A complete
table containing Glycemic Index values for thousands of foods can be viewed
at the American
Journal of Clinical Nutrition website.
Please
note that page at the above link is HUGE, so be prepared for a potentially
long download time.
The
complete article, "International table of glycemic
index and glycemic load values: 2002" (including all
the Glycemic Index values) may also be downloaded in PDF form from
here. |
For you convenience,
a table of common foods appears below:
Beans
Food |
Glycemic
Index |
Food |
Glycemic
Index |
Baby
lima |
32 |
Baked
Bean |
43 |
Black
Bean |
30 |
Brown
Bean |
38 |
Butter
Bean |
31 |
Chickpeas |
33 |
Kidney
Bean |
27 |
Navy
Bean |
38 |
Pinto
Bean |
42 |
Red
Lentils |
27 |
Split
Peas |
32 |
Soy
Beans |
18 |
Breads
Bagel |
72 |
Kaiser
roll |
73 |
Pita |
57 |
Pumpernickel |
49 |
Rye
|
64 |
Rye,
whole |
50 |
White |
72 |
Whole
wheat |
72 |
Waffles |
76 |
|
|
Cereals
All
Bran |
44 |
Bran
Chex |
58 |
Cheerios |
74 |
Corn
Bran |
75 |
Corn
Chex |
83 |
Cream
of Wheat |
66 |
Crispix |
87 |
Grapenuts |
67 |
Grapenuts
Flakes |
80 |
Life |
66 |
Mueslix |
60 |
NutriGrain |
66 |
Oatmeal |
53 |
Oatmeal
1minute |
66 |
Puffed
Wheat |
74 |
Puffed
Rice |
90 |
Rice
Bran |
19 |
Rice
Chex |
89 |
Rice
Krispies |
82 |
|
|
Cookies
Oatmeal |
55 |
Shortbread |
64 |
Vanilla
Wafers |
77 |
|
|
Crackers
Rye
crackers |
63 |
Saltine
crackers |
72 |
Desserts
Angel
food cake |
67 |
Bran
muffin |
60 |
Danish |
59 |
Fruit
bread |
47 |
Pound
Cake |
54 |
Sponge
Cake |
46 |
Fruit
Apple |
38 |
Apricot,
canned |
64 |
Apricot,
dried |
30 |
Banana |
62 |
Banana,
unripe |
30 |
Cherries |
22 |
Fruit
cocktail |
55 |
Grapefruit |
25 |
Grapes |
43 |
Kiwi |
52 |
Mango |
55 |
Orange |
43 |
Pear |
36 |
Pineapple |
66 |
Plum |
24 |
Raisins |
64 |
Strawberries |
32 |
Watermelon |
72 |
Grains
Barley |
22 |
Brown
rice |
59 |
Buckwheat |
54 |
Bulgar |
47 |
Chickpeas |
36 |
Cornmeal |
68 |
Hominy |
40 |
Millet |
75 |
Rice,
instant |
91 |
Rice,
parboiled |
47 |
Rye |
34 |
Sweet
corn |
55 |
Wheat,
whole |
41 |
Rice,
white |
HIGH |
Amylose |
59 |
|
|
Juices
Apple |
41 |
Grapefruit |
48 |
Orange |
55 |
Pineapple |
46 |
Milk
Products
Chocolate
milk |
34 |
Ice
cream |
50 |
Milk |
34 |
Yogurt |
38 |
Pasta
Brown
rice pasta |
92 |
Linguine,
durham |
50 |
Macaroni |
46 |
Macaroni
& cheese |
64 |
Spaghetti |
40 |
Spaghetti,
protein enriched |
28 |
Vermicelli |
35 |
|
|
|
Next: Tips & Tidbits
|
South Beach Diet
Background
Phase One
Phase Two
Phase Three
South
Beach Diet
vs. Atkins Diet
Glycemic
Index Explained
Glycemic
Index Charts
Tips
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