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The Glycemic Index(GI)

GI Tables

Below, please find the GI values of some common foods. The only way to accurately determine the GI value of a food is through clinical testing, as detailed in our Standard Protocol.

This table is intended to provide a sampling of foods for comparison. For a more extensive listing, please visit www.ajcn.org/cgi/content/full/76/1/5/T1.

Breads | Cereals | Muffins | Grains | Corn | Pasta | Potatoes
Legumes | Fruits | Sweets | Sugars | Prepared Foods

BREADS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Pumpernickel Wholegrain 47    
Wholemeal Rye   57-68  
Linseed Rye   56  
Pumpernickel Bread   58  
Pita Bread   59  
High Fibre crispbread   60  
English Muffin (white)   61  
Stoneground Wholewheat   62  
Hamburger bun (white)   62  
Rye Crispbread   64  
High Fibre White   69  
Croissant   69  
Light Rye   69  
Crumpet     70
White or whole wheat Bread     71
Melba Toast (white)     71
Bagel (white)     74
Kaiser Rolls     74
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CEREALS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Bran Buds with Psyllium 48    
Red River Cereal 50    
Oat Bran 51    
Bran Bud (no psyllium)   59  
Bran Chex   59  
Muesli   61  
Cream of Wheat   67  
Life   67  
Instant Oats   67  
Grapenuts   69  
Puffed Wheat   69  
Golden Grahams     73
ProStars     73
Instant Cream of Wheat     75
Weetabix     75
High Fibre Cornflakes     75
Cheerios     76
Corn Bran     76
Total     78
Grapenuts Flakes     81
Corn Chex     84
Rice Krispies     84
Shredded Wheat     84
Team     84
Crispix     89
Rice Chex     91
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MUFFINS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Blueberry Muffin   60  
Bran Muffin   61  
Carrot Muffin   63  
Oatmeal Muffin     70
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GRAINS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Pearl Barley 33    
Rye Kernels 34    
Wheat Kernels 46    
Bulgur 48    
Rice, Parboiled (long grain white) 48    
Cracked barley 51    
Rice, Cajun Style 51    
Buckwheat   55  
Rice, long grain & wild   55  
Rice, Garden Style   56  
Rice, Saskatchewan Wild   58  
Rice, Mexican Fast & Fancy   59  
Couscous (Near East)   62  
Rice, polished white   64  
Couscous (Tunisian)     71
Tapiocoa     82
Corn, Frozen 48    
Taco Shells   69  
Cornmeal     70
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CORN
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Corn Chips     76
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PASTA
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Bean Thread 26    
Spaghetti (protein-enriched) 27    
Spaghetti 32    
Capellini 46    
Macaroni & Cheese (homemade) 46    
Instant Noodles 48    
Cheese Tortellini 51    
Rice Vermicelli   59  
Macaroni & Cheese (boxed)   66  
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POTATOES
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
White potato, boiled   59  
Sweet potato   60  
White potato, baked   61  
White potato, canned   62  
White potato, boiled & mashed     74
French Fries    64  
Instant Mashed Potato     88
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LEGUMES
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Green lentils, boiled 22    
Red lentils 26    
White beans, boiled 31    
Chick peas, boiled 31    
Yellow Split peas, boiled 32    
Lima Beans 33    
Pinto beans 39    
Chick Pea Curry, canned 41    
Chick peas, canned 43    
Kidney beans 43    
Lentil Soup, canned 45    
Pinto Beans, canned 46    
Green Lentils, canned 53    
Kidney beans, canned 53    
Baked Beans   55  
Split Pea Soup   61  
Black Beans   66  
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FRUITS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Apricots, dried 33    
Pears, fresh 41    
Apple juice 42    
Banana, under ripe (green at tips) 42    
Pears, canned 45    
Pineapple juice 47    
Grapefruit juice 49    
Oranges 49    
Peaches, canned 53    
Banana, ripe (all yellow) 54    
Fruit Cocktail   56  
Banana, over ripe (brown spots)   64  
Apricots, canned   65  
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SWEETS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Pound cake   55  
Arrowroot   63  
Digestives   63  
Flan Cake   66  
Angel Food Cake   68  
Graham Wafers     76
Doughnut     77
Vanilla Wafers     79
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SUGARS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Fructose 25    
Lactose 49    
Sucrose   65  
Glucose     100
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PREPARED FOODS
Food Low
(‹55)		 Medium
(55-69)		 High
(›70)
Cheese Pizza   61  
Waffles     78
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