Breakfast Cereal
Low GI
|
|
All-bran
(UK/Aus) |
30 |
All-bran
(US) |
50 |
Oat bran |
50 |
Rolled Oats |
51 |
Special K
(UK/Aus) |
54 |
Natural
Muesli |
40 |
Porridge |
58 |
Medium GI |
|
Bran Buds |
58 |
Mini Wheats |
58 |
Nutrigrain |
66 |
Shredded
Wheat |
67 |
Porridge
Oats |
63 |
Special K
(US) |
69 |
High GI |
|
Cornflakes |
80 |
Sultana Bran |
73 |
Branflakes |
74 |
Coco Pops |
77 |
Puffed Wheat |
80 |
Oats in
Honey Bake |
77 |
Team |
82 |
Total |
76 |
Cheerios |
74 |
Rice
Krispies |
82 |
Weetabix |
74 |
Staples
Low GI |
|
Wheat Pasta
Shapes |
54
|
New Potatoes |
54 |
Meat Ravioli |
39 |
Spaghetti |
32
|
Tortellini
(Cheese) |
50 |
Egg
Fettuccini |
32 |
Brown Rice |
50
|
Buckwheat |
51
|
White long
grain rice |
50
|
Pearled
Barley |
22
|
Yam |
35
|
Sweet
Potatoes |
48
|
Instant
Noodles |
47 |
Wheat
tortilla |
30 |
Medium GI |
|
Basmati Rice |
58
|
Couscous |
61
|
Cornmeal |
68
|
Taco Shells |
68
|
Gnocchi |
68
|
Canned
Potatoes |
61
|
Chinese
(Rice)
Vermicelli |
58 |
Baked
Potatoes |
60 |
Wild Rice |
57 |
High GI |
|
Instant
White Rice |
87
|
Glutinous
Rice |
86
|
Short Grain
White Rice |
83
|
Tapioca |
70
|
Fresh Mashed
Potatoes |
73
|
French Fries |
75
|
Instant
Mashed
Potatoes |
80
|
|
Bread
Low GI |
|
Soya and
Linseed |
36 |
Wholegrain
Pumpernickel |
46
|
Heavy Mixed
Grain |
45 |
Whole Wheat |
49 |
Sourdough
Rye |
48 |
Sourdough
Wheat |
54 |
Medium GI |
|
Croissant |
67
|
Hamburger
bun |
61 |
Pita, white |
57 |
Wholemeal
Rye |
62 |
High GI |
|
White |
71 |
Bagel |
72 |
French
Baguette |
95 |
Snacks & Sweet
Foods
Low GI |
|
Slim-Fast
meal
replacement |
27 |
Snickers Bar
(high fat) |
41 |
Nut & Seed
Muesli Bar |
49 |
Sponge Cake |
46
|
Nutella |
33
|
Milk
Chocolate |
42
|
Hummus |
6 |
Peanuts |
13
|
Walnuts |
15 |
Cashew Nuts |
25
|
Nuts and
Raisins |
21 |
Jam |
51 |
Corn Chips |
42 |
Oatmeal
Crackers |
55 |
Medium GI |
|
Ryvita |
63
|
Digestives |
59
|
Blueberry
muffin |
59
|
Honey |
58
|
High GI |
|
Pretzels |
83
|
Water
Crackers |
78
|
Rice cakes |
87
|
Puffed
Crispbread |
81
|
Donuts |
76
|
Scones |
92
|
Maple
flavoured
syrup |
68
|
Legumes (Beans)
Low GI |
|
Kidney Beans
(canned) |
52 |
Butter Beans |
36
|
Chick Peas |
42
|
Haricot/Navy
Beans |
31
|
Lentils, Red |
21
|
Lentils,
Green |
30
|
Pinto Beans |
45
|
Blackeyed
Beans |
50
|
Yellow Split
Peas |
32
|
Medium GI |
|
Beans in
Tomato Sauce |
56
|
|
Vegetables
Low GI |
|
Frozen Green
Peas |
39 |
Frozen Sweet
Corn |
47 |
Raw Carrots |
16 |
Boiled
Carrots |
41 |
Eggplant/Aubergine |
15 |
Broccoli |
10 |
Cauliflower |
15 |
Cabbage |
10 |
Mushrooms |
10 |
Tomatoes |
15 |
Chillies |
10 |
Lettuce |
10 |
Green Beans |
15 |
Red Peppers |
10 |
Onions |
10 |
High GI |
|
Pumkin |
75 |
Parsnips |
97 |
Fruits
Low GI |
|
Cherries |
22
|
Plums |
24
|
Grapefruit |
25
|
Peaches |
28
|
Peach,
canned in
natural
juice |
30 |
Apples |
34 |
Pears |
41 |
Dried
Apricots |
32 |
Grapes |
43 |
Coconut |
45 |
Coconut Milk |
41 |
Kiwi Fruit |
47 |
Oranges |
40 |
Strawberries |
40 |
Prunes |
29 |
Medium GI |
|
Mango |
60
|
Sultanas |
56
|
Bananas |
58
|
Raisins |
64
|
Papaya |
60
|
Figs |
61 |
Pineapple |
66 |
High GI |
|
Watermelon |
80
|
Dates |
103
|
Dairy
Low GI |
|
Whole milk |
31
|
Skimmed milk |
32 |
Chocolate
milk |
42 |
Sweetened
yoghurt |
33 |
Artificially
Sweetened
Yoghurt |
23 |
Custard |
35 |
Soy Milk |
44 |
|