Glycemic Index Food List

Glycemic Index Food List

Category	Food Name	Glycemic Index
Vegetables
	Baked Beans, 4oz. Kidney beans, 3 oz. Lima beans, 3 oz. Navy beans, 3 oz. Pinto beans, 4oz. Soy beans, 3 oz. Beets, 3 oz. Tomato Sauce Peas Sweetcorn Broccoli, cauliflower, celery Vegetarian chili Mashed potato, instant French Fries, baked Potato, peeled & steamed Carrots	48 27 32 38 45 18 64 49 48 48 10-25 39 74 54 65 47
Breads | Glycemic Index of Bread
	Dark rye, 1.7 oz. French baguette, 1 oz. Hamburger bun, 1 bun Kaiser roll, 1 Pita bread – whole wheat, 1 slice Sourdough, 1 slice Fruit Bread White bread, 1 slice Wonder Bread, White Enriched Wheat bread – stoneground, 1 slice Whole wheat, 1 slice Bagel, plain, white, 2 oz. Wholegrain Bread Multigrain Breads English Muffin, Whole Grain Oat Bread Rye Bread Bran Muffin	51 95 61 73 57 52 53 70 71 53 69 72 40 45 45 65 50 65
Meats / Chicken | Glycemic Index of Meat and Chicken
	Sweet & Sour Chicken w/Noodles Lean Cuisine, French style Chicken Beef casserole Chicken Nuggets, frozen Fish Fingers (strips) Pizza, cheese Sausages Hamburger (with bun) Chicken Nuggets, frozen & microwaved Sushi, roasted	41 36 53 46 38 60 28 66 46   55
Cereal
	All-Bran Kellogs, 1/2 cup Bran Flakes, Post, 2/3 cup Cheerios, 1 cup Cocoa Krispies, 1 cup Corn Chex, 1 cup Corn Flakes, 1 cup Corn Pops, 1 cup Cream of Wheat, 1 oz. Frosted Flakes, 3/4 cup Froot Loops Grapenuts Flakes, 3/4 cup Frosted Mini Wheats, 1 cup Honey Smacks Multi Bran Chex, 1 cup Museli, 2/3 cup Raisin Bran, 3/4 cup Rice Chex, 1 1/4 cup Shredded Wheat, 1/2 cup Honey Smacks, 3/4 cup Special K, 1 cup Total, 3/4 cup Pancakes, from shake Mix Pop Tarts	42 74 74 77 83 84 80 74 55 69 80 58 71 58 43 73 89 83 56 54 76 67 70
Rice
	Barley, pearled, 1/2 cup Couscous, 1/2 cup Instant, 1 cup, cooked Uncle Bens, converted, 1 cup Long grain White, 1 cup Short grain, white, 1 cup Rice Noodles Instant rice – white (boiled) Brown rice (boiled) Brown rice (steamed)	25 65 87 44 41 72 53 87 72 50
Cookies
	Graham crackers Oatmeal cookie, 1 cookie Vanilla wafers, 7 cookies	74 55 77
Crackers
	Rice cakes, plain, 3 cakes Stoned wheat thins, 3 crackers Water cracker, 3 crackers	82 67 78
Dairy
	Ice cream, vanilla, 10% fat Low Fat Ice Cream Milk, whole, 1 cup Milk, skim, 1 cup Milk, chocolate, 1 cup, 1% Pudding, 1/2 cup Milk, soy, 1 cup Tofu frozen dessert, low fat, 1/2 cup Yogurt, nonfat, fruit, sugar, 8 oz. Yogurt, nonfat, plain, artificial sweet. Yogurt, nonfat, fruit, artificial sweet Custard, 3/4 cup	61 35 27 32 34 43 31 115 33 14 14 43
Fruits
	Apple, 1 medium, 5 oz. Apple juice, unsweetened, 1 cup Apricots, 3 medium, 3 oz. Banana bread, 3 oz. Banana, 5 oz. Cherries, 10 large, 3 oz. Cranberry juice, 8 oz. Grapefruit, raw, 1/2 medium Grapes, green, 1 cup Kiwi, 1 medium Mango, 1 small Orange, 1 medium Orange juice, 1 cup Peach, 1 medium Pear, 1 medium Pineapple, 2 slices Plums, 1 medium Prunes, 6 Raisins, 1/4 cup Watermelon, 1 cup Cantaloupe	38 40 57 47 55 22 52 25 46 52 55 44 46 30 38 66 69 29 64 72 65
Pasta / Pizza
	Fettuccine, 6 oz. Linguine, 6 oz. Linguine with Shrimp Dinner Macaroni, 5 oz. Deluxe macaroni & Cheese Dinner Ravioli, meat, 4 large Ravioli, drum wheat flour, meat Spaghetti, white, 6 oz. Spaghetti, wheat, 6 oz. Spaghetti, white, boiled Spiral, durum, 1 cup Tortellini, cheese, 8 oz. Vermicelli, 6 oz. Pizza, Super Supreme Pizza, Vegetarian Supreme (Pizza Hut) Lasagna, vegetarian Lasagna, meat (Healthy Living brand) Lasagna, beef	45 52 40 47 36 39 39 41 37 42   43 50 35 36 49   20 28   47
Snacks
	Vanilla wafers, 7 cookies Doughnut, deep-fried Apple Muffin Sponge cake, plain, 1 slice Snickers, 2.2 oz. Candy bar Pretzels, 1 oz. Potato chips, 14 pieces French Fries, 4.3 oz. Popcorn, light, microwave Popcorn, regular Pop Tarts, chocolate, 1 tart M&M's Chocolate candy, peanut Snickers Bar Mars Bar Peanuts Cashew nuts Granola Bar, chewy, 1 oz. Graham crackers, 4 squares Doritos Corn chips, 1 oz.	77 75 48 46 41 83 54 75 55 72 70 33 41 68 14 25 61 74 72
Drinks
	Coca-Cola, 1 can, 12 oz. Gatorade, 8 oz. Fanta soft drink, 1 can, 12 oz. Apple Juice Orange Juice Tomato Juice Lemonade, sweetened Fruit Punch Chocolate Milk	77 78 63 40 50 38 54 67 34

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