Glycemic Index Chart

Food List Rating Food Glycemic Index 
Bakery Products
Pound cake Low 54  
Danish pastry Medium 59  
Muffin (unsweetened) Medium 62  
Cake , tart Medium 65  
Cake, angel Medium 67  
Croissant Medium 67  
Waffles High 76  
Doughnut High 76  
Beverages
Soya milk Low 30  
Apple juice Low 41  
Carrot juice Low 45  
Pineapple juice Low 46  
Grapefruit juice Low 48  
Orange juice Low 52  
Biscuits
Digestives Medium 58  
Shortbread Medium 64  
Water biscuits Medium 65  
Ryvita Medium 67  
Wafer biscuits High 77  
Rice cakes High 77  
Breads
Multi grain bread Low 48  
Whole grain Low 50  
Pita bread, white Medium 57  
Pizza, cheese Medium 60  
Hamburger bun Medium 61  
Rye-flour bread Medium 64  
Whole meal bread Medium 69  
White bread High 71  
White rolls High 73  
Baguette High 95  
Breakfast Cereals
All-Bran Low 42  
Porridge, non instant Low 49  
Oat bran Medium 55  
Muesli Medium 56  
Mini Wheats (wholemeal) Medium 57  
Shredded  Wheat Medium 69  
Golden Grahams High 71  
Puffed wheat High 74  
Weetabix High 77  
Rice Krispies High 82  
Cornflakes High 83  
Cereal Grains
Pearl barley Low 25  
Rye Low 34  
Wheat kernels Low 41  
Rice, instant Low 46  
Rice, parboiled Low 48  
Barley, cracked Low 50  
Rice, brown Medium 55  
Rice, wild Medium 57  
Rice, white Medium 58  
Barley, flakes Medium 66  
Taco Shell Medium 68  
Millet High 71  
Dairy Foods
Yogurt low- fat (sweetened) Low 14  
Milk, chocolate Low 24  
Milk, whole Low 27  
Milk, Fat-free Low 32  
Milk ,skimmed Low 32  
Milk, semi-skimmed Low 34  
Ice-cream (low- fat) Low 50  
Ice-cream Medium 61  
Fruits
Cherries Low 22  
Grapefruit Low 25  
Apricots  (dried) Low 31  
Apples Low 38  
Pears Low 38  
Plums Low 39  
Peaches Low 42  
Oranges Low 44  
Grapes Low 46  
Kiwi fruit Low 53  
Bananas Low 54  
Fruit cocktail Medium 55  
Mangoes Medium 56  
Apricots Medium 57  
Apricots  (tinned in syrup) Medium 64  
Raisins Medium 64  
Pineapple Medium 66  
Watermelon High 72  
Pasta
Spaghetti, protein enriched Low 27  
Fettuccine Low 32  
Vermicelli Low 35  
Spaghetti, whole wheat Low 37  
Ravioli, meat filled Low 39  
Spaghetti, white Low 41  
Macaroni Low 45  
Spaghetti, durum wheat Medium 55  
Macaroni cheese Medium 64  
Rice pasta, brown High 92  
Root Crop
Carrots, cooked Low 39  
Yam Low 51  
Sweet potato Low 54  
Potato, boiled Medium 56  
Potato, new Medium 57  
Potato, tinned Medium 61  
Beetroot Medium 64  
Potato, steamed Medium 65  
Potato, mashed Medium 70  
Chips High 75  
Potato, micro waved High 82  
Potato, instant High 83  
Potato, baked High 85  
Parsnips High 97  
Snack Food and Sweets
Peanuts Low 15  
M&Ms (peanut) Low 32  
Snickers bar Low 40  
Chocolate bar; 30g Low 49  
Jams and marmalades Low 49  
Crisps Low 54  
Popcorn Medium 55  
Mars bar Medium 64  
Table sugar (sucrose) Medium 65  
Corn chips High 74  
Jelly beans High 80  
Pretzels High 81  
Dates High 103  
Soups
Tomato soup, tinned Low 38  
Lentil soup, tinned Low 44  
Black bean soup, tinned Medium 64  
Green pea soup, tinned Medium 66  
Vegetable and Beans
Artichoke Low 15  
Asparagus Low 15  
Broccoli Low 15  
Cauliflower Low 15  
Celery Low 15  
Cucumber Low 15  
Eggplant Low 15  
Green beans Low 15  
Lettuce, all varieties Low 15  
Lowfat yogurt, artificially sweetened Low 15  
Peppers, all varieties Low 15  
Snow peas Low 15  
Spinach Low 15  
Young summer squash Low 15  
Tomatoes Low 15  
Zucchini Low 15  
Soya beans, boiled Low 16  
Peas, dried Low 22  
Kidney beans, boiled Low 29  
Lentils green, boiled Low 29  
Chickpeas Low 33  
Haricot beans, boiled Low 38  
Black-eyed beans Low 41  
Chickpeas, tinned Low 42  
Baked beans, tinned Low 48  
Kidney beans, tinned Low 52  
Lentils green, tinned Low 52  
Broad beans High 79  
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