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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