Glycemic Index Of Common Foods

What is glycemic index and why is it important… The most common foods are listed below by their glycemic index values.

What is glycemic Index?

The glycemic index (G.I.) is a way of measuring how much certain foods trigger a rise in blood sugar. Anything above 100 is very high and you should aim for foods that are not higher than about 70 on the index.

As soon as you eat refined sugar or simple carbohydrates, your blood sugar level will spike causing a corresponding rise in insulin levels. After a sharp rise, follows an abrupt fall. Foods which are lower in the GI scale, such as complex carbohydrates, usually have quite a lot of fiber mixed in with the sugar. The fiber takes a while to process, so the sugar is absorbed more slowly by the body.

It’s always a good idea to monitor your body’s reaction to certain foods anyway, as you may also have allergies, which could also lead to low energy levels.

Please seeWhy High glycemic index foods cause tirednessfor more details.

Glycemic index of common foods

White Bread = 100

Bakery products

Cake, sponge	66	Cake, flan	93
Cake, banana	67	Cake, angel food	95
Cake, pound	77	Croissant	96
Pastry	84	Crumpet	98
Pizza, cheese	86	Donut	108
Muffins	88	Waffles	109

Beverages

Soy milk	43	Soft drink, fanta	97
Cordial, orange	94	Lucozade	136

Breads

Burgen Soy Lin	27	Pumpernickel	71
Burgen Oat Bran & Honey Loaf	43	Linseed Rye Bread	78
Burgen Mixed Grain	48	Pita Bread, white	82
PerforMAX	54	Hamburger bun	87
Barley Kernel Bread	55	Rye flour Bread	92
Burgen Fruit Loaf	62	Wheat Bread, high fiber	97
Holsom’s	64	Wheat Bread, white	101
Rye Kernel Bread	66	Bagel, white	103
Fruit Loaf	67	Bread stuffing	106
Ploughman’s Loaf	67	Wheat Bread, gluten free	129
Oat Bran Bread	68	Kaiser rolls	105
MIXED Grain Bread	69	French Baguette	136

Breakfast cereals

Rice Bran	27	Life	04
Kelloggs’s All Bran Fruit ‘ n Oats	55	Nutri-Grain	94
All Bran	60	Shredded Wheat	99
Porridge (oatmeal)	70	Cream of Wheat	100
Bran Buds	75	Sultana Bran	105
Special K	77	Puffed Wheat	105
Oat Bran	78	Cheerios	106
Muesli	80	Rice Krispies	117
Cornflakes	119	Rice Bubbles	128

Cereals, grains

Barley, pearled	36	Sweet corn	78
Rye	48	Rice, brown	79
Wheat kernels	59	Rice, white	83
Rice, instant, boiled	65	Couscous	93
Bulgur	68	Taco shells	97
Rice, parboiled	68	Tapioca, boiled with milk	114
Barley, cracked	72	Cornmeal	97
Wheat, quick cooking	77	Millet	98
Buckwheat	78

Cookies

Oatmeal cookies	79	Arrowroot	95
Rich Tea Cookies	79	Graham Wafers	106
Digestives	84	Vanilla Wafers	110
Shredded Wheat	89	Morning Coffee Wafers	128
Shortbread	106

Crackers

Jazz	79	Rice Cakes	110
High Fiber Crispbread	93	Sao	100
Breton Wheat Crackers	96	Water Crackers	102
Stoned Wheat Thins	96	Puffed Crispbread	116

Dairy products

Yoghurt, low fat, artificially sweetened	20	Yoghurt, unspecified	51
Milk, chocolate, artificially sweetened	34	Yakult, fermented milk	64
Milk, + 30g bran	38	Ice cream, low fat	71
Milk, full fat	39	Ice Cream	87
Milk, skimmed	46	Milk chocolate, sugar sweetened	49
Yoghurt, low fat, fruit sugar sweet	47	Milk custard	61

Fruit and fruit products

Cherries	32	Pineapple juice	66
Grapefruit	36	Peach, canned	67
Apricots	44	Grapefruit juice	69
Pear, fresh	53	Orange juice	74
Apple	54	Kiwifruit	75
Plum	55	Banana	77
Apple juice	58	Fruit cocktail	79
Peach, fresh	60	Mango	80
Orange	63	Sultanas	80
Pear, canned	63	Apricots, fresh	82
Grapes	66	Pawpaw	83
Raisins	91	Watermelon	105
Rockmelon (cantaloupe)	93	Pineapple	94

Legumes

Soya beans, canned	20	Lentils, red	36
Soya beans	25	Beans, dried	40
Kidney Beans	42	Haricot beans	54
Lentils, green	42	Chick peas	60
Butter beans	44	Black-eyed beans	59
Split peas, yellow, boiled	45	Pinto Beans, canned	64
Lima beans, baby, frozen	46	Baked beans, canned	69
Kidney beans, autoclaved	49	Butter Beans	77
Broad beans (fava beans, fool, foul)	113	Romano Beans	65

Pasta

Spaghetti, protein enriched	38	Instant noodles	67
Spaghetti, wholemeal	53	Tortellini, cheese	71
Spaghetti, white	59	Spaghetti, durum	78
Fettuccine	46	Macaroni and Cheese	92
Vermicelli	50	Gnocchi	95
Star Pastina	56	Rice pasta, brown	131
Ravioli, meat filled	56	Macaroni	64
Capellini	64

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Root vegetables

Yam	73	Sweet Potato	77
Potato, boiled	80	Potato, new	81
Potato, canned	87	Beets	91
Potato, steamed	93	Potato, mashed	100
Carrots	70	Swede	103
Potato, instant	118	Potato, baked	121
Parsnips	139

Snack foods/Confectionaries

Peanuts	21	Potato Crisps	79
Mars M&Ms; (peanut)	46	Popcorn	79
Mars Snicker Bars	57	Muesli Bars	87
Mars Twix Cookie Bars	62	Mars Kudos	87
Mars Chocolate (Dove)	64	Mars Bar	98
Jams and Marmalades	70	Mars Skittles	98
Chocolate	77	Life Savers	100
Corn Chips	105	Jelly Beans	114
Pretzels	116	Dates	146