/4 cup, 1 oz. 64 0 28
Fruit – Strawberry jam, 1 Tablespoon 51 0 18
Fruit – Watermelon, 1 cup, 5 ozs. 72 0 8
Gatorade™ sports drink, 1 cup, 8 ozs. 78 0 14
Glucose powder, 2 1/2 tablets 102 0 10
Gluten-free bread, made with spelt, 1 slice, 1 oz. 90 1 18
Gnocchi, cooked, 1 cup, 5 ozs. 68 3 71
Graham Crackers, 4 squares, 1 oz. 74 3 22
Grapefruit, raw, 1/2 medium, 3.3 ozs. 25 0 5

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Grapefruit juice, unsweetened, 1 cup, 8 ozs. 48 0 22
Grapenuts™, Post, breakfast cereal, 1/4 cup, 1 oz. 67 1 27
Grapenuts Flakes™,Post,breakfast cereal,3/4 cup,1oz. 80 1 24
Grapes, green, 1 cup 3 ozs. 46(av) 0 15
Green pea soup, canned, ready to serve, 1 cup, 9 ozs. 66 3 27
Hamburger bun, 1 prepacked bun, 1.5 ozs. 61 2 22
Haricot beans, (50g*) 54 **
Honey – 1 Tablespoon 58 0 16
Ice Cream, 10% fat, vanilla, 1/2 cup, 2.2 ozs. 61(av) 7 16
Ice milk, vanilla, 1/2 cup, 2.2 ozs. 50 3 15
Isotar, 1 cup, 8 ozs. 73 0 18
Jam 55 ##
Jelly beans, 10 large, 1 oz. 80 0 26
Kaiser rolls, 1 roll, 2 ozs. 73 2 34
Kidney beans, red, boiled, 1/2 cup, 3 ozs. 27(av) 0 20
Kidney beans, red, canned & drained, 1/2 cup, 4.3 ozs. 52 0 19
Kiwi, 1 medium, raw, peeled, 2.5 ozs. 52(av) 0 8
Lactose, pure, 7/10 oz. 46(av) 0 10
Lentil Soup, Unico, canned, 1 cup, 8 ozs. 44 1 24
Lentils, green and brown, boiled, 1/2 cup, 3 ozs. 30(av) 0 16
Lentils, red, boiled 1.4 cup, 4 ozs. 26(av) 0 27
Life Savers™, 6 pieces, peppermint 70 0 10
Light deli, (American) rye bread, 1 slice, 1 oz. 68 1 16
Lima beans, baby, frozen, 1/2 cup, 3 ozs. 32 0 17
Linguine pasta, thick, cooked, 1 cup, 6 ozs. 46(av) 1 56
Linguine pasta, thin, cooked, 1 cup, 6 ozs. 55(av) 1 56
Macaroni and Cheese Dinner™, Kraft packaged, cooked, 1 cup, 7 ozs. 64 17 48
Macaroni , cooked, 1 cup, 6 ozs. 45 1 52
Maltose (maltodextrin), pure, 10g 105 0 10
Mango, 1 small, 5 ozs. 55(av) 0 19
Marmalade, 1 Tablespoon 48 0 17
Melba Toast, 6 pieces, 1 oz. 70 2 23
Milk, whole, 1 cup, 8 ozs. 27(av) 9 11
Milk, skim, 1 cup, 8 ozs. 32 0 12
Milk, chocolate flavoured, 1 %, 1 cup, 8 ozs. 34 3 26
Milk Arrowroot, 3 cookies, 1/2 oz. 63 2 9
Millet, cooked, 1/2 cup, 4 ozs. 71 1 28
Muffins – Apple cinnamon, from mix, 1 muffin, 2 ozs. 44 8 33
Muffins – Apricot and honey, low fat, from mix, 1 muffin 60 4 27
Muffins – Banana,oat & honey, low fat, from mix,1 muffin 65 4 27
Muffins – Blueberry, 1 muffin, 2 ozs. 59 4 27
Muffins – Chocolate butterscotch,low fat,from mix,1muffn 53 4 29
Muffins – Oat and raisin, low fat, from mix, 1 muffin 54 3 28
Muffins – Oat bran, 1 muffin, 2 ozs. 60 4 28
Mung beans, boiled, 1/2 cup, 3.5 ozs. 38 1 19
Navy beans, boiled, 1/2 cup, 3 ozs. 38(av) 0 19
Oat and raisin muffin, low fat from mix, 1 muffin 54 3 28
Oat bran, 1 tablespoon 55 1 7
Oat bran™,QuakerOats,breakfast cereal, 3/4 cup, 1oz. 50 1 23
Oat bran, 1 muffin, 2 ozs. 60 4 28
Oatmeal (made with water), old fashined, cooked, 1cup, 8 ozs. 49 2 26

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Oatmeal cookie, 1, 2.3 oz. 55 3 12
Orange, navel, 1 medium, 4 ozs. 44(av) 0 10
Orange, syrup, diluted, 1 cup 66 0 20
Orange juice, 1 cup, 8 ozs. 46 0 26
Papaya, 1/2 medium, 5 ozs. 58(av) 0 14
Parsnips, boiled, 1/2 cup, 2.5 ozs. 97 0 15
Pasta – Angel hair 45 ***
Pasta – Bean threads 26 ***
Pasta – Capellini, cooked, 1 cup, 6 ozs. 45 1 53
Pasta – Fettucini, cooked, 1 cup, 6 ozs. 32 1 57
Pasta – Gnocchi, cooked, 1 cup, 5 ozs. 68 3 71
Pasta – Linguine thick, cooked, 1 cup, 6 ozs. 46(av) 1 56
Pasta – Linguine thin, cooked, 1 cup, 6 ozs. 55(av) 1 56
Pasta – Linguine, durum 50 #
Pasta – Macaroni, cooked, 1 cup, 5 ozs. 45 1 52
Pasta – Macaroni & Cheese Dinner™, Kraft packaged,cooked, 1 cup, 7 ozs. 64 17 48
Pasta – Ravioli, meat-filled, cooked, 1 cup, 7 ozs. 39 8 32
Pasta – Spaghetti, durum 78
Pasta – Spaghetti, protein enriched 28 #
Pasta – Spaghetti, white, cooked, 1 cup, 6 ozs. 41(av) 1 52
Pasta – Spaghetti, whole wheat, cooked, 1 cup, 6 ozs. 37(av) 1 48
Pasta – Spirali, durum, cooked, 1 cup, 6 ozs. 43 1 56
Pasta – Star Pastina, cooked, 1 cup, 6 ozs. 38 1 56
Pasta – Tortelini, cheese, cooked, 8 ozs. 50 6 26
Pasta – vermicelli, cooked, 1 cup, 6 ozs. 35 0 42
Pastry, flaky, 1/8 of double crust, 2 ozs. 59 15 24
Pea soup, split with ham,canned,1 cup,Wil-Pak Foods 5.5 ozs. 66 7 56
Peach, fresh, 1 medium, 5 ozs. 42(av) 0 7
Peach, canned, natural juice, 1/2 cup, 4 ozs. 30 0 14
Peach, canned, light syrup, 1/2 cup. 4 ozs. 52 0 18
Peach, canned, heavy syrup, 1/2 cup, 4 ozs. 58 0 26
Peanuts, roasted, salted, 1/2 cup, 2.5 ozs. 14(av) 38 16
Peanut M&M’s 32 –*** Pear, fresh, 1 medium, 5 ozs. 38(av) 0 21
Pear, canned in pear juice, 1/2 cup, 4 ozs. 44 0 13
Peas, green, fresh, frozen, boiled, 1/2 cup, 2.7 ozs. 48(av) 0 11
Peas, dried, boiled, 1/2 cup, 2 ozs. 22 0 7
Pineapple, fresh, 2 slices, 4 ozs. 66 0 10
Pineapple juice, unsweetened, canned, 8 ozs. 46 0 34
Pinto beans, canned, 1/2 cup, 4 ozs. 45 1 18
Pinto beans, soaked, boiled, 1/2 cup, 3 ozs. 39 0 22
Pita bread, whole wheat, 6 1/2 inch loaf, 2 ozs. 57 2 35
Pizza, cheese and tomato, 2 slices, 8 ozs. 60 22 56
Plums, 1 medium, 2 ozs. 39(av) 0 7
Popcorn, light, microwave, 2 cups (popped) 55 3 12
Potatoes – Desiree, peeled, boiled, 1 medium, 4 ozs. 101 0 13
Potatoes – French fries, large, 4.3 ozs. 75 26 49
Potatoes – instant mashed, Carnation Foods™, 1/2 cup, 3.5 ozs. 86 2 14
Potatoes – new, unpeeled, boiled, 5 small(cocktail)6ozs. 62(av) 0 23
Potatoes – new, canned, drained, 5 small, 6 ozs. 61 0 23

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Potatoes – red-skinned, peeled, boiled, 1 medium, 4ozs. 88(av) 0 15
Potatoes – red-skinned, baked in oven (no fat) 1, 4 ozs. 93(av) 0 15
Potatoes – sweet potato, peeled, boiled, 1/2 cup mashed, 3 ozs. 54(av) 0 20
Potatoes – white-skinned, peeled, boiled, 1 med., 4 ozs. 63(av) 0 24
Potatoes – white-skinned, with skin, microwaved, 1 medium, 4 ozs. 82 0 29
Potatoes – Sebago, peeled, boiled, 1 medium, 4 ozs. 87 0 13
Premium saltine crackers, 8 crackers, 1 oz. 74 3 17
Pound cake, 1 slice, homemade, 3 ozs. 54 15 42
Pretzels, 1 oz. 83 1 22
Puffed Wheat™, Quaker, breakfast cereal, 2 cups,1oz. 67 0 22
Pumpernickel bread, whole grain, 2 slices 51 2 30
Pumpkin, peeled, boiled, mashed, 1/2 cup, 4 ozs. 75 0 6
Raisins, 1/4 cup, 1 oz. 64 0 28
Raisin Bran™, Kellogg’s breakfast cereal,3/4 c,1.3 ozs. 73 0 32
Ravioli pasta, meat-filled, cooked, 1 cup, 9 ozs. 39 8 32
Rice – Basmati, white, boiled, 1 cup, 7 ozs. 58 0 50
Rice – Brown, 1 cup, 6 ozs. 55(av) 0 37
Rice – Converted™, Uncle Ben’s, 1 cup, 6 ozs. 44 0 38
Rice – Instant, cooked, 1 cup, 6 ozs. 87 0 37
Rice – Long grain, white, 1 cup, 6 ozs. 56(av) 0 42
Rice – Parboiled, 1 cup, 6 ozs. 48 0 38
Rice – Bran, 1 Tablespoon 19 2 5
Rice – Cakes, plain, 3 cakes, 1 oz. 82 1 23
Rice – Short grain, white, 1 cup, 6 ozs. 72 0 42
Rice Chex™, General Mills, breakfast cereal, 1 1/4 cups, 1 oz. 89 0 27
Rice Krispies™,Kellogg’s breakfast cerael,1 1/4 c, 1oz 82 0 26
Rice vermicelli, cooked, 6 ozs. 58 0 48
Roll (bread) Kaiser, 1 roll, 2 ozs. 73 2 39
Romano (cranberry) beans, boiled, 1/2 cup, 2.6 ozs. 46 0 21
Rutabago, peeled, boiled 72 0 3
Rye bread, 1 slice, 1 oz. 65 1 15
Ryvita™, tasty dark rye whole grain cripsbread, 2 slices, 2/3 oz. 69 1 16
Semolina, cooked, 2/3 cup, 6 ozs. 55 0 17
Shortbread, 4 small cookies, 1 oz. 64 7 19
Shredded Wheat™, Post, breakfast cereal, 1 oz. 83 1 23
Shredded Wheat, 1 biscuit, 4/5 oz. 62 0 19
Skittles Original Fruit Bit Size Candies™, 2.3 oz. Pk. 70 3 59
Smacks™, Kellogg’s Breakfast cereal, 3/4 cup, 1 oz. 56 1 24
Social Tea™ Biscuits, Nabisco, 4 cookies, 2.3 oz. 55 3 13
Soft drink, Fanta™, 1 can 12 ozs. 68 0 47
Soup – Black bean soup, 1/2 cup, 4.5 ozs. 64 2 19
Soup – Green Pea,canned, ready to serve, 1 cup, 9 ozs. 66 3 27
Soup – Lentil soup, Unico, canned, 1 cup, 8 ozs. 44 1 24
Soup – Pea, split with ham, Wil-Pak Foods, 1cup, 5.5oz 66 7 56
Soup – Tomato, canned, 1 cup, 9 ozs. 38 4 33
Sourdough bread, 1 slice, 1.5 ozs. 52 1 20
Sourdough rye bread, Arnold’s, 1 slice, 1.5 ozs. 57 1 21
Soy beans, boiled, 1/2 cup, 3 ozs. 18(av) 7 10
Soy milk, 1 cup, 8 ozs. 31 7 14

FOOD Glycemic Fat CHO Other
Index (g per (g per ref.
serving) serving) source
Spaghetti, white, cooked, 1 cup 41(av) 1 52
Spaghetti, whole wheat, cooked, 1 cup, 5 ozs. 37(av) 1 48
Spirali, durum, cooked, 1 cup, 6 ozs. 43 1 56
Split pea soup, 8 ozs. 60 4 38
Split peas, yellow, boiled, 1/2 cup, 3.5 ozs. 32 0 21
Sponge cake plain, 1 slice, 3.5 ozs. 46 4 32
Sports drink – Gatorade™, 1 cup, 8 ozs. 78 0 14
Sports drink – Isostar, 1 cup, 8 ozs. 73 0 18
Sportsplus, 1 cup, 8 ozs. 74 0 17
Sports bar – Power Bar™, Performance Chocolate, 1 58 2 45
Stoned wheat thins, 3 crackers, 4/5 oz. 67 2 15
Strawberry Nestle Quik™, (made with water), 3 tspns 64 0 14
Strawberry Jam, 1 Tablespoon 51 0 18
Sucrose, 1 teaspoon 65(av) 0 4
Syrup, fruit flavoured, diluted, 1 cup 66 0 20
Sweet corn, canned, drained, 1/2 cup, 3 ozs. 55(av) 1 16
Sweet potatoe, peeled, boiled, 1/2 cup mashed, 3 ozs. 54(av) 0 20
Taco shells, 2 shells, 1 oz. 68 5 17
Taro, peeled, boiled, 1/2 cup, 2 ozs. 54 0 23
Team Flakes™,Nabisco,breakfast cereal, 3/4 cup, 1oz 82 0 25
Tofu frozen dessert, nondairy, low fat, 2 ozs. 115 1 21
Tomato soup, canned, 1 cup, 9 ozs. 38 4 33
Tortellini, cheese, cooked, 8 ozs. 50 6 26
Total™, General Mills, breakfast cereal, 3/4 cup, 1 oz. 76 1 24
Vanilla Wafers, 7 cookies, 1 oz. 77 4 21
Vermicilli, cooked, 1 cup, 6 ozs. 35 0 42
Waffles, plain, frozen, 4 inch square, 1 oz. 76 3 13
Water Crackers, 3 king size crackers, 4/5 oz. 78 2 18
Watermelon, 1 cup, 5 ozs. 72 0 8
Weetabix™, breakfast cereal, 2 biscuits, 1.2 ozs. 75 1 28
White bread, 1 slice, 1 oz. 70(av) 1 12
Whole wheat bread, 1 slice, 1 oz. 69(av) 1 13
Yam. Boiled, 3 ozs. 51 0 31
Yoghurt – nonfat, fruit flavoured, with sugar, 8 ozs. 33 0 30
Yoghurt – nonfat, plain, artificial sweetener, 8 ozs. 14 0 17
Yoghurt – nonfat,fruit flavoured,artificial sweetener, 8 ozs. 14 0 16

** “CARBOHYDRATES IN HUMAN NUTRITION” Report of a joint FAO/WHO Expert Consultation Rome 14-18 April 1997

*** http://busycooks.about.com/food/busycooks/library/features/bigilists.htm 2000/04/18 “Sugar Busters: the Glycemic Index & losing weight effortlessly – Food Lists”

http://www.diabetesnet.com/gi.html 2000/04/18 “The Diabetes Mall – The Glaycemic Index”

## http://www.montingnac.com/en/gindex.html 2000/04/18 “Glycemic Index Table”

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