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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