The Glycemic Index (GI) Chart for Carbohydrates
The Glycemic Index (GI) Chart for Carbohydrates
FRUITS:
Apple Apple Juice
Apricots Banana Cantaloupe Melon Cherries Grapefruit Grapefruit Juice Grapes Kiwi Fruit Mango Orange Orange Juice Peach
Pear Pineapple Pineapple Juice
Plum Raisins Strawberries Sultanas Watermelon
GI RATING 39 40 57 54 65 22 25 48 46 52 56 44 47 42 37 66 46 38 64 40 56 72
GI TYPE Low G.I Low G.I Med G.I Low-Med G.I Med-High G.I Low G.I Low G.I Med G.I Low-Med G.I Med G.I Med G.I Med G.I Med G.I Med G.I Low G.I Med-High G.I Med G.I Low G.I Med-High G.I Low G.I Med G.I High G.I
VEGETABLES:
Artichoke Asparagus Bell Peppers
Broccoli Brussels Sprouts
Beet Carrot Celery ** Cauliflower Cabbage Green Beans Artichoke Asparagus Bell Peppers Broccoli Lettuce Mushrooms Onion Parsnip Potato boiled Potato Mashed Potato Baked Potato Sweet Sweet Corn Yam
GI RATING
15 14 10 10 16 63 70 15 15 10 14 15 14 10 10 10 10 10 98 56 70 84 50 55 50
GI TYPE
Low G.I Low G.I Low G.I Low G.I Low G.I High G.I High G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I High G.I Med G.I Med G.I Med G.I Low-Med G.I Med G.I Low-Med G.I
BEANS/LEGUMES:
Baked Beans Black-eyed Beans
Broad Beans Butter Beans Chick Peas Green Beans Haricot Beans
Lentils Lima Beans
Peanuts Pinto Beans Red Kidney Beans Snap Peas Split Peas Soya Beans
PASTA/RICE:
Barley Buckwheat Couscous Cornmeal Rice White Rice Basmati Rice Brown Rice
Wheat Wild Rice
Rye Millet Oat Bran Pasta regular Pasta Gluten free Capellini
GI RATING 48 42 79 31 33 37 38 25 31 14 38 27 38 31 18
GI RATING 35 55 65 70 72 58 51 48 58 35 70 54 49 54 46
GI TYPE Medium G.I Low- Med G.I
High G.I Low G.I Low G.I Low G.I Low G.I Very-Low G.I Low G.I Very Low G.I Low G.I Low G.I Low G.I Low G.I
5 g
GI TYPE Low G.I Medium G.I Med-High G.I High G.I Med-High G.I Medium G.I Low-Med G.I Low-Med G.I Medium G.I Low G.I High G.I Medium G.I Medium G.I Medium G.I Low-Med G.I
Fettuccine Gnocchi Linguini Instant Noodles Rice Noodles Macaroni Spaghetti Millet Oat Bran Pasta regular Pasta Gluten free Capellini Fettuccine Gnocchi Linguini
MILK PRODUCTS:
Whole Milk Semi-skim Milk Skimmed Milk
Goats Milk Chocolate Milk Instant nonfat Milk
Whole Milk Semi-skim Milk Skimmed Milk Evaporated Milk Soya Milk flavored Sweetened condensed Sweet Condensed fat-
free Buttermilk
Custard Yogurt natural Yogurt Low-fat natural
32 66 52 46 61 45 41 70 54 49 54 46 32 66 52
GI RATING 27 34 32 34 27 34 32 30 -
-
43 35 14
Low G.I Med-High G.I Medium G.I Medium G.I Med-High G.I Medium G.I Low-Med G.I
High G.I Medium G.I Medium G.I Medium G.I Low-Med G.I
Low G.I Med-High G.I Medium G.I
GI TYPE Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Low G.I Medium G.I
Medium G.I
Low G.I Low-Med G.I
Low G.I Low G.I
Yogurt Low-fat sweetened
Yogurt Low-fat non sweet
Ice Cream average Ice Cream Low-fat
BREADS AND CEREALS:
Bagel Baguette French Bun Hamburger
Bread White Bread Wholemeal Bread Gluten free Bread High Fibre
Crispbread Croissant Crumpet
Donut Linseed Rye Bread
Muffin Pastry Pita Bread Pizza Rice Cakes Rye Bread Ryvita Waffles All Bran Cheerios Coco pops Corn Flakes Muesli Oatbran Porridge
33
14
61 50
GI RATING 72 95 61 71 69 89 68 81 67 69 76 55 44 60 57 60 85 41 69 75 42 74 77 84 56 55 42
Low G.I
Low G.I
Medium G.I Low-med G.I
GI TYPE High G.I Very-High G.I Med-High G.I High G.I High G.I High G.I Med-High G.I High G.I Med-High G.I High G.I High G.I Med G.I Low-Med G.I Med-High G.I Med-High G.I Med-High G.I High G.I Low-Med G.I Med-High G.I High G.I Low G.I High G.I High G.I High G.I Medium G.I Medium G.I Low G.I
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