Glycemic index information

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
Vegetables 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
Low-fat 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

Notes: *high in empty calories **low-calorie and nutritious foods 

Glycemic diet info:

Glycemic Index Food List

Visit Site  |  Free Glycemic Index Profile Analysis |  GI Diet Delivery

Category	Food Name	Glycemic Index
Vegetables
	Baked Beans Kidney beans. Lima beans. Navy beans. Pinto beans Soy beans. Beets. Tomato Sauce Peas Sweetcorn Broccoli, cauliflower, celery Vegetarian chili Mashed potato, instant French Fries, baked Potato, peeled & steamed Carrots	48 27 32 38 45 18 64 49 48 48 10-25 39 74 54 65 47
Breads | Glycemic Index of Bread
	Dark rye French baguette Hamburger bun Kaiser roll Pita bread – whole wheat Sourdough Fruit Bread White bread Wonder Bread, White Enriched Wheat bread – stoneground Whole wheat Bagel, plain, white Wholegrain Bread Multigrain Breads English Muffin, Whole Grain Oat Bread Rye Bread Bran Muffin	51 95 61 73 57 52 53 70 71 53 69 72 40 45 45 65 50 65
Meats / Chicken | Glycemic Index of Meat and Chicken
	Sweet & Sour Chicken w/Noodles Lean Cuisine, French style Chicken Beef casserole Chicken Nuggets, frozen Fish Fingers (strips) Pizza, cheese Sausages Hamburger (with bun) Chicken Nuggets, frozen & microwaved Sushi, roasted	41 36 53 46 38 60 28 66 46 55
Cereal
	All-Bran Kellogs Bran Flakes, Post Cheerios Cocoa Krispies Corn Chex Corn Flakes Corn Pops Cream of Wheat. Frosted Flakes Froot Loops Grapenuts Flakes Frosted Mini Wheats Honey Smacks Multi Bran Chex Museli Raisin Bran Rice Chex Shredded Wheat Honey Smacks Special K Total Pancakes, from shake Mix Pop Tarts	42 74 74 77 83 84 80 74 55 69 80 58 71 58 43 73 89 83 56 54 76 67 70
Rice
	Barley, pearled Couscous Instant, 1 cup, cooked Uncle Bens, converted Long grain White Short grain, white Rice Noodles Instant rice – white (boiled) Brown rice (boiled) Brown rice (steamed)	25 65 87 44 41 72 53 87 72 50
Cookies
	Graham crackers Oatmeal cookie Vanilla wafers	74 55 77
Crackers
	Rice cakes, plain Stoned wheat thins Water cracker	82 67 78
Dairy
	Ice cream, vanilla, 10% fat Low Fat Ice Cream Milk, whole Milk, skim Milk, chocolate, 1% Pudding Milk, soy Tofu frozen dessert, low fat Yogurt, nonfat, fruit, sugar Yogurt, nonfat, plain, artificial sweet. Yogurt, nonfat, fruit, artificial sweet Custard	61 35 27 32 34 43 31 115 33 14 14 43
Fruits
	Apple, 1 medium Apple juice, unsweetened Apricots, 3 medium Banana bread Banana Cherries Cranberry juice Grapefruit, raw Grapes, green Kiwi Mango Orange Orange juice Peach Pea Pineapple Plums Prunes Raisins Watermelon Cantaloupe	38 40 57 47 55 22 52 25 46 52 55 44 46 30 38 66 69 29 64 72 65
Pasta / Pizza
	Fettuccine Linguine Linguine with Shrimp Dinner Macaroni Deluxe macaroni & Cheese Dinner Ravioli, meat Ravioli, drum wheat flour, meat Spaghetti, white Spaghetti, wheat Spaghetti, white, boiled Spiral, durum Tortellini, cheese Vermicelli Pizza, Super Supreme Pizza, Vegetarian Supreme (Pizza Hut) Lasagna, vegetarian Lasagna, meat (Healthy Living brand) Lasagna, beef	45 52 40 47 36 39 39 41 37 42 43 50 35 36 49 20 28 47
Snacks
	Vanilla wafers Doughnut, deep-fried Apple Muffin Sponge cake, plain Snickers Candy bar Pretzels Potato chips French Fries Popcorn, light, microwave Popcorn, regular Pop Tarts, chocolate M&M's Chocolate candy, peanut Snickers Bar Mars Bar Peanuts Cashew nuts Granola Bar, chewy Graham crackers Doritos Corn chips	77 75 48 46 41 83 54 75 55 72 70 33 41 68 14 25 61 74 72
Drinks
	Coca-Cola Gatorade Fanta soft drink Apple Juice Orange Juice Tomato Juice Lemonade, sweetened Fruit Punch Chocolate Milk	77 78 63 40 50 38 54 67 34