Breads, Grains & Pasta

baguette – 95
rice pasta,brown – 92
instant rice – 91
kaiser roll – 73
bagel – 72
white bread – 70

wholemeal bread – 69
rye flour bread – 64
macaroni cheese – 64
hamburger bun – 61
pita bread – 57
white rice – 56
brown rice – 55
sourdough bread – 52

linguine – 50
multigrain bread – 48
bulgur – 48
converted rice – 47
macaroni – 45
spaghetti, white – 41
ravioli, meat filled – 39
spaghetti, whole wheat – 37
spaghetti, protein enriched – 27
barley – 25

Fruits

dates,dried – 103
watermelon – 72

pineapple – 66
raisins – 64
apricots – 57
mangoes – 56
fruit cocktail – 55

banana – 53
kiwi fruit – 53
grapes – 52
canned peach – 47
orange – 43
peaches – 42
plums – 39
pear – 36
apple – 36
dried apricots – 30
grapefruit – 25
cherries – 22

Snacks

rice cakes – 82
pretzels – 81
jelly beans – 80
waffles – 76
doughnut – 76
soda crackers – 74
corn chips – 72

*mars bars – 68
ryvita – 67

wheat crackers – 67
rye crisp bread – 63
power bar – 57
popcorn – 55
oatmeal cookies – 55

*potato chips/crisps – 54
*chocolate – 49
banana cake – 47
peanuts – 14

Cereals

Rice Krispies – 82
Grapenut flakes – 80
Cornflakes – 77
Weetabix – 77
Total – 76
Puffed wheat – 74
Cheerios – 74

Shredded Wheat – 69
Oatmeal – 61
Mini Wheats (wholemeal) – 57
Museli – 56
Oatbran – 55

Porridge, non instant – 49
All Bran – 42

Cakes/biscuits

Rice cakes – 82
Wafer biscuits – 77
Doughnut – 76
Waffles – 76

Ryvita – 67
Croissant – 67
Shortbread – 64
Muffin (unsweetened) – 62
Danish pastry – 59

Potatoes, root crop

parsnips – 97
**baked potatoes – 83
instant potatoes – 83
chips – 75
mashed potatoes – 73

beetroot – 64
new potatoes – 57

boiled potatoes – 56
sweet potatoes – 54
yam – 51

Vegetables

sweet corn – 55

green peas – 48
carrots,cooked – 39
green beans – 15
peppers – 15
spinach – 15
tomatoes – 15
artichoke – 15
asparagus – 15
broccoli – 15
cauliflower – 15
celery – 15
cucumber – 15
lettuce – 15

Legumes

Baked Beans – 48
Chickpean,tinned – 42
Haricot Beans – 38
Chick peas – 33
Butter beans – 31
Lentils – 29
Kidney Beans – 27
Soy Beans – 18

Dairy

*Ice cream – 61

*Ice cream (low fat) – 50

Milk, semi-skimmed – 34
Chocolate milk – 34
Fruit yogurt, low fat – 33
Milk-Skim – 32
Milk -Fat-free – 32
Soy Milk – 31
Milk, full fat – 27
Yogurt-low fat – 14

Sugars

Maltose – 105
Glucose – 100
Honey – 73

Sucrose – 65
Table sugar – 65

Lactose – 46
Fructose – 23

Beverages

Gatorade – 78

Soft drinks,fanta – 68
Colas – 65
Orange juice – 57

Grapefruit juice – 48
Pineapple juice – 46
Apple Juice,unsweetened – 41

Amounts based on 50 grammes of carbohydrate per serving

High Glycemic Index Food GI (more than 70)

Foods with GI index between 55 and 70 are considered intermediate

Low Glycemic Index Food (less than 55)

**low in calorie and nutritious foods
*high in empty calories