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This page updated: Wednesday, March 29, 2006 Double click any word on this page for a definition.
Courtesy Webster’s On-line Dictionary
Low Glycemic Foods
Glycemic Index List of Foods
The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. The book, The New Glucose Revlolution Complete Guide to Glycemic Index Values , contains the most complete list I know of. The first list contains some foods not found in the list from The University of Sydney. Combining the information in both list can assist you greatly in making the proper selections. These list was collected from the glycemic index database compiled by The University of Sydney and other sources. This list is only one criterion for selecting the proper foods to meet your nutritional needs. There are foods on the list that may be "low glycemic" but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues. We are presenting this list as an aid in making better selections. It is your responsibility to make sure the selections meet all of your nutrition goals. Generally speaking, the lower the glycemic index the better for diabetics and people trying to lose weight. There are what on the surface seem to be apparent contradictions. For example, white rice is generally considered to be a high glycemic food, yet there are several white rice entries in the low glycemic list. There are also many good choices that have not as yet been tested and added to the University of Sydney database such as, avocado and artichoke, which are both widely, known to be good choices in most nutrition plans. many of those foods are found in the first list. This list gives us many food choices we may not normally think of and this list can give us options that we may not have considered.
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Low-Glycemic Index Foods:
Less Than 50
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Intermediate-Glycemic Index
Foods: 50 to 70
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High-Glycemic Index Foods:
More Than 70
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Artichoke <15
Asparagus <15
Avocado < 15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
* M&M's Chocolate Candies, Peanut 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
* Mars Snickers Bar 40
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
* Chocolate bar, 1.5 oz 49
Old-fashioned oatmeal 49
Cheese tortellini 50
* Low-fat ice cream 50
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Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
* Potato chips 54
* Pound cake 54
Special K 54
Sweet potato 54
Brown Rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
* Ice cream 61
Kudos Whole Grain Bars (chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Raisins 64
Couscous 65
Quick-cooking oatmeal 65
Rye crispbread 65
* Table sugar (sucrose) 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angel food cake 67
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life Savers 70
Melba toast 70
White bread 70
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Golden Grahams 71
Bagel 72
Corn chips 72
Watermelon 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips 97
Dates 103
Tofu frozen dessert 115
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Data collected by Professor Jennie Brand-Miller & SUGIRS
Last Modified: February 9, 2005
| Food
and Manufacturer |
GI |
serve
(g) |
carb/serve
(g) |
GL |
| Lactitol (25 g test portion) |
-1 |
- |
- |
- |
| Soup, noodle soup (traditional Turkish soup with stock and noodles) |
1 |
254 |
10.7 |
.1 |
| Turkish noodle soup |
1 |
- |
- |
- |
| Isomalt (Sudzucker AG) (Test portion not 100% available carbohydrate) |
2 |
- |
- |
- |
| Lactitol MC (25 g test portion) |
3 |
- |
- |
- |
| Gaio® Tagatose sugar replacement (Arla Foods) (Test portion not 100% available carbohydrate) |
3 |
10g |
- |
- |
| Litesse III Ultra, bulking agent with polydextrose and sorbitol (25 g test portion) |
4 |
- |
- |
- |
| Gram dhal (South Africa) |
5 |
50 |
3.2 |
.2 |
| Hummus (chickpea salad dip) |
6 |
30 |
3.3 |
.2 |
| Peanuts, crushed (South Africa) |
7 |
50 |
4.5 |
.3 |
| Litesse II, bulking agent with polydextrose and sorbitol (25 g test portion) |
7 |
- |
- |
- |
| Xylitol (25 g test portion) |
7 |
- |
- |
- |
| Nopal (prickly pear cactus) (South American) |
7 |
- |
- |
- |
| Nestle Vanilla Carb Smart Ice Cream |
7 |
48 grams |
2.3 |
0.2 |
| Xylitol C (25 g test portion) |
8 |
- |
- |
- |
| Acacia aneura, mulga seed, roasted, wet ground to paste (Australia) |
8 |
50 |
- |
- |
| Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked (Australia) |
8 |
50 |
8 |
.6 |
| Chickpeas (Garbanzo beans, Bengal gram), dried, soaked, boiled 35 min (Philippines) |
10 |
150 |
24 |
2.4 |
| Blue Agave cactus nectar, organic, light, 97% fructose |
10 |
10 |
- |
- |
| ReduceXS™ Chocolate Deluxe formulated meal replacement |
10 |
2 scoops (61g powder) + 350 mL water |
12.2 |
1.2 |
| Full-fat cows' milk (Italy) |
11 |
258 |
12.1 |
1.3 |
| Fermented cow's milk (ropy milk, långfil, 3% fat) |
11 |
258 |
12.1 |
1.3 |
| Fermented cow's milk (filmjölk, 3% fat) |
11 |
258 |
12.1 |
1.3 |
| Blue Agave cactus nectar, organic, light, 90% fructose |
11 |
10 |
- |
- |
| Fructose (25g test portion) |
11 |
25 |
24.9 |
2.7 |
| Bengal gram dhal, chickpea (India) |
11 |
150 |
11.1 |
1.2 |
| Jalna Leben European Style Yoghourt |
11 |
200 grams |
6.8 |
0.7 |
| Fructose (50g test portion) |
12 |
50 |
49.8 |
6 |
| Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana) |
12 |
- |
- |
- |
| Jalna Premium Blend - Greek Style Yoghourt |
12 |
200 grams |
8.3 |
1.0 |
| Kidney bean /white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines) |
13 |
150 |
24 |
3.1 |
| Peanuts (Canada) |
13 |
50 |
4.5 |
.6 |
| Yoghurt, low-fat, fruit, with aspartame, Ski™ |
14 |
200 |
11.6 |
1.6 |
| Soya beans, canned (Canada) |
14 |
150 |
4.4 |
.6 |
| Designer chocolate, sugar-free, Worldwide Sport Nutrition brand |
14 |
50 |
- |
- |
| Pinto beans, boiled in salted water (South American) |
14 |
- |
- |
- |
| Soya beans, canned in brine, drained |
14 |
70 |
2.5 |
0.4 |
| Hershey's SMARTZONE Crunchy Chocolate Peanut Butter Flavor Nutrition Bar |
14 |
50 grams (1.76 oz) |
18 |
2.5 |
| Hershey's SMARTZONE Crunchy Key Lime Flavor Nutrition Bar |
14 |
50 grams (1.76 oz) |
20 |
2.8 |
| Soya beans, dried, boiled (Canada) |
15 |
150 |
3.6 |
.5 |
| Hershey's SMARTZONE Crunchy Blueberry Flavor Nutrition Bar |
15 |
50 grams (1.76 oz) |
20 |
3.0 |
| Resource Diabetic™, Swiss chocolate |
16 |
- |
- |
- |
| Carrots, raw (Romania) |
16 |
80 |
4.2 |
.7 |
| Acorns, stewed with venison (Quercus emoryi) |
16 |
- |
- |
- |
| Hershey's SMARTZONE Chocolate Flavor Nutrition Bar |
16 |
50 grams (1.76 oz) |
21 |
3.4 |
| Hershey's SMARTZONE Crunchy Chocolate Caramel Flavor Nutrition Bar |
16 |
50 grams (1.76 oz) |
21 |
3.4 |
| White wheat flour bread with 200 mg of acarbose (alpha-glucosidase inhibitor) (Mexico) |
18 |
- |
- |
- |
| Lentils, red, dried, boiled (Canada) |
18 |
150 |
14.9 |
2.7 |
| Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) (India) |
18 |
- |
- |
- |
| Vitasoy Vitality + Soy milk (National Foods) |
18 |
250 ml |
12.3 |
2.2 |
| Jalna Premium Vanilla Creamy Yoghourt |
18 |
200 grams |
15.1 |
2.7 |
| Hershey's SMARTZONE Peanut Butter Flavor Nutrition Bar |
18 |
50 grams (1.76 oz) |
18 |
3.2 |
| Rice Bran, extruded |
19 |
30 |
8 |
1.5 |
| Kidney beans (Phaseolus vulgaris), boiled (India) |
19 |
150 |
24 |
4.6 |
| Rajmah (Phaseolus vulgaris) (India) |
19 |
- |
- |
- |
| Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) (India) |
19 |
- |
- |
- |
| No-fat yoghurt with low-calorie sweetener and fructose (Yoplait no-fat, strawberry classic): National Foods Ltd., Melbourne, Vic, Australia |
19 |
200 |
12.8 |
2.4 |
| Jalna Fat-Free Natural Yoghourt |
19 |
200 grams |
7.4 |
1.4 |
| Jalna Wildberry Yoghourt on the Go |
19 |
250 grams |
13.3 |
2.5 |
| Beans, unspecified, dried, boiled (Italy) |
20 |
150 |
19.8 |
4 |
| Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines) |
20 |
150 |
3.5 |
.7 |
| Soya beans, dried, boiled (Australia) |
20 |
150 |
3.6 |
.7 |
| Soup, tarhana (traditional Turkish soup with wheat flour, yoghurt, tomato, peppers) |
20 |
- |
- |
- |
| Fructose (50g test portion) |
20 |
10 |
10 |
2 |
| Tarhana soup (wheat flour, yoghurt, tomato, green pepper) |
20 |
- |
- |
- |
| Slim-Fast® Garden vegetable soup with peppers and croutons (European formulation): Slim-Fast Foods Ltd., Slough, Berks, UK |
20 |
62.5 g powder + 250 g water |
27 |
5.4 |
| Full-fat cows' milk (3% fat) |
21 |
258 |
12.1 |
2.5 |
| Lentils, red, dried, boiled (Canada) |
21 |
150 |
14.9 |
3.1 |
| Fructose (50g test portion) |
21 |
10 |
10 |
2.1 |
| Barley, pearled (Canada) |
22 |
150 |
31.7 |
7 |
| Cherries, raw, (Canada) |
22 |
120 |
12.5 |
2.7 |
| Lentils, green, dried, boiled (Canada) |
22 |
150 |
14.9 |
3.3 |
| Peas, dried, boiled (Australia) |
22 |
150 |
11.3 |
2.5 |
| Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines) |
22 |
150 |
11.3 |
2.5 |
| Pure-protein™ bar, Peanut butter |
22 |
- |
- |
- |
| White boiled rice, grilled beefburger, cheese and butter (France) |
22 |
- |
- |
- |
| Cashew nuts, salted (Australia) |
22 |
50 |
13.2 |
2.9 |
| Yoghurt, non-fat with no added sugar, Diet Vaalia™, exotic fruits |
23 |
200 |
11.6 |
2.7 |
| Yoghurt, non-fat with no added sugar, Diet Vaalia™, mango |
23 |
200 |
11.6 |
2.7 |
| Yoghurt, non-fat with no added sugar, Diet Vaalia™, strawberry |
23 |
200 |
11.6 |
2.7 |
| Yoghurt, non-fat with no added sugar, Diet Vaalia™, vanilla |
23 |
200 |
11 |
2.5 |
| Kidney beans, boiled (USA) |
23 |
150 |
24 |
5.5 |
| Kidney beans, dried, boiled (France) |
23 |
150 |
24 |
5.5 |
| Burn-it™ bar, Peanut butter |
23 |
50 |
- |
- |
| Choicedm™, vanilla |
23 |
230 |
- |
- |
| Peanuts (Mexico) |
23 |
50 |
4.5 |
1 |
| Potato, boiled in salted water, refrigerated, reheated (India) |
23 |
150 |
19.5 |
4.5 |
| Hershey's SMARTZONE Crunchy Chocolate Brownie Flavor Nutrition Bar |
23 |
50 grams (1.76 oz) |
18 |
4.1 |
| Full-fat cows' milk (Italy) |
24 |
258 |
12.1 |
2.9 |
| Milk, low-fat, chocolate, with aspartame, Lite White™ |
24 |
258 |
16.5 |
4 |
| Plum, raw (Canada) |
24 |
120 |
7.8 |
1.9 |
| Fructose (50g test portion) |
24 |
10 |
10 |
2.4 |
| Potato, uspecified type (Kenya, Africa) |
24 |
150 |
19.5 |
4.7 |
| Brown beans (South Africa) |
24 |
80 |
5.2 |
1.2 |
| Majadra (Syrian, lentils and rice) |
24 |
- |
- |
- |
| Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup (India) |
24 |
- |
- |
- |
| Intense Coffee Rush Flavoured Milk (Parmalat Australia) |
24 |
250 ml |
14.3 |
3.4 |
| Jalna Vitalise Multivitamin Cultured Milk Fruit Drink |
24 |
250 grams |
13.1 |
3.1 |
| Hot breakfast cereal, unflavoured |
25 |
- |
- |
- |
| Barley, pot, boiled in salted water 20 min |
25 |
150 |
31.7 |
7.9 |
| Full-fat cows' milk with 20g wheat bran (Italy) |
25 |
- |
- |
- |
| Yoghurt, non-fat with no added sugar, Diet Vaalia™, mixed berry |
25 |
200 |
11.6 |
2.9 |
| Grapefruit, raw (Canada) |
25 |
120 |
5.8 |
1.4 |
| Pear halves, canned in reduced-sugar syrup, SPC Lite |
25 |
120 |
16.7 |
4.2 |
| Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden) |
25 |
150 |
24 |
6 |
| Mung bean, germinated (Australia) |
25 |
150 |
17.3 |
4.3 |
| Pure-protein™ cookie, Choc-chip cookie dough |
25 |
- |
- |
- |
| Fructose (25g test portion eaten with oats) |
25 |
10 |
10 |
2.5 |
| Yam, peeled, boiled (New Zealand) |
25 |
- |
- |
- |
| Mesquite cakes (Prosopis velutina)(Pima Indian, USA) |
25 |
- |
- |
- |
| Revival® Chocolate Daydream™ Shake - sucralose sweetened |
25 |
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|
|
| Nutrimeal™, meal replacement drink, Dutch Chocolate |
26 |
- |
- |
- |
| Yoghurt, reduced-fat, Vaalia™, apricot & mango |
26 |
200 |
11.6 |
3 |
| Nutrimeal™, drink powder, Dutch Chocolate |
26 |
- |
- |
- |
| Lungkow beanthread noodles |
26 |
- |
- |
- |
| Wicked Latte Rush Flavoured Milk (Parmalat Australia) |
26 |
250 ml |
13.8 |
3.6 |
| Ultimate Chocolate Rush Flavoured Milk (Parmalat Australia) |
26 |
250 ml |
13.5 |
3.5 |
| Jalna Bush Honey Bio Dynamic Yoghourt |
26 |
200 grams |
12.8 |
3.3 |
| Coarse barley kernel bread with 75% kernels |
27 |
30 |
12.8 |
3.5 |
| Barley (Canada) |
27 |
150 |
31.7 |
8.5 |
| Bangladeshi rice, variety BR16, pressure parboiled (27% amylose) |
27 |
150 |
41 |
11.1 |
| White boiled rice, grilled beefburger, cheese, and butter (France) |
27 |
- |
- |
- |
| Sustagen™ Instant Pudding, vanilla, made from powdered mix |
27 |
- |
- |
- |
| Spaghetti, protein enriched, boiled 7 min |
27 |
180 |
44.3 |
12 |
| Chapatti, baisen (India) |
27 |
60 |
23.3 |
6.3 |
| Slim-Fast® Chocolate meal replacement bar (European formulation): Slim-Fast Foods Ltd., Slough, Berks, UK |
27 |
78 (2 bars) |
36 |
9.7 |
| Bulla Light Real Dairy Low Fat Chocolate Ice Cream |
27 |
65 grams |
16.7 |
4.5 |
| Bulla Light Real Dairy Low Fat English Toffee Ice Cream |
27 |
65 grams |
16.5 |
4.5 |
| Jalna Passionfruit Fat-Free Yoghourt |
27 |
200 grams |
13.9 |
3.8 |
| Masters Light 99% fat-free Mocha Flavoured Milk (National Foods) |
27 |
300 ml |
24.6 |
6.6 |
| Masters Light 99% fat-free Chocolate Flavoured Milk (National Foods) |
27 |
300 ml |
27.0 |
7.3 |
| Gran'Dia Banana, Oats and Honey biscuits |
28 |
- |
- |
- |
| Full-fat cows' milk with 20g wheat bran (Italy) |
28 |
- |
- |
- |
| Yoghurt, reduced-fat, Extra-Lite™, strawberry |
28 |
200 |
11.6 |
3.2 |
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