Glycemic Index for Popular Foods

FOOD GLYCEMIC INDEX #
CEREALS
All Bran 74
Cornflakes 121
Muesli 96
Oat Bran 85
Oatmeal (instant) 89
Oatmeal (slow cooked) 49
Puffed Rice 132
Puffed Wheat 110
Shredded wheat 97
COOKIES
Fat-Free Cookies 100+
Oatmeal 78
Shortbread 88
Water Biscuits 100
DAIRY
Custard 59
Ice Cream (full-fat) 69
Ice Cream (fat-free) 90+
Milk (skim) 46
Milk (whole) 44
Yogurt (plain, full-fat) 52
Yogurt (w/ fruit and sugar) 90+
Yogurt (frozen, fat-free) 90+
Yogurt (w/ fruit, artificial sugar) 63
FRUITS
Apple 49
Apple juice (unfiltered) 55
Apple Sauce 52
Apricot 73
Banana 82
Cherries 23
Dates 95
Grapefruit 26
Grapes 45
Mango 78
Orange 59
Orange juice 71
Papaya 75
Peach 25
Pear 34
Plum 25
Prunes 52
Raisins 93
GRAINS
Barley (pearl) 36
Barley (rolled) 65
Bread (white) 100
Bread (wheat) 100
   French Baguette 131
   Puffed Crisp Bread 112
Buckwheat 78
Bulgur 65
Macaroni (boiled 5 min.) 66
Rice (brown or white) 81
   Instant Rice (boiled 1 min.) 65
   Instant Rice (boiled 6 min.) 121
   Polished Rice (boiled 5 min.) 58
   Polished Rice (boiled 10-25 min.) 83
   Parboiled Rice (boiled 5 min.) 54
   Parboiled Rice (boiled 15 min.) 68
Rye Bread (pumpernickel) 68
Rye Crisp Crackers 45
Rye Kernels 47
Rye Whole meal 89
Spaghetti (brown, boiled 15 min.) 61
Spaghetti (white, boiled 15 min.) 67
Spaghetti (white, boiled 5 min.) 45
Pasta (protein enriched) 38
Whole meal 100
White Flour 100
Wheat Kernels (pressure cooked) 63
Wheat Kernels (quick cooking) 75
NUTS
(Because of the high fat and protein content, all varieties of nuts have a very low-glycemic rating)
Almonds 15
Peanuts 15
Walnuts 15
SNACK FOODS
Corn Chips 99
Popcorn 133
Potato Chips 77
Rice Cakes 132
Rice Cakes (apple-cinnamon flavored) 132+
SUGARS
Fructose 26
Glucose 100
Honey 126
Lactose 57
Maltose 150
Sucrose 83
VEGETABLES AND LEGUMES
(Almost all vegetables and legumes have a low-to very low-glycemic Index rating)
Artichoke (cooked) 25
Asparagus 22
Baked Beans 70
Beets 68
Black-Eyed Peas 53
Broccoli (raw) 23
Brussels Sprouts (raw) 23
Carrots 92
Cauliflower (raw) 21
Chickpeas (dried) 47
Chickpeas (canned) 60
Com (sweet) 76
Garbanzo beans 64
Kidney Beans(canned) 71
Kidney Buns (dried) 43
Lentils (green, dried) 36
Lentils (green, canned) 74
Lentils, (red, dried) 38
Lima Beans 46
Parsnips 96
Peas (green, dried) 50
Peas (frozen) 65
Pinto Beans (canned) 64
Pinto Beans (dried) 60
Potato (Instant mashed) 120
Potato (mashed) 117
Potato (new, white, boiled) 80
Potato (new, red, boiled) 70
Potato (Russet, baked) 116
Soy Beans (canned) 22
Soy Beans (dried) 20
Sweet Potato 70
White Beans (dried) 54
Yam 74