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
Low-Glycemic Index Foods:
Intermediate-Glycemic Index
High-Glycemic Index Foods:
Artichoke <15
Canned kidney beans 52
Golden Grahams 71
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
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
Apple, raw (Denmark) 28 120 14.6 4.1
Peach, raw (Canada) 28 120 7.4 2.1
Butter beans (South Africa) 28 150 3.5 1
Lentils, boiled (USA) 28 150 14.9 4.2
Sausages, unspecified type (Canada) 28 100 5.4 1.5
Wheat tortilla served with refried pinto beans and tomato sauce (Mexican) 28 - - -
Proti pasta (protein-enriched pasta), boiled in water: Vital Nature Inc., San Antonio, Texas, USA 28 100 (dry) 35.2 9.9
Vaalia ® Low-fat Strawberry yoghurt (with sugar): Pauls Ltd., South Brisbane, Qld, Australia 28 100 14.7 4.2
InZone™ nutritious beverage mix (Indevex AB, Sweden) 28 18 g mixed with 250g water 5.7 1.6
Provide™ nutritious beverage mix (Indevex AB) 28 18 g mixed with 250 g water 5.7 1.6
SICCON D2 nutritious beverage mix (Indevex AB, Sweden) 28 18 g mixed with 205 g water 5.7 1.6
White wheat flour bread roll with 6 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland) 29 - - -
Barley, pearled (Canada) 29 150 31.7 9.2
Rye, whole kernels (Canada) 29 - - -
Apple, dried (Australia) 29 60 37.2 10.8
Prunes, pitted 29 60 19.5 5.7
Butter beans, dried, cooked 1.25 h (South Africa) 29 150 3.5 1
Haricot/Navy beans, pressure cooked at 15 psi for 25 min 29 150 19.8 5.7
Kidney beans, boiled (Canada) 29 150 24 7
Lentils, boiled (Canada) 29 150 14.9 4.3
Burn-it™ bar, Chocolate deluxe 29 50 - -
Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup (India) 29 - - -
Yellow teparies broth (Phaseolus acutifolius)(Pima Indian, USA) 29 - - -
Vaalia ® Low-fat Luscious Berries yoghurt (with sugar): Pauls Ltd., South Brisbane, Qld, Australia 29 100 14.8 4.3
Smoothie drink, soy, banana 30 265 22.8 6.8
All-Bran™, high-fibre, extruded wheat bran breakfast cereal 30 30 18.4 5.5
Wheat, whole kernels (Triticum aestivum) (India) 30 - - -
Soy milk smoothie drink, banana, 1% fat 30 154 18.5 5.5
Apricots, dried (Australia) 30 60 24.9 7.5
Banana, under-ripe (Denmark) 30 120 23.9 7.2
Peach, canned in natural juice 30 120 9.7 2.9
Infant formula, Nan-1™ with iron 30 - - -
Butter beans, dried, boiled with 5g sucrose (South Africa) 30 150 - -
Haricot/Navy beans, dried, boiled (Canada) 30 150 19.8 5.9
Lentils, green, dried, boiled (France) 30 150 14.9 4.5
L.E.A.N (Life long) Nutribar™, Peanut Crunch 30 - - -
Pure-protein™ bar, Chewy choc-chip 30 - - -
Pizza, Super Supreme, thin and crispy (13.2 % fat) Pizza Hut 30 100 17 5.1
Malbit CR (87% maltitol) (25 g test portion) 30 - - -
Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce) 30 - - -
Black Beans (South American) 30 150 3.5 1
Wheat tortilla (Mexican) 30 50 20.7 6.2
Nutella ® chocolate hazelnut spread (2003 formulation): Ferrero Australasia, Lithgow, NSW, Australia 30 20 11.8 3.5
Bulla Light Real Dairy Low Fat Mango Ice Cream 30 65 grams 16.5 5.0
Bürgen® Oat Bran & Honey bread with barley 31 30 12.2 3.8
Full-fat cow's milk, fresh 31 258 12.1 3.8
Mousse prepared from powdered mix with water, Chocolate, 2% fat 31 50 8.8 2.7
Yoghurt, low-fat (0.9%), fruit, wild strawberry, Ski d'lite™ 31 200 33 10.2
Orange, raw (Denmark) 31 120 9.2 2.9
Butter beans, dried, boiled with 10g sucrose (South Africa) 31 150 - -
Haricot/Navy beans, boiled (Canada) 31 150 19.8 6.1
Lentils, red, dried, boiled (Canada) 31 150 14.9 4.6
Marrowfat peas, dried, boiled (USA) 31 - - -
Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines) 31 150 17.3 5.3
Glucerna™, vanilla 31 - - -
Sustagen™, Dutch Chocolate 31 258 35.6 11
Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina (India) 31 100 - -
Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble) (Israel) 31 - - -
White teparies broth (Phaseolus acutifolius)(Pima Indian, USA) 31 - - -
Yoplait Bfast Breakfast on the go drink, banana honey malt flavour (milk based drink): National Foods Ltd., Melbourne, Vic, Australia 31 250 27.2 8.4
Heavenly Vanilla Malt Rush Flavoured Milk (Parmalat Australia) 31 250 ml 15.0 4.7
Bangladeshi rice, variety BR16, traditionally parboiled (27% amylose) 32 150 41 13.1
Skim milk (Canada) 32 259 13 4.1
Mousse prepared from powdered mix with water, Strawberry, 2.3% fat 32 50 13.2 4.2
Apple, Braeburn, raw (New Zealand) 32 120 14.6 4.7
Apricots, dried 32 60 24.9 8
Chickpeas (Garbanzo beans, Bengal gram), dried, boiled (Canada) 32 150 24 7.7
Lentils, red, dried, boiled (Canada) 32 150 14.9 4.8
Lima beans, baby, frozen, reheated in microwave oven 32 150 17 5.4
Split peas, yellow, boiled 20 min 32 150 11 3.5
L.E.A.N (Life long) Nutribar™, Chocolate Crunch 32 - - -
Ultra pure-protein™ shake, Vanilla ice cream flavour (low-carbohydrate) 32 - - -
Fettucine, egg, boiled 32 180 46.1 14.7
Spaghetti, white, boiled 5 min 32 180 44.3 14.2
Spaghetti, white, boiled 15 min 32 180 44.3 14.2
Spaghetti, wholemeal, boiled (USA) 32 180 44.3 14.2
Nougat, Jijona 32 30 22.3 7.1
Locust honey (Romania) 32 25 20.5 6.6
Vaalia ® Low-fat Heavenly Honey yoghurt (with sugar): Pauls Ltd., South Brisbane, Qld, Australia 32 100 17.8 5.7
Vaalia ® Low-fat Passionfruit yoghurt (with sugar): Pauls Ltd., South Brisbane, Qld, Australia 32 100 16.6 5.3
Juice Plus+® Complete French Vanilla (Australia) 32 40g (2 scoops) powder + 200mL water 19.4 6.2
Palatinose™ (Isomaltulose) (Sudzucker AG) 32 - - -
Nestle Chocolate & Vanilla Carb Smart Ice Cream 32 48 grams 2.2 0.7
Masters Mocha Flavoured Milk (National Foods) 32 300 ml 32.4 10.4
ExtendBar Peanut Delight Bar 32 40 grams 13.3 4.3
Smoothie, raspberry 33 154 18 5.9
All-Bran Soy 'n Fibre™ breakfast cereal 33 30 17 5.6
Bangladeshi rice, variety BR4, parboiled (27% amylose) 33 150 41 13.5
Mousse prepared from powdered mix with water, Mango, 1.8% fat 33 50 13.2 4.3
Yoghurt, low-fat, fruit, with sugar, Ski™ 33 200 33 10.9
Orange, raw (South Africa) 33 120 9.2 3
Pear, raw, (Canada) 33 120 11.3 3.7
Blackeyed beans/peas (Cowpeas), boiled (Canada) 33 150 21.5 7.1
Sustagen™ Hospital with extra fiber, drink made from powdered mix 33 258 30.2 10
Spaghetti, white, boiled (Denmark) 33 180 44.3 14.6
M & M's®, peanut 33 - - -
Nutella®, chocolate hazelnut spread 33 20 11.5 3.8
Low-fat, sugar-sweetened strawberry yoghurt (Yoplait lite, strawberry classic): National Foods Ltd., Melbourne, Vic, Australia 33 200 30.8 10.2
Campbell's ® tomato juice (US formulation): Campbell soup company, Camden, NJ, USA 33 354 mL bottle 11 3.6
Slim-Fast® Strawberry Supreme RTD shake (in can) (European formulation): Slim-Fast Foods Ltd., Slough, Berks, UK 33 325 mL can 38.7 12.8
Revival® Chocolate Daydream™ Shake - fructose sweetened 33 - - -
ExtendBar Apple Cinnamon Delight Bar 33 40 grams 11.5 3.8
Smoothie drink, soy, chocolate hazelnut 34 255 19.6 6.7
Coarse barley kernel bread with 80% scalded intact kernels and 20% white wheat flour 34 30 12.8 4.3
Bürgen® Mixed Grain bread 34 30 12.8 4.3
Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) 34 - - -
Full-fat cows' milk (Canada) 34 258 12.1 4.1
Milk, low-fat, chocolate, with sugar, Lite White™ 34 258 17.5 6
Soy milk smoothie drink, chocolate hazelnut, 1% fat 34 154 18.5 6.3
Apple, raw (Canada) 34 120 14.6 5
Pear, Winter Nellis, raw (New Zealand) 34 120 11.3 3.8
Kidney beans (Phaseolus vulgaris L.) - autoclaved 34 150 24 8.2
Resource Diabetic™, French vanilla 34 - - -
Spaghetti, white, boiled 5 min (Canada) 34 180 44.3 15.1
Spaghetti, white, durum wheat, boiled 34 180 44.3 15.1
Chocolate, milk, plain with sucrose (Belgium) 34 50 31 10.5
Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min (Australia) 34 150 33.3 11.3
Lemon Sorbetto Fruche (National Foods) 34 150 grams 21.9 7.4
Orange Sorbetto Fruche (National Foods) 34 150 grams 20.9 7.1
Apricot Vanilla Honey Fruche (National Foods) 34 150 grams 22.2 7.5
Duet Peach On Pineapple Fruche (National Foods) 34 150 grams 22.1 7.5
Milo™ Energy Food drink, dissolved in full-fat cow's milk 35 258 23 8
Quik™, strawberry flavoured drinking powder, dissolved in reduced-fat (1.5%) cows milk 35 - - -
Bangladeshi rice, variety BR16, parboiled (28% amylose) 35 150 41 14.3
No Bake Egg Custard, prepared from powder with whole milk 35 100 12.7 4.4
Wild Berry Fruity Bitz™, vitamin and mineral enriched dried fruit snack 35 - - -
Infant formula, Karicare™ gold starter formula with omega plus LCP oils 35 - - -
Vermicelli, white, boiled (Australia) 35 180 45.4 15.9
Chocolate, milk, plain, low-sugar with maltitol (Belgium) 35 50 - -
Fruity Bitz™, berry, vitamin- and mineral-enriched dried fruit snack 35 - - -
Yellow box honey (46% fructose) (Australia) 35 25 20.5 7.2
Yam, peeled, boiled (New Zealand) 35 150 - -
Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina (India) 35 100 - -
SlimFast® meal replacement powder in skim milk (average of 4 flavours): Unilever Australasia, Epping, NSW, Australia 35 35 g powder + 200 mL skim milk 34.4 12
Juice Plus+® Complete Dutch Chocolate (Australia) 35 40g (2 scoops) powder + 200mL water 18.8 6.6
LEDA Luxury - Gluten free Chocolate Coated Cookie (LEDA nutrition) 35 30 g 13.5 4.7
Masters reduced fat Strawberry Flavoured Milk (National Foods) 35 300 ml 29.4 10.3
Masters reduced fat Chocolate Flavoured Milk (National Foods) 35 300 ml 24.6 8.6
Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder mixed in reduced-fat (1.5%) cow's milk 36 - - -
Milo™ Energy Food drink, dissolved in full-fat cow's milk 36 258 23 8.3
Bürgen® Soy-Lin bread, kibbled soy (8%) and linseed (8%) loaf 36 30 12.8 4.6
Ice cream (Canada) 36 50 9.9 3.6
Mousse prepared from powdered mix with water, Butterscotch, 1.9% fat 36 50 13.2 4.7
Mousse prepared from powdered mix with water, Hazelnut, 2.4% fat 36 50 13.2 4.7
Mousse prepared from powdered mix with water, Mixed berry, 2.2% fat 36 50 13.2 4.7
Yoghurt (Canada) 36 200 9.4 3.4
Soy milk, full-fat (3%), So Natural Calciforte™, with 120 mg calcium and maltodextrin 36 - - -
Infant formula, S-26™ 36 - - -
Beans, unspecified, dried, boiled (Italy) 36 150 19.8 7.1
Butter beans (Canada) 36 150 3.5 1.2
Chickpeas (Garbanzo beans, Bengal gram), dried, boiled (Canada) 36 150 24 8.6
Lean Cuisine™, French style chicken with rice, reheated 36 - - -
Pizza, Super Supreme, pan (11.4% fat), Pizza Hut 36 100 23.3 8.4
Ensure Pudding™, old fashioned vanilla 36 - - -
Spaghetti, white, boiled 15 min 36 180 44.3 15.9
Cheela (thin savoury pancake made from legume batter), bengal gram, fermented batter (India) 36 150 - -
Lima beans broth (Phaseolus lunatus)(Pima Indian, USA) 36 - - -
Red kidney beans, canned, drained (Edgell's brand): Simplot Australia, Cheltenham, Vic 36 75 12.6 4.5
Butter beans, canned, drained (Edgell's brand): Simplot Australia, Cheltenham, Vic 36 75 11.48 4.1
Slim-Fast® Double Chocolate powder - made up with skim milk (European formulation): Slim-Fast Foods Ltd., Slough, Berks, UK 36 37.5 g powder + 260 g skim milk 34.5 12.4
Harrod Foods Hi-Pro Vanilla Energy Drink mix powder - made up with reduced fat milk 36 - - -
Yakult LIGHT, fermented milk drink 36 65 ml 9 3.2
Bulla Light Creamy Low Fat Vanilla Ice Cream 36 50 grams (1 scoop) 12.9 4.6
Apple juice, pure, cloudy, unsweetened 37 262 26.5 9.8
Guardian™ breakfast cereal, psyllium fibre-enriched flakes 37 30 20 7.4
Hot breakfast cereal, apple & cinnamon 37 - - -
Sweet corn, 'Honey & Pearl' variety (New Zealand) 37 80 16.2 6
Bangladeshi rice, variety BR16 (high-amylose (28%)), boiled 37 150 42 15.5
TRIM™, reduced-fat custard 37 - - -
Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee 37 50 9.5 3.5
Ice cream, premium, Sara Lee Ultra chocolate, 15% fat 37 50 10.3 3.8
Lentils, green, dried, boiled (Australia) 37 150 14.9 5.5
Pure-protein™ cookie, Peanut butter 37 - - -
Ultra pure-protein™ shake, Frosty chocolate (low-carbohydrate) 37 - - -
Snack bar, Peanut Butter & Choc-Chip (Con Agra Inc., USA) 37 - - -
Barley (Hordeum vulgare) (India) 37 150 31.7 11.7
Chapatti, barley (India) 37 60 23.3 8.6
Sucrose-free gelati, chocolate flavour : Alba Foods, Newton, SA, Australia 37 100 26.9 10
Four bean mix, canned, drained (Edgell's brand): Simplot Australia, Cheltenham, Vic 37 75 12.15 4.5
Peach Roulade Fruche (National Foods) 37 150 grams 21.3 7.9
Berry Compote Fruche (National Foods) 37 150 grams 21.0 7.8
Chocolate cake made from packet mix with chocolate frosting 38 111 57.9 22
Tomato juice, canned, no added sugar 38 257 8.5 3.2
Performax™ bread 38 - - -
All-Bran™, high-fibre, extruded wheat bran breakfast cereal 38 30 18.4 7
Converted rice, white, boiled 20-30 min, Uncle Ben's® brand 38 150 42 16
Long grain rice, parboiled, boiled 5 min (Canada) 38 150 41 15.6
Ice cream, premium, Sara Lee French vanilla, 16% fat 38 50 10.3 3.9
Yoghurt drink, reduced-fat, Vaalia™, tropical passionfruit 38 200 27.6 10.5
Pure-protein™ bar, Chocolate deluxe 38 - - -
Fish Fingers (Canada) 38 100 19.1 7.3
Spaghetti, white, boiled (Australia) 38 180 44.3 16.8
Star Pastina, white, boiled 5 minutes 38 180 44.3 16.8
Soup, tomato (Canada) 38 260 7.3 2.8
Cheela, (thin savoury pancake made from legume batter), green gram, fermented batter (India) 38 150 - -
Green gram, (Phaseolus aureus),soaked 12 h, stored moist 24 h, steamed 1 h (India) 38 - - -
Green banana, boiled (New Zealand) 38 120 28.6 10.9
Tortilla, corn (Zea mays and Olneya tesota)(Pima Indian, USA) 38 50 20.7 7.8
Brown Beans (South American) 38 80 5.2 2
Chickpeas, canned, drained (Edgell's brand) 38 70 10.6 3.9
Xpress, chocolate [soy bean, cereal and legume extract drink with fructose] 39 - - -
Apple juice, pure, unsweetened, reconstituted 39 243 24.5 9.6
All-Bran Fruit 'n Oats™, extruded wheat bran breakfast cereal with added dried fruit and oats 39 30 17 6.6
Muesli, gluten-free with reduced-fat (1.5 %) cows milk 39 30 16 6.2
Bangladeshi rice, variety BR16, white, long-grain (high-amylose (27%)), boiled 17.5 min 39 150 42 16.4
Parboiled rice, boiled 12 min (Denmark) 39 150 41 16
Rye, whole kernels (Canada) 39 - - -
Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia 39 - - -
Soy milk drink, Xpress™, chocolate (soy bean, cereal and legume extract drink with fructose) 39 - - -
Apple, Golden Delicious, raw (Canada) 39 120 14.6 5.7
Apple juice, unsweetened, reconstituted 39 243 24.5 9.6
Haricot/Navy beans, boiled 39 150 19.8 7.7
Pinto beans, dried, boiled (Canada) 39 - - -
White wheat flour bread, butter, yoghurt and pickled cucumber (Sweden) 39 - - -
Mung bean noodles (Longkou beanthread), dried, boiled 39 - - -
Ravioli, durum wheat flour, meat filled, boiled (Australia) 39 180 38.3 15
Ironman PR bar®, chocolate 39 - - -
Soup, minestrone, Traditional, Country Ladle™ 39 260 13 5.1
Pea, green, frozen, boiled (Canada) 39 80 6.3 2.5
Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican) 39 100 - -
Sucrose-free gelati, vanilla flavour : Alba Foods, Newton, SA, Australia 39 100 27.4 10.7
Apple juice, unsweetened, USA 40 262 26.5 10.6
Coarse barley kernel bread with 80% intact kernels and 20% white wheat flour 40 30 12.8 5.1
Muesli, Natural 40 30 16 6.4
Durum wheat, precooked in pouch, reheated in microwave, Ebly Express brand 40 150 - -
Full-fat cows' milk (USA) 40 258 12.1 4.9
Pudding, instant, vanilla, made from powder and whole milk 40 100 65.8 26.3
Apple, raw (USA) 40 120 14.6 5.9
Chico (Zapota zapotilla coville), raw (Philippines) 40 - - -
Orange, raw (Canada) 40 120 9.2 3.7
Strawberries, fresh, raw (Australia) 40 120 3.2 1.3
Baked Beans, canned (Canada) 40 150 16.8 6.7
Pure-protein™ bar, White chocolate mousse 40 - - -
Greek lentil stew with a bread roll, home made (Australia) 40 - - -
Ensure Plus™, vanilla 40 - - -
Resource™ fruit beverage, peach flavour 40 - - -
Ultracal™ with fiber 40 - - -
Rice noodles, freshly made, boiled (China town, Sydney, NSW, Australia) 40 180 38.5 15.4
Spaghetti, white, boiled 5 min (Canada) 40 180 44.3 17.7
Snack bar, Apple Cinnamon 40 - - -
Unripe plantain (Musa paradisiaca) (Ghana) 40 120 33.6 13.4
Chapatti, flour made from popped wheat, moth bean and bengal gram (India) 40 60 23.3 9.3
Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked (Australia) 40 - - -
Corn hominy (Zea mays)(Pima Indian, USA) 40 150 12.9 5.2
Sunripe school straps (dried fruit leather type snack bars), wildberry and strawberry: Windsor Farm Foods, Cowra, NSW, Australia 40 15 11.2 4.48
Ski TM no-fat yoghurt, Honey Buzz flavour (with sugar): Dairy Farmers, Lidcombe, NSW, Australia 40 200 34.8 13.9
Ski TM no-fat yoghurt, Peach 'n' mango flavour (with sugar): Dairy Farmers, Lidcombe, NSW, Australia 40 200 28.2 11.3
Ski TM no-fat yoghurt, Banana flavour (with sugar): Dairy Farmers, Lidcombe, NSW, Australia 40 200 31.2 12.5
Ski TM no-fat yoghurt, White Raspberry flavour (with sugar): Dairy Farmers, Lidcombe, NSW, Australia 40 200 31.6 12.6
Ski TM no-fat yoghurt, Vanilla Crème flavour (with sugar): Dairy Farmers, Lidcombe, NSW, Australia 40 200 30.8 12.3
Ski TM no-fat yoghurt, Strawberry flavour (with sugar): Dairy Farmers, Lidcombe, NSW, Australia 40 200 29.2 11.7
Apple juice, unsweetened 41 262 26.5 10.8
Build-Up™ nutrient-fortified drink, vanilla with fiber 41 250 - -
Quik™, chocolate drinking powder, dissolved in reduced-fat (1.5%) cows milk 41 - - -
Coarse rye kernel bread (pumperknickel) with 80% intact kernels and 20% white wheat flour (Sweden) 41 30 13.4 5.5
Pumperknickel (rey kernel) bread (Canada) 41 30 13.4 5.5
Wholemeal rye bread (Canada) 41 30 13.3 5.4
White wheat flour bread with 15 g psyllium fiber (Plantago psyllium) (Mexico) 41 - - -
Ultra-bran™ breakfast cereal, Vogel's brand, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) 41 30 - -
Long grain rice, boiled 5 min (Canada) 41 150 42 17.2
Thé biscuits, LU brand 41 - - -
Mango (Mangifera indica) (Philippines) 41 120 15.1 6.2
Pear, Bartlett, raw (Canada) 41 120 11.3 4.6
Tropical Fruity Bitz™, vitamin and mineral enriched dried fruit snack 41 - - -
Chickpeas, curried, canned 41 150 20.6 8.4
Spaghetti, white, boiled 15 min (Canada) 41 180 44.3 18.2
Fruity Bitz™, tropical, vitamin- and mineral-enriched dried fruit snack 41 - - -
Snickers Bar® (Australia) 41 60 32.5 13.3
Carrots, peeled, boiled (Australia) 41 80 4.6 1.9
Potato, white, cooked (Romania) 41 150 19.5 8
ExtendBar Chocolate Delight Bar 41 40 grams 13.7 5.6
Vanilla cake made from packet mix with vanilla frosting 42 111 62.4 26.2
White wheat flour bread containing Eurylon® high-amylose maize starch (France) 42 - - -
Porridge made from raw rolled oats 42 250 20.3 8.5
Wheat, whole kernels, boiled (Canada) 42 - - -
LU P'tit Déjeuner Chocolat biscuits 42 - - -
Mousse prepared from powdered mix with water, French vanilla, 2.4% fat 42 50 13.2 5.5
Apricot Fruity Bitz™, vitamin and mineral enriched dried fruit snack 42 15 9.8 4.1
Banana, slightly under-ripe (yellow with green sections) (USA) 42 120 23.9 10
Mango, low-fat frozen fruit dessert, Frutia™ 42 100 20.3 8.5
Pear, raw (Italy) 42 120 11.3 4.7
Chickpeas, canned in brine 42 150 20.6 8.6
Mung bean, pressure cooked (Australia) 42 150 17.3 7.2
Hazelnut & Apricot bar , Dietworks™ 42 - - -
Pure-protein™ cookie, Coconut 42 - - -
Ultra pure-protein™ shake, Strawberry shortcake (low-carbohydrate) 42 - - -
Spaghetti, white, boiled (Canada) 42 180 44.3 18.6
Spaghetti, wholemeal, boiled (Canada) 42 180 44.3 18.6
Chocolate, milk, plain 42 50 31 13
Corn chips, plain, salted, Doritos™ original (1998) 42 50 26.1 11
Fruity Bitz™, apricot, vitamin- and mineral-enriched dried fruit snack 42 - - -
Cheela (thin savoury pancake made from legume batter), bengal gram (Cicer arietinum) (India) 42 150 - -
Proform Hi-protein powder - vanilla flavour, in no-fat milk: Meiji - MGC Dairy Co. Pty. Ltd., Melbourne, Vic, Australia 42 250 50.3 21.1
Up & Go, cocoa malt flavor [soy milk, rice cereal liquid breakfast] 43 - - -
Apple and cherry juice, pure, unsweetened 43 258 24.8 10.7
Carrot juice, freshly made in Sydney, Australia 43 249 13.2 5.7
Sustagen Sport® 43 258 30.2 13
Barley kernel bread with 50% kernels (Canada) 43 30 12.8 5.5
Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden) 43 - - -
9-Grain Multi-Grain bread 43 30 12.8 5.5
Multigrain wheat flour bread (50% kibbled wheat grain) (Australia) 43 30 12.8 5.5
Muesli, toasted 43 30 17 7.3
White rice, type not specified, boiled (France) 43 150 42 18.1
Parboiled rice, boiled 12 min (Denmark) 43 150 41 17.6
Custard, home made from milk, wheat starch, and sugar (Australia) 43 100
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The information found in this site is not intended to replace the knowledge and professional expertise of your doctor, registered dietician or other licensed medical professional. Consult your physician before doing any changes in your routine based on anything you read in these pages. The information on this site is the best information currently available to the site author and is believed to be reliable. All information is from the center for Disease Control, National Institute of Health, USDA, FDA, ADA, Harvard School of Public Medicine and a host of other unimpeachable sources. If any mistakes are found or if any information is disputed please email webmaster@nutricoach.net
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, 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.
Data collected by Professor Jennie Brand-Miller & SUGIRS
Last Modified: February 9, 2005
