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Glycemic Index Table
The GI index number indicates how fast a given food will cause a rise in blood sugar. Glucose is used as the benchmark or reference food and is given an arbitrary value of 100. The glycemic load (GL) is the product of the amount of available carbohydrate in the given food and the GI number of that food. Thus, the GL number gives you a good idea of the actual glycemic effect of realistic portion sizes. Each unit of dietary glycemic load represents the equivalent of 1 g carbohydrate from white bread or pure glucose. The lower the GL number the better for disease prevention
SOURCE: Foster-Powell K. International table of glycemic index and glycemic load values: 2002.Am J Clin Nutr. 2002 Jul;76(1):5-56.
| Food Item | GI number | Serving size (g) | GL | |
| BAKERY PRODUCTS | ||||
| Angel food cake | 67 | 50 | 19 | |
| Banana cake, made with sugar | 47±8 | 80 | 18 | |
| Banana cake, made without sugar | 55±10 | 80 | 16 | |
| Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills) | 38±3 | 111 | 20 | |
| Pound cake (Sara Lee Canada, Bramalea, Canada) | 54 | 53 | 15 | |
| Sponge cake, plain | 46±6 | 63 | 17 | |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) | 42±4 | 111 | 24 | |
| Croissant (Food City, Toronto, Canada) | 67 | 57 | 17 | |
| Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada) | 69 | 50 | 13 | |
| Doughnut, cake type (Loblaw's, Canada) | 76 | 47 | 17 | |
| Flan cake (Weston's Bakery, Toronto, Canada) | 65 | 70 | 31 | |
| Muffins | ||||
| Apple, made with sugar | 44±6 | 60 | 13 | |
| Apple, made without sugar | 48±10 | 60 | 9 | |
| Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) | 60±4 | 50 | 16 | |
| Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) | 60 | 57 | 15 | |
| Blueberry (Culinar Inc., Canada) | 59 | 57 | 17 | |
| Carrot (Culinar Inc., Canada) | 62 | 57 | 20 | |
| Corn muffin, low-amylose | 102 | 57 | 30 | |
| Corn muffin, high-amylose | 49 | NA | ||
| Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) | 69 | 50 | 24 | |
| Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, | 102±11 | 77 | 22 | |
| Pastry | 59±6 | 57 | 15 | |
| Scones, plain, made from packet mix (Defiance Milling Co., Australia) | 92±8 | 25 | 7 | |
| Waffles, Aunt Jemima (Quaker Oats Co. of Canada) | 76 | 35 | 10 |
| BEVERAGES | |||
| Coca Cola ® | |||
| Coca Cola®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia) | 53±7 | 250 | 14 |
| Coca Cola®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) | 63 | 250 | 16 |
| mean of two types | 58±5 | ||
| Fanta®, orange soft drink (Coca Cola Amatil, Australia) | 68±6 | 250 | 23 |
| Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) | 33±9 | 250 | 14 |
| Juices | |||
| Apple juice | |||
| Apple juice, unsweetened | 40 | ||
| Apple juice, unsweetened (Allens, Toronto, Canada) | 41 | ||
| mean of three studies | 40±1 | 250 | 12 |
| Cranberry juice cocktail (Ocean Spray® Inc., Lakeville-Middleboro, MA, USA) | 68±3 | 250 | 24 |
| Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) | 56±4 | 250 | 16 |
| Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) | 48 | 250 | 11 |
| Orange juice | |||
| Orange Juice (Canada) | 46±6 | ||
| Orange juice, unsweetened, reconstituted (Quelch®, Berri Ltd., Carlton, Vic, Australia) | 53±6 | ||
| mean of two studies | 50±4 | 250 | 13 |
| Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) | 46 | 250 | 16 |
| Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)6 | 38±4 | 250 | 4 |
| Sports drinks | |||
| Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) | 78±13 | 250 | 12 |
| Drinks made from drinking mix powders | |||
| Complete Hot Chocolate mix made with hot water (Nestlé, Australia) | 51±3 | 250 | 11 |
| Malted milk powder in full-fat cow's milk (Nestlé, Australia) | 45±3 | 250 | 12 |
| Milo™ (chocolate nutrient-fortified drink powder) | |||
| Milo™ (Nestlé, Australia) dissolved in water | 55±3 | 250 | 9 |
| Milo™ (Nestlé, Auckland, New Zealand) dissolved in water | 52±5 | 250 | 9 |
| mean of two studies | 54±2 | ||
| Milo™ (Nestlé, Australia) dissolved in full-fat cow's milk | 35±2 | 250 | 9 |
| Milo™ (Nestlé, New Zealand) dissolved in full-fat cow's milk | 36±3 | 250 | 9 |
| mean of two studies | 36±1 | ||
| Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) | 26±3 | 250 | 4 |
| Quik™ (sweet drink powder) | |||
| Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water | 53±5 | 250 | 4 |
| Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk | 41±4 | 250 | 5 |
| Quik™, strawberry (Nestlé, Australia), dissolved in water | 64±8 | 250 | 5 |
| Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk | 35±3 | 250 |
| BREADS | |||
| Bagel, white, frozen (Lender's Bakery, Montreal, Canada) | 72 | 70 | 25 |
| Baguette, white, plain (France) | 95±15 | 30 | 15 |
| French baguette with chocolate spread (France) | 72±8 | 70 | 27 |
| French baguette with butter and strawberry jam (France) | 62±7 | 70 | 26 |
| Pain au lait (Pasquier, France) | 63±10 | 60 | 20 |
| Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) | 74 | 30 | 16 |
| Barley Breads | |||
| Coarse barley kernel bread, 75-80% kernels | |||
| 75% kernels | 27 | 30 | 5 |
| 80% scalded intact kernels (20% white wheat flour) | 34 | 30 | 7 |
| 80% intact kernels (20% white wheat flour) | 40 | 30 | 8 |
| mean of three studies | 34±4 | ||
| Barley kernel bread, 50% kernels | |||
| 50% kernels (Canada) | 43 | 30 | 9 |
| 50% kibbled barley (Australia) | 48 | 30 | 10 |
| mean of two studies | 46±2 | 30 | 9 |
| Barley flour breads | |||
| 100% barley flour (Canada); (rye bread composition) | 67 | 30 | 9 |
| Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) | 67 | 30 | 13 |
| Wholemeal barley bread, flat, thin, soft | 50 | 30 | 7 |
| (50% regular barley flour, 50% high-fibre barley flour) (Sweden) | |||
| Wholemeal barley bread, flat, thin, soft | 43 | 30 | 5 |
| (20% regular barley flour, 80% high-fibre barley flour) (Sweden) | |||
| Wholemeal barley flour (80%) and white wheat flour (20%) breads - | |||
| fermented or with added organic acids or salts (Sweden) | |||
| Wholemeal barley flour bread (used as reference for the 5 breads below) | 70 | 30 | 14 |
| Wholemeal barley flour bread with sourdough (lactic acid) | 53 | 30 | 10 |
| Wholemeal barley flour bread with lactic acid | 66 | 30 | 12 |
| Wholemeal barley flour bread with calcium lactate | 59 | 30 | 12 |
| Wholemeal barley flour bread with sodium propionate5 | 65 | 30 | 13 |
| Wholemeal barley flour bread with higher dose sodium propionate | 57 | 30 | 11 |
| Buckwheat bread | |||
| Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) | 47 | 30 | 10 |
| Fruit Breads | |||
| Continental fruit loaf, wheat bread with dried fruit (Australia) | 47±6 | 30 | 7 |
| Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) | 63±5 | 30 | 9 |
| Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) | 54±6 | 30 | 7 |
| Hamburger bun (Loblaw's, Toronto, Canada) | 61 | 30 | 9 |
| Kaiser rolls (Loblaw's, Canada) | 73 | 30 | 12 |
| Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) | 70 | 30 | 16 |
| Gluten-free bread | |||
| Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) | 71 | 30 | 11 |
| Gluten-free white bread, sliced (gluten-free wheat starch) (UK) | 80 | 30 | 12 |
| mean of two studies | 76±5 | 30 | 11 |
| Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) | 69 | 30 | 9 |
| Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) | 76 | 30 | 10 |
| mean of two studies | 73±4 | 30 | 9 |
| Oat Bread | |||
| Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) | 65 | 30 | 12 |
| Oat bran bread | |||
| 50% oat bran (Australia) | 44 | 30 | 8 |
| 45% oat bran and 50% wheat flour (Sweden) | 50 | 30 | 9 |
| mean of two studies | 47±3 | 30 | 9 |
| Rice bread | |||
| Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia) | 72±9 | 30 | 8 |
| Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia) | 61±9 | 30 | 7 |
| Rye Bread | |||
| Rye kernel (pumpernickel) bread | |||
| Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) | 41 | 30 | 5 |
| Rye kernel bread (Pumpernickel) (Canada) | 41 | 30 | 5 |
| Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) | 46 | 30 | 5 |
| Rye kernel bread, Pumpernickel (80% kernels) (Canada) | 55 | 30 | 7 |
| Cocktail, sliced (Kasselar Food Products, Toronto, Canada) | 55 | 30 | 7 |
| Cocktail, sliced (Kasselar Food Products, Canada) | 62 | 30 | 8 |
| mean of six studies | 50±4 | 30 | 6 |
| Wholemeal rye bread | |||
| Wholemeal rye bread (Canada) | 41 | ||
| Wholemeal rye bread (Canada) | 62 | ||
| Wholemeal rye bread (Canada) | 63 | ||
| Wholemeal rye bread (Canada) | 66 | ||
| mean of four studies | 58±6 | 30 | 8 |
| Specialty rye breads | |||
| Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) | 76±14 | 30 | 10 |
| Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) | 67 | 30 | 9 |
| Light rye (Silverstein's Bakery, Toronto, Canada) | 68 | 30 | 10 |
| Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada) | 55 | 30 | 7 |
| Sourdough rye (Canada) | 57 | ||
| Sourdough rye (Australia) | 48 | ||
| mean of two studies | 53±5 | 30 | 6 |
| Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) | 56 | 30 | 7 |
| Wheat Breads | |||
| Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) | 52 | 30 | 10 |
| Cracked wheat kernel (bulgur) bread | |||
| 50% cracked wheat kernel (Canada) | 58 | 30 | 12 |
| 75% cracked wheat kernels (Canada) | 48 | 30 | 10 |
| mean of two studies | 53±3 | 30 | 11 |
| Spelt wheat breads | |||
| White spelt wheat bread (Slovenia) | 74 | 30 | 17 |
| Wholemeal spelt wheat bread (Slovenia) | 63 | 30 | 12 |
| Scalded spelt wheat kernel bread (Slovenia) | 67 | 30 | 15 |
| Spelt multigrain bread® (Pav's bakery, Australia) | 54±10 | 30 | 7 |
| White wheat flour bread | |||
| White flour (Canada) | 69±5 | 30 | 10 |
| White flour (USA) | 70 | 30 | 10 |
| White flour, Sunblest™ (Tip Top Bakeries, Australia) | 70 | 30 | 10 |
| White flour (Dempster's Corporate Foods Ltd., Canada) | 71 | 30 | 10 |
| White flour (South Africa) | 71±7 | 30 | 9 |
| White flour (Canada) | 71 | 30 | 10 |
| mean of six studies | 70±0 | 30 | 10 |
| White wheat flour bread, hard, toasted (Italian) | 73 | 30 | 11 |
| Wonder™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) | 71±9 | ||
| Wonder™, enriched white bread (Interstate Brands Companies, USA) | 72±4 | ||
| Wonder™, enriched white bread (Interstate Brands Companies, USA) | 77±3 | ||
| mean of three studies | 73±2 | 30 | 10 |
| mean of two studies | 68±1 | 30 | 9 |
| Wholemeal (whole wheat) wheat flour bread | |||
| Wholemeal flour (Canada) | 52 | 30 | 6 |
| Wholemeal flour (Canada) | 64 | 30 | 8 |
| Wholemeal flour (Canada) | 65 | 30 | 8 |
| Wholemeal flour (Canada) | 67 | 30 | 8 |
| Wholemeal flour (Canada) | 67 | 30 | 8 |
| Wholemeal flour (Canada) | 69 | 30 | 8 |
| Wholemeal flour (Canada) | 71 | 30 | 8 |
| Wholemeal flour (Canada) | 72±6 | 30 | 8 |
| Wholemeal flour (USA) | 73 | 30 | 10 |
| Wholemeal flour (South Africa) | 75±9 | 30 | 9 |
| Specialty wheat breads | |||
| English Muffin™ bread (Natural Ovens, USA) | 77±7 | 30 | 11 |
| Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA) | 55±6 | 30 | 8 |
| Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA) | 62±6 | 30 | 9 |
| Hunger Filler™, whole grain bread (Natural Ovens, USA) | 59±8 | 30 | 7 |
| Nutty Natural™, whole grain bread (Natural Ovens, USA) | 59±7 | 30 | 7 |
| Semolina Bread (Kenya) | 64 | ||
| Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) | 50±6 | 30 | 5 |
| Stay Trim™, whole grain bread (Natural Ovens, USA) | 70±10 | 30 | 10 |
| Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) | 74 | 30 | 16 |
| 100% Whole Grain™ bread (Natural Ovens, USA) | 51±11 | 30 | 7 |
| White wheat flour flatbread (Sweden) | 79 | 30 | 13 |
| Unleavened Breads | |||
| Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) | 75±9 | 30 | 12 |
| Middle Eastern flatbread | 97±29 | 30 | 15 |
| Pita bread, white (Canada) | 57 | 30 | 10 |
| Wheat flour flatbread (India) | 66±9 | 30 | 10 |
| Amaranth : wheat (25:75) composite flour flatbread (India) | 66±10 | 30 | 10 |
| Amaranth : wheat (50:50) composite flour flatbread (India) | 76±20 | 30 | 11 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran™ (high-fiber, extruded wheat bran cereal) | |||
| All-Bran™ (Kellogg's, Pagewood, NSW, Australia) | 30 | 30 | 4 |
| All-Bran™ (Kellogg's, Battle Creek, MI, USA) | 38 | 30 | 9 |
| All-Bran™ (Kellogg's Inc., Etobicoke, Canada) | 50 | 30 | 9 |
| All-Bran™ (Kellogg's Inc., Canada) | 51±5 | 30 | 9 |
| mean of four studies | 42±5 | ||
| Barley porridge | |||
| Wholemeal barley flour porridge (100% regular barley) | 68 | 50 (dry) | 23 |
| (flour:water = 1:3), boiled 2.5 min (Sweden) | |||
| Wholemeal high-fibre barley flour porridge | 55 | 50 (dry) | 8 |
| (50% regular barley flour: 50% high-fibre barley flour) (Sweden) | |||
| Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) | 62 | 50 (dry) | 17 |
| Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) | 65 | 50 (dry) | 18 |
| Bran Buds™ (Kellogg's Inc., Canada)15 | 58 | 30 | 7 |
| Bran Buds with psyllium (Kellogg's Inc., Canada) | 47 | 30 | 6 |
| Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada) | 58 | 30 | 11 |
| Bran Flakes™ (Kellogg's, Australia) | 74 | 30 | 13 |
| Cheerios™ (General Mills Inc., Etobicoke, Canada)15 | 74 | 30 | 15 |
| Chocapic™ (Nestlé, France) | 84±9 | 30 | 21 |
| Coco Pops™ (cocoa flavoured puffed rice) | |||
| Coco Pops™ (Kellogg's, Australia) | 77±8 | ||
| Coco Pops™ (Kellogg's, Australia) | 77±3 | ||
| mean of two studies | 77 | 30 | 20 |
| Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15 | 75 | 30 | 15 |
| Corn Chex™ (Nabisco Brands Ltd., Canada)15 | 83 | 30 | 21 |
| Cornflakes™ | |||
| Cornflakes™ (Kellogg's, Auckland, New Zealand) | 72±16 | 30 | 18 |
| Cornflakes™ (Kellogg's, Australia) | 77 | 30 | 20 |
| Cornflakes™ (Kellogg's Inc., Canada) | 80±6 | 30 | 21 |
| Cornflakes™ (Kellogg's Inc., Canada) | 86 | 30 | 22 |
| Cornflakes™ (Kellogg's, USA)5 | 92 | 30 | 24 |
| mean of five studies | 81±3 | 30 | 21 |
| Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada) | 74 | 30 | 17 |
| Cornflakes, Crunchy Nut™ (Kellogg's, Australia) | 72±4 | 30 | 17 |
| Corn Pops™ (Kellogg's, Australia) | 80±4 | 30 | 21 |
| Cream of Wheat™ (Nabisco Brands Ltd., Canada)15 | 66 | 250 | 17 |
| Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15 | 74 | 250 | 22 |
| Crispix™ (Kellogg's Inc., Canada)15 | 87 | 30 | 22 |
| Energy Mix™ (Quaker, France) | 80±7 | 30 | 19 |
| Froot Loops™ (Kellogg's, Australia) | 69±9 | 30 | 18 |
| Frosties™, sugar-coated cornflakes (Kellogg's, Australia) | 55 | 30 | 15 |
| Fruitful Lite™ (Hubbards, Auckland, New Zealand) | 61±20 | 30 | 12 |
| Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand) | 113±10 | 30 | 25 |
| Golden Grahams™ (General Mills Inc., Canada) | 71 | 30 | 18 |
| Golden Wheats™ (Kellogg's, Australia) | 71±8 | 30 | 16 |
| Grapenuts™ | |||
| Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada) | 67 | 30 | 13 |
| Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA) | 75±6 | 30 | 16 |
| mean of two studies | 71±4 | 30 | 15 |
| Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15 | 80 | 30 | 17 |
| Honey Smacks™ (Kellogg's, Australia) | 71±10 | 30 | 16 |
| Hot cereal, apple & cinnamon (Con Agra Inc., USA) | 37±6 | 30 | 8 |
| Hot cereal, unflavoured (Con Agra Inc., USA) | 25±5 | 30 | 5 |
| Just Right™ (Kellogg's, Australia) | 60±15 | 30 | 13 |
| Just Right Just Grains™ (Kellogg's, Australia) | 62±11 | 30 | 14 |
| Komplete™ (Kellogg's, Australia) | 48±5 | 30 | 10 |
| Life™ (Quaker Oats Co., Canada)15 | 66 | 30 | 16 |
| Mini Wheats™, whole wheat (Kellogg's, Australia) | 58±8 | 30 | 12 |
| Mini Wheats™, blackcurrant (Kellogg's, Australia) | 72±10 | 30 | 15 |
| Muesli | |||
| Muesli, NS (Canada) | 66±9 | 30 |