Glycemic Index Table

Food-based (glucose tested) list:

BEVERAGES
Soy milk 30
Apple juice 41
Pineapple juice 46
Orange juice 52
Cordial, orange 66
Soft drink, Fanta 68
BREADS & BAKERY
Besan, chick pea flour chapati 27
Barley kernel bread 39
Rye Kernel bread 46
Oat bran bread 48
Mixed grain bread 48
Pumpernickel 50
Pita bread, white 57
Hamburger bun 61
Muffins 62
Rye flour bread 64
Barley flour bread 67
Croissant 67
Wheat bread, high fiber 68
Wheat bread, wholemeal flour 69
Melba toast 70
Wheat bread, white 71
Bagel, white 72
Kaiser rolls 73
Bread stuffing 74
Waffles 76
Donut 76
Wheat bread, Wonderwhite 78
Wheat bread, gluten free 90
French baguette 95
BREAKFAST CEREALS
Rice Bran 19
All Bran Fruit ‘n Oats 39
All-Bran 44
Porridge (oatmeal) 49
Red River Cereal 49
Bran Buds 53
Special K 54
Oat Bran 55
Honey Smacks 55
Muesli 56
Mini-Wheats (whole wheat) 57
Bran Chex 58
Just Right 59
Life 66
Nutri-grain 66
Grapenuts 67
Sustain 68
Shredded Wheat 69
Cream of Wheat 70
Golden Grahams 71
Pro Stars 71
Puffed Wheat 74
Cheerios 74
Corn Bran 75
Breakfast bar 76
Total 76
Coco Pops 77
Post Flakes 80
Rice Krispies 82
Team 82
Corn Chex 83
Cornflakes 83
Crispix 87
Rice Chex 89
CEREAL GRAINS
Barley, pearled 25
Rye 34
Wheat kernels 41
Rice, instant, boiled 1 min 46
Bulgur 48
Rice, parboiled 48
Barley, cracked 50
Wheat, quick cooking 54
Buckwheat 55
Sweet corn 55
Rice, brown 55
Rice, wild, Saskatchewan 57
Rice, white 58
Couscous 65
Barley, rolled 66
Rice, Mahatma Premium 66
Taco shells 68
Cornmeal 69
Millet 71
Rice, Sunbrown Quick 80
Tapioca, boiled with milk 81
Rice, Calrose 87
Rice, instant, boiled 6 min 90
COOKIES
Oatmeal cookies 55
Rich Tea cookies 55
Digestives 59
Shortbread 64
Arrowroot 67
Vanilla Wafers 77
Morning Coffee cookies 79
CRACKERS
High Fibre Rye Crispbread 65
Breton Wheat Crackers 67
Stoned Wheat Thins 67
Water Crackers 71
Kavli Norwegian 71
Saltines 72
Rice Cakes 77
DAIRY FOODS
Milk, chocolate, artificially sweet 24
Milk, full fat 27
Milk, skim 32
Yogurt, low fat, fruit sugar sweet 33
Milk, chocolate, sugar sweetened 34
Yogurt, unspecified 36
Milk, custard, starch, sugar 43
Ice cream, low fat 50
Ice cream, regular 61
FRUIT
Cherries 22
Grapefruit 25
Apricots, dried 31
Pear, fresh 37
Apple 38
Plum 39
Peach, fresh 42
Orange 44
Pear, canned 44
Grapes 46
Peach, canned 47
Kiwi 53
Banana 54
Fruit cocktail 55
Mango 56
Sultanas 56
Apricots, fresh 57
Apricots, canned, syrup 64
Raisins 64
Melon (muskmelon, cantaloupe) 65
Pineapple 66
Watermelon 72
LEGUMES
Soya beans, canned 14
Soya beans 18
Lentils, red 25
Lentils, green 30
Kidney beans 30
Split peas, yellow, boiled 32
Lima beans, baby, frozen 32
Chick peas 33
Green gram (mung beans) 38
Haricot/navy beans 38
Pinto beans 39
Chick peas, curry, canned 41
Black-eyed beans 41
Chick peas, canned 42
Pinto beans, canned 45
Romano beans 46
Baked beans, canned 48
Kidney beans, canned 52
Lentils, green, canned 52
Butter beans + 15 g. sucrose 54
Broad beans (fava beans) 79
PASTA
Spaghetti, protein enriched 28
Fettuccine 32
Vermicelli 35
Spaghetti, wholemeal 37
Ravioli, durum, meat filled 39
Spaghetti, white 41
Spirali, durum 43
Macaroni 45
Linguine 46
Instant noodles 47
Tortellini, cheese 50
Spaghetti, durum 55
Rice vermicelli 58
Macaroni and Cheese 64
Rice pasta, brown 92
ROOT VEGETABLES
Yam 51
Potato, white, boiled 56
Potato, white, Ontario 60
Potato, Prince Edward Island, boiled 63
Beets 64
Potato mashed 70
Carrots 71
Rutabaga 72
Potato, boiled, mashed 73
French fries 75
Potato, microwaved 82
Potato, baked 85
Parsnips 97
SNACK FOOD AND CONFECTIONARY
Peanuts 15
Jams and marmalades 49
Chocolate 49
Potato crisps 54
Popcorn 55
Muesli Bars 61
Mars Bar 64
Life Savers 70
Corn chips 74
Jelly beans 80
Pretzels 81
Dates 103
SOUPS
Tomato soup 38
Lentil soup, canned 44
Split pea soup 60
Black bean soup 64
Green pea soup, canned 66
VEGETABLES
Peas, dried 22
Peas, green 48
Sweet corn 55
Pumpkin 75
MISCELLANEOUS
Sausages 28
Fish fingers 38
Cake, banana, made without sugar 55
Power Bar (Powerfoods) 57
Pizza, cheese 60
Tofu frozen desert, non-dairy 115

Sources:
www.diabetesnet.com
www.mendosa.com/gilists.htm