glycemic index food list
TRANSCRIPT
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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
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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