Glycemic Index Chart

www.naturalhealthinspector.com Food Glycemic Index

Food

Rating

Bakery Products
*Pound cake Danish pastry Muffin (unsweetened) Cake , tart Cake, angel Croissant Waffles Doughnut Low Moderate 54 59

Moderate

62

Moderate Moderate Moderate High High

65 67 67 76 76

Beverages
Soy milk Apple juice Carrot juice Pineapple juice Low Low Low Low 30 41 45 46

Grapefruit juice Orange juice

Low Low

48 52

Breads
Multi grain bread Whole grain Pita bread, white Pizza, cheese Hamburger bun Rye-flour bread Whole meal bread White bread White rolls Baguette Low 48

Low

50

Moderate

57

Moderate Moderate Moderate

60 61 64

Moderate

69

High High High

71 73 95

Breakfast Cereals
All-Bran Porridge, non instant Oat bran Low 42

Low

49

Moderate

55

Muesli Mini Wheats (whole meal) Shredded wheat Golden Grahams Puffed wheat Rice Krispies Cornflakes

Moderate

56

Moderate

57

Moderate

69

High

71

High High High

74 82 83

Cereal Grains
Pearl barley Rye Wheat kernels Rice, instant Rice, parboiled Barley, cracked Rice, brown Rice, wild Rice, white Low Low Low Low Low Low Moderate Moderate Moderate 25 34 41 46 48 50 55 57 58

Barley, flakes Taco Shell Millet

Moderate Moderate High

66 68 71

Dairy Foods
Yogurt, low-fat (sweetened) Milk, chocolate Milk, whole Milk, Fat-free Milk, skimmed Milk, semiskimmed Ice cream (lowfat) Ice cream Low 14

Low Low Low Low

24 27 32 32

Low

34

Low

50

Moderate

61

Fruits
Cherries Grapefruit Apricots (dried) Apples Pears Low Low Low Low Low 22 25 31 38 38

Plums Peaches Oranges Grapes Kiwi fruit Bananas Fruit cocktail Mangoes Apricots Apricots (canned in syrup) Raisins Pineapple **Watermelon

Low Low Low Low Low Low Moderate Moderate Moderate

39 42 44 46 53 54 55 56 57

Moderate

64

Moderate Moderate High

64 66 72

Pasta
Spaghetti, protein enriched Fettuccine Vermicelli Low 27

Low Low

32 35

Spaghetti, whole-wheat Ravioli, meat filled Spaghetti, white Macaroni Spaghetti, durum wheat Macaroni and cheese Rice pasta, brown

Low

37

Low

39

Low Low

41 45

Moderate

55

Moderate

64

High

92

Root Crop
Carrots, cooked Yam Sweet potato Potato, boiled Potato, new Potato, tinned Beetroot Potato, steamed Potato, mashed Low Low Low Moderate Moderate Moderate Moderate Moderate Moderate 39 51 54 56 57 61 64 65 70

Potato, micro waved Potato, instant Potato, baked Parsnips

High

82

High High High

83 85 97

Snack Food and Sweets

Peanuts M&Ms (peanut) Snickers bar Chocolate bar; 30g Jams and marmalades Popcorn Mars bar Table sugar (sucrose) Corn chips Jelly beans Pretzels Dates Low Low Low 15 32 40

Low

49

Low

49

Moderate Moderate

55 64

Moderate

65

High High High High

74 80 81 103

Rice cakes

High

77

Soups
Tomato soup, canned Lentil soup, canned Black bean soup, canned Green pea soup, canned Low 38

Low

44

Moderate

64

Moderate

66

Vegetable and Beans

Artichoke Asparagus Broccoli Cauliflower Celery Cucumber Eggplant Green beans Lettuce, all varieties Peppers, all Low Low Low Low Low Low Low Low 15 15 15 15 15 15 15 15

Low

15

Low

15

varieties Snow peas Spinach Young summer squash Tomatoes Zucchini Soybeans, boiled Peas, dried Kidney beans, boiled Lentils green, boiled Chickpeas Black-eyed beans Chickpeas, tinned Baked beans, tinned Kidney beans, tinned Low Low 15 15

Low

15

Low Low

15 15

Low

16

Low

22

Low

29

Low

29

Low

33

Low

41

Low

42

Low

48

Low

52

Lentils green, tinned Broad beans

Low

52

High

79