Welcome to Glycemic Index Collection

The Glycemic Index, or GI, is a measure of how a given food affects blood glucose (Blood Glucose). Some complex carbohydrates affect Blood Glucose much more drastically than others. Some, such as white bread, affect Blood Glucose even more than sugar (sucrose).

“Sugar”, meaning sucrose, decomposes in to equal parts of glucose and fructose. Fructose, as expected, has only a small effect on Blood Glucose. Even professionals, it turns out, were swayed in their thinking by the evil charm of the word “sugar” and failed to take into account the differences among the many kinds of sugar found in foods.

To use the Glycemic Index in a real-life diet, you must combine the GI of various foods using a weighted average. It remains difficult to predict the GI of high fat meals because of the multiple affects of the fat, especially the way it slows the gut. For example, a baked potato has a very high GI (one of the famous, unexpected examples), but adding butter to it lowers the GI greatly. This is a good reason to reduce dietary fat (if you needed another reason), since doing so makes the effect of carbohydrates more predictable.

If you don’t want to go to the effort of full GI calculations, the important thing is to understand that foods may affect your Blood Glucose profile in ways that you wouldn’t expect from categorizations such as “simple sugar” and “complex carbohydrate”. Build your knowledge about your own response to different foods and meals by monitoring and keeping records, and avoid assumptions.

Glycemic Index Categories

Grains/Cereal

Grains and Cereals:

Legumes and Nuts

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Baked Beans
Baked Beans, canned (Canada)	40±3	0.0	0.0
Baked Beans, canned haricot/navy beans in tomato sauce (Libby, McNeill & Libby, Chatham, Canada)	56	0.0	0.0
mean of two studies	48±8	7.2	1.0	150	5.29	15
Beans, dried, boiled
Beans, dried, type NS8 (Italy)	36	10.8	2.0	150	5.29	30
Beans, dried, type NS8 (Italy)	20	6.0	2.0	150	5.29	30
mean of two studies	29±9	8.7	2.0	150	5.29	30
Blackeyed beans/peas (Cowpeas), boiled
Blackeyed beans (Canada)	50	15.0	2.0	150	5.29	30
Blackeyed beans (Canada)	33±4	9.9	2.0	150	5.29	30
mean of two studies	42±9	12.6	2.0	150	5.29	30
Butter Beans
Butter beans (South Africa)	28±7	5.6	1.3	150	5.29	20
Butter beans, dried, cooked 1.25 h (South Africa)	29±8	5.8	1.3	150	5.29	20
Butter beans (Canada)	36±4	7.2	1.3	150	5.29	20
mean of three studies	31±3	6.2	1.3	150	5.29	20
Butter beans, dried, boiled + 5g sucrose (South Africa)	30±2	6.0	1.3	150	5.29	20
Butter beans, dried, boiled + 10g sucrose (South Africa)	31±2	6.2	1.3	150	5.29	20
Butter beans, dried, boiled + 15g sucrose (South Africa)	54±4	10.8	1.3	150	5.29	20
Chickpeas (Garbanzo beans, Bengal gram), boiled
Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines)	10	3.0	2.0	150	5.29	30
Chickpeas, dried, boiled (Canada)	31	9.3	2.0	150	5.29	30
Chickpeas (Canada)	33	9.9	2.0	150	5.29	30
Chickpeas (Canada)	36±5	10.8	2.0	150	5.29	30
mean of four studies	28±6	8.4	2.0	150	5.29	30
Chickpeas, canned in brine (Lancia-Bravo Foods Ltd., Toronto, Canada)	42	9.2	1.5	150	5.29	22
Chickpeas, curry, canned (Canasia Foods Ltd., Scarborough, Canada)	41	6.6	1.1	150	5.29	16
Haricot/Navy beans
Haricot/Navy beans, pressure cooked at 15 psi for 25 min (King Grains, Toronto, Canada)	29	9.6	2.2	150	5.29	33
Haricot/Navy beans, dried, boiled (Canada)	30	9.0	2.0	150	5.29	30
Haricot/Navy beans, boiled (Canada)	31±6	9.3	2.0	150	5.29	30
Haricot/Navy beans (King Grains, Canada)	39	11.7	2.0	150	5.29	30
Haricot/Navy beans, pressure cooked at15 psi for 25 min (King Grains, Canada)	59	19.5	2.2	150	5.29	33
mean of five studies	38±6	11.8	2.1	150	5.29	31
Kidney Beans
Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines)	13	3.3	1.7	150	5.29	25
Kidney beans (Phaseolus vulgaris) (India)	19	4.8	1.7	150	5.29	25
Kidney beans (USA)5	23	5.8	1.7	150	5.29	25
Kidney beans, dried, boiled (France)	23±1	5.8	1.7	150	5.29	25
Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden)	25	6.3	1.7	150	5.29	25
Kidney beans (Canada)	29±8	7.3	1.7	150	5.29	25
Kidney beans, dried, boiled (Canada)	42	10.5	1.7	150	5.29	25
Kidney beans (Canada)	46	11.5	1.7	150	5.29	25
mean of eight studies	28±4	7.0	1.7	150	5.29	25
Kidney beans (Phaseolus vulgaris L.) – autoclaved	34	8.5	1.7	150	5.29	25
Kidney beans, canned (Lancia-Bravo Foods Ltd., Canada)	52	8.8	1.1	150	5.29	17
Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India)11	70±11	17.5	1.7	150	5.29	25
Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines)	20	5.0	1.7	150	5.29	25
Lentils, type NS8
Lentils, type NS (USA)	28	0.0	0.0
Lentils, type NS (Canada)	29±3	0.0	0.0
mean of two studies	29±1	5.2	1.2	150	5.29	18
Lentils, green
Lentils, green, dried, boiled (Canada)	22	4.0	1.2	150	5.29	18
Lentils, green, dried, boiled (France)	30±15	5.4	1.2	150	5.29	18
Lentils, green, dried, boiled (Australia)	37±3	5.2	0.9	150	5.29	14
mean of three studies	30±4	5.1	1.1	150	5.29	17
Lentils, green, canned in brine (Lancia-Bravo Foods Ltd., Canada)	52	8.8	1.1	150	5.29	17
Lentils, red
Lentils, red, dried, boiled (Canada)	18	3.2	1.2	150	5.29	18
Lentils, red, dried, boiled (Canada)	21	3.8	1.2	150	5.29	18
Lentils, red, dried, boiled (Canada)	31	5.6	1.2	150	5.29	18
Lentils, red, dried, boiled (Canada)	32	5.8	1.2	150	5.29	18
mean of four studies	26±4	4.7	1.2	150	5.29	18
Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada)	32	9.6	2.0	150	5.29	30
Marrowfat peas
Marrowfat peas, dried, boiled (USA)	31	0.0	0.0
Marrowfat peas, dried, boiled (Canada)	47±3	0.0	0.0
mean of two studies	39±8	7.4	1.3	150	5.29	19
Mung beans
Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines)	31	5.3	1.1	150	5.29	17
Mung bean, fried (Australia)	53±8	0.0	0.0
Mung bean, germinated (Australia)	25±4	4.3	1.1	150	5.29	17
Mung bean, pressure cooked (Australia)	42±5	7.1	1.1	150	5.29	17
Peas, dried, boiled (Australia)	22	2.0	0.6	150	5.29	9
Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines)	22	4.4	1.3	150	5.29	20
Pinto beans
Pinto beans, dried, boiled (Canada)	39	10.1	1.7	150	5.29	26
Pinto beans, canned in brine (Lancia-Bravo Foods Ltd., Canada)	45	9.9	1.5	150	5.29	22
Romano beans (Canada)	46	8.3	1.2	150	5.29	18
Soya beans
Soya beans, dried, boiled (Canada)	15±5	0.9	0.4	150	5.29	6
Soya beans, dried, boiled (Australia)	20±3	1.2	0.4	150	5.29	6
mean of two studies	18±3	1.1	0.4	150	5.29	6
Soya beans, canned (Canada)	14±2	0.8	0.4	150	5.29	6
Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada)	32	6.1	1.3	150	5.29	19

Cereals Grains

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving	Reformat GI (Col C) for calculation
Crunchy Nut Cornflakes™ bar (Kellogg’s, Australia)	72±6	18.7	1.7	30	1.06	26	72
Fibre Plus™ bar (Uncle Toby’s, Australia)	78±9	17.9	1.5	30	1.06	23	78
Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, Australia)	56±4	10.6	1.3	30	1.06	19	56
Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Australia)	51±4	9.7	1.3	30	1.06	19	51
K-Time Just Right™ bar (Kellogg’s, Australia)	72±4	17.3	1.6	30	1.06	24	72
K-Time Strawberry Crunch™ bar (Kellogg’s, Australia)	77±5	19.3	1.7	30	1.06	25	77
Rice Bubble Treat™ bar (Kellogg’s, Australia)	63±11	15.1	1.6	30	1.06	24	63
Sustain™ bar (Kellogg’s, Australia)	57±10	14.3	1.7	30	1.06	25	57

Breakfast Cereals and Related Products

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
All-Bran™ (high-fiber, extruded wheat bran cereal)
All-Bran™ (Kellogg’s, Pagewood, NSW, Australia)13	30	4.5	1.0	30	1.06	15
All-Bran™ (Kellogg’s, Battle Creek, MI, USA)	38	8.7	1.5	30	1.06	23
All-Bran™ (Kellogg’s Inc., Etobicoke, Canada)	50	11.5	1.5	30	1.06	23
All-Bran™ (Kellogg’s Inc., Canada)	51±5	11.7	1.5	30	1.06	23
mean of four studies	42±5	0.0	0.0
All-Bran Fruit ‘n Oats™ (Kellogg’s, Australia)	39	6.6	1.1	30	1.06	17
All-Bran Soy ‘n Fibre™ (Kellogg’s, Australia)	33±3	4.6	0.9	30	1.06	14
Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India)	97±19	18.4	1.3	30	1.06	19
Barley porridge
Wholemeal barley flour porridge (100% regular barley) (flour:water = 1:3), boiled 2.5 min (Sweden)	68	23.1	2.3	50 (dry)	1.76	34
Wholemeal high-fibre barley flour porridge (50% regular barley flour: 50% high-fibre barley flour) (Sweden)	55	8.3	1.0	50 (dry)	1.76	15
Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden)	62	17.4	1.9	50 (dry)	1.76	28
Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden)	65	18.2	1.9	50 (dry)	1.76	28
Bran Buds™ (Kellogg’s Inc., Canada)15	58	7.0	0.8	30	1.06	12
Bran Buds with psyllium (Kellogg’s Inc., Canada)15	47	5.6	0.8	30	1.06	12
Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada)15	58	11.0	1.3	30	1.06	19
Bran Flakes™ (Kellogg’s, Australia)	74	13.3	1.2	30	1.06	18
Cheerios™ (General Mills Inc., Etobicoke, Canada)15	74	14.8	1.3	30	1.06	20
Chocapic™ (Nestlé, France)	84±9	21.0	1.7	30	1.06	25
Coco Pops™ (cocoa flavoured puffed rice)
Coco Pops™ (Kellogg’s, Australia)	77±8	0.0	0.0
Coco Pops™ (Kellogg’s, Australia)	77±3	0.0	0.0
mean of two studies	77	20.0	1.7	30	1.06	26
Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15	75	15.0	1.3	30	1.06	20
Corn Chex™ (Nabisco Brands Ltd., Canada)15	83	20.8	1.7	30	1.06	25
Cornflakes™
Cornflakes™ (Kellogg’s, Auckland, New Zealand)	72±16	18.0	1.7	30	1.06	25
Cornflakes™ (Kellogg’s, Australia)	77	19.3	1.7	30	1.06	25
Cornflakes™ (Kellogg’s Inc., Canada)	80±6	20.8	1.7	30	1.06	26
Cornflakes™ (Kellogg’s Inc., Canada)	86	22.4	1.7	30	1.06	26
Cornflakes™ (Kellogg’s, USA)5	92	23.9	1.7	30	1.06	26
mean of five studies	81±3	21.1	1.7	30	1.06	26
Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)15	74	17.0	1.5	30	1.06	23
Cornflakes, Crunchy Nut™ (Kellogg’s, Australia)	72±4	17.3	1.6	30	1.06	24
Corn Pops™ (Kellogg’s, Australia)	80±4	20.8	1.7	30	1.06	26
Cream of Wheat™ (Nabisco Brands Ltd., Canada)15	66	17.2	1.7	250	8.82	26
Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15	74	22.2	2.0	250	8.82	30
Crispix™ (Kellogg’s Inc., Canada)15	87	21.8	1.7	30	1.06	25
Energy Mix™ (Quaker, France)	80±7	19.2	1.6	30	1.06	24
Froot Loops™ (Kellogg’s, Australia)	69±9	17.9	1.7	30	1.06	26
Frosties™, sugar-coated cornflakes (Kellogg’s, Australia)	55	14.3	1.7	30	1.06	26
Fruitful Lite™ (Hubbards, Auckland, New Zealand)	61±20	12.2	1.3	30	1.06	20
Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand)	113±10	24.9	1.5	30	1.06	22
Golden Grahams™ (General Mills Inc., Canada)15	71	17.8	1.7	30	1.06	25
Golden Wheats™ (Kellogg’s, Australia)	71±8	16.3	1.5	30	1.06	23
Grapenuts™
Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada)15	67	12.7	1.3	30	1.06	19
Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA)	75±6	16.5	1.5	30	1.06	22
mean of two studies	71±4	14.9	1.4	30	1.06	21
Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15	80	17.6	1.5	30	1.06	22
Guardian™ (Kellogg’s, Australia)	37±9	4.4	0.8	30	1.06	12
Healthwise™ for bowel health (Uncle Toby’s, Wahgunyah, Vic, Australia)	66±9	11.9	1.2	30	1.06	18
Healthwise™ for heart health (Uncle Toby’s, Australia)	48±5	9.1	1.3	30	1.06	19
Honey Rice Bubbles™ (Kellogg’s, Australia)	77±4	20.8	1.8	30	1.06	27
Honey Smacks™ (Kellogg’s, Australia)	71±10	16.3	1.5	30	1.06	23
Hot cereal, apple & cinnamon (Con Agra Inc., USA)	37±6	8.1	1.5	30	1.06	22
Hot cereal, unflavoured (Con Agra Inc., USA)	25±5	4.8	1.3	30	1.06	19
Just Right™ (Kellogg’s, Australia)	60±15	13.2	1.5	30	1.06	22
Just Right Just Grains™ (Kellogg’s, Australia)	62±11	14.3	1.5	30	1.06	23
Komplete™ (Kellogg’s, Australia)	48±5	10.1	1.4	30	1.06	21
Life™ (Quaker Oats Co., Canada)15	66	16.5	1.7	30	1.06	25
Mini Wheats™, whole wheat (Kellogg’s, Australia)	58±8	12.2	1.4	30	1.06	21
Mini Wheats™, blackcurrant (Kellogg’s, Australia)	72±10	15.1	1.4	30	1.06	21
Muesli
Muesli, NS8 (Canada)	66±9	15.8	1.6	30	1.06	24
Alpen Muesli (Wheetabix, France)	55±10	10.5	1.3	30	1.06	19
Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk	39±6	7.4	1.3	30	1.06	19
Muesli, Lite (Sanitarium, New Zealand)	54±12	9.7	1.2	30	1.06	18
Muesli, Natural (Sanitarium, New Zealand)	57±9	10.8	1.3	30	1.06	19
Muesli, Natural (Sanitarium, Australia)	40±6	7.6	1.3	30	1.06	19
mean of two studies	49±9	9.8	1.3	30	1.06	20
Muesli, No Name (Sunfresh Ltd., Toronto, Canada)15	60	10.8	1.2	30	1.06	18
Muesli, Swiss Formula (Uncle Toby’s, Australia)	56±8	9.0	1.1	30	1.06	16
Muesli, toasted (Purina, Sydney, NSW, Australia)	43±4	7.3	1.1	30	1.06	17
Nutrigrain™ (Kellogg’s, Australia)	66±12	9.9	1.0	30	1.06	15
Oat ‘n Honey Bake™ (Kellogg’s, Australia)	77±11	13.1	1.1	30	1.06	17
Oat bran
Oat bran, raw (Quaker Oats Co., Canada)15	50	2.5	0.3	10	0.35	5
Oat bran, raw	59	3.0	0.3	10	0.35	5
mean of two studies	55±5	2.8	0.3	10	0.35	5
Porridge made from rolled oats
Porridge (Uncle Toby’s, Australia)13	42	8.8	1.4	250	8.82	21
Porridge (Canada)16	49±8	11.3	1.5	250	8.82	23
Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia)	51±8	10.7	1.4	250	8.82	21
Porridge (Hubbards, New Zealand)	58±9	12.2	1.4	250	8.82	21
Porridge (Australia)	58±4	12.2	1.4	250	8.82	21
Porridge (Canada)	62	14.3	1.5	250	8.82	23
Porridge (Canada)	69	15.9	1.5	250	8.82	23
Porridge (USA)6	75	17.3	1.5	250	8.82	23
mean of eight studies	58±4	12.8	1.5	250	8.82	22
Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden)	74	23.7	2.1	50 (dry)	1.76	32
Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden)	55	14.9	1.8	250	8.82	27
Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden)	69	18.6	1.8	250	8.82	27
Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden)	50	13.5	1.8	250	8.82	27
Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden)	80	21.6	1.8	250	8.82	27
Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden)	53	14.3	1.8	250	8.82	27
Instant Porridge
Quick Oats (Quaker Oats Co., Canada)	65	0.0	0.0
One Minute Oats (Quaker Oats Co., Canada)15	66	0.0	0.0
mean of two studies	66±1	17.2	1.7	250	8.82	26
Pop Tarts™, Double Chocolate (Kellogg’s, Australia)	70±2	25.2	2.4	50	1.76	36
Pro Stars™ (General Mills Inc., Canada)15	71	17.0	1.6	30	1.06	24
Puffed Wheat
Puffed Wheat (Quaker Oats Co., Canada)15	67	13.4	1.3	30	1.06	20
Puffed Wheat (Sanitarium, Australia)	80±11	16.8	1.4	30	1.06	21
mean of two studies	74±7	15.5	1.4	30	1.06	21
Raisin Bran™ (Kellogg’s, USA)	61±5	11.6	1.3	30	1.06	19
Red River Cereal (Maple Leaf Mills, Toronto, Canada)	49	10.8	1.5	30	1.06	22
Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia)	19±3	2.7	0.9	30	1.06	14
Rice Bubbles™ (puffed rice)
Rice Bubbles™ (Kellogg’s, Australia)13	81	0.0	0.0
Rice Bubbles™ (Kellogg’s, Australia)	85±3	0.0	0.0
Rice Bubbles™ (Kellogg’s, Australia)	95	0.0	0.0
mean of three studies	87±4	22.6	1.7	30	1.06	26
Rice Chex™ (Nabisco Brands Ltd., Canada)15	89	23.1	1.7	30	1.06	26
Rice Krispies™ (Kellogg’s Inc., Canada)15	82	21.3	1.7	30	1.06	26
Shredded Wheat
Shredded Wheat (Canada)	67±10	13.4	1.3	30	1.06	20
Shredded Wheat™ (Nabisco Brands Ltd., Canada)15	83	16.6	1.3	30	1.06	20
mean of two studies	75±8	15.0	1.3	30	1.06	20
Special K™ – formulation of this cereal varies in different countries
Special K™ (Kellogg’s, Australia)	54±4	11.3	1.4	30	1.06	21
Special K™ (Kellogg’s, USA)	69±5	14.5	1.4	30	1.06	21
Special K™ (Kellogg’s, France)	84±12	20.2	1.6	30	1.06	24
Soy Tasty™ (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia)	60±5	12.0	1.3	30	1.06	20
Soytana™, Vogel’s, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), (Specialty Cereals, Mt Kuring-gai, NSW, Australia)	49±3	12.3	1.7	45	1.59	25.2
Sultana Bran™ (Kellogg’s, Australia)	73±13	13.9	1.3	30	1.06	19
Sustain™ (Kellogg’s, Australia)13	68	15.0	1.5	30	1.06	22
Team™ (Nabisco Brands Ltd., Canada)15	82	18.0	1.5	30	1.06	22
Thank Goodness™ (Hubbards, New Zealand)	65±18	15.0	1.5	30	1.06	23
Total™ (General Mills Inc., Canada)15	76	16.7	1.5	30	1.06	22
Ultra-bran™, Vogel’s, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) (Specialty Cereals, Australia)	41±4	5.3	0.9	30	1.06	13
Wheat-bites™ (Uncle Toby’s, Australia)	72±11	18.0	1.7	30	1.06	25
Wheat biscuits (plain flaked wheat)
Vita-Brits™ (Uncle Toby’s, Australia)13	61	12.2	1.3	30	1.06	20
Vita-Brits™ (Uncle Toby’s, Australia)	68±6	13.6	1.3	30	1.06	20
Weet-Bix™ (Sanitarium, Australia)	69	11.7	1.1	30	1.06	17
Weet-Bix™ (Sanitarium, Australia)	69±4	11.7	1.1	30	1.06	17
Weetabix™ (Weetabix of Canada Ltd., Thornhill, Canada)15	74	16.3	1.5	30	1.06	22
Weetabix™ (Weetabix of Canada Ltd.)	75±10	16.5	1.5	30	1.06	22
Whole wheat Goldies™ (Kellogg’s, Australia)	70±4	14.0	1.3	30	1.06	20
mean of seven studies	70±2	13.3	1.3	30	1.06	19
Wheat biscuits (flaked wheat) with additional ingredients
Good Start™, muesli wheat biscuits (Sanitarium, Australia)	68±4	13.6	1.3	30	1.06	20
Hi-Bran Weet-Bix™, wheat biscuits with extra wheat bran (Sanitarium, Australia)	61±4	10.4	1.1	30	1.06	17
Hi-Bran Weet-Bix™ with soy and linseed (Sanitarium, Australia)	57±3	9.1	1.1	30	1.06	16
Honey Goldies™ (Kellogg’s Australia)	72±3	15.1	1.4	30	1.06	21
Lite-Bix™, plain, no added sugar (Sanitarium, Australia)	70±3	14.0	1.3	30	1.06	20
Oat bran Weet-Bix™ (Sanitarium, Australia)	57±4	11.4	1.3	30	1.06	20
Sultana Goldies™ (Kellogg’s Australia)	65±6	13.7	1.4	30	1.06	21

Breakfast cereal bars

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving	Reformat GI (Col C) for calculation
Crunchy Nut Cornflakes™ bar (Kellogg’s, Australia)	72±6	18.7	1.7	30	1.06	26	72
Fibre Plus™ bar (Uncle Toby’s, Australia)	78±9	17.9	1.5	30	1.06	23	78
Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, Australia)	56±4	10.6	1.3	30	1.06	19	56
Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Australia)	51±4	9.7	1.3	30	1.06	19	51
K-Time Just Right™ bar (Kellogg’s, Australia)	72±4	17.3	1.6	30	1.06	24	72
K-Time Strawberry Crunch™ bar (Kellogg’s, Australia)	77±5	19.3	1.7	30	1.06	25	77
Rice Bubble Treat™ bar (Kellogg’s, Australia)	63±11	15.1	1.6	30	1.06	24	63
Sustain™ bar (Kellogg’s, Australia)	57±10	14.3	1.7	30	1.06	25	57

Breads

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Bagel, white, frozen (Lender’s Bakery, Montreal, Canada)	72	25.2	2.3	70	2.47	35
Baguette, white, plain (France)	95±15	14.3	1.0	30	1.06	15
French baguette with chocolate spread (France)	72±8	26.6	2.5	70	2.47	37
French baguette with butter and strawberry jam (France)	62±7	25.4	2.7	70	2.47	41
Pain au lait (Pasquier, France)	63±10	20.2	2.1	60	2.12	32
Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada)	74	15.5	1.4	30	1.06	21
Barley Breads
Coarse barley kernel bread, 75-80% kernels
75% kernels	27	5.4	1.3	30	1.06	20
80% scalded intact kernels (20% white wheat flour)	34	6.8	1.3	30	1.06	20
80% intact kernels (20% white wheat flour)	40	8.0	1.3	30	1.06	20
mean of three studies	34±4	0.0	0.0
Barley kernel bread, 50% kernels
50% kernels (Canada)	43	8.6	1.3	30	1.06	20
50% kibbled barley (Australia)	48	9.6	1.3	30	1.06	20
mean of two studies	46±2	9.2	1.3	30	1.06	20
Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia)	57±6	6.3	0.7	30	1.06	11
Barley flour breads
100% barley flour (rye bread composition) (Canada)	67	8.7	0.9	30	1.06	13
Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden)	67	13.4	1.3	30	1.06	20
Wholemeal barley bread, flat, thin, soft (50% regular barley flour, 50% high-fibre barley flour) (Sweden)	50	7.5	1.0	30	1.06	15
Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden)	43	4.7	0.7	30	1.06	11
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)5	70	14.0	1.3	30	1.06	20
Wholemeal barley flour bread with sourdough (lactic acid)5	53	10.6	1.3	30	1.06	20
Wholemeal barley flour bread with lactic acid5	66	12.5	1.3	30	1.06	19
Wholemeal barley flour bread with calcium lactate5	59	11.8	1.3	30	1.06	20
Wholemeal barley flour bread with sodium propionate5	65	13.0	1.3	30	1.06	20
Wholemeal barley flour bread with higher dose sodium propionate5	57	10.8	1.3	30	1.06	19
Buckwheat bread
Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden)	47	9.9	1.4	30	1.06	21
Fruit Breads
Bürgen™ Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia)	44±5	5.7	0.9	30	1.06	13
Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia)	54±6	8.1	1.0	30	1.06	15
Continental fruit loaf, wheat bread with dried fruit (Australia)	47±6	7.1	1.0	30	1.06	15
Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA)	63±5	8.8	0.9	30	1.06	14
Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA)	54±6	6.5	0.8	30	1.06	12
Hamburger bun (Loblaw’s, Toronto, Canada)	61	9.2	1.0	30	1.06	15
Kaiser rolls (Loblaw’s, Canada)	73	11.7	1.1	30	1.06	16
Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada)	70	16.1	1.5	30	1.06	23
Gluten-free bread
Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia)	79±13	10.3	0.9	30	1.06	13
Gluten-free white bread, unsliced (gluten-free wheat starch) (UK)	71	10.7	1.0	30	1.06	15
Gluten-free white bread, sliced (gluten-free wheat starch) (UK)	80	12.0	1.0	30	1.06	15
mean of two studies	76±5	11.4	1.0	30	1.06	15
Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK)	69	9.0	0.9	30	1.06	13
Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK)	76	9.9	0.9	30	1.06	13
mean of two studies	73±4	9.5	0.9	30	1.06	13
Oat Bread
Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden)	65	12.4	1.3	30	1.06	19
Oat bran bread
50% oat bran (Australia)	44	7.9	1.2	30	1.06	18
45% oat bran and 50% wheat flour (Sweden)	50	9.0	1.2	30	1.06	18
mean of two studies	47±3	8.5	1.2	30	1.06	18
Rice bread
Rice bread, low-amylose Calrose rice (Pav’s Allergy Bakery, Ingleburn, NSW, Australia)	72±9	8.6	0.8	30	1.06	12
Rice bread, high-amylose Doongara rice (Pav’s Allergy Bakery, Australia)	61±9	7.3	0.8	30	1.06	12
Rye Bread
Rye kernel (pumpernickel) bread
Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)	41	4.9	0.8	30	1.06	12
Rye kernel bread (Pumpernickel) (Canada)	41	4.9	0.8	30	1.06	12
Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada)	46	5.1	0.7	30	1.06	11
Rye kernel bread, Pumpernickel (80% kernels) (Canada)	55	6.6	0.8	30	1.06	12
Cocktail, sliced (Kasselar Food Products, Toronto, Canada)	55	6.6	0.8	30	1.06	12
Cocktail, sliced (Kasselar Food Products, Canada)	62	7.4	0.8	30	1.06	12
mean of six studies	50±4	6.0	0.8	30	1.06	12
Rye bread, wholemeal
Wholemeal rye bread (Canada)	41	0.0	0.0
Wholemeal rye bread (Canada)	62	0.0	0.0
Wholemeal rye bread (Canada)	63	0.0	0.0
Wholemeal rye bread (Canada)	66	0.0	0.0
mean of four studies	58±6	8.1	0.9	30	1.06	14
Rye breads, specialty
Blackbread, Riga (Berzin’s Specialty Bakery, Sydney, NSW, Australia)	76±14	9.9	0.9	30	1.06	13
Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia)	55±12	0.0	0.0
Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia)	74±6	0.0	0.0
mean of two studies	65±10	6.5	0.7	30	1.06	10
Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)	67	8.7	0.9	30	1.06	13
Light rye (Silverstein’s Bakery, Toronto, Canada)	68	9.5	0.9	30	1.06	14
Linseed rye (Rudolph’s Specialty Bakery Ltd., Toronto, Canada)	55	7.2	0.9	30	1.06	13
Roggenbrot, Vogel’s (Stevns & Co, Sydney, NSW, Australia)	59±5	8.3	0.9	30	1.06	14
Schinkenbrot, Riga (Berzin’s Specialty Bakery, Sydney, NSW, Australia)	86±15	12.0	0.9	30	1.06	14
Sourdough rye (Canada)	57	0.0	0.0
Sourdough rye (Australia)	48	0.0	0.0
mean of two studies	53±5	6.4	0.8	30	1.06	12
Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)	56	7.3	0.9	30	1.06	13
Wheat Breads
Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)	52	10.4	1.3	30	1.06	20
Cracked wheat kernel – bulgur bread
50% cracked wheat kernel (Canada)	58	11.6	1.3	30	1.06	20
75% cracked wheat kernels (Canada)	48	9.6	1.3	30	1.06	20
mean of two studies	53±3	10.6	1.3	30	1.06	20
Spelt wheat breads
White spelt wheat bread9 (Slovenia)	74	17.0	1.5	30	1.06	23
Wholemeal spelt wheat bread9 (Slovenia)	63	12.0	1.3	30	1.06	19
Scalded spelt wheat kernel bread9 (Slovenia)	67	14.7	1.5	30	1.06	22
Spelt multigrain bread® (Pav’s bakery, Australia)	54±10	6.5	0.8	30	1.06	12
White wheat flour bread
White flour (Canada)	69±5	9.7	0.9	30	1.06	14
White flour (USA)	70	9.8	0.9	30	1.06	14
White flour, Sunblest™ (Tip Top Bakeries, Australia)	70	9.8	0.9	30	1.06	14
White flour (Dempster’s Corporate Foods Ltd., Canada)	71	9.9	0.9	30	1.06	14
White flour (South Africa)	71±7	9.2	0.9	30	1.06	13
White flour (Canada)	71	9.9	0.9	30	1.06	14
mean of six studies	70±0	9.8	0.9	30	1.06	14
White wheat flour bread, hard, toasted (Italian)	73	11.0	1.0	30	1.06	15
Wonder™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA)	71±9	0.0	0.0
Wonder™, enriched white bread (Interstate Brands Companies, USA)	72±4	0.0	0.0
Wonder™, enriched white bread (Interstate Brands Companies, USA)	77±3	0.0	0.0
mean of three studies	73±2	10.2	0.9	30	1.06	14
White Turkish bread (Turkey)	87	14.8	1.1	30	1.06	17
White bread with enzyme inhibitors
White bread + acarbose (200mg) (Mexico)	18	3.1	1.1	30	1.06	17
White bread + acarbose (200mg) (Mexico)	50	8.5	1.1	30	1.06	17
mean in two groups of subjects	34±16	5.8	1.1	30	1.06	17
White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)5	48	5.8	0.8	30	1.06	12
White bread roll + 6 mg trestatin (Switzerland)5	29	3.5	0.8	30	1.06	12
White bread with soluble fiber
White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)	41	7.0	1.1	30	1.06	17
White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)	65	11.1	1.1	30	1.06	17
mean in two groups of subjects	53±12	9.0	1.1	30	1.06	17
White bread eaten with vinegar as vinaigrette (Sweden)	45	6.8	1.0	30	1.06	15
White bread eaten with powdered dried seaweed (Nori alga) (Spain)	48	7.2	1.0	30	1.06	15
White bread containing Eurylon® high-amylose maize starch (France)12	42	8.0	1.3	30	1.06	19
White fiber-enriched bread
White, high-fiber (Dempster’s Corporate Foods Ltd., Canada)	67	0.0	0.0
White, high-fiber (Weston’s Bakery, Toronto, Canada)	69	0.0	0.0
mean of two studies	68±1	8.8	0.9	30	1.06	13
White resistant starch-enriched bread
Fibre White™ (Nature’s Fresh, Auckland, New Zealand)	77±10	11.6	1.0	30	1.06	15
Wonderwhite™ (Buttercup Bakeries, Australia)	80±8	11.2	0.9	30	1.06	14
Wholemeal wheat flour bread (whole wheat)
Wholemeal flour (Canada)	52	6.2	0.8	30	1.06	12
Wholemeal flour (Canada)	64	7.7	0.8	30	1.06	12
Wholemeal flour (Canada)	65	7.8	0.8	30	1.06	12
Wholemeal flour (Canada)	67	8.0	0.8	30	1.06	12
Wholemeal flour (Canada)	67	8.0	0.8	30	1.06	12
Wholemeal flour (Canada)	69	8.3	0.8	30	1.06	12
Wholemeal flour (Canada)	71	8.5	0.8	30	1.06	12
Wholemeal flour (Canada)	72±6	8.6	0.8	30	1.06	12
Wholemeal flour (USA)5	73	10.2	0.9	30	1.06	14
Wholemeal flour (South Africa)	75±9	9.8	0.9	30	1.06	13
Wholemeal flour (Tip Top Bakeries, Australia)	77±9	9.2	0.8	30	1.06	12
Wholemeal flour (Tip Top Bakeries, Australia)	78±16	9.4	0.8	30	1.06	12
Wholemeal flour (Kenya)	87	11.3	0.9	30	1.06	13
mean of thirteen studies	71± 2	9.2	0.9	30	1.06	13
Wholemeal Turkish bread	49	7.8	1.1	30	1.06	16
Specialty wheat breads
Bürgen® Mixed Grain bread (Australia)
Bürgen® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia)	34±4	0.0	0.0
Bürgen® Mixed Grain	45±12	0.0	0.0
Bürgen® Mixed Grain	69±6	0.0	0.0
mean of three studies	49±10	5.4	0.7	30	1.06	11
Bürgen® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia)	31±3	3.1	0.7	30	1.06	10
Bürgen® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia)	36±4	3.2	0.6	30	1.06	9
English Muffin™ bread (Natural Ovens, USA)	77±7	10.8	0.9	30	1.06	14
Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA)	55±6	7.7	0.9	30	1.06	14
Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA)	62±6	8.7	0.9	30	1.06	14
Helga’s™ Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia)	68±9	9.5	0.9	30	1.06	14
Helga’s™ traditional wholemeal bread (Quality Bakers, Australia)	70±14	9.1	0.9	30	1.06	13
Hunger Filler™, whole grain bread (Natural Ovens, USA)	59±8	7.7	0.9	30	1.06	13
Molenberg™ (Goodman Fielder, Auckland, New Zealand)	75±10	0.0	0.0
Molenberg™ (Goodman Fielder, New Zealand)	84±8	0.0	0.0
mean of two studies	80±5	11.2	0.9	30	1.06	14
9-Grain Multi-Grain (Tip Top Bakeries, Australia)	43±5	6.0	0.9	30	1.06	14
Multigrain Loaf, spelt wheat flour (Australia)	54±10	8.1	1.0	30	1.06	15
Multigrain (50% kibbled wheat grain) (Australia)	43	6.0	0.9	30	1.06	14
Nutty Natural™, whole grain bread (Natural Ovens, USA)	59±7	7.1	0.8	30	1.06	12
Performax™ (Country Life Bakeries, Dandenong, Vic, Australia)	38±3	4.9	0.9	30	1.06	13
Ploughman’s™ Wholegrain, original recipe (Quality Bakers, Australia)	47	6.6	0.9	30	1.06	14
Ploughman’s™ Wholemeal, smooth milled (Quality Bakers, Australia)	64±10	8.3	0.9	30	1.06	13
Semolina Bread (Kenya)	64	0.0	0.0
Sourdough wheat (Australia)	54	7.6	0.9	30	1.06	14
Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA)	50±6	5.0	0.7	30	1.06	10
Stay Trim™, whole grain bread (Natural Ovens, USA)	70±10	10.5	1.0	30	1.06	15
Sunflower & Barley bread, Riga brand (Berzin’s Specialty Bakery, Australia)	57±6	7.4	0.9	30	1.06	13
Vogel’s Honey & Oats (Stevns & Co., Sydney, NSW, Australia)	55±5	7.7	0.9	30	1.06	14
Vogel’s Roggenbrot (Stevns & Co., Australia)	59±5	8.3	0.9	30	1.06	14
Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK)	74	16.3	1.5	30	1.06	22
100% Whole Grain™ bread (Natural Ovens, USA)	51±11	6.6	0.9	30	1.06	13
White wheat flour flatbread (Sweden)	79	12.6	1.1	30	1.06	16
Unleavened Breads
Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia)	75±9	12.0	1.1	30	1.06	16
Middle Eastern flatbread	97±29	15.5	1.1	30	1.06	16
Pita bread, white (Canada)	57	9.7	1.1	30	1.06	17
Wheat flour flatbread (India)	66±9	10.6	1.1	30	1.06	16
Amaranth : wheat (25:75) composite flour flatbread (India)	66±10	9.9	1.0	30	1.06	15
Amaranth : wheat (50:50) composite flour flatbread (India)	76±20	11.4	1.0	30	1.06	15

Bakery Products

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Cakes
Angel food cake (Loblaw’s, Toronto, Canada)	67	19.4	1.9	50	1.76	29
Banana cake, made with sugar	47±8	17.9	2.5	80	2.82	38
Banana cake, made without sugar	55±10	16.0	1.9	80	2.82	29
Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis, MN, USA)	38±3	19.8	3.5	111	3.91	52
Croissant (Food City, Toronto, Canada)	67	17.4	1.7	57	2.01	26
Crumpet (Dempster’s Corporate Foods Ltd., Etobicoke, Canada)	69	13.1	1.3	50	1.76	19
Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia)	73±12	19.0	1.7	38	1.34	26
Doughnut, cake type (Loblaw’s, Canada)	76	17.5	1.5	47	1.66	23
Flan cake (Weston’s Bakery, Toronto, Canada)	65	31.2	3.2	70	2.47	48
Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia)	87±17	25.2	1.9	50	1.76	29
Pound cake (Sara Lee Canada, Bramalea, Canada)	54	15.1	1.9	53	1.87	28
Sponge cake, plain	46±6	16.6	2.4	63	2.22	36
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA)	42±4	24.4	3.9	111	3.91	58
Muffins
Apple, made with sugar4	44±6	12.8	1.9	60	2.12	29
Apple, made without sugar4	48±10	9.1	1.3	60	2.12	19
Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia)	54±4	14.0	1.7	50	1.76	26
Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia)	60±4	15.6	1.7	50	1.76	26
Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia)	65±11	16.9	1.7	50	1.76	26
Bran (Culinar Inc., Grandma Martin’s Muffins, Aurora, Canada)	60	14.4	1.6	57	2.01	24
Blueberry (Culinar Inc., Canada)	59	17.1	1.9	57	2.01	29
Carrot (Culinar Inc., Canada)	62	19.8	2.1	57	2.01	32
Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia)	53±5	14.8	1.9	50	1.76	28
Corn muffin, low-amylose5	102	29.6	1.9	57	2.01	29
Corn muffin, high-amylose5	49	0.0	0.0
Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada)	69	24.2	2.3	50	1.76	35
Pancakes, prepared from shake mix (Green’s General Foods, Glendenning, NSW, Australia)	67±5	38.9	3.9	80	2.82	58
Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, Carrum Downs, Vic, Australia)	102±11	22.4	1.5	77	2.72	22
Pastry	59±6	15.3	1.7	57	2.01	26
Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia)	85±14	17.9	1.4	40	1.41	21
Scones, plain, made from packet mix (Defiance Milling Co., Australia)	92±8	7.4	0.5	25	0.88	8
Waffles, Aunt Jemima (Quaker Oats Co. of Canada)	76	9.9	0.9	35	1.23	13

Pasta and Noodles

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Capellini (Primo Foods Ltd., Toronto, Canada)	45	20.3	3.0	180	6.35	45
Corn pasta, gluten-free (Orgran Natural Foods, Carrum Downs, Vic, Australia)	78±10	32.8	2.8	180	6.35	42
Fettucine, egg
Fettucine, egg	32±4	14.7	3.1	180	6.35	46
Fettucine, egg (Mother Earth Fine Foods, Rowville, Vic, Australia)	47±6	21.6	3.1	180	6.35	46
mean of two studies	40±8	18.4	3.1	180	6.35	46
Gluten-free pasta, maize starch, boiled 8 min (UK)	54	22.7	2.8	180	6.35	42
Gnocchi, NS8 (Latina, Pillsbury Australia Ltd., Mt. Waverley, Vic, Australia)	68±9	32.6	3.2	180	6.35	48
Instant noodles
Instant ‘two-minute’ noodles, Maggi® (Nestlé, Sydney, NSW, Australia)	46±5	0.0	0.0
Instant ‘two-minute’ noodles, Maggi® (Nestlé, Auckland, New Zealand)	48±8	0.0	0.0
Instant noodles (Mr Noodle, Vancouver, Canada)	47	0.0	0.0
mean of three studies	47±1	18.8	2.7	180	6.35	40
Linguine
Thick, durum wheat, white, fresh (Sweden)	43	20.6	3.2	180	6.35	48
Thick, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 8 min (Sweden)	48	23.0	3.2	180	6.35	48
mean of two studies	46±3	22.1	3.2	180	6.35	48
Thin, durum wheat (Sweden)	49	23.5	3.2	180	6.35	48
Thin, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 3 min (Sweden)	61	29.3	3.2	180	6.35	48
Thin, fresh, durum wheat with 39% w/w egg, (Sweden)	45	18.5	2.7	180	6.35	41
Thin, fresh, with 0.6% w/w monoglycerides and 30% w/w egg, boiled 3 min (Sweden)	53	21.7	2.7	180	6.35	41
mean of four studies	52±3	23.4	3.0	180	6.35	45
Mung bean noodles
Lungkow beanthread noodles (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China)	26	11.7	3.0	180	6.35	45
Mung bean noodles (Longkou beanthread), dried, boiled (Yantai cereals, China)	39±9	17.6	3.0	180	6.35	45
mean of two studies	33±7	0.0	0.0
Macaroni
Macaroni, plain, boiled 5 min (Lancia-Bravo Foods Ltd., Canada)	45	22.1	3.3	180	6.35	49
Macaroni, plain, boiled (Turkey)	48	23.5	3.3	180	6.35	49
mean of two studies	47±2	22.6	3.2	180	6.35	48
Macaroni and Cheese, boxed (Kraft General Foods Canada Inc., Don Mills, Ontario)	64	32.6	3.4	180	6.35	51
Ravioli, durum wheat flour, meat filled, boiled (Australia)	39±1	14.8	2.5	180	6.35	38
Rice noodles/pasta
Rice noodles, dried, boiled (Thai World, Bangkok, Thailand)	61±6	23.8	2.6	180	6.35	39
Rice noodles, freshly made, boiled (Sydney, NSW, Australia)	40±4	15.6	2.6	180	6.35	39
Rice pasta, brown, boiled 16 min (Rice Grower’s Co-op., Leeton, NSW, Australia)	92±8	35.0	2.5	180	6.35	38
Rice and maize pasta, gluten-free, Ris’O’Mais (Orgran Foods, Carrum Downs, Vic, Australia)	76±6	37.2	3.3	180	6.35	49
Rice vermicelli, Kongmoon (National Cereals, Oils & Foodstuffs, China)	58	22.6	2.6	180	6.35	39
Spaghetti
Spaghetti, gluten-free, rice and split pea, canned in tomato sauce (Orgran Foods, Australia)	68±9	18.4	1.8	220	7.76	27
Spaghetti, protein enriched, boiled 7 min (Catelli Plus, Catelli Ltd., Montreal, Canada)	27	14.0	3.5	180	6.35	52
Spaghetti, white, boiled 5 min
Boiled 5 min (Lancia-Bravo Foods Ltd., Canada)	32	15.4	3.2	180	6.35	48
Boiled 5 min (Canada)	34	16.3	3.2	180	6.35	48
Boiled 5 min (Canada)	40	19.2	3.2	180	6.35	48
Boiled 5 min (Middle East)	44	21.1	3.2	180	6.35	48
mean of four studies	38±3	18.2	3.2	180	6.35	48
Spaghetti, white or type NS, boiled 10-15 min
White, durum wheat, boiled 10 min in salty water (Barilla, Parma, Italy)12	58	27.8	3.2	180	6.35	48
White, durum wheat flour, boiled 12 min (Starhushålls, Kungsörnen AB, Järna, Sweden)	47	22.6	3.2	180	6.35	48
White, durum wheat flour, 0.6% w/w monoglycerides, boiled 12 min (Sweden)	53	25.4	3.2	180	6.35	48
Boiled 15 min (Lancia-Bravo Foods Ltd., Canada)	32	15.4	3.2	180	6.35	48
Boiled 15 min (Lancia-Bravo Foods Ltd., Canada)	36	17.3	3.2	180	6.35	48
Boiled 15 min (Canada)	41	19.7	3.2	180	6.35	48
White, boiled 15 min in salted water (Unico, Concord, Canada)	44±3	21.1	3.2	180	6.35	48
mean of seven studies	44±3	21.1	3.2	180	6.35	48
Spaghetti, white or type NS8, boiled 20 min
White, durum wheat, boiled 20 min (Australia)	58±7	25.5	2.9	180	6.35	44
Durum wheat, boiled 20 min (USA)	64±15	27.5	2.9	180	6.35	43
mean of two studies	61±3	26.8	2.9	180	6.35	44
Spaghetti, white, boiled
White (Denmark)	33	15.8	3.2	180	6.35	48
White, durum wheat (Catelli Ltd, Montreal, Canada)	34	16.3	3.2	180	6.35	48
White (Australia)	38	16.7	2.9	180	6.35	44
White (Canada)	42	20.2	3.2	180	6.35	48
White (Canada)	48	23.0	3.2	180	6.35	48
White (Vetta, Greens Foods, Glendenning, NSW, Australia)	49±7	21.6	2.9	180	6.35	44
White (Canada)	50±8	24.0	3.2	180	6.35	48
mean of seven studies	42±3	19.7	3.1	180	6.35	47
Spaghetti, white, durum wheat semolina (Panzani, Marseilles, France)
Boiled in 0.7% salted water for 11 min	59±15	28.3	3.2	180	6.35	48
Boiled in 0.7% salted water for 16.5 min	65±15	31.2	3.2	180	6.35	48
Boiled in 0.7% salted water for 22 min	46±10	22.1	3.2	180	6.35	48
mean of three cooking times	57±6	27.4	3.2	180	6.35	48
Spaghetti, wholemeal, boiled
Wholemeal (USA)	32	14.1	2.9	180	6.35	44
Wholemeal (Canada)	42±4	16.8	2.7	180	6.35	40
mean of two studies	37±5	15.5	2.8	180	6.35	42
Spirali, durum wheat, white, boiled to al denté texture (Vetta, Australia)	43±10	18.9	2.9	180	6.35	44
Split pea and soya pasta shells, gluten-free (Orgran Foods, Australia)	29±6	9.0	2.1	180	6.35	31
Star Pastina, white, boiled 5 minutes (Lancia-Bravo Foods Ltd., Canada)	38	18.2	3.2	180	6.35	48
Tortellini, cheese (Stouffer, Nestlé, Don Mills, Canada)	50	10.5	1.4	180	6.35	21
Udon noodles, plain, reheated 5 min (Fantastic, Windsor Gardens, SA, Australia)6	62±8	29.8	3.2	180	6.35	48
Vermicelli, white, boiled (Australia)	35±7	15.4	2.9	180	6.35	44

Comfort Food

Comfort Foods:

Snack Foods and Confectionery

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Burger Rings™, barbeque-flavored (Smith’s Snack Food Co., Chatswood, NSW, Australia)	90±16	27.9	2.1	50	1.76	31
Chocolate, milk, plain
Chocolate, milk, plain with sucrose (Belgium)6	34±5	7.5	1.5	50	1.76	22
Chocolate, milk (Cadbury’s Confectionery, Ringwood, Vic, Australia)	49±6	14.7	2.0	50	1.76	30
Chocolate, milk, Dove® (Mars Confectionery, Ballarat, Vic, Australia)	45±8	13.5	2.0	50	1.76	30
Chocolate, milk (Nestlé, Sydney, NSW, Australia)	42±8	13.0	2.1	50	1.76	31
mean of four studies	43±3	12.0	1.9	50	1.76	28
Chocolate, milk, plain, low-sugar with maltitol (Belgium)6	35±16	7.7	1.5	50	1.76	22
Chocolate, white, Milky Bar® (Nestlé, Australia)	44±6	12.8	1.9	50	1.76	29
Corn chips
Corn chips, plain, salted (Doritos™ original, Smith’s Snack Food Co., Australia, 1998)	42±4	10.5	1.7	50	1.76	25
Corn chips, plain, salted (Doritos™ original, Smith’s Snack Food Co., Australia, 1985)	72	18.0	1.7	50	1.76	25
Nachips™ (Old El Paso Foods Co., Canada)	74	21.5	1.9	50	1.76	29
mean of three studies	63±10	16.4	1.7	50	1.76	26
Fruit Bars
Apricot filled fruit bar (pureed dried apricot filling in wholemeal pastry) (Mother Earth, Auckland, New Zealand)	50±8	17.0	2.3	50	1.76	34
Heinz Kidz™ Fruit Fingers, banana (HJ Heinz, Malvern, Vic, Australia)	61±11	12.2	1.3	30	1.06	20
Real Fruit Bars, strawberry (Uncle Toby’s, Wahgunyah, Vic, Australia)	90±12	23.4	1.7	30	1.06	26
Roll-Ups®, processed fruit snack (Uncle Toby’s, Australia)	99±12	24.8	1.7	30	1.06	25
Fruity Bitz™, vitamin and mineral enriched dried fruit snacks
Fruity Bitz™, apricot (Blackmores Ltd., Balgowlah, NSW, Australia)	42±3	5.0	0.8	15	0.53	12
Fruity Bitz™, berry (Blackmores Ltd., Australia)	35±4	4.2	0.8	15	0.53	12
Fruity Bitz™, tropical (Blackmores Ltd., Australia)	41±3	4.5	0.7	15	0.53	11
mean of three flavours	39±2	4.7	0.8	15	0.53	12
Jelly beans
Jelly beans, assorted colors (Allen’s, Nestle, Sydney, NSW, Australia)	80±8	0.0	0.0
Jelly beans, assorted colors (Savings, Grocery Holdings, Tooronga, Vic, Australia)	76±6	0.0	0.0
mean of two studies	78±2	21.8	1.9	30	1.06	28
Kudos Whole Grain Bars, chocolate chip (M & M/Mars, Hackettstown, NJ, USA)	62±8	19.8	2.1	50	1.76	32
Life Savers®, peppermint candy (Nestlé, Australia)	70±6	21.0	2.0	30	1.06	30
M & M’s®, peanut (Mars Confectionery, Australia)	33±3	5.6	1.1	30	1.06	17
Mars Bar®
Mars Bar® (Mars Confectionery, Australia)	62±8	24.8	2.7	60	2.12	40
Mars Bar® (M&M/Mars, USA)	68±12	27.2	2.7	60	2.12	40
mean of two studies	65±3	26.0	2.7	60	2.12	40
Muesli bar containing dried fruit (Uncle Toby’s, Australia)	61±7	12.8	1.4	30	1.06	21
Nougat, Jijona (La Fama, Spain)	32	3.8	0.8	30	1.06	12
Nutella®, chocolate hazelnut spread (Ferrero Australia, Milson’s Point, NSW, Australia)	33±4	4.0	0.8	20	0.71	12
Nuts
Cashew nuts, salted (Coles Supermarkets, Australia)6	22±5	2.9	0.9	50	1.76	13
Peanuts
Peanuts, crushed (South Africa)6	7±4	0.3	0.3	50	1.76	4
Peanuts (Canada)6	13±6	0.9	0.5	50	1.76	7
Peanuts (Mexico)6	23	1.6	0.5	50	1.76	7
mean of three studies	14±8	0.8	0.4	50	1.76	6
Popcorn
Popcorn, plain, cooked in microwave oven (Green’s Foods, Glendenning, NSW, Australia)	55±7	6.1	0.7	20	0.71	11
Popcorn, plain, cooked in microwave oven (Uncle Toby’s, Australia)	89	9.8	0.7	20	0.71	11
mean of two studies	72±17	7.9	0.7	20	0.71	11
Pop Tarts™, double choc (Kellogg’s, Pagewood, NSW, Australia)	70±2	24.5	2.3	50	1.76	35
Potato crisps
Potato crisps, plain, salted (Arnott’s, Homebush, NSW, Australia)	57	10.3	1.2	50	1.76	18
Potato crisps, plain, salted (Canada)	51±7	12.2	1.6	50	1.76	24
mean of two studies	54±3	11.3	1.4	50	1.76	21
Pretzels, oven-baked, traditional wheat flavour (Parker’s, Smith’s Snack Food Co., Australia)	83±9	16.6	1.3	30	1.06	20
Skittles® (Mars Confectionery, Australia)	70±5	31.5	3.0	50	1.76	45
Snack bars
Snack bar, Apple Cinnamon (Con Agra Inc., Omaha, NE, USA)	40±8	11.6	1.9	50	1.76	29
Snack bar, Peanut Butter & Choc-Chip (Con Agra Inc., USA)	37±6	10.0	1.8	50	1.76	27
Snickers Bar®
Snickers Bar® (Mars Confectionery, Australia)	41±5	14.8	2.4	60	2.12	36
Snickers Bar® (M&M/Mars, USA)	68	23.1	2.3	60	2.12	34
mean of two studies	55±14	19.3	2.3	60	2.12	35
Twisties™, cheese-flavoured, extruded snack, rice and corn (Smith’s Snackfood Co., Australia)	74±5	21.5	1.9	50	1.76	29
Twix® Cookie Bar, caramel (M&M/Mars, USA)	44±6	17.2	2.6	60	2.12	39

Mixed Meals & Easy Foods

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Chicken nuggets, frozen, reheated in microwave oven 5 min (Savings, Grocery Holdings, Tooronga, Vic, Australia)	46±4	7.4	1.1	100	3.53	16
Fish Fingers (Canada)	38±6	7.2	1.3	100	3.53	19
Greek lentil stew with a bread roll, home made (Australia)	40±5	14.8	2.5	360	12.70	37
Kugel (Polish dish containing egg noodles, sugar, cheese and raisins) (Israel)	65±6	31.2	3.2	150	5.29	48
Lean Cuisine™, French style chicken with rice, reheated (Nestlé, Sydney, NSW, Australia)6	36±6	24.5	4.5	400	14.11	68
Pies, beef, party size (Farmland, Grocery Holdings, Australia)	45±6	12.2	1.8	100	3.53	27
Pizza
Pizza, cheese (Pillsbury Canada Ltd., Toronto, Canada)	60	16.2	1.8	100	3.53	27
Pizza, plain baked dough, served with parmesan cheese and tomato sauce (Italy)	80	21.6	1.8	100	3.53	27
Pizza, Super Supreme, pan (11.4% fat) (Pizza Hut, Sydney, NSW, Australia)	36±6	8.6	1.6	100	3.53	24
Pizza, Super Supreme, thin and crispy (13.2 % fat) (Pizza Hut, Australia)	30±4	6.6	1.5	100	3.53	22
Pizza, Vegetarian Supreme, thin and crispy (7.8 % fat) (Pizza Hut, Australia)6	49±6	12.3	1.7	100	3.53	25
Sausages, NS8 (Canada)	28±6	0.8	0.2	100	3.53	3
Sirloin chop with mixed vegetables and mashed potato, home made (Australia)	66±12	35.0	3.5	360	12.70	53
Spaghetti bolognaise, home made (Australia)	52±9	25.0	3.2	360	12.70	48
Stirfried vegetables with chicken and boiled white rice, home made (Australia)	73±17	54.8	5.0	360	12.70	75
Sushi
Sushi, salmon (from ‘I Love Sushi’ chain store, Sydney, NSW, Australia)6	48±8	17.3	2.4	100	3.53	36
Sushi, roasted sea algae, vinegar and rice (Japan)	55	20.4	2.5	100	3.53	37
Mean of two studies	52±4	19.2	2.5	100	3.53	37
White boiled rice, grilled beefburger, cheese, and butter (France)	27	13.5	3.3	440	15.52	50
White boiled rice, grilled beefburger, cheese and butter (France)	22	11.0	3.3	440	15.52	50
Mean in two groups of subjects	25±2	12.5	3.3	440	15.52	50
White bread with toppings
White wheat flour bread, butter, cheese, regular cow’s milk and fresh cucumber (Sweden)6	55	37.4	4.5	200	7.05	68
White wheat flour bread, butter, yoghurt and pickled cucumber (Sweden)6	39	10.9	1.9	200	7.05	28
White bread with butter (Canada)	59	28.3	3.2	100	3.53	48
White bread with skim milk cheese (Canada)	55	25.9	3.1	100	3.53	47
White bread with butter and skim milk cheese (Canada)	62	23.6	2.5	100	3.53	38
White/wholemeal wheat bread with peanut butter (Canada)	51	22.4	2.9	100	3.53	44
White/wholemeal wheat bread with peanut butter (Canada)	67	29.5	2.9	100	3.53	44
mean of two studies	59±8	26.0	2.9	100	3.53	44

Meal Replacement Products

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Hazelnut & Apricot bar (Dietworks, South Yarra, Vic, Australia)	42±7	9.2	1.5	50	1.76	22
L.E.A.N™ products (Usana Inc., Salt Lake City, UT, US)
L.E.A.N Fibergy™ bar, Harvest Oat	45±4	13.1	1.9	50	1.76	29
Nutrimeal™, drink powder, Dutch Chocolate	26±3	3.4	0.9	250	8.82	13
L.E.A.N (Life long) Nutribar™, Peanut Crunch	30±4	5.7	1.3	40	1.41	19
L.E.A.N (Life long) Nutribar™, Chocolate Crunch	32±4	6.1	1.3	40	1.41	19
mean of two Nutri bars	31±1	5.9	1.3	40	1.41	19
Worldwide Sport Nutrition reduced-carbohydrate products (2000 formulations)
(Worldwide Sport Nutritional Supplements Inc., Largo, FL, US)
Designer chocolate, sugar-free6	14±3	3.1	1.5	35	1.23	22
Burn-it™ bars
Chocolate deluxe6	29±3	2.3	0.5	50	1.76	8
Peanut butter6	23±3	1.4	0.4	50	1.76	6
Pure-protein™ bars
Chewy choc-chip6	30±4	4.2	0.9	80	2.82	14
Chocolate deluxe6	38±4	4.9	0.9	80	2.82	13
Peanut butter6	22±4	2.0	0.6	80	2.82	9
Strawberry shortcake6	43±4	5.6	0.9	80	2.82	13
White chocolate mousse6	40±4	6.0	1.0	80	2.82	15
Pure-protein™ cookies
Choc-chip cookie dough6	25±3	2.8	0.7	55	1.94	11
Coconut6	42±5	3.8	0.6	55	1.94	9
Peanut butter6	37±7	3.3	0.6	55	1.94	9
Ultra pure-protein™ shakes
Cappuccino	47±6	0.5	0.1	250	8.82	1
Frosty chocolate	37±6	1.1	0.2	250	8.82	3
Strawberry shortcake	42±4	0.4	0.1	250	8.82	1
Vanilla ice cream	32±5	1.0	0.2	250	8.82	3

Sports Bars

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Power Bar®
Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA)	58±5	0.0	0.0
Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA)	53	0.0	0.0
mean of two studies	56±3	23.5	2.8	65	2.29	42
Ironman PR bar®, chocolate (PR Nutrition, San Diego, CA, USA)	39	10.1	1.7	65	2.29	26
SOUPS
Black Bean (Wil-Pack Foods, San Pedro, CA, USA)	64	17.3	1.8	250	8.82	27
Green Pea, canned (Campbell Soup Co Ltd., Toronto, Canada)	66	27.1	2.7	250	8.82	41
Lentil, canned (Unico, Concord, Canada)	44	9.2	1.4	250	8.82	21
Minestrone, Traditional, Country Ladle™ (Campbell’s Soups, Homebush, NSW, Australia)6	39±3	7.0	1.2	250	8.82	18
Noodle soup (traditional Turkish soup with stock and noodles)	1	0.1	0.6	250	8.82	9
Split Pea (Wil-Pak Foods, USA)	60	16.2	1.8	250	8.82	27
Tarhana soup (traditional Turkish soup with wheat flour, yoghurt, tomato, peppers)	20	0.0	0.0
Tomato soup (Canada)	38±9	6.5	1.1	250	8.82	17

Veggies & Fruits

Vegetables & Fruits:

Vegetables

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Green peas
Pea, frozen, boiled (Canada)6	39	2.7	0.5	80	2.82	7
Pea, frozen, boiled (Canada)6	51±6	3.6	0.5	80	2.82	7
Pea, green (Pisum Sativum) (India)11	54±14	3.8	0.5	80	2.82	7
mean of three studies	48±5	3.4	0.5	80	2.82	7
Pumpkin (South Africa)	75±9	3.0	0.3	80	2.82	4
Sweet corn
Sweet corn, ‘Honey & Pearl’ variety (New Zealand)	37±12	5.9	1.1	80	2.82	16
Sweet corn on the cob, boiled 20 min (Sydney, Australia)	48	7.7	1.1	80	2.82	16
Sweet corn (Canada)	59±11	10.6	1.2	80	2.82	18
Sweet corn, boiled (USA)	60	10.8	1.2	80	2.82	18
Sweet corn, boiled (USA)	60	10.8	1.2	80	2.82	18
Sweet corn (South Africa)	62±5	11.2	1.2	80	2.82	18
mean of six studies	54±4	9.2	1.1	80	2.82	17
Sweet corn, whole kernel, diet-pack, Featherweight, canned, drained, heated (USA)	46	6.4	0.9	80	2.82	14
Sweet corn, frozen, heated in microwave (Green Giant, Pillsbury Canada Ltd., Toronto, Canada)	47	7.1	1.0	80	2.82	15

Vegetable Roots

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Beetroot (Canada)6	64±16	4.5	0.5	80	2.82	7
Carrots
Carrots, raw (Romania)5,6	16	1.3	0.5	80	2.82	8
Carrots, peeled, boiled (Sydney, NSW, Australia)6	32±5	1.6	0.3	80	2.82	5
Carrots, peeled, boiled (Sydney, NSW, Australia)6	49±2	2.5	0.3	80	2.82	5
Carrots, NS8 (Canada)6	92±20	5.5	0.4	80	2.82	6
mean of four studies	47±16	2.8	0.4	80	2.82	6
Cassava, boiled, with salt (Kenya, Africa)	46	12.4	1.8	100	3.53	27
Parsnips (Canada)6	97±19	11.6	0.8	80	2.82	12
Potato
Baked potato
Ontario, white, baked in skin (Canada)	60	18.0	2.0	150	5.29	30
Baked Potato, Russet Burbank potatoes
Russet, baked without fat (Canada)	56	0.0	0.0
Russet, baked without fat, 45-60 min (USA)	78	0.0	0.0
Russet, baked without fat (USA)	94	0.0	0.0
Russet, baked without fat (USA)	111	0.0	0.0
mean of four studies	85±12	25.5	2.0	150	5.29	30
Boiled potato
Desiree, peeled, boiled 35 min (Australia)	101±15	17.2	1.1	150	5.29	17
Nardine (New Zealand)	70±17	17.5	1.7	150	5.29	25
Ontario, white, peeled, cut into cubes, boiled in salted water 15 min (Canada)	58	15.7	1.8	150	5.29	27
Pontiac, peeled, boiled whole for 30 min (Australia)	56	14.6	1.7	150	5.29	26
Pontiac, peeled, boiled 35 min (Australia)	88±9	15.8	1.2	150	5.29	18
Prince Edward Island, peeled, cubed, boiled in salted water 15 min (Canada)	63	11.3	1.2	150	5.29	18
Sebago, peeled, boiled 35 min (Australia)	87±7	14.8	1.1	150	5.29	17
Boiled/cooked potato, white/Type NS8
Type NS (Kenya, Africa)	24	6.7	1.9	150	5.29	28
White, cooked (Romania)5	41	12.3	2.0	150	5.29	30
White, boiled (Canada)	54	14.6	1.8	150	5.29	27
Type NS, boiled (Australia)	56	10.6	1.3	150	5.29	19
Type NS, boiled in salted water (India)	76	25.8	2.3	150	5.29	34
mean of five studies	50±9	14.0	1.9	150	5.29	28
Type NS, boiled in salted water, refrigerated, reheated (India)	23	7.8	2.3	150	5.29	34
Canned potatoes
Prince Edward Island, canned, heated in microwave (Avon, Cobi Foods Inc., Port Williams, Canada)	61	11.0	1.2	150	5.29	18
New, canned, heated in microwave 3 min (Mint Tiny Taters™, Edgell’s, Cheltenham, Vic, Australia)	65±9	11.7	1.2	150	5.29	18
mean of two studies	63±2	11.3	1.2	150	5.29	18
French Fries
French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada)	75	21.8	1.9	150	5.29	29
Instant Mashed potato
Instant (France)	74±12	0.0	0.0
Instant (Canada)	80±13	0.0	0.0
Instant (Edgell’s Potato Whip, Edgell’s, Australia)	86	0.0	0.0
Instant (Carnation Foods Co. Ltd., Manitoba, Canada)	86	0.0	0.0
Instant (Canada)	88	0.0	0.0
Instant mashed potato (Idahoan Foods, Lewisville, ID, USA)	97±6	0.0	0.0
mean of six studies	85±3	17.0	1.3	150	5.29	20
Mashed potato
Type NS8 (Canada)	67	0.0	0.0
Type NS8 (South Africa)	71±10	0.0	0.0
Type NS8 (France)	83	0.0	0.0
mean of three studies	74±5	14.8	1.3	150	5.29	20
Prince Edward Island, peeled, cubed, boiled 15 min, mashed (Canada)	73	13.1	1.2	150	5.29	18
Pontiac, peeled, cubed, boiled 15 min, mashed (Australia)	91±9	18.2	1.3	150	5.29	20
Microwaved potato
Pontiac, peeled and microwave on high for 6-7.5 min (Australia)	79±9	14.2	1.2	150	5.29	18
Type NS8, microwaved (USA)	82	27.1	2.2	150	5.29	33
New Potato
New (Canada)	47	0.0	0.0
New (Canada)	54	0.0	0.0
New (Canada)	70±8	0.0	0.0
mean of three studies	57±7	12.0	1.4	150	5.29	21
New, unpeeled and boiled 20 min (Australia)	78±12	16.4	1.4	150	5.29	21
Steamed potato
Potato, peeled, steamed 1 h (Solanum Tuberosum) (India)11	65±11	17.6	1.8	150	5.29	27
Potato dumplings (white wheat flour, white potatoes, boiled in salted water (Italy))	52	23.4	3.0	150	5.29	45
Sweet potato
Sweet potato, Ipomoea batatas (Australia)	44	11.0	1.7	150	5.29	25
Sweet potato, NS8 (Canada)	48±6	16.3	2.3	150	5.29	34
Sweet potato, peeled, cubed, boiled in salted water 15 min (Canada)	59	17.7	2.0	150	5.29	30
Sweet potato, kumara (New Zealand)	77±12	19.3	1.7	150	5.29	25
Sweet potato, kumara (New Zealand)	78±6	19.5	1.7	150	5.29	25
mean of five studies	61±7	17.1	1.9	150	5.29	28
Swede
Swede (rutabaga) (Canada)6	72±8	7.2	0.7	150	5.29	10
Tapioca
Tapioca boiled with milk (General Mills Canada Inc., Etobicoke, Canada)	81	14.6	1.2	250	8.82	18
Tapioca (Manihot Utilissima), steamed 1 h (India)11	70±10	12.6	1.2	250	8.82	18
Taro
Taro (Colocasia esculenta) peeled, boiled (Australia)	54	0.0	0.0
Taro, peeled, boiled (New Zealand)	56±12	0.0	0.0
mean of two studies	55±1	4.4	0.5	150	5.29	8
Yam
Yam, peeled, boiled (New Zealand)	25±4	0.0	0.0
Yam, peeled, boiled (New Zealand)	35±5	0.0	0.0
Yam (Canada)	51±12	0.0	0.0
mean of three studies	37±8	13.3	2.4	150	5.29	36

Fruits and Fruit Products

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Apples, raw
Apple, NS8 (Denmark)	28	3.6	0.9	120	4.23	13
Apple, Braeburn (New Zealand)6	32±4	4.2	0.9	120	4.23	13
Apple, NS8 (Canada)	34	5.4	1.1	120	4.23	16
Apple, Golden Delicious (Canada)	39±3	6.2	1.1	120	4.23	16
Apple, NS8 (USA)	40	6.4	1.1	120	4.23	16
Apple, NS8 (Italy)	44	5.7	0.9	120	4.23	13
mean of six studies	38±2	5.7	1.0	120	4.23	15
Apple juice
Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia)	39±5	9.8	1.7	250	8.82	25
Apple juice, unsweetened (USA)	40	11.6	1.9	250	8.82	29
Apple juice, unsweetened (Allens, Toronto, Canada)	41	12.3	2.0	250	8.82	30
mean of three studies	40±1	11.2	1.9	250	8.82	28
Apple, dried (Australia)	29±5	9.9	2.3	60	2.12	34
Apricots
Apricots, raw, NS8 (Italy)	57	5.1	0.6	120	4.23	9
Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada )	64	12.2	1.3	120	4.23	19
Apricots, dried (Australia)	30±7	8.1	1.8	60	2.12	27
Apricots, dried (Wasco foods, Montreal, Canada)	32	9.6	2.0	60	2.12	30
mean of two studies	31±1	8.7	1.9	60	2.12	28
Apricot fruit bar, pureed dried apricot filling in wholemeal pastry (Mother Earth, Auckland, New Zealand)	50±8	17.0	2.3	50	1.76	34
Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia)	55±7	7.2	0.9	30	1.06	13
Apricot Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Balgowlah, NSW, Australia)	42±3	5.0	0.8	15	0.53	12
Banana, raw
Banana (Canada)	46	11.5	1.7	120	4.23	25
Banana (Italy)	58	13.3	1.5	120	4.23	23
Banana (Canada)	58	14.5	1.7	120	4.23	25
Banana (Canada)	62±9	15.5	1.7	120	4.23	25
Banana (South Africa)	70±5	16.1	1.5	120	4.23	23
Banana, ripe (all yellow) (USA)	51	12.8	1.7	120	4.23	25
Banana, under-ripe (Denmark)	30	6.3	1.4	120	4.23	21
Banana, slightly under-ripe (yellow with green sections) (USA)	42	10.5	1.7	120	4.23	25
Banana, over-ripe (yellow flecked with brown) (USA)	48	12.0	1.7	120	4.23	25
Banana, over-ripe (Denmark)	52	10.4	1.3	120	4.23	20
mean of 10 studies	52±4	12.5	1.6	120	4.23	24
Banana, processed fruit fingers, Heinz Kidz™ (H J Heinz, Malvern, Vic, Australia)	61±11	12.2	1.3	30	1.06	20
Breadfruit (Artocarpus altilis), raw (Australia)6	68	18.4	1.8	120	4.23	27
Cherries, raw, NS8 (Canada)	22	2.6	0.8	120	4.23	12
Chico (Zapota zapotilla coville), raw (Philippines)6	40	11.6	1.9	120	4.23	29
Cranberry juice
Cranberry juice cocktail (Ocean Spray, Melbourne, Vic, Australia)	52±3	16.1	2.1	250	8.82	31
Cranberry juice cocktail (Ocean Spray Inc., Lakeville-Middleboro, MA, USA)	68±3	23.8	2.3	250	8.82	35
Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK)	56±4	16.2	1.9	250	8.82	29
Custard apple, raw, flesh only (Australia)	54±2	10.3	1.3	120	4.23	19
Dates, dried (Australia)	103±21	41.2	2.7	60	2.12	40
Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia)	61±6	15.9	1.7	60	2.12	26
Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada)	55	8.8	1.1	120	4.23	16
Grapefruit, raw (Canada)	25	2.8	0.7	120	4.23	11
Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)	48	9.6	1.3	250	8.82	20
Grapes, raw
Grapes, NS8(Canada)	43	7.3	1.1	120	4.23	17
Grapes, NS8 (Italy)	49	9.3	1.3	120	4.23	19
mean of two studies	46±3	8.3	1.2	120	4.23	18
Grapes, black, Waltham Cross (Australia)	59	10.6	1.2	120	4.23	18
Kiwi fruit, raw
Kiwi fruit, Hayward (New Zealand)6	47±4	5.6	0.8	120	4.23	12
Kiwi fruit (Australia)6	58±7	7.0	0.8	120	4.23	12
mean of two studies	53±6	6.4	0.8	120	4.23	12
Lychee, canned in syrup and drained, Narcissus brand (China)	79±8	15.8	1.3	120	4.23	20
Mango, raw
Mango (Mangifera indica) (Philippines)6	41	8.2	1.3	120	4.23	20
Mango (Mangifera indica) (Australia)6	51±3	7.7	1.0	120	4.23	15
Mango, ripe (Mangifera indica) (India)11	60±16	9.0	1.0	120	4.23	15
mean of three studies	51±5	8.7	1.1	120	4.23	17
Mango, low-fat frozen fruit dessert, Frutia™ (Weis Frozen Foods, Toowong, Qld, Australia)	42±3	9.7	1.5	100	3.53	23
Marmalade, orange (Australia)	48±9	9.6	1.3	30	1.06	20
Oranges, raw
Oranges, NS8 (Denmark)	31	3.4	0.7	120	4.23	11
Oranges, NS8 (South Africa)	33±6	3.3	0.7	120	4.23	10
Oranges, NS8 (Canada)	40±3	4.4	0.7	120	4.23	11
Oranges, NS8 (Italy)	48	5.3	0.7	120	4.23	11
Oranges (Sunkist, Van Nuys, CA, USA)	48	5.3	0.7	120	4.23	11
Oranges NS8 (Canada)	51	5.6	0.7	120	4.23	11
mean of six studies	42±3	4.6	0.7	120	4.23	11
Orange juice
Orange Juice (Canada)	46±6	12.0	1.7	250	8.82	26
Orange juice, unsweetened, reconstituted concentrate, Quelch brand (Berri Ltd., Australia)	53±6	9.5	1.2	250	8.82	18
Orange juice, reconstituted from frozen concentrate (USA)	57±6	14.8	1.7	250	8.82	26
mean of three studies	52±3	12.0	1.5	250	8.82	23
Paw paw/papaya, raw
Paw paw (Carica papaya) (Australia)6	56±6	4.5	0.5	120	4.23	8
Paw paw (papaya), ripe (India)11	60±16	17.4	1.9	120	4.23	29
Papaya (Carica papaya) (Philippines)6	60	9.0	1.0	120	4.23	15
mean of three studies	59±1	10.0	1.1	120	4.23	17
Peaches
Peach, raw (Canada)	28	3.6	0.9	120	4.23	13
Peach, raw (Italy)	56	4.5	0.5	120	4.23	8
mean of two studies	42±14	4.6	0.7	120	4.23	11
Peach, canned in natural juice (Goulburn Valley, Ardmona Foods, Mooroopna, Vic, Australia)	30±4	3.3	0.7	120	4.23	11
Peach, canned in natural juice (SPC Ltd., Shepparton, Vic, Australia)	45±6	5.0	0.7	120	4.23	11
mean of two studies	38±8	4.2	0.7	120	4.23	11
Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Vic, Australia)	58±11	8.7	1.0	120	4.23	15
Peach, canned in light syrup (Delmonte, Canadian Canners Ltd.)	52	9.4	1.2	120	4.23	18
Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia)	62±9	10.5	1.1	120	4.23	17
Pears
Pear, raw, NS8 (Canada)	33	4.3	0.9	120	4.23	13
Pear, Winter Nellis, raw (New Zealand)6	34±4	4.1	0.8	120	4.23	12
Pear, Bartlett, raw (Canada)	41	3.3	0.5	120	4.23	8
Pear, raw, NS8 (Italy)	42	4.6	0.7	120	4.23	11
mean of four studies	38±2	4.2	0.7	120	4.23	11
Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia)	25±6	3.5	0.9	120	4.23	14
Pear halves, canned in natural juice (SPC Ltd., Australia)	43±15	5.6	0.9	120	4.23	13
Pear, canned in pear juice, Bartlett (Delmonte, Canadian Canners Ltd.)	44	4.8	0.7	120	4.23	11
Pineapple
Pineapple, raw (Australia)6	66±7	6.6	0.7	120	4.23	10
Pineapple (Ananas comosus), raw (Philippines)6	51	8.2	1.1	120	4.23	16
mean of two studies	59±8	7.7	0.9	120	4.23	13
Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)	46	15.6	2.3	250	8.82	34
Plums
Plum, raw, NS8 (Canada)	24	3.4	0.9	120	4.23	14
Plum, raw, NS8 (Italy)	53	5.8	0.7	120	4.23	11
mean of two studies	39±15	4.7	0.8	120	4.23	12
Prunes, pitted (Sunsweet Growers Inc., Yuba City, CA, USA)	29±4	9.6	2.2	60	2.12	33
Raisins (Canada)	64±11	28.2	2.9	60	2.12	44
Rockmelon/Cantaloupe, raw (Australia)6	65±9	3.9	0.4	120	4.23	6
Strawberries, fresh, raw (Sydney, NSW, Australia)6	40±7	1.2	0.2	120	4.23	3
Strawberry jam	51±10	10.2	1.3	30	1.06	20
Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby’s, Australia)	90±12	23.4	1.7	30	1.06	26
Sultanas	56±11	25.2	3.0	60	2.12	45
Tomato juice, no added sugar (Berri Ltd., Berri, SA, Australia)6	38±4	3.4	0.6	250	8.82	9
Tropical Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia)	41±3	4.5	0.7	15	0.53	11
Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia)	59±8	12.4	1.4	100	3.53	21
Watermelon, raw (Australia)6	72±13	4.3	0.4	120	4.23	6
Wild Berry Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia)	35±4	4.2	0.8	15	0.53	12

Ethnic Foods

Ethnic Foods:

African Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
AFRICAN
Brown beans (South Africa)	24±8	6.0	1.7	50 (dry)	1.76	25
Cassava, boiled, with salt (Kenya)	46	12.4	1.8	100	3.53	27
Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana)31	12±1	1.6	0.9	150	5.29	13
Gari, roasted cassava dough (Manihot utilissima) (Ghana)31	56±3	15.1	1.8	100	3.53	27
Gram dhal (South Africa)	5±3	1.5	1.9	50 (dry)	1.76	29
Maize meal porridge, unrefined, maize-meal:water = 1:3 (South Africa)	71±6	25.6	2.4	50 (dry)	1.76	36
Maize meal porridge, refined, maize-meal:water = 1:3 (South Africa)	74±7	29.6	2.7	50 (dry)	1.76	40
Maize meal porridge/gruel (Kenya)	109	41.4	2.5	50 (dry)	1.76	38
M’fino/Morogo, wild greens (South Africa)	68±8	34.0	3.3	120	4.23	50
Millet flour porridge/gruel (Kenya)	107	0.0	0.0
Unripe plantain (Musa paradisiaca) (Ghana)31	40±4	13.6	2.3	120 (raw)	4.23	34
Yam (Dyscoria species) (Ghana)31	66	23.8	2.4	150	5.29	36

Arabic and Turkish Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Hoummous (chickpea salad dip)	6±4	0.3	0.3	30	1.06	5
Kibbeh saynieh (made with lamb and burghul)	61±16	9.2	1.0	120	4.23	15
Lebanese bread (white, unleaved), hoummous, falafel and tabbouleh	86±12	38.7	3.0	120	4.23	45
Majadra (Syrian, lentils and rice)	24±5	9.8	2.7	250	8.82	41
Moroccan Couscous (stew of semolina, chickpeas, vegetables)	58±9	16.8	1.9	250	8.82	29
Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce)	30±11	4.5	1.0	100	3.53	15
Tarhana soup (wheat flour, yoghurt, tomato, green pepper)	20	0.0	0.0
Turkish bread, white wheat flour	87	14.8	1.1	30	1.06	17
Turkish bread, whole wheat	49	7.8	1.1	30	1.06	16
Turkish noodle soup	1	0.1	0.6	250	8.82	9

Asian - All Cuisines

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Broken rice, white, cooked in rice cooker (Lion foods, Bangkok, Thailand)	86±10	37.0	2.9	150	5.29	43
Butter rice, warm white rice and butter (Japan)	79	40.3	3.4	150	5.29	51
Curry rice (Japan)	67	40.9	4.1	150	5.29	61
Curry rice with cheese (Japan)	55	27.0	3.3	150	5.29	49
Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co., Bangkok, Thailand)	98±7	31.4	2.1	150	5.29	32
Glutinous rice NS8 (Esubi Shokuhin, Japan)	86	55.9	4.3	150	5.29	65
Mean of two studies	92±6	44.2	3.2	150	5.29	48
Glutinous rice ball with cut glutinous cake (mochi) (Japan)	48	13.4	1.9	75	2.65	28
Glutinous rice cake with dried sea algae (Japan)	83	32.4	2.6	75	2.65	39
Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan)	65	26.7	2.7	100	3.53	41
Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)	109±10	45.8	2.8	150	5.29	42
Low-protein white rice with dried sea algae (Japan)	70	42.0	4.0	150	5.29	60
Lungkow beanthread (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China)	26	11.7	3.0	180	6.35	45
Lychee, canned in syrup, drained (Narcissus brand, China)	79±8	15.8	1.3	120	4.23	20
Mung bean noodles, dried, boiled (China)	39±9	17.6	3.0	180	6.35	45
Non-glutaminous rice flour, served warm with drink (Yamato Nousan, Japan)	68	34.0	3.3	100	3.53	50
Rice cracker, plain (Sakada, Japan)	91	22.8	1.7	30	1.06	25
Rice gruel with dried algae (Satou Co Ltd., Japan)	81	15.4	1.3	250	8.82	19
Rice noodles, dried, boiled (Thai World, Bangkok, Thailand)	61±6	23.8	2.6	180	6.35	39
Rice noodles, fresh, boiled (Sydney, NSW, Australia)	40±4	15.6	2.6	180	6.35	39
Rice vermicelli, Kongmoon (National Cereals, China)	58	22.6	2.6	180	6.35	39
Roasted rice ball (Satou Co Ltd., Japan)	77	20.8	1.8	75	2.65	27
Salted rice ball (Satou Co Ltd., Japan)	80	20.8	1.7	75	2.65	26
Soba noodles, instant, reheated in hot water, served with soup (Japan)	46	22.5	3.3	180	6.35	49
Stirfried vegetables, chicken and rice, home made (Australia)	73±17	54.8	5.0	360	12.70	75
Sushi, salmon (‘I Love Sushi’ chain store, Sydney, NSW, Australia)6	48±8	17.3	2.4	100	3.53	36
Sushi, roasted sea algae, vinegar and rice (Japan)	55	20.4	2.5	100	3.53	37
Mean of two studies	52±4	19.2	2.5	100	3.53	37
Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, SA, Australia)6	62±8	29.8	3.2	180	6.35	48
Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan)	48	22.6	3.1	180	6.35	47
Mean of two studies	55±7	26.4	3.2	180	6.35	48
White rice, dried sea algae and milk, eaten together (Japan)	57	0.0	0.0
White rice, dried sea algae and milk (milk eaten before rice) (Japan)	56	0.0	0.0
White rice, dried sea algae and milk (milk eaten after rice) (Japan)	55	0.0	0.0
Mean of three types	56±1	26.3	3.1	300	10.58	47
White rice with dried fish strip (okaka) (Japan)	79	39.5	3.3	150	5.29	50
White rice with fermented soybean (natto) (Japan)	56	24.1	2.9	150	5.29	43
White rice with instant miso soup (soybean paste soup) (Japan)	61	28.7	3.1	150	5.29	47
White rice with low-fat milk (Japan)	69	32.4	3.1	300	10.58	47
White rice and non-sugar yoghurt (yoghurt eaten before rice) (Japan)	59	0.0	0.0
White rice and non-sugar yoghurt eaten together (Japan)	58	0.0	0.0
Mean of two types	59±1	18.9	2.1	150	5.29	32
White rice with pickled vinegar and cucumber (pickled food eaten before rice) (Japan)	63	0.0	0.0
White rice with pickled vinegar and cucumber (pickled food eaten with rice) (Japan)	61	0.0	0.0
Mean of two types	62±1	26.7	2.9	150	5.29	43
White rice topped with raw egg and soy sauce (Japan)	72	25.9	2.4	150	5.29	36
White rice with roasted ground soybean (Japan)	56	28.6	3.4	150	5.29	51
White rice with salted dried plum (umeboshi) (Japan)	80	39.2	3.3	150	5.29	49
White rice with sea algae rolled in sheet of toasted sea algae (Japan)	77	39.3	3.4	150	5.29	51

Asian - Indian Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Amaranth, Amaranthus esculentum, popped, eaten with milk and non-nutritive sweetener	97±19	18.4	1.3	30	1.06	19
Bajra (Penniseteum typhoideum),eaten as roasted bread made from bajra flour	55±13	0.0	0.0
Bajra (Penniseteum typhoideum)	49	0.0	0.0
Bajra (Penniseteum typhoideum)	67	0.0	0.0
Mean of three studies	57±5	28.5	3.3	75 (dry)	2.65	50
Banana, (Musa sapientum), Nendra variety, unripe, steamed 1 h 11	70±11	31.5	3.0	120	4.23	45
Barley (Hordeum vulgare)	48	0.0	0.0
Barley (Hordeum vulgare)	37	0.0	0.0
Mean in two groups of subjects	43±6	15.9	2.5	150	5.29	37
Bengal gram dhal, chickpea	11	4.0	2.4	150	5.29	36
Black gram, (Phaseolus mungo), soaked 12 h, stored moist 24 h, steamed 1 h 11	43±10	7.7	1.2	150	5.29	18
Chapatti
Chapatti, amaranth-wheat (25:75) composite flour, served with bottle gourd and tomato curry	66±10	19.8	2.0	60	2.12	30
Chapatti, amaranth-wheat (50:50) composite flour, served with bottle gourd amd tomato curry	76±20	22.8	2.0	60	2.12	30
Chapatti, baisen	27	0.0	0.0
Chapatti, bajra	67	0.0	0.0
Chapatti, bajra	49	0.0	0.0
Mean in two groups of subjects	58±9	0.0	0.0
Chapatti, barley	37	0.0	0.0
Chapatti, barley	48	0.0	0.0
Mean in two groups of subjects	42±5	0.0	0.0
Chapatti, maize, (Zea mays)	64	0.0	0.0
Chapatti, maize, (Zea mays)	59	0.0	0.0
Mean in two groups of subjects	62±3	0.0	0.0
Chapatti, wheat, served with bottle gourd and tomato curry	66±9	21.1	2.1	60	2.12	32
Chapatti, flour from malted wheat, moth bean (Phaseolus aconitifolius)and bengal gram (Cicer arietinum)	66±9	25.1	2.5	60	2.12	38
Chapatti, flour made from popped wheat, moth bean and bengal gram	40±8	14.4	2.4	60	2.12	36
Chapatti, flour from roller dried wheat, moth bean and bengal gram	60±9	22.8	2.5	60	2.12	38
Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal	81±4	40.5	3.3	200	7.05	50
Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal	44±3	22.0	3.3	200	7.05	50
Mean in two groups of subjects	63±19	31.5	3.3	200	7.05	50
Cheela (thin savoury pancake made from legume flour batter)
Cheela, bengal gram (Cicer arietinum)	42±1	11.8	1.9	150	5.29	28
Cheela, bengal gram (Cicer arietinum), fermented batter	36±1	10.1	1.9	150	5.29	28
Cheela, green gram (Phaseolus aureus)	45±1	11.7	1.7	150	5.29	26
Cheela, green gram (Phaseolus aureus), fermented batter	38±1	9.9	1.7	150	5.29	26
Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina	35±4	0.0	0.0
Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina	31±6	0.0	0.0
Mean in two groups of subjects	33±2	6.6	1.3	100	3.53	20
Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney	77±3	30.0	2.6	150	5.29	39
Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney	55±2	21.5	2.6	150	5.29	39
Mean in two groups of subjects	66±11	25.7	2.6	150	5.29	39
Green gram, (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h 11	38±14	6.5	1.1	150	5.29	17
Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked	57±6	28.5	3.3	80 (dry)	2.82	50
Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked	78±12	39.0	3.3	78 (dry)	2.75	50
Horse gram, (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h 11	51±11	14.8	1.9	150	5.29	29
Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney	77±2	40.0	3.5	250	8.82	52
Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney	60±2	31.2	3.5	250	8.82	52
Mean in two groups of subjects	69±9	35.9	3.5	250	8.82	52
Jowar, roasted bread made from Jowar flour (Sorghum vulgare)	77±8	38.5	3.3	70 (dry)	2.47	50
Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup	24±4	0.0	0.0
Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup	29±4	0.0	0.0
Mean in two groups of subjects	27±3	8.4	2.1	50	1.76	31
Lentil and cauliflower curry with rice (Australia)	60±10	30.6	3.4	360	12.70	51
Millet/Ragi, (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h 11	68±10	23.1	2.3	150	5.29	34
Millet/Ragi (Eleucine coracana)11	84	42.0	3.3	70 (dry)	2.47	50
Millet/Ragi (Eleucine coracana) flour eaten as roasted bread	104±13	52.0	3.3	70 (dry)	2.47	50
mean of two studies	94±10	0.0	0.0
Pongal (rice and roasted green gram dhal, pressure cooked)	90±3	0.0	0.0
Pongal (rice and roasted green gram dhal, pressure cooked)	45±2	0.0	0.0
Mean in two groups of subjects	68±23	35.4	3.5	250	8.82	52
Poori (deep-fried wheat flour dough) with potato palya (mashed potato)	82±2	0.0	0.0
Poori (deep-fried wheat flour dough) with potato palya (mashed potato)	57±1	0.0	0.0
Mean in two groups of subjects	70±13	28.7	2.7	150	5.29	41
Rajmah, Phaseolus vulgaris	19	5.7	2.0	150	5.29	30
Rice, (Oryza Sativa) boiled served with bottle gourd and tomato curry	69±15	26.2	2.5	150	5.29	38
Semolina
Semolina (Triticum aestivum), steamed	55±9	27.5	3.3	67 (dry)	2.36	50
Semolina (Triticum aestivum), pre-roasted	76±6	38.0	3.3	67 (dry)	2.36	50
Semolina (Triticum aestivum) with fermented black gram dhal (Phaseolus mungo)	46±12	23.0	3.3	71 (dry)	2.50	50
Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus)	62±20	31.0	3.3	71 (dry)	2.50	50
Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum)	54±7	27.0	3.3	71 (dry)	2.50	50
Tapioca (Manihot utilissima), steamed 1h11	70±10	12.6	1.2	250	8.82	18
Varagu (Paspalum scorbiculatum), pressure cooked 15lb 12-15 min	68±8	34.0	3.3	76 (dry)	2.68	50
Upittu (roasted semolina and onions, cooked in water)	67±3	0.0	0.0
Upittu (roasted semolina and onions, cooked in water)	69±4	0.0	0.0
Mean in two groups of subjects	68±1	28.6	2.8	150	5.29	42
Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water)	18±3	0.0	0.0
Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water)	19±3	0.0	0.0
Mean in two groups of subjects	18±1	5.9	2.2	150	5.29	33

Australian - Pacific Islanders Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Acacia aneura, mulga seed, roasted, wet ground to paste6	8	1.4	1.1	50	1.76	17
Acacia coriacea, desert oak,seed bread6	46	11.0	1.6	75	2.65	24
Araucaria bidwillii, bunya tree nut, baked 10 min6	47	7.5	1.1	50	1.76	16
Bush honey, sugar bag6	43	10.8	1.7	30	1.06	25
Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked6	8	0.7	0.6	50	1.76	9
Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min6	34	12.3	2.4	150	5.29	36.15
Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked6	40±2	10.0	1.7	50	1.76	25
PACIFIC ISLANDERS
Breadfruit (Artocarpus altilis) (Australia)6	68	18.4	1.8	120	4.23	27
Banana/plantain, green
Green banana, boiled (New Zealand)	38±10	8.0	1.4	120	4.23	21
Sweet Potato
Sweet potato, Ipomoea batatas (Australia)	44	11.0	1.7	150	5.29	25
Sweet potato, kumara (New Zealand)	77±12	19.3	1.7	150	5.29	25
Sweet potato, kumara (New Zealand)	78±6	19.5	1.7	150	5.29	25
mean of three studies	66±11	18.5	1.9	150	5.29	28
Taro
Taro (Colocasia esculenta) peeled, boiled (Australia)	54	0.0	0.0
Taro, peeled, boiled (New Zealand)	56±12	0.0	0.0
mean of two studies	55±1	4.4	0.5	150	5.29	8
Yam
Yam, peeled, boiled (New Zealand)	25±4	0.0	0.0
Yam, peeled, boiled (New Zealand)	35±5	0.0	0.0
mean of two groups of subjects	30±5	10.8	2.4	150	5.29	36

Jewish Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Melawach (dough made from white wheat flour and butter, fried)	61±10	0.0	0.0
Melawach	71±7	0.0	0.0
mean of two studies	66±5	35.0	3.5	115	4.06	53
Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble)	31±6	16.4	3.5	130	4.59	53
Melawach + 15 g maize cob fiber (insoluble)	59±10	31.3	3.5	130	4.59	53
Melawach + 15 g lupin (Lupinus albus) fiber	72±10	38.2	3.5	130	4.59	53

PIMA Indian Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Acorns, stewed with venison (Quercus emoryi)6	16±1	1.0	0.4	100	3.53	6
Cactus jam (Stenocereus thurberi)	91	18.2	1.3	30	1.06	20
Corn hominy (Zea mays)6	40±5	12.0	2.0	150	5.29	30
Fruit Leather (Stenocereus thurberi)	70	16.8	1.6	30	1.06	24
Lima beans broth (Phaseolus lunatus)6	36±3	11.5	2.1	250	8.82	32
Mesquite cakes (Prosopis velutina)6	25±3	1.0	0.3	60	2.12	4
Tortilla (Zea mays and Olneya tesota)	38	9.5	1.7	60	2.12	25
White teparies broth (Phaseolus acutifolius)6	31±3	9.9	2.1	250	8.82	32
Yellow teparies broth (Phaseolus acutifolius)6	29±3	7.5	1.7	250	8.82	26

South American Cuisine

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving

Arepa, corn bread cake, made with corn flour (Mexico)	72	31.0	2.9	100	3.53	43
Arepa, made from ordinary dehulled dent corn flour (25% amylose) 9, 34	81	34.8	2.9	100	3.53	43
Arepa, made from dehulled high-amylose (70%) corn flour 9, 34	44	11.0	1.7	100	3.53	25
Black Beans	30	6.9	1.5	150	5.29	23
Brown Beans	38	9.5	1.7	150	5.29	25
Corn tortilla (Mexican)	52	12.5	1.6	50	1.76	24
Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican)	39	9.0	1.5	100	3.53	23
Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican)	78	11.7	1.0	100	3.53	15
Nopal (prickly pear cactus)	7	0.4	0.4	100	3.53	6
Pinto beans, boiled in salted water	14	3.5	1.7	150	5.29	25
Wheat tortilla (Mexican)	30	7.8	1.7	50	1.76	26
Wheat tortilla, served with refried pinto beans and tomato sauce (Mexican)	28	5.0	1.2	100	3.53	18

Beverages

Beverages and Drinks

Beverages

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Coca Cola ®
Coca Cola®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia)	53±7	13.8	1.7	250	8.82	26
Coca Cola®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA)	63	16.4	1.7	250	8.82	26
mean of two types	58±5	0.0	0.0
Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia)	66±8	13.2	1.3	250	8.82	20
Fanta®, orange soft drink (Coca Cola Amatil, Australia)	68±6	23.1	2.3	250	8.82	34
Lucozade®, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK)	95±10	39.9	2.8	250	8.82	42
Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA)	33±9	13.5	2.7	250	8.82	41
Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)6	30±3	6.6	1.5	250	8.82	22
Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)6	34±3	8.5	1.7	250	8.82	25
Solo™, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)6	58±5	16.8	1.9	250	8.82	29
Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Berkeley Vale, NSW, Australia)	43±5	11.2	1.7	250	8.82	26
Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Australia)	46±5	11.0	1.6	250	8.82	24
Xpress, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia)	39±2	13.3	2.3	250	8.82	34
Juices
Apple juice
Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia)	39±5	0.0	0.0
Apple juice, unsweetened	40	0.0	0.0
Apple juice, unsweetened (Allens, Toronto, Canada)	41	0.0	0.0
mean of three studies	40±1	11.6	1.9	250	8.82	29
Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia)	44±2	13.2	2.0	250	8.82	30
Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia)	37±3	10.4	1.9	250	8.82	28
Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia)	43±3	14.2	2.2	250	8.82	33
Carrot juice, freshly made (Sydney, Australia)6	43±3	9.9	1.5	250	8.82	23
Cranberry juice cocktail (Ocean Spray®, Melbourne, Vic, Australia)	52±3	16.1	2.1	250	8.82	31
Cranberry juice cocktail (Ocean Spray® Inc., Lakeville-Middleboro, MA, USA)	68±3	24.5	2.4	250	8.82	36
Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK)	56±4	16.2	1.9	250	8.82	29
Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)	48	10.6	1.5	250	8.82	22
Orange juice
Orange Juice (Canada)	46±6	0.0	0.0
Orange juice, unsweetened, reconstituted (Quelch®, Berri Ltd., Carlton, Vic, Australia)	53±6	0.0	0.0
mean of two studies	50±4	13.0	1.7	250	8.82	26
Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)	46	15.6	2.3	250	8.82	34
Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)6	38±4	3.4	0.6	250	8.82	9
Yakult®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia)	46±6	5.5	0.8	65	2.29	12
Sports drinks
Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia)	78±13	11.7	1.0	250	8.82	15
Isostar® (Novartis Consumer Health, Nyon, Switzerland)	70±15	12.6	1.2	250	8.82	18
Sports Plus® (Berri Ltd., Berri, SA, Australia)	74±6	12.6	1.1	250	8.82	17
Sustagen Sport® (Mead Johnson, Rydalmere, NSW, Australia)	43±9	21.1	3.3	250	8.82	49
Drinks made from drinking mix powders
Build-Up™ nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia)	41±4	13.5	2.2	250	8.82	33
Complete Hot Chocolate mix made with hot water (Nestlé, Australia)	51±3	11.7	1.5	250	8.82	23
Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder (Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow’s milk	36±3	6.8	1.3	250	8.82	19
Malted milk powder in full-fat cow’s milk (Nestlé, Australia)	45±3	11.7	1.7	250	8.82	26
Milo™ (chocolate nutrient-fortified drink powder)
Milo™ (Nestlé, Australia) dissolved in water	55±3	8.8	1.1	250	8.82	16
Milo™ (Nestlé, Auckland, New Zealand) dissolved in water	52±5	8.3	1.1	250	8.82	16
mean of two studies	54±2	0.0	0.0
Milo™ (Nestlé, Australia) dissolved in full-fat cow’s milk	35±2	8.8	1.7	250	8.82	25
Milo™ (Nestlé, New Zealand) dissolved in full-fat cow’s milk	36±3	9.4	1.7	250	8.82	26
mean of two studies	36±1	0.0	0.0
Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA)	26±3	4.4	1.1	250	8.82	17
Quik™ (sweet drink powder)
Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water	53±5	3.7	0.5	250	8.82	7
Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk	41±4	4.5	0.7	250	8.82	11
Quik™, strawberry (Nestlé, Australia), dissolved in water	64±8	5.1	0.5	250	8.82	8
Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk	35±3	4.2	0.8	250	8.82	12

Dairy

Dairy Products and Alternatives

Dairy Products

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Custard
No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia)	35±2	6.0	1.1	100	3.53	17
Custard, home made from milk, wheat starch, and sugar (Australia)	43±10	7.3	1.1	100	3.53	17
TRIM™, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia)	37±4	5.6	1.0	100	3.53	15
mean of three studies	38±2	6.1	1.1	100	3.53	16
Ice cream, Regular/NS8
Ice cream, NS (Canada)	36±8	0.0	0.0
Ice cream (half vanilla, half chocolate) (Italy)	57	0.0	0.0
Ice cream, NS (USA)	62	0.0	0.0
Ice cream, chocolate flavored (USA)	68±15	0.0	0.0
Ice cream (half vanilla, half chocolate) (Italy)	80	0.0	0.0
mean of five studies	61±7	7.9	0.9	50	1.76	13
Ice cream, Reduced- or Low-fat
Ice cream, low-fat, vanilla, ‘Light’ (Peter’s, Sydney, NSW, Australia)	50±8	3.0	0.4	50	1.76	6
Ice-cream, low-fat (1.2 % fat), Prestige Light rich vanilla (Norco, Lismore, NSW, Australia)6	47±5	4.7	0.7	50	1.76	10
Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia)6	37±4	5.2	0.9	50	1.76	14
Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia)6	39±3	4.7	0.8	50	1.76	12
Ice cream, Premium (high-fat)
Ice cream, premium, Ultra chocolate, 15% fat (Sara Lee, Gosford, NSW, Australia)	37±3	3.3	0.6	50	1.76	9
Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia)	38±3	3.4	0.6	50	1.76	9
Milk, full-fat
Full-fat (Italy)	11	0.0	0.0
Full-fat (3% fat, Skånemejerier, Malmö, Sweden)6	21	0.0	0.0
Full-fat (Italy)	24	0.0	0.0
Full-fat cow’s milk, fresh (Dairy Farmers, Sydney, NSW, Australia)	31±2	0.0	0.0
Full-fat (Canada)	34±6	0.0	0.0
Full-fat (USA)	40	0.0	0.0
mean of five studies	27±4	3.2	0.8	250	8.82	12
Fermented cow’s milk (ropy milk, långfil, 3% fat) (Arla, Gävle, Sweden)6	11	0.0	0.0
Fermented cow’s milk (filmjölk, 3% fat) (Skånemejerier, Malmö, Sweden)6	11	0.0	0.0
mean of two foods	11	0.0	0.0
Milk, full-fat, plus bran
Full-fat + 20g wheat bran (Italy)	25	0.0	0.0
Full-fat + 20g wheat bran (Italy)	28	0.0	0.0
mean of two studies	27±2	3.2	0.8	250	8.82	12
Milk, skim (Canada)	32±5	4.2	0.9	250	8.82	13
Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia)	61±6	16.5	1.8	50	8.82	27
Milk, low-fat, chocolate, with aspartame, Lite White™ (Dairy Farmers, Australia)	24±6	3.6	1.0	250	8.82	15
Milk, low-fat, chocolate, with sugar, Lite White™ (Dairy Farmers, Australia)	34±4	8.8	1.7	250	8.82	26
Mousse, reduced-fat, prepared from commerical mousse mix with water
Butterscotch, 1.9% fat (Nestlé, Australia)	36±4	3.6	0.7	50	1.76	10
Chocolate, 2% fat (Nestlé, Australia)	31±4	3.4	0.7	50	1.76	11
Hazelnut, 2.4% fat (Nestlé, Australia)	36±4	3.6	0.7	50	1.76	10
Mango, 1.8% fat (Nestlé, Australia)	33±5	3.6	0.7	50	1.76	11
Mixed berry, 2.2% fat (Nestlé, Australia)	36±5	3.6	0.7	50	1.76	10
Strawberry, 2.3% fat (Nestlé, Australia)	32±3	3.2	0.7	50	1.76	10
mean of six foods	34±1	3.4	0.7	50	1.76	10
Pudding
instant, chocolate, made from powder and whole milk (White Wings, Sydney, NSW, Australia)	47±4	7.5	1.1	100	3.53	16
instant, vanilla, made from powder and whole milk (White Wings, Australia)	40±4	6.4	1.1	100	3.53	16
mean of two foods	44±4	7.0	1.1	100	3.53	16
Yoghurt
Yoghurt, type NS8 (Canada)	36±4	3.2	0.6	200	7.05	9
Low-fat yoghurt
Low-fat, fruit, aspartame, Ski™ (Dairy Farmers, Australia)	14±4	1.8	0.9	200	7.05	13
Low-fat, fruit, sugar, Ski™ (Dairy Farmers, Australia)	33±7	10.2	2.1	200	7.05	31
Low-fat (0.9%), fruit, wild strawberry (Ski d’lite™, Dairy Farmers, Australia)	31±14	9.3	2.0	200	7.05	30
Non-fat yoghurt, sweetened with acesulfame K and Splenda
Diet Vaalia™, exotic fruits (Pauls Ltd., Australia)6	23±2	3.7	1.1	200	7.05	16
Diet Vaalia™, mango (Pauls Ltd., Australia)6	23±2	3.2	0.9	200	7.05	14
Diet Vaalia™, mixed berry (Pauls Ltd., Australia)6	25±3	3.3	0.9	200	7.05	13
Diet Vaalia™, strawberry (Pauls Ltd., Australia)6	23±2	3.0	0.9	200	7.05	13
Diet Vaalia™, vanilla (Pauls Ltd, Australia)6	23±2	3.0	0.9	200	7.05	13
mean of five foods	24±1	3.4	0.9	200	7.05	14
Reduced-fat yoghurt
Reduced-fat, Vaalia™, apricot & mango (Pauls Ltd., Australia)6	26±4	7.8	2.0	200	7.05	30
Reduced-fat, Vaalia™, french vanilla (Pauls Ltd., Australia)6	26±4	2.6	0.7	200	7.05	10
Reduced-fat, Extra-Lite™, strawberry (Pauls Ltd., Australia)6	28±4	9.2	2.2	200	7.05	33
mean of three foods	27±1	6.5	1.6	200	7.05	24
Yoghurt drink, reduced-fat, Vaalia™, tropical passionfruit (Pauls Ltd., Australia)6	38±4	11.0	1.9	200	7.05	29
Soy-based dairy product alternatives
Soy milks (containing maltodextrin)
Soy milk, full-fat (3%), 0 mg calcium, Original (So Natural Foods, Taren Point, NSW, Australia)6	44±5	7.5	1.1	250	8.82	17
Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)6	36±4	6.5	1.2	250	8.82	18
Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)6	44±3	7.5	1.1	250	8.82	17
Soy milk drinks
Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia)6	30±3	6.6	1.5	250	8.82	22
Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)6	34±3	8.5	1.7	250	8.82	25
mean of two drinks	32±2	7.4	1.5	250	8.82	23
Up & Go™, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Berkeley Vale, NSW, Australia)	43±5	11.2	1.7	250	8.82	26
Up & Go™, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Australia)	46±5	11.0	1.6	250	8.82	24
mean of two drinks	45±2	11.3	1.7	250	8.82	25
Xpress™, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia)	39±2	13.3	2.3	250	8.82	34
Soy yoghurt
Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)6	50±3	13.0	1.7	200	7.05	26
Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA)	115±14	10.4	0.6	50	1.76	9

Weaning

Infant Formula & Weaning Foods

Weaning Foods

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Formula
Infasoy™, soy-based, milk-free (Wyeth Nutritionals, Baulkham Hills, NSW, Australia)6	55±6	3.8	0.5	100 mL	3.53	6.9
Karicare™ gold starter formula with omega plsu LCP oils (Nutricia, Auckland, New Zealand)6	35±5	2.5	0.5	100 mL	3.53	7
Nan-1™ infant formula with iron (Nestlé, Sydney, NSW, Australia)6	30±6	2.3	0.5	100 mL	3.53	7.6
S-26™ infant formula (Wyeth Nutritionals, Australia)6	36±6	2.6	0.5	100 mL	3.53	7.2
Weaning Foods
Farex™ baby rice (Heinz Wattie’s Ltd., Malvern, Vic, Australia)6	95±13	5.7	0.4	87	3.07	6
Robinsons First Tastes from 4 months (Nutricia, Wells, UK)
Apple, apricot and banana cereal6	56±8	7.3	0.9	75	2.65	13
Creamed porridge6	59±8	5.4	0.6	75	2.65	9.2
Rice pudding6	59±6	6.5	0.7	75	2.65	11
Heinz for Baby from 4 months (Heinz Wattie’s Ltd., Australia)
Chicken and noodles with vegetables, strained6	67±11	4.8	0.5	120	4.23	7.2
Sweetcorn and rice6	65±13	9.7	1.0	120	4.23	14.9

Miscellaneous

Miscellaneous Categories:

Cookies

Food	Glikemia Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving	Reformat GI (Col C) for calculation
Crunchy Nut Cornflakes™ bar (Kellogg’s, Australia)	72±6	18.7	1.7	30	1.06	26	72
Fibre Plus™ bar (Uncle Toby’s, Australia)	78±9	17.9	1.5	30	1.06	23	78
Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, Australia)	56±4	10.6	1.3	30	1.06	19	56
Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Australia)	51±4	9.7	1.3	30	1.06	19	51
K-Time Just Right™ bar (Kellogg’s, Australia)	72±4	17.3	1.6	30	1.06	24	72
K-Time Strawberry Crunch™ bar (Kellogg’s, Australia)	77±5	19.3	1.7	30	1.06	25	77
Rice Bubble Treat™ bar (Kellogg’s, Australia)	63±11	15.1	1.6	30	1.06	24	63
Sustain™ bar (Kellogg’s, Australia)	57±10	14.3	1.7	30	1.06	25	57

Crackers

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving	Reformat GI (Col C) for calculation
Crunchy Nut Cornflakes™ bar (Kellogg’s, Australia)	72±6	18.7	1.7	30	1.06	26	72
Fibre Plus™ bar (Uncle Toby’s, Australia)	78±9	17.9	1.5	30	1.06	23	78
Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, Australia)	56±4	10.6	1.3	30	1.06	19	56
Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Australia)	51±4	9.7	1.3	30	1.06	19	51
K-Time Just Right™ bar (Kellogg’s, Australia)	72±4	17.3	1.6	30	1.06	24	72
K-Time Strawberry Crunch™ bar (Kellogg’s, Australia)	77±5	19.3	1.7	30	1.06	25	77
Rice Bubble Treat™ bar (Kellogg’s, Australia)	63±11	15.1	1.6	30	1.06	24	63
Sustain™ bar (Kellogg’s, Australia)	57±10	14.3	1.7	30	1.06	25	57

Nutritional Support Products

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Choicedm™, vanilla (Mead Johnson Nutritionals, Evansville, IN, US)	23±4	5.5	1.6	237mL	8.36	24
Enercal Plus™, made from powder (Wyeth-Ayerst International Inc., Madison, NJ, US)	61±13	24.4	2.7	237mL	8.36	40
Ensure™ (Abbott Australasia, Kurnell, NSW, Australia)	50±8	20.0	2.7	237mL	8.36	40
Ensure™, vanilla (Abbott Australasia)	48±3	16.3	2.3	250mL	8.82	34
Ensure™ bar, chocolate fudge brownie (Abbott Australasia)	43±3	8.6	1.3	38	1.34	20
Ensure Plus™, vanilla (Abbott Australasia)	40±4	18.8	3.1	237mL	8.36	47
Ensure Pudding™, old fashioned vanilla (Abbott Laboratories Inc., Ashland, OH, USA)	36±4	9.4	1.7	113	3.99	26
Glucerna™, vanilla (Abbott Laboratories Inc., USA)6	31±2	7.1	1.5	237mL	8.36	23
Jevity™ (Abbott Australasia)	48±3	17.3	2.4	237mL	8.36	36
Resource Diabetic™, French vanilla (Novartis Nutrition Corp., Young America, MN, USA)6	34±3	7.8	1.5	237mL	8.36	23
Resource Diabetic™, Swiss chocolate (Novartis, Auckland, New Zealand)	16±4	6.6	2.7	237mL	8.36	41
Resource™ thickened orange juice, honey consistency (Novartis, New Zealand)	47±9	18.3	2.6	237mL	8.36	39
Resource™ thickened orange juice, nectar consistency (Novartis, New Zealand)	54±7	19.4	2.4	237mL	8.36	36
Resource™ fruit beverage, peach flavour (Novartis, New Zealand)	40±8	16.4	2.7	237mL	8.36	41
Sustagen™, Dutch Chocolate (Mead Johnson, Bristol Myers Squibb, Rydalmere, NSW, Australia)	31±4	12.7	2.7	250mL	8.82	41
Sustagen™ Hospital with extra fiber, drink made from powdered mix (Mead Johnson, Australia)	33±4	14.5	2.9	250mL	8.82	44
Sustagen™ Instant Pudding, vanilla, made from powdered mix (Mead Johnson, Australia)	27±3	12.7	3.1	250	8.82	47
Ultracal™ with fiber (Mead Johnson, Evansville, IN, USA)	40	11.6	1.9	237 mL	8.36	29

Sugars and Sugar Alcohols

Food	Glycemic Index	Glycemic Load	Diabetic Carb Choices	Serving Size (grams)	Serving Size (oz)	Avail. Carb per serving
Blue Agave cactus nectar, high-fructose
Organic Agave Cactus Nectar, light, 90% fructose (Western Commerce Corp., City of Industry, CA, USA)6	11±1	0.9	0.5	10	0.35	8
Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA)6	10±1	0.8	0.5	10	0.35	8
Fructose
25g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada)6	11	0.0	0.0
50g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada)	12	0.0	0.0
50g portion	20±5	0.0	0.0
50g portion	21	0.0	0.0
50g portion (Sigma Chemical Company, St. Louis, MO, USA)	24	0.0	0.0
25g portion, fed with oats28	25	0.0	0.0
mean of six studies	19±2	1.9	0.7	10	0.35	10
Glucose
50 g portion (dextrose)	85	0.0	0.0
25g portion, fed with oats28	92	0.0	0.0
50 g portion	93	0.0	0.0
50 g portion (dextrose)	96	0.0	0.0
50 g portion	96	0.0	0.0
50 g portion (Bio-Health, Dawson Traders Ltd., Toronto, Canada)	96	0.0	0.0
50 g portion	100	0.0	0.0
50 g portion (Glucodin™ glucose tablets, Boots, North Ryde, NSW, Australia)	102±9	0.0	0.0
25 g portion (Bio-Health, Canada)6	103	0.0	0.0
50 g portion (dextrose)	111	0.0	0.0
100 g portion (Bio-Health, Canada)12	114	0.0	0.0
mean of 11 studies	99±3	9.9	0.7	10	0.35	10
Glucose consumed with American ginseng (Panax quinquefolius L.)
25 g glucose (Glucodex solution, Rougier Inc., Chambly, Quebec) with 3 g dried ginseng5	78	7.8	0.7	10	0.35	10
25 g glucose (Glucodex) 40 min after 3 g dried ginseng5	80	0.0	0.0
25 g glucose (Glucodex) 40 min before 3 g dried ginseng5	76	0.0	0.0
mean in two groups of subjects	78±2	7.8	0.7	10	0.35	10
Glucose consumed with gum/fiber
46 g Glucose + 15 g apple and orange fiber extract (FITA, Chatswood, NSW, Australia) (total carbohydrate content of drink = 50 g)	79±3	6.3	0.5	10	0.35	8
50 g Glucose + 14.5 g guar gum	62	6.2	0.7	10	0.35	10
50 g Glucose + 14.5 g oat gum (78% oat ß-glucan)	57	5.7	0.7	10	0.35	10
100 g Glucose + 20 g acacia gum7	85	8.5	0.7	10	0.35	10
Glucose consumed with a mixed meal
30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter (total meal contained 50 g carbohydrate) (France)(sulphonylureas not taken)	55	0.0	0.0
30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter (total meal contained 50 g carbohydrate) (France)(sulphonylureas not taken)	57	0.0	0.0
mean in two groups of subjects	56±1	19.6	2.3	250	8.82	35
Honey
Locust honey (Romania)6	32	6.7	1.4	25	0.88	21
Yellow box (46% fructose) (Australia)6	35±4	6.3	1.2	25	0.88	18
Stringy Bark (52% fructose) (Australia)6	44±4	9.2	1.4	25	0.88	21
Red Gum (35% fructose) (Australia)6	46±3	8.3	1.2	25	0.88	18
Iron Bark (34% fructose) (Australia)6	48±3	7.2	1.0	25	0.88	15
Yapunya (42 % fructose) (Australia)6	52±5	8.8	1.1	25	0.88	17
Pure (Capilano Honey Ltd., Richlands, Qld, Australia)	58±6	12.2	1.4	25	0.88	21
Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia)6	62±3	11.2	1.2	25	0.88	18
Salvation Jane (32% fructose) (Australia)6	64±5	9.6	1.0	25	0.88	15
Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia)6	72±6	9.4	0.9	25	0.88	13
Honey, NS8 (Canada)6	87±8	18.3	1.4	25	0.88	21
mean of 11 types of honey	55±5	9.9	1.2	25	0.88	18
Lactose
50 g lactose (Sigma Chemical Company, USA)	43	0.0	0.0
25 g lactose (BDH, Poole, UK)6	48	0.0	0.0
25 g lactose28	48	0.0	0.0
mean of three studies	46±2	4.6	0.7	10	0.35	10
50 g maltose	105±12	10.5	0.7	10	0.35	10
Sucrose
50 g sucrose (Sigma Chemical Company, USA)	58	0.0	0.0
50 g sucrose (Redpath Sugars, Toronto, Canada)	58	0.0	0.0
50 g sucrose	59±10	0.0	0.0
50 g sucrose	60	0.0	0.0
25 g sucrose (Redpath Sugars, Canada)6	60	0.0	0.0
25 g sucrose28	64	0.0	0.0
50 g sucrose	65±9	0.0	0.0
100 g sucrose (Redpath Sugars, Canada)12	65	0.0	0.0
30 g sucrose29	82	0.0	0.0
25 g sucrose6	110±21	0.0	0.0
mean of 10 studies	68±5	6.8	0.7	10	0.35	10
Sugar alcohols and sugar-replacement compounds
Lactitol
25 g lactitol30	-1±7	0.0	0.0
25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK)30	3±1	0.0	0.0
mean of two studies	2±3	0.2	0.7	10	0.35	10
Litesse
25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30	7±2	0.7	0.7	10	0.35	10
25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30	4±2	0.4	0.7	10	0.35	10
Maltitol-based sweeteners or bulking agents
25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium)30	30±12	3.0	0.7	10	0.35	10
25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium)30	44±11	4.4	0.7	10	0.35	10
25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium)30	73±29	7.3	0.7	10	0.35	10
25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium)30	89±28	8.9	0.7	10	0.35	10
Xylitol
25 g xylitol30	7±7	0.0	0.0
25 g Xylitol C (Danisco Sweeteners, UK)30	8±2	0.0	0.0
mean of two studies	8±1	0.8	0.7	10	0.35	10

Glycemic Index

Welcome to Glycemic Index Collection

Glycemic Index Categories

Grains/Cereal

Comfort Food

Veggies & Fruits

Ethnic Foods

Beverages

Dairy

Weaning

Miscellaneous

Grains/Cereal

Comfort Food

Veggies & Fruits

Ethnic Foods

Beverages

Dairy

Weaning

Miscellaneous