| 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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