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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