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Glycemic Index Food List

Emilia Klapp, R.D., B.S.

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High Glycemic Food Values

BEANS, GARBANZOS, LENTILS

FOOD ITEM GI FOOD ITEM GI

Baked beans, canned in tomato

sauce, Heinz 55 Black bean soup, can 64

Fava bean, (cooked) 65 Broad beans 79

BREADS AND CEREALS

Breadfruit, breadnut 65 Buiscuit 70

Bagels 72 Baguette white bread 95

Barley, flakes 66 Bulgur wheat (cooked) 55

Tapioca 85 Puffed wheat (cereal) 74

Maizena (corn starch) 85 Matzo bread (white flour) 70

Whole-grain bread 65 Muesli (with sugar or honey

added...) 65

Pearl barley 60 Digestive buiscuits 58

Oat bran 55 Hamburger buns 85

Oatmeal, porridge 60 Millet, sorghum 70

Mini wheats (cereal) 57 Refined cereals (with sugar added) 70

Muesli 56 Rolls, white 73

Muffin (unsweetened) 62 Rye-flour bread 64

White bread, gluten-free 90 Whole meal bread 69

Water buiscuits 65 Waffles (with sugar) 75

White sandwich bread 85 White wheat flour 85

Pizza, cheese 60 Pita bread, white 57

Pretzels 81 Rye bread (30% of rye) 65

Shredded Wheat 69 Shortbread 64

Special K 70 Spelt, einkorn 65

CORN

Polenta, corn meal 70 Corn flakes 83

Pop corn (without sugar) 85 Corn flour 70

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FOOD ITEM GI FOOD ITEM GI

Corn chips 74 Corn syrup 115

Sweet corn, corn 65 Corn Chips 75

Tacos 70

DRINKS AND BEVERAGES

Cola drinks, soft drinks, sodas 70 Beer 110

CAKES, PASTRIES, SUGAR, CHOCOLATE

Chocolate bar (with sugar added) 70 Cake, tart 65

Cake, angel 67 Butter cookies, shortbread, spritz

Biscuit (flour, butter, sugar) 55

Croissant 67 Brown sugar 70

Danish pastry 59 sugar (white) 70

Honey 60 Ice cream (regular, sugar added) 60

Jelly beans 80 Jam (sugar added) 65

Maple syrup 65 Marmalade (with sugar) 65

Mars, Sneakers, Nuts, etc. 65 Doughnuts 75

Molasses 70 Mars bar 64

Wheat syrup, rice syrup 100 Pound cake 54

Powder chocolate (with sugar) 60 Sorbet (with sugar added) 65

FRUITS AND FRUIT JUICES

Bananas (ripe) 54 Apricots (can with syrup) 64

Apricots, fresh 57 Dried dates 70

Bleuberries, wild 53 Cantaloupe 65

Cherries, dark 63 Cranberries, dried, sweetened 64

Dates 103 Melons 60

Figs, dried, tenderized 61 Fruit cocktail,canned 55

Grapes 53 Grape juice, unsweetened 55

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FOOD GI FOOD GI

Kiwis 53 Plantain, cooked 70

Mango, fresh 55 Mango juice, unsweetened 55

Papaya (fresh fruit) 55 Peaches (tin/can, with syrup) 58

Raisins (red and golden) 65 Tamarind, Indian date (sweet) 65

Orange juice 52 Mixed fruit, dried 60

Pineapple (tin/can) 65 Pineapple 59

Raisins 64 Watermelon 76

PASTA

Chinese noodles (rice) 65 Couscous, semolina 65

Hard/durum wheat semolina 60 Gnocchi 70

Lasagna (hard wheat) 60 Macaroni cheese 64

Lasagna (soft wheat) 75 Noodles (tender wheat) 70

Ravioli (hard wheat) 60 Spaghetti, well cooked 55

Ravioli (soft wheat) 70 Tagliatelle (well cooked) 55

POTATOES

Mashed potatoes 80 Fried potatoes, scalloped potatoes 95

Potato flour (starch) 95 Potatoes, oven cooked 95

Potato boiled 56 Potato steamed 65

Potato, micro-waved 82 Potato instant 83

Unpeeled boiled/steamed potato 65 Potato chips, crisps 70

Pealed boiled potatoes 70 Potato flour 90

Unpeeled boiled/steamed potato 65 65

RICE

Perfumed rice (jasmine...) 60 Long-grain rice 60

Puffed rice 85 Standard rice 70

Sticky rice 90 Sushi 55

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FOOD GI FOOD GI

Rice, red 55 Rice, brown 55

Rice bread 70

Rice, wild 57 Rice white 58

Rice instant 85 Rice pasta 92

Rice Krispies 82 Risotto 70

Rice cake/pudding 85 Rice milk 85

Rice flour 95 Rice cakes 77

SPICES, SAUCES, AND CONDIMENTS

Mayonnaise (industrial, sweetened)

60 Ketchup 55

Mustard (sugar added) 55

VEGETABLES

Carrots, cooked 85 Green pea soup, can 66

Turnip root (cooked) 85 Cabbage turnip, rutabaga 70

Chesnut flour 65 Pumpkin, gourd 75

Chestnut 60 Parsnips 97

Squash 77 Yam 65

Beet, beetroot (cooked) 65 Turnip (coked) 85

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Medium Glycemic Index Foods

BEANS, PEAS, GARBANZOS, LENTILS and RICE

FOOD GI FOOD GI

Beans, canned in tomato sauce 48 Beans, black-eyed, boiled 42

Beans, borlotti, canned, drained 41 Beans, black-eyed 41

Beans, kidney, dark red, canned 43 Kidney beans, boiled 51

Fava beans 40 Falafel, (fava beans) 40

Chickpeas, canned 42

Basmati rice 50 Brown basmati rice 45

Brown rice, unpolished rice 50 Uncle Bens ready whole

brown

48

Banana cake, home made 51 Barley, cracked 50

BREADS, CEREALS and PASTA

Bread with appr. 65% quinoa 50 Biscuit (whole flour, no

sugar)

50

Bread, 100% integral flour 40 Bread, multi grain 50

Buckwheat, kasha, saracen (integral;

flour or bread)

40 Quinoa flour 40

Egyptian wheat, kamut 40 Kamut bread and flour

(integral)

45

Muesli (no sweet) 50 Cereal bar, energetic (no

sugar)

50

Muffin, apple, home made 46 Matzo bread (integral flour) 47

Multi grain bread 48 Rye (integral; flour, bread) 45

Oat flakes (uncooked) 40 Oats 40

Porridge, non instant 49 Pumpernickel bread 45

Spelt, einkorn (integral) 45 All-Bran Fruit n Oats,

Kelloggs

39

Toasted integral bread 45 Shortbread (whole flour, no

sugar)

40

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FOOD GI FOOD GI

Wasa light rye 50 Whole cuscus/semolina 50

Whole bulgur wheat (cooked) 45 Whole cereals (no sugar

added)

45

Whole couscous, whole semolina 45 Muffin 9 Grains 43

Whole wheat pasta 50 Wheat kernels 41

All Bran 50

Capellini pasta, al dente 45 Fettuccine, egg, boiled 40

Integral wheat pasta, al dente 40 Macaronis (durum wheat) 47

Spaghetti al dente, cooked 5 min. 40 Spaghetti, white (15 min

cooked)

45

FRUIT, FRUIT JUICES

Coconut 45 42

Coconut milk 40 Dried fig 40

Cranberry, Cranberry juice

(unsweetened)

50 Jerusalem artichoke 50

Dried plums/prunes 40 Pineapple (fresh fruit and

juice)

46

Ice cream, low fat 50 Grapefruit juice

(unsweetened)

48

Grapefruit Jam (no sugar added) 45 Plantain/cooking banana/

(raw)

45

Kiwifruit, monkey peach 50 Apple juice (unsweetened) 50

Orange juice (fresh squeezed and

unsweetened)

45 Sorbet (unsweetened) 40

Peaches 42 Persimmon, kaki-persimmon 50

VEGETABLES, VEGETABLE JUICES, SPREADS

Carrot juice (unsweetened) 45 Tomato sauce (with sugar) 45

Peanut butter (no sugar added) 40 Potato, new 57

8

FOOD GI FOOD GI

Tahini 40

Sweet potatoes 54 Yam 51

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Low Glycemic Index Foods Alphabetical Order

BEANS, LENTILS, GARBANZOS

FOOD GI FOOD GI

Beans, canned refried 38 Black beans, boiled 30

Black beans 35 Brown lentils 30

Butter beans, canned, drained 36 Butter beans, boiled 31

Cannellini beans, boiled 31 Adzuki/azuki bean 35

Chick peas, canned 35 Chick pea flour 35

Falafel (chick peas) 35 Hummus, homus, humus 25

Green lentils 29 Tofu, soybean curd 15

Mung beans 25 Kidney/pinto beans, boiled 30

Soy beans, boiled 16 Soy flour 25

Yellow lentils 30 Chick peas, garbanzos, boiled 33

GRAINS AND CEREALS

All-Bran Kelloggs 34

Blanched barley 25 Amaranth, seeds 35

Bran (oat, wheat...) 15 Oat milk (non cooked) 30

Essene/ezekiel bread (sprouted) 35 Quinoa 35

Rye 34 Cereal, barley, boiled 25

Tempeh 15 Wheat germ 15

CHOCOLATE

Chocolate milk with fructose 20 Chocolate, plain (>85% of cocoa) 20

Chocolate (more than 70%

cocoa)

25 Cocoa powder (no sugar added) 20

FRUIT

Apples, fresh fruit 38 Apple stew, apple sauce 35

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FOOD GI FOOD GI

Cherries 22 Apricots (fresh and dried) 31

Apples, dried 35 Apricots , dried 35

Figs (fresh fruit) 35 Strawberries (fresh fruit) 25

Blueberries 25 Grapefruit, (fresh fruit) 25

Nectarines (fresh fruit) 35 Oranges (fresh fruit) 35

Peaches (fresh fruit) 35 Plums, prunes (fresh fruit) 39

Pears (fresh fruit) 38 Pomegranate (fresh fruit) 35

Raspberry (fresh fruit) 25 Tangerines, madarines 30

Blackberries, (fresh fruti) 25

DAIRY PRODUCTS, ICE-CREAM, MILK & ALTERNATIVES

Milk, whole 27 Milk fat-free & 2% fat 32

Milk, chocolate 24 Powder milk 30

Yogurt 35 Soy yogurt (fruit flavored) 35

Quark, curd cheese 30 Almond milk 30

Soya milk 30 Soy yogurt (unflavored) 20

Ice cream (with real fructose) 35 Chocolate mouse, diet Nestle 31

Ice cream, low fat, vainilla 35

NUTS, SEEDS, BUTTERS AND SPREADS

Hazelnut butter (unsweetened) 25 Almonds 15

Cashew nuts 22 Marmalade (no sugar added)

Pistachio, green almond 15 Walnuts 15

Hazelnuts, filberts, Barcelona

nuts

15 Peanut butter (unsweetened) 25

Linum, sesame (seeds) 35 Peanuts 15

Sunflower seeds 35 Pine seeds, pignolas 15

Almond paste (unsweetened) 35

PASTA

Fettuccine 32 Chinese noodles 35

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FOOD GI FOOD GI

Ravioli, durum wheat 39 Spaghetti whole wheat 37

Spaghetti, protein-enriched 27 Vermicelli white, durum wheat 35

RICE

Wild rice 35

SPICES, SAUCES, AND SWEETENERS

Ginger 15 Tamari sauce (unsweetened) 20

Garlic 30 Spices (parsley, basil, oregano, etc) 5

Dijon type mustard 35 Pprika 15

Agave syrup 15

VEGETABLES

Asparagus 15 Carrots (raw) 30

Artichoke 15 Asparagus 15

Beet (raw) 30 Avocado 10

Broccoli 15 Brussels sprouts 15

Cabbage 15 Cauliflower 15

Cucumber 15 celery 15

Chicory, endive 15 Chili pepper 15

Tomatos, dried 35 Eggplant 20

Green beans 15 Green peas (fresh) 35

Indian corn 35 Leeks, scallions 15

Lettuce, all varieties 15 Lemon 20

Lemon juice (unsweetened) 20 Spinach 15

Mushroom, fungus 15 Olives 15

Onions 15 Peppers, all varieties 15

Pesto 15 Peas, dried 22

Pickle 15 Radish 15

Show peas 15 Ratatouille 20

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FOOD GI FOOD GI

Salad, lettuce 15 Sauerkraut, sourcrout 15

Squash (summer) 15 Sweet peppers (red, green), 15

Split peas 25 Tomato juice 35

Tomato sauce (no sugar added) 35 Tomato soup, canned 38

Tomatoes 15 Turnip (raw) 30

Zucchini 15