Glycemic Index Food List
GLYCEMIC INDEX
When reviewing the food listed in this Table, give consideration to the fact that:
- The Glycemic Index is not the only determinant of insulin response.
- Saturated fat intake should always be controlled, thus a low GI food with a
High-saturated fat content would not be suitable.
- Low GI foods are not always low in their kilojoule intake, unless portion sizes are controlled.
- The Glycemic Index does not pay attention to the glycemic load of a normal portion size.
- Some low GI foods do contain a fair amount of sugar and some people will find that these foods are trigger-foods that have an impact on appetite and could have potential to trigger uncontrolled eating behaviour. These foods are best avoided.
- The greatest value of the Glycemic Index is to evaluate the expected insulin response from starchy carbohydrate foods, such as bread and rice. And even then, the Glycemic Index only has value if you compare foods within similar portion sizes.
- Food with a high-saturated fat content have been marked with – (high sat. fat).
- Foods that are a significant source of sugar have been marked with – (high sugar).
- Foods that have a high-energy value per portion have been marked with – (high in kilojoules)
THE GLYCEMIC INDICES OF FOODS compared with GLUCOSE
(GI = 100)
GLYCEMIC INDEX <60 GI VALUE |
GLYCEMIC INDEX > 60 GI VALUE |
Less than 60 compared with Glucose as the reference food |
Greater than 60 compared with glucose as the reference food |
BEVERAGESSoy milk 30 BREADSBarley, kernel bread 40 Bulger, wheat bread (FAP Program) 54 Bulger bread 53 Burgen fruit loaf 43 Burgen mixed grain 34 Burgen oat bran & honey loaf (high in kilojoules) 30 Fruit loaf (high in kilojoules) 47 Linseed rye bread 55 Mixed grain/seed bread 45 Oat bran bread 48 Pita bread, white 57 Pumpernickel 50 Rye kernel bread 46 BREAKFAST CEREALSAll-bran 42 Bran buds 53 Bran Chex 58 High fibre (SA GI Foundation) 55 Kellogg’s All Bran fruit ‘n oats 39 Kellogg’s Guardian 41 Kellogg’s Just Right 59 Kellogg’s Mini-wheats 57 (wholewheat) Kellogg’s special K 54 Muesli (high in kilojoules) 56 Oat bran 55 Red River Cereal 49 Rice Bran 19 Special K 54 Sultana Bran 52 Wholewheat Pronutro (SA GI Foundation)(high in kilojoules) 55 CEREAL GRAINSBarley, average (FAP program) 35 Barley, cracked 50 Barley, pearled 25 Buckwheat 55 Bulgar 48 Crushed wheat (SA GI Foundation) 55 Oat Bran (SA GI Foundation) 55 Rice, brown 55 Rice, instant, boiled 1 min. 46 Rice, parboiled 48 Rice, parboiled, high amylose 48 Rice, speciality 55 Rice, white, high amylose 58 Rice, wild, Saskatchewan 57 Rye kernels 34 Samp (cooked and cooled) 55 (SA GI Foundation) Semolina (TAP program) 57 Sweet corn 55 Wheat kernels 41 Wheat, quick cooking 54 BISCUITSDigestives 59 Oatmeal cookies 55 Rice cookies 55 CRACKERSJatz 57 Provita Wholewheat Crackers 55 (SA GI Foundation) DAIRY FOODSCustard, milk + starch + sugar 43 (high sugar/high in kilojoules) Ice-cream, low-fat 50 Milk + 30g bran 27 Milk chocolate, artificially 24 Sweetened Milk, chocolate, sugar sweetened 34 (high sugar) Milk, full-fat (high sat. fat) 27 Milk, skim 32 Yakult (fermented milk) 45 Yoghurt, low-fat, artificially 14 Sweetened Yoghurt, low-fat fruit, sugar 33 Sweetened Yoghurt, unspecified 36 FRUIT AND FRUIT PRODUCTSApple 36 Apple juice 41 Apricots, dried 31 Apricots, fresh 57 Banana 53 Cherries 22 Fruit cocktail 55 Grapefruit 25 Grapefruit juice 48 Unsweetened Grapes 43 Kiwi fruit 53 Lemons (SAS GI Foundation) 55 Limes (SA GI Foundation) 55 Mango 56 Naartjies (SA GI Foundation) 55 Nectarines (SA GI Foundation) 55 Orange 43 Orange juice 52 Paw-paw 58 Peach, canned 55 Peach, fresh 28 Pear, canned 44 Pear, fresh 36 Pineapple juice 46 Plum 24 Sultanas 56 NOTE: The more tart, sharp and acid the fruit, the lower the Glycemic Index LEGUMES AND DRIED BEANSBaked beans, canned 48 Beans, dried, not specified 28 Black-eyed beans 41 Butter beans 31 Butter beans + 10g sucrose 31 Butter beans + 5 g sucrose 30 Butter beans + 15g sucrose 54 Chickpeas (garbanzo beans) 33 Chickpeas, canned 42 Chickpeas, curry, canned 41 Harricot beans (FAC Program) 39 Kidney beans 29 Kidney beans, autoclaved 34 Kidney beans, canned 52 Lentils, green 29 Lentils, green, canned 52 Lentils, not specified 29 Lentils, red 25 Lima beans, baby, frozen 32 Navy. (haricot) beans 38 Pinto beans, canned 45 Romano beans 46 Soya beans 18 Soya beans, canned 14 Split peas, yellow, boiled 32 PASTACapellini 45 Fettuccine 32 Instant noodles 47 Linguine, thick 46 Linguine, thin 55 Macaroni 45 Ravioli, durum, meat filled 39 Spaghetti, boiled 5 min 37 Spaghetti, durum 55 Spaghetti, protein enriched 27 Spaghetti, white, boiled 15 min. 41 Spaghetti, whole-wheat 37 Spirali, durum 43 Star pastina 38 Tortellini, cheese 50 Vermicelli 35 ROOT VEGETABLESPotato, new 57 Potato, Pontiac, boiled 56 Potato, white, boiled 56 Sweet potato 54 Yam 51 SNACK FOOD AND CONFECTIONERYChocolate (high sat. fat./high sugar/ 49 High in kilojoules) Mars chocolate (Dove) (high sat. fat./ 44 High sugar/high in kilojoules) Mars Snickers Bar (high sat. fat./ 40 High sugar/high in kilojoules) Mars Twix Cookie Bars (caramel) 43 (high sugar/high in kilojoules) Peanuts (high in kilojoules) 15 Popcorn 55 Potato crisps or chips (high in 54 Kilojoules) Power Bar (high sugar/ high in 57 Kilojoules) Vitari, non-dairy frozen fruit dessert 28 (high in kilojoules) VO2 Max Energy Bar (chocolate, 48 Mars) (high sugar /high in kilojoules) Cake, banana made without sugar 55 (high sat.fat/high sugar/ high in kilojoules) Cake, banana, made with sugar 47 (high sat.fat/high sugar/high in kilojoules) Cake, pound (high sat.fat/high sugar 54 High in kilojoules) Cake, sponge (high sat.fat/ high sugar/ 46 High in kilojoules) Pastry (high sat. fat/high in 59 Kilojoules) SOUPSBean Soup Various (FAP program) 44 Lentil soup, canned 44 Tomato soup 38 SUGARSFructose (<20g/ day – 4 teaspoons) 22 Jam, sugar free (SA GI Foundation) 55 Lactose 46 VEGETABLESCorn on the Cob (SA GI 55 Foundation) Peas, dried 22 Peas, green 48 Sweet corn 55 Whole corn (tinned and frozen) 55 (SA GI Foundation) |
BEVERAGES66 Cordial, orange (high sugar) 95 Lucozade (high sugar/high kilojoules) 68 Soft drink, e.g. Fanta (high sugar/high in kilojoules) BREADS72 Bagel, white 67 Barley flour bread 74 Bread stuffing (high sat fat) 61 Hamburger bun 73 Kaiser roll 70 Melba toast 65 Oat kernel bread 64 Rye flour bread 70 Wheat bread, white 95 French baguette 68 Wheat bread. High fiber 78 Wheat bread, wonder white 90 Wheat bread, gluten-free 69 Wheat bread, Whole-meal flour 74 Whole-wheat snack bread 64 Semolina bread BREAKFAST CEREALS74 Cheerios (high sugar) 77 Cocoa pops (high sugar) 75 Corn bran 83 Corn Chex 83 Cornflakes 70 Cream of wheat 87 Crispix 71 Golden Grahams 67 Grapenuts 80 Grape nut flakes 73 Maize meal Porridge (FAP program) 76 Maize meal Porridge, refined (FAP program) 66 Nutri-grain 61 Oatmeal 74 Puffed wheat 89 Puffed rice (FAP program) 90 Rice bubbles 89 Rice Chex 82 Rice crispies 69 Shredded Wheat 69 Kellogg’s Mini-Wheat’s (blackcurrant) CEREAL GRAINS66 Barley, rolled 65 Couscous 68 Cornmeal 68 Taco shells 71 Millet 88 Rice, white, low amylose 80 Rice, Sunbrown, Quick 66 Rice, Mahatma Premium 76 Rice, White average 87 Rice, Calrose 90 Rice, instant, boiled 6 min 87 Rice, parboiled, low amylose 81 Tapioca, boiled with milk BISCUITS65 Cookies/Biscuits (FAP Program)(high sugar, High in kilojoules) 74 Graham wafers 67 Arrowroot (high sugar) 70 Marie biscuits (SA GI Foundation) 79 Morning Coffee cookies (high sugar, high kilojoules) 62 Shredded Wheat meal 64 Shortbread (high sat fat/high sugar/high kilojoules) 79 Stone wheat thins (FAP program) 79 Vanilla wafers (high sugar) 71 Wheat crackers (FAP program) CRACKERS69 Bran Wheat crackers 83 Puffed Crisp bread 84 Rice cakes 67 High Fibre Rye Crisp bread 67 Rye Chris bread (FAP Program) 69 Stoned Wheat Thins 73 Water Crackers DAIRY FOODS61 Ice Cream (high sat fat/high in kilojoules) FRUIT AND FRUIT PRODUCTS64 Apricots, canned, syrup (high sugar) 65 Cantaloupe/Spanspek 66 Pineapple 64 Raisins 72 Watermelon LEGUMES AND DRIED BEANS70 Beans, dried, P.vulgaris 79 Broad beans (fava beans) PASTA67 Gnocchi 64 Macaroni and cheese (high sat.fat./high in kilojoules) 92 Rice pasta, brown ROOT VEGETABLES64 Beets 71 Carrots 97 Parsnips 83 Potato, instant 85 Potato, baked 63 Potato, Prince Edward Island, boiled 73 Potato, boiled, mashed 61 Potato, canned 65 Potato, steamed 82 Potato, microwaved 75 French fries 70 Turnip (SA GI Foundation) 72 Rutabaga SNACK FOOD AND CONFECTIONERY80 Jelly beans (high sugar/high in kilojoules) 70 Life savers (high sugar/high in kilojoules) 61 Muesli Bars (high sugar/high kilojoules) 74 Corn chips (high kilojoules) 81 Pretzels 69 Mars Skittles (high sugar/high in kilojoules) 64 Mars bar (high sugar/high in kilojoules) 61 Mars Kudos Whole Grain Bars (choc chip) (high Sugar) 115 Tofu frozen dessert, non-dairy (high sugar BAKERY PRODUCTS67 Cake, Angel food (high sugar/high in kilojoules) 65 Cake, flan (high sugar/high in kilojoules) 67 Croissant (high sat. fat./high in kilojoules) 69 Crumpet 76 Doughnut, cake type (high sugar/high in kilojoules) 62 Muffin (high in kilojoules) 60 Pizza, cheese (high sat.fat./high in kilojoules) 76 Waffle (high in kilojoules) SOUPS64 Black bean soup 66 Green pea soup, canned 60 Split pea soup SUGARS73 Honey (high glucose and fructose) 100 Glucose (high glucose) 102 Glucose tablets (high glucose) 105 Maltose 64 Sucrose (Table sugar) (high sugar) 62 High fructose corn syrup (high fructose) 96 Maltodextrin 70 Syrup (SA GI Foundation) (high sugar) VEGETABLES75 Pumpkin/butternut/Hubbard squash |
