Great and terrible Glycemic Index.

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Great and Terrible Glycemic Index.

TABLE GI

High Glycemic Index Products

Corn syrup

115

Beer

110

Glucose (Dextrose)

one hundred

Starch syrup

one hundred

Modified Starch

one hundred

Wheat Syrup, Rice Syrup

one hundred

Fried potato casserole

95

Potato flour (starch)

95

Oven cooked potatoes

95

Rice flour

95

Gluten Free White Bread

90

Arrowroot

85

Sticky rice

90

Celery Root (cooked)

85

Carrots (cooked)

85

Hamburger Buns

85

Cornflakes

85

Fast-cooking / steamed rice

85

Honey

85

Parsnip

85

Maize (corn starch)

85

Puffed rice

85

Pop Corn (Sugar Free)

85

Milk Rice Pudding

85

Rice cake / pudding

85

Turnip, turnip (cooked)

85

White sandwich bread

85

White wheat flour

85

Broad Beans, Horse Beans (Cooked)

80

Mashed potatoes

80

Donuts

75

Lasagna (soft wheat)

75

Pumpkin

75

Rice milk porridge with sugar

75

Zucchini / squash

75

Waffles (with sugar)

75

Watermelon

75

Bagels

70

Baguette (french long loaf)

70

Cookies (biscuit)

70

Bun

70

Swede

70

Chocolate bar (with sugar)

70

Carbonated drinks

70

Corn flour

70

Croissant (bagel)

70

Dates

70

Dumplings

70

Matzo (white flour)

70

Millet, Sorghum

70

Syrup

70

Samp

70

Noodles (soft wheat)

70

Peeled Boiled Potatoes

70

Pearl barley

70

Cooked banana

70

Corn porridge (polenta)

70

Potato chips, crisp

70

Amaranth

70

Ravioli (soft wheat)

70

Refined cereal breakfast (with sugar)

70

Rice bread

70

Risotto

70

Crackers

70

Tacos (tortilla)

70

Standard rice

70

Brown sugar

70

White sugar (sucrose)

70

Couscous, semolina

65

Beets (cooked)

65

Jam (with sugar)

65

Dark yeast bread

65

Marmalade (with sugar)

65

Maple syrup

65

Muesli (with sugar or honey)

65

Chocolate bars “Mars”, “Snickers”, “Nuts”, etc..

65

Pineapple (canned)

65

Breadfruit

65

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Raisins (red and yellow)

65

Quince (jam / jelly with sugar)

65

Sorbet (with sugar)

65

Rye bread (30% rye)

65

Tamarind, Indian Date (sweet)

65

Sweet corn

65

Unpeeled, boiled or steamed potatoes

65

Yams (sweet potato, sweet potato)

65

Whole wheat bread

65

Apricots (canned with syrup)

60

Banana (ripe)

60

Husked barley

60

Chestnut

60

Durum wheat semolina

60

Ice cream (regular with added sugar)

60

Lasagna (durum wheat)

60

Long grain rice

60

Mayonnaise (industrial, sweetened)

60

Melon (musky, nutmeg, etc.)

60

Pizza

60

Oatmeal

60

Ravioli (durum wheat)

60

Fragrant rice (jasmine, etc.)

60

Butter, shortbread cookies (flour, butter, sugar)

55

Cocoa Powder (with sugar)

sugar free

60

Japanese plum, lokva

55

Bulgur (cooked)

55

Mango juice (not sweetened)

55

Grape Juice (Sugar Free)

55

Cassava, Yucca, Cassava, Tapioca

55

Ketchup

55

Peaches (canned with syrup)

55

Red rice

55

Spaghetti (well cooked)

55

Mustard (with sugar)

55

Tagliatelli (well cooked)

55

Papaya (fresh)

55

Sushi

55

Glycemic Index Products

Basmati Rice

fifty

Biscuit (whole sugar-free flour)

fifty

Sugar-free cereal bar

fifty

Chayote

fifty

Sugar-Free Cranberry Juice

fifty

Jerusalem artichoke

fifty

Kiwi

fifty

Lychee (Chinese plum)

fifty

Macaroni (durum wheat)

fifty

Mango

fifty

Muesli without sugar

fifty

Persimmon

fifty

Sugar-Free Pineapple Juice

fifty

Spelled wheat bread

fifty

Sweet potato

fifty

Apple juice (sugar free)

fifty

Whole Wheat Pasta

fifty

Brown brown rice

fifty

Barley unpeeled

45

Basmati Brown Rice

45

Cranberry

45

Coconut

45

Sugar-free grapefruit juice

45

Grapes Green and Red

45

Green peas (canned)

45

Whole grain couscous, whole grain semolina

45

A pineapple

45

Orange juice (freshly squeezed, sugar free)

45

Banana

45

Rye (whole, flour and bread)

45

Whole bread toast

45

Tomato Sauce (with sugar)

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45

Whole Wheat Bulgur (cooked)

45

Whole Grain Breakfasts (Sugar Free)

45

Quinoa flour (quinoa)

40

Beans (raw)

40

Yeast bread 100% whole grains

40

Dry cider

40

Buckwheat (porridge, flour or whole grain bread)

40

Carrot Juice (Sugar Free)

40

Coconut milk

40

Dried apricots

40

Dried figs

40

Dried Plums / Prunes

40

English wheat (kamut)

40

Falafel

40

Al dente whole wheat pasta (boiled for 5 minutes)

40

Beans (canned)

40

Lactose

40

Matzo (whole flour)

40

Oatmeal (not cooked)

40

Oat groats

40

Peanut Butter (No Sugar Added)

40

Melon pear

40

Wholemeal rye bread

40

Quince (canned / sugar free jelly)

40

Sherbet (sugar free)

40

Shortbread dough (whole sugar-free flour)

40

Spelled, spelled (whole)

40

Low Glycemic Index Foods

Azuki Beans

35

Wild rice

35

Amaranth seeds

35

Apple (fresh)

35

Applesauce

35

Hyacinth Beans (Lobia)

35

Bean Meat Platter

35

Celery Root (Raw)

35

Chickpea Flour

35

Turkish peas, chickpeas (canned)

35

Chinese noodles / vermicelli (durum wheat)

35

Paste / pureed peeled almonds (sugar free)

35

Anona

35

Dijon mustard

35

Dried apples

35

Dried tomatoes

35

Germinated bread

35

Green peas (fresh)

35

Figs

35

Corn, maize

35

Ice cream (with fructose)

35

Sesame seeds

35

Beans

35

Orange (fresh)

35

Nectarines

35

Plum (fresh)

35

Peaches

35

Quince (fresh)

35

Garnet

35

Soy Yogurt (fruit flavor)

35

sugar free

Quinoa (quinoa)

35

Sunflower seeds

35

Compote (sugar free)

35

Tomato sauce (natural, sugar free)

35

Tomato juice

35

Yogurt

35

Turkish beans

35

Soy milk

thirty

Yeast

35

Apricot

thirty

Almond milk

thirty

Brown lentils

thirty

Beetroot (raw)

thirty

Turkish peas (chickpeas)

thirty

Carrot (raw)

thirty

Fiber beans

thirty

Chinese noodles / soy or golden bean vermicelli

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thirty

Grapefruit, pomelo (fresh)

thirty

Garlic

thirty

Marmalade (sugar free)

thirty

Jam (sugar free)

thirty

Pear

thirty

Milk (any fat content)

thirty

Cottage cheese

thirty

Passion Fruit, Granadilla, Passionflower

thirty

Tomatoes

thirty

Mandarin

thirty

Yellow lentils

thirty

Turnip (raw)

thirty

Blueberries, blueberries, lingonberries

25

Blackberry, mulberry

25

Dark chocolate (over 70% cocoa)

25

Cherry

25

Chickpea Puree

25

Green lentils

25

Peanut Butter / Puree (Sugar Free)

25

Golden Beans

25

Red Ribes

25

Raspberries (fresh)

25

Soya flour

25

Pumpkin seeds

25

Strawberry wild-strawberry

25

Chopped peas

25

Whole hazelnut paste / puree (sugar free)

25

Whole almond paste / puree (sugar free)

25

Gooseberry

25

Artichoke

twenty

Eggplant

twenty

Chocolate without additives (> 85% cocoa)

twenty

Lemon juice (sugar free)

twenty

Cabbage palm

twenty

Bamboo shoots

twenty

Cocoa Powder (Sugar Free)

twenty

Soy Yogurt (no additives)

twenty

Real fructose, fruit sugar

twenty

Barbados Cherry (Acerola)

twenty

Soy Sauce (Sugar Free)

twenty

Almond

fifteen

Agave (syrup)

fifteen

Black currant

fifteen

Asparagus

fifteen

Broccoli

fifteen

Bran (oats, wheat, etc.)

fifteen

Cabbage

fifteen

Brussels sprouts

fifteen

Cashew nuts

fifteen

Carob Powder

fifteen

Celery

fifteen

Cauliflower

fifteen

Chicory, Endive

fifteen

Germinated cereals (soybean, golden bean sprouts, etc.)

fifteen

Zucchini squash

fifteen

Chilli

fifteen

Fennel

fifteen

Cucumber

fifteen

Hazelnut

fifteen

Ginger

fifteen

Mushrooms

fifteen

Leek

fifteen

Onion

fifteen

Olives

fifteen

Pesto

fifteen

Peanut

fifteen

Pickled / Pickled Cucumbers

fifteen

Physalis

fifteen

Pistachios

fifteen

Pine nuts

fifteen

Rhubarb

fifteen

Radish

fifteen

Lettuce

fifteen

Turkish beans

fifteen

Shallot

fifteen

Sauerkraut

fifteen

Soybean

fifteen

Sorrel

fifteen

Spinach

fifteen

Beetroot (chard)

fifteen

Sweet pepper (red, green), paprika

fifteen

Sprouted seeds

fifteen

Walnut

fifteen

Tofu, bean curd

fifteen

Crustaceans

5

Avocado

10

Vinegar

Spices (parsley, basil, oregano, cinnamon, vanillin, etc.)

5

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