The Glycemic Index and Low G.I. Recipes

 


Please consult the chart below detailing how various foods stack up on the glycemic index. For a more comprehensive list, go to www.mendosa.com/gilists.htm

Or download a pdf list

The Glycemic Index of Common Foods Reference:Mendosa.com/gilists

Glucose 100    
Breads   Cereal Grains  
Mixed grain bread 28 Barley, pearled 25
Oat Bran bread 48 Rice, instant, boiled 1 min 46
Pita Bread, white 57 Sweet Corn 55
Wheat bread, wholemeal 69 Rice, brown 55
White bread 71 Rice, white 55
Bagel, white 71 Couscous 65
Breakfast Cereals   Rice, instant, boiled 6 min 90
Rice Bran 19 Dairy Foods  
All Bran 42 Yogurt, low fat, artificially sweet 14
Oatmeal 49 Milk, skim 32
Special K 54 Legumes  
Muesli 56 Lentils, red 25
Life 66 Kidney beans 29
Grapenuts 67 Butter beans 31
Cream of Wheat 70 Pinto beans 39
Cheerios 74 Baked beans, canned 48
Total 76 Kidney Beans, canned 52
Team 82 Pasta  
Cornflakes 83 Fettucine 27
Crispix 87 Vermicelli 35
Fruit and Fruit Products   Spaghetti, protein enriched 27
Pear, fresh 37 Spaghetti, white 41
Apple 38 Macaroni 45
Orange 44 Linguine 46
Grapes 46 Tortellini, cheese 50
Banana 54 Soups  
Raisins 64 Tomato Soup 38
Watermelon 72 Black bean soup 64
Snack Food   Split pea soup 60
Peanuts 15 Vegetables  
Popcorn 55 Carrots, cooked 39
Pretzels 81 Yam 51
Dates 103 Sweet potato 54
Sugars   Potato, new 57
Fructose 22 Potato, white, boiled 56
Honey 58 Beets 64
Sucrose 64 Potato, mashed 70
Maltodextrin 105 Potato, baked 85
Maltose 105  

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