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May 15th, 2018
Glycemic Index List


The glycemic index or GI measures the effect of carbohydrates on blood sugar levels. High GI indicates a faster breakdown of carbohydrates, and a rapid release of glucose into the bloodstream during digestion while low GI indicates a slower breakdown and therefore a more gradual release of glucose.

Glycemic Index List
Fructose 12-25, average 19
Glucose 85-111, average 100
Glucose consumed with 15-20 grams of fiber 57-85
Glucose consumed with protein and fat 56
Honey 32-87, average 55
Lactose 46
Milk, regular (full fat) 11-40, average 27
Milk, skim – 32
Yogurt without added sugar – 14-23
White bread 64-87 – averages 70 and 73
Whole wheat bread made with whole wheat flour – 52-87 average 71
Wheat bread made with 50% cracked wheat kernels 58
Wheat bread made with 75% cracked wheat kernels 48
vary widely (38-102), but most between 55 and 80
Rice Cakes – 61-91, average 78
High fiber rye crispbread – 59-69, average64
Stoned Wheat Thins – 67
All-Bran – 30-51, average 42
Bran Buds – 58
Bran Buds with Psyllium – 47
Cornflakes 72-92, average 81 (USA cornflakes were the 92)
Corn Chex 83
Crispix 87
Fruit Loops – 69
Golden Grahams – 71
Grape Nuts 67-85 average 71
Life – 66
Puffed Wheat – 67-80
Rice Krispie type cereals – 81-95
Rice Chex – 89
Shredded Wheat – 67-83 average 75
Special K – 54-84
Weetabix and similar – 61-74 – average 70
Cream of Wheat – 66
Instant Cream of Wheat – 74
Oatmeal from rolled oats (not instant) 42-75, again highest was US oatmeal average 58
Quick cooking oats – 66
Barley – 22-48
Barley, cracked – 50
Barley, rolled – 66
Buckwheat – 49-63
Cornmeal boiled in water – 69
Couscous (processed wheat) – 61-69
Millet – 71
Rice, long-grained white – 50-64, average 56
Rice, short and medium grained white – 83-93
Rice, brown – 66-87
Wheat, whole kernels – 30-48
Wheat, bulgar (cracked wheat) – 46-53, average 48
Apples – 28-44, average 38
Apricots, raw – 57
Apricots, canned in light syrup – 64
Apricots, dried 31
Apricot fruit spread (reduced sugar) – 55
Banana, underripe – 30
Banana, overripe – 52
Banana, not specified 46-70
Cantaloupe 65
Cherries 22
Dates 103
Grapefruit 25
Grapes 46-49
Kiwi Fruit 47-58
Mangoes 41-60, average 51
Oranges 31-51, average 42
Papayas 56-60, average 59
Peaches 28-56
Pears 33-42
Pineapple 51-66
Plums 24-53
Raisins 64
Strawberries 40
Watermelon 72
Carrot Juice – 43
Cranberry Juice Cocktail – 52-68
Grapefruit Juice 48
Orange Juice 46-53
Pineapple Juice – 46
Tomato Juice – 38
Beets 64
Carrots 16-92 average 47
Corn 37-62, average 53
Parsnips 97
Peas, green, fresh or frozen 39-54, average 48
Potato 56-111 – most averages usually given in high 80’s
Potato, instant – 74-97, average 80
Rutabaga 72
Sweet potato – 44-78, average 61*
Blackeyed peas 33-50
Butter beans 28-36, average 31
Chick peas (garbanzo beans) 31-36
Chick peas, canned 42
Kidney beans 13-46, average 34
Kidney beans, canned 52
Lentils 18-37
Lentils, canned 52
Navy beans (white beans, haricot) 30-39
Navy beans, pressure cooked 29-59
Peas, dried, split 32
Pinto beans 39
Pinto beans, canned 45
Soy beans 15-20
Soy beans, canned 14
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