Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2002

By David Mendosa

This is the definitive table for both the glycemic index and the glycemic load. I am able to reproduce it here courtesy of the author, Professor Jennie Brand-Miller of the University of Sydney. It is based on a table with more columns but no more foods published July 2002 in the American Journal of Clinical Nutrition, pages 5-56.

GI of 55 is low; GL of 10 is low.

This table includes 750 foods. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world.

The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.

The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.

Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.

Both GI and GL are listed here. The GI is of foods based on the glucose index—where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The "Serve size (g)" column is the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an intermediate column that shows the available carbohydrates in the stated serving sizes.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney's Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.

My previous glycemic lists page, which was based on the original 1995 "International Tables of Glycemic Index," had different listings. I dropped the listing based on the white bread index, because it confused too many people. To convert values based on the index where glucose = 100 to the index where white bread = 100 simply multiply by 1.4. Previously this page also had a list of foods in order of G.I.

Except as noted, each of the G.I. values shown below are based on the 120 studies in the professional literature referenced in the American Journal of Clinical Nutrition, July 2002.

I know that some people would prefer the relative simplicity of a list of just the most common American foods. You can find such a list at http://www.mendosa.com/common_foods.htm.

If you are looking for a relatively simple description of the glycemic index, please see my article titled "The Glycemic Index" at http://www.mendosa.com/gidigest.htm.

This table may be freely utilized for personal use, but may not be copied to any other Web site. Webmasters of other Web sites are, however, welcomed to link this Web page.

This "revised" table now (September 6, 2002) corrects 14 glycemic load calculations from the version printed in the American Journal of Clinical Nutrition. A correspondent, Ralph Brown, discovered eight inconsistencies, and I found six others. When I brought this to the attention of the team at the University of Sydney, they prepared a correction for the journal to print.

Before asking about the glycemic index or glycemic load, please refer to my main Glycemic Index page.

REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)—2002 1
Food Number and Item		GI 2	Serve	GL 3
		glucose	size	per
		=100	grams	serve
	BAKERY PRODUCTS
	Cakes
1	Angel food cake (Loblaw's, Toronto, Canada)	67	50	19
2	Banana cake, made with sugar	47±8	80	18
3	Banana cake, made without sugar	55±10	80	16
4	Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills	38±3	111	20
	Inc., Minneapolis, MN, USA)
5	Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia)	73±12	38	19
6	Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia)	87±17	50	25
7	Pound cake (Sara Lee Canada, Bramalea, Canada)	54	53	15
8	Sponge cake, plain	46±6	63	17
9	Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA)	42±4	111	24
10	Croissant (Food City, Toronto, Canada)	67	57	17
11	Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada)	69	50	13
12	Doughnut, cake type (Loblaw's, Canada)	76	47	17
13	Flan cake (Weston's Bakery, Toronto, Canada)	65	70	31
14	Muffins
	Apple, made with sugar 4	44±6	60	13
	Apple, made without sugar 4	48±10	60	9
	Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia)	54±4	50	14
	Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia)	60±4	50	16
	Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia)	65±11	50	17
	Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada)	60	57	15
	Blueberry (Culinar Inc., Canada)	59	57	17
	Carrot (Culinar Inc., Canada)	62	57	20
	Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia)	53±5	50	15
	Corn muffin, low-amylose 5	102	57	30
	Corn muffin, high-amylose 5	49
	Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada)	69	50	24
15	Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia)	67±5	80	39
16	Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods,	102±11	77	22
	Carrum Downs, Vic, Australia)
17	Pastry	59±6	57	15
18	Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia)	85±14	40	18
19	Scones, plain, made from packet mix (Defiance Milling Co., Australia)	92±8	25	8
20	Waffles, Aunt Jemima (Quaker Oats Co. of Canada)	76	35	10
	BEVERAGES
21	Coca Cola ®
	Coca Cola ® , soft drink (Coca Cola Amatil, Sydney, NSW, Australia)	53±7	250	14
	Coca Cola ® , soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA)	63	250	16
	mean of two types	58±5
22	Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia)	66±8	250	13
23	Fanta ® , orange soft drink (Coca Cola Amatil, Australia)	68±6	250	23
24	Lucozade ® , original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK)	95±10	250	40
25	Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA)	33±9	250	14
26	Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia) 6	30±3	250	7
27	Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia) 6	34±3	250	8
28	Solo TM, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia) 6	58±5	250	17
29	Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) 6	43±5	250	11
	(Sanitarium Health Foods, Berkeley Vale, NSW, Australia)
30	Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast) 6	46±5	250	11
	(Sanitarium Health Foods, Australia)
31	Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) 6	39±2	250	13
	(So Natural Foods, Australia)
	Juices
32	Apple juice
	Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia)	39±5
	Apple juice, unsweetened	40
	Apple juice, unsweetened (Allens, Toronto, Canada)	41
	mean of three studies	40±1	250	12
33	Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia)	44±2	250	13
34	Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia)	37±3	250	10
35	Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia)	43±3	250	14
36	Carrot juice, freshly made (Sydney, Australia) 6	43±3	250	10
37	Cranberry juice cocktail (Ocean Spray ® , Melbourne, Vic, Australia)	52±3	250	16
38	Cranberry juice cocktail (Ocean Spray ® Inc., Lakeville-Middleboro, MA, USA)	68±3	250	24
39	Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK)	56±4	250	16
40	Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)	48	250	11
41	Orange juice
	Orange Juice (Canada)	46±6
	Orange juice, unsweetened, reconstituted (Quelch ® , Berri Ltd., Carlton, Vic, Australia)	53±6
	mean of two studies	50±4	250	13
42	Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)	46	250	16
43	Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6	38±4	250	4
44	Yakult ® , fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia)	46±6	65	6
	Sports drinks
45	Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia)	78±13	250	12
46	Isostar ® (Novartis Consumer Health, Nyon, Switzerland)	70±15	250	13
47	Sports Plus ® (Berri Ltd., Berri, SA, Australia)	74±6	250	13
48	Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia)	43±9	250	21
	Drinks made from drinking mix powders
49	Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia)	41±4	250	14
50	Complete Hot Chocolate mix made with hot water (Nestlé, Australia)	51±3	250	11
51	Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder	36±3	250	7
	(Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk
52	Malted milk powder in full-fat cow's milk (Nestlé, Australia)	45±3	250	12
53	Milo TM (chocolate nutrient-fortified drink powder)
	Milo TM (Nestlé, Australia) dissolved in water	55±3	250	9
	Milo TM (Nestlé, Auckland, New Zealand) dissolved in water	52±5	250	9
	mean of two studies	54±2
	Milo TM (Nestlé, Australia) dissolved in full-fat cow's milk	35±2	250	9
	Milo TM (Nestlé, New Zealand) dissolved in full-fat cow's milk	36±3	250	9
	mean of two studies	36±1
54	Nutrimeal TM, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA)	26±3	250	4
55	Quik TM (sweet drink powder)
	Quik TM, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water	53±5	250	4
	Quik TM, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk	41±4	250	5
	Quik TM, strawberry (Nestlé, Australia), dissolved in water	64±8	250	5
	Quik TM, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk	35±3	250	4
	BREADS
56	Bagel, white, frozen (Lender's Bakery, Montreal, Canada)	72	70	25
57	Baguette, white, plain (France)	95±15	30	15
58	French baguette with chocolate spread (France)	72±8	70	27
59	French baguette with butter and strawberry jam (France)	62±7	70	26
60	Pain au lait (Pasquier, France)	63±10	60	20
61	Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada)	74	30	16
	Barley Breads
62	Coarse barley kernel bread, 75-80% kernels
	75% kernels	27	30	5
	80% scalded intact kernels (20% white wheat flour)	34	30	7
	80% intact kernels (20% white wheat flour)	40	30	8
	mean of three studies	34±4
63	Barley kernel bread, 50% kernels
	50% kernels (Canada)	43	30	9
	50% kibbled barley (Australia)	48	30	10
	mean of two studies	46±2	30	9
64	Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia)	57±6	30	6
65	Barley flour breads
	100% barley flour (Canada); (rye bread composition)	67	30	9
	Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden)	67	30	13
	Wholemeal barley bread, flat, thin, soft	50	30	7
	(50% regular barley flour, 50% high-fibre barley flour) (Sweden)
	Wholemeal barley bread, flat, thin, soft	43	30	5
	(20% regular barley flour, 80% high-fibre barley flour) (Sweden)
66	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	30	14
	Wholemeal barley flour bread with sourdough (lactic acid) 5	53	30	10
	Wholemeal barley flour bread with lactic acid 5	66	30	12
	Wholemeal barley flour bread with calcium lactate 5	59	30	12
	Wholemeal barley flour bread with sodium propionate 5	65	30	13
	Wholemeal barley flour bread with higher dose sodium propionate 5	57	30	11
	Buckwheat bread
67	Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden)	47	30	10
	Fruit Breads
68	Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia)	44±5	30	6
69	Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia)	54±6	30	8
70	Continental fruit loaf, wheat bread with dried fruit (Australia)	47±6	30	7
71	Happiness TM (cinnamon, raisin, pecan bread) (Natural Ovens, Manitowoc, WI, USA)	63±5	30	9
72	Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA)	54±6	30	7
73	Hamburger bun (Loblaw's, Toronto, Canada)	61	30	9
74	Kaiser rolls (Loblaw's, Canada)	73	30	12
75	Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada)	70	30	16
	Gluten-free bread
76	Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia)	79±13	30	10
77	Gluten-free white bread, unsliced (gluten-free wheat starch) (UK)	71	30	11
	Gluten-free white bread, sliced (gluten-free wheat starch) (UK)	80	30	12
	mean of two studies	76±5	30	11
78	Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK)	69	30	9
	Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK)	76	30	10
	mean of two studies	73±4	30	9
	Oat Bread
79	Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden)	65	30	12
	Oat bran bread
80	50% oat bran (Australia)	44	30	8
81	45% oat bran and 50% wheat flour (Sweden)	50	30	9
	mean of two studies	47±3	30	9
	Rice bread
82	Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia)	72±9	30	8
83	Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia)	61±9	30	7
	Rye Bread
84	Rye kernel (pumpernickel) bread
	Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)	41	30	5
	Rye kernel bread (Pumpernickel) (Canada)	41	30	5
	Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada)	46	30	5
	Rye kernel bread, Pumpernickel (80% kernels) (Canada)	55	30	7
	Cocktail, sliced (Kasselar Food Products, Toronto, Canada)	55	30	7
	Cocktail, sliced (Kasselar Food Products, Canada)	62	30	8
	mean of six studies	50±4	30	6
85	Wholemeal rye bread
	Wholemeal rye bread (Canada)	41
	Wholemeal rye bread (Canada)	62
	Wholemeal rye bread (Canada)	63
	Wholemeal rye bread (Canada)	66
	mean of four studies	58±6	30	8
	Specialty rye breads
86	Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)	76±14	30	10
87	Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia)	55±12
	Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia)	74±6
	mean of two studies	65±10	30	7
88	Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)	67	30	9
89	Light rye (Silverstein's Bakery, Toronto, Canada)	68	30	10
90	Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada)	55	30	7
91	Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia)	59±5	30	8
92	Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)	86±15	30	12
93	Sourdough rye (Canada)	57
	Sourdough rye (Australia)	48
	mean of two studies	53±5	30	6
94	Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)	56	30	7
	Wheat Breads
95	Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)	52	30	10
96	Cracked wheat kernel (bulgur) bread
	50% cracked wheat kernel (Canada)	58	30	12
	75% cracked wheat kernels (Canada)	48	30	10
	mean of two studies	53±3	30	11
	Spelt wheat breads
97	White spelt wheat bread 9 (Slovenia)	74	30	17
98	Wholemeal spelt wheat bread 9 (Slovenia)	63	30	12
99	Scalded spelt wheat kernel bread 9 (Slovenia)	67	30	15
100	Spelt multigrain bread ® (Pav's bakery, Australia)	54±10	30	7
101	White wheat flour bread
	White flour (Canada)	69±5	30	10
	White flour (USA)	70	30	10
	White flour, Sunblest TM (Tip Top Bakeries, Australia)	70	30	10
	White flour (Dempster's Corporate Foods Ltd., Canada)	71	30	10
	White flour (South Africa)	71±7	30	9
	White flour (Canada)	71	30	10
	mean of six studies	70±0	30	10
102	White wheat flour bread, hard, toasted (Italian)	73	30	11
103	Wonder TM, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA)	71±9
	Wonder TM, enriched white bread (Interstate Brands Companies, USA)	72±4
	Wonder TM, enriched white bread (Interstate Brands Companies, USA)	77±3
	mean of three studies	73±2	30	10
104	White Turkish bread (Turkey)	87	30	15
	White bread with enzyme inhibitors
105	White bread + acarbose (200mg) (Mexico)	18	30	3
	White bread + acarbose (200mg) (Mexico)	50	30	8
	mean in two groups of subjects	34±16	30	6
106	White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland) 5	48	30	6
107	White bread roll + 6 mg trestatin (Switzerland) 5	29	30	4
	White bread with soluble fiber
108	White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)	41	30	7
	White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)	65	30	11
	mean in two groups of subjects	53±12	30	9
109	White bread eaten with vinegar as vinaigrette (Sweden)	45	30	7
110	White bread eaten with powdered dried seaweed (Nori alga) (Spain)	48	30	7
111	White bread containing Eurylon ® high-amylose maize starch (France) 12	42	30	8
	White fiber-enriched bread
112	White, high-fiber (Dempster's Corporate Foods Ltd., Canada)	67
113	White, high-fiber (Weston's Bakery, Toronto, Canada)	69
	mean of two studies	68±1	30	9
	White resistant starch-enriched bread
114	Fibre White TM (Nature's Fresh, Auckland, New Zealand)	77±10	30	11
115	Wonderwhite TM (Buttercup Bakeries, Australia)	80±8	30	11
116	Wholemeal (whole wheat) wheat flour bread
	Wholemeal flour (Canada)	52	30	6
	Wholemeal flour (Canada)	64	30	8
	Wholemeal flour (Canada)	65	30	8
	Wholemeal flour (Canada)	67	30	8
	Wholemeal flour (Canada)	67	30	8
	Wholemeal flour (Canada)	69	30	8
	Wholemeal flour (Canada)	71	30	8
	Wholemeal flour (Canada)	72±6	30	8
	Wholemeal flour (USA) 5	73	30	10
	Wholemeal flour (South Africa)	75±9	30	9
	Wholemeal flour (Tip Top Bakeries, Australia)	77±9	30	9
	Wholemeal flour (Tip Top Bakeries, Australia)	78±16	30	9
	Wholemeal flour (Kenya)	87	30	11
	mean of thirteen studies	71± 2	30	9
117	Wholemeal Turkish bread	49	30	8
	Specialty wheat breads
118	Bürgen ® Mixed Grain bread (Australia)
	Bürgen ® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia)	34±4
	Bürgen ® Mixed Grain	45±12
	Bürgen ® Mixed Grain	69±6
	mean of three studies	49±10	30	6
119	Bürgen ® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia)	31±3	30	3
120	Bürgen ® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia)	36±4	30	3
121	English Muffin TM bread (Natural Ovens, USA)	77±7	30	11
122	Healthy Choice TM Hearty 7 Grain (Con Agra Inc., USA)	55±6	30	8
123	Healthy Choice TM Hearty 100% Whole Grain (Con Agra Inc., USA)	62±6	30	9
124	Helga's TM Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia)	68±9	30	9
125	Helga's TM traditional wholemeal bread (Quality Bakers, Australia)	70±14	30	9
126	Hunger Filler TM, whole grain bread (Natural Ovens, USA)	59±8	30	7
127	Molenberg TM (Goodman Fielder, Auckland, New Zealand)	75±10
	Molenberg TM (Goodman Fielder, New Zealand)	84±8
	mean of two studies	80±5	30	11
128	9-Grain Multi-Grain (Tip Top Bakeries, Australia)	43±5	30	6
129	Multigrain Loaf, spelt wheat flour (Australia)	54±10	30	8
130	Multigrain (50% kibbled wheat grain) (Australia)	43	30	6
131	Nutty Natural TM, whole grain bread (Natural Ovens, USA)	59±7	30	7
132	Performax TM (Country Life Bakeries, Dandenong, Vic, Australia)	38±3	30	5
133	Ploughman's TM Wholegrain, original recipe (Quality Bakers, Australia)	47	30	7
134	Ploughman's TM Wholemeal, smooth milled (Quality Bakers, Australia)	64±10	30	9
135	Semolina Bread (Kenya)	64
136	Sourdough wheat (Australia)	54	30	8
137	Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA)	50±6	30	5
138	Stay Trim TM, whole grain bread (Natural Ovens, USA)	70±10	30	10
139	Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia)	57±6	30	7
140	Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia)	55±5	30	7
141	Vogel's Roggenbrot (Stevns & Co., Australia)	59±5	30	8
142	Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK)	74	30	16
143	100% Whole Grain TM bread (Natural Ovens, USA)	51±11	30	7
144	White wheat flour flatbread (Sweden)	79	30	13
	Unleavened Breads
145	Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia)	75±9	30	12
146	Middle Eastern flatbread	97±29	30	15
147	Pita bread, white (Canada)	57	30	10
148	Wheat flour flatbread (India)	66±9	30	10
149	Amaranth : wheat (25:75) composite flour flatbread (India)	66±10	30	10
150	Amaranth : wheat (50:50) composite flour flatbread (India)	76±20	30	11
	BREAKFAST CEREALS AND RELATED PRODUCTS
151	All-Bran TM (high-fiber, extruded wheat bran cereal)
	All-Bran TM (Kellogg's, Pagewood, NSW, Australia) 13	30	30	4
	All-Bran TM (Kellogg's, Battle Creek, MI, USA)	38	30	9
	All-Bran TM (Kellogg's Inc., Etobicoke, Canada)	50	30	9
	All-Bran TM (Kellogg's Inc., Canada)	51±5	30	9
	mean of four studies	42±5
152	All-Bran Fruit 'n Oats TM (Kellogg's, Australia)	39	30	7
153	All-Bran Soy 'n Fibre TM (Kellogg's, Australia)	33±3	30	4
154	Amaranth (Amaranthus esculentum) popped,	97±19	30	18
	eaten with milk and non-nutritive sweetener (India)
	Barley porridge
155	Wholemeal barley flour porridge (100% regular barley)	68	50 (dry)	23
	(flour:water = 1:3), boiled 2.5 min (Sweden)
156	Wholemeal high-fibre barley flour porridge	55	50 (dry)	8
	(50% regular barley flour: 50% high-fibre barley flour) (Sweden)
157	Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden)	62	50 (dry)	17
158	Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden)	65	50 (dry)	18
159	Bran Buds TM (Kellogg's Inc., Canada) 15	58	30	7
160	Bran Buds with psyllium (Kellogg's Inc., Canada) 15	47	30	6
161	Bran Chex TM (Nabisco Brands Ltd., Toronto, Canada) 15	58	30	11
162	Bran Flakes TM (Kellogg's, Australia)	74	30	13
163	Cheerios TM (General Mills Inc., Etobicoke, Canada) 15	74	30	15
164	Chocapic TM (Nestlé, France)	84±9	30	21
165	Coco Pops TM (cocoa flavoured puffed rice)
	Coco Pops TM (Kellogg's, Australia)	77±8
	Coco Pops TM (Kellogg's, Australia)	77±3
	mean of two studies	77	30	20
166	Corn Bran TM (Quaker Oats Co. of Canada, Peterborough, Canada) 15	75	30	15
167	Corn Chex TM (Nabisco Brands Ltd., Canada) 15	83	30	21
168	Cornflakes TM
	Cornflakes TM (Kellogg's, Auckland, New Zealand)	72±16	30	18
	Cornflakes TM (Kellogg's, Australia)	77	30	20
	Cornflakes TM (Kellogg's Inc., Canada)	80±6	30	21
	Cornflakes TM (Kellogg's Inc., Canada)	86	30	22
	Cornflakes TM (Kellogg's, USA) 5	92	30	24
	mean of five studies	81±3	30	21
169	Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada) 15	74	30	17
170	Cornflakes, Crunchy Nut TM (Kellogg's, Australia)	72±4	30	17
171	Corn Pops TM (Kellogg's, Australia)	80±4	30	21
172	Cream of Wheat TM (Nabisco Brands Ltd., Canada) 15	66	250	17
173	Cream of Wheat TM, Instant (Nabisco Brands Ltd., Canada) 15	74	250	22
174	Crispix TM (Kellogg's Inc., Canada) 15	87	30	22
175	Energy Mix TM (Quaker, France)	80±7	30	19
176	Froot Loops TM (Kellogg's, Australia)	69±9	30	18
177	Frosties TM, sugar-coated cornflakes (Kellogg's, Australia)	55	30	15
178	Fruitful Lite TM (Hubbards, Auckland, New Zealand)	61±20	30	12
179	Fruity-Bix TM, berry (Sanitarium, Auckland, New Zealand)	113±10	30	25
180	Golden Grahams TM (General Mills Inc., Canada) 15	71	30	18
181	Golden Wheats TM (Kellogg's, Australia)	71±8	30	16
182	Grapenuts TM
	Grapenuts TM (Post, Kraft General Foods Inc., Toronto, Canada) 15	67	30	13
	Grapenuts TM (Kraft Foods Inc., Port Chester, NY, USA)	75±6	30	16
	mean of two studies	71±4	30	15
183	Grapenuts TM Flakes (Post, Kraft General Foods Inc., Canada) 15	80	30	17
184	Guardian TM (Kellogg's, Australia)	37±9	30	5
185	Healthwise TM for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia)	66±9	30	12
186	Healthwise TM for heart health (Uncle Toby's, Australia)	48±5	30	9
187	Honey Rice Bubbles TM (Kellogg's, Australia)	77±4	30	20
188	Honey Smacks TM (Kellogg's, Australia)	71±10	30	16
189	Hot cereal, apple & cinnamon (Con Agra Inc., USA)	37±6	30	8
190	Hot cereal, unflavoured (Con Agra Inc., USA)	25±5	30	5
191	Just Right TM (Kellogg's, Australia)	60±15	30	13
192	Just Right Just Grains TM (Kellogg's, Australia)	62±11	30	14
193	Komplete TM (Kellogg's, Australia)	48±5	30	10
194	Life TM (Quaker Oats Co., Canada) 15	66	30	16
195	Mini Wheats TM, whole wheat (Kellogg's, Australia)	58±8	30	12
196	Mini Wheats TM, blackcurrant (Kellogg's, Australia)	72±10	30	15
	Muesli
197	Muesli, NS (Canada)	66±9	30	16
198	Alpen Muesli (Wheetabix, France)	55±10	30	10
199	Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk	39±6	30	7
200	Muesli, Lite (Sanitarium, New Zealand)	54±12	30	10
201	Muesli, Natural (Sanitarium, New Zealand)	57±9	30	11
202	Muesli, Natural (Sanitarium, Australia)	40±6	30	8
	mean of two studies	49±9	30	10
203	Muesli, No Name (Sunfresh Ltd., Toronto, Canada) 15	60	30	11
204	Muesli, Swiss Formula (Uncle Toby's, Australia)	56±8	30	9
205	Muesli, toasted (Purina, Sydney, NSW, Australia)	43+4	30	7
206	Nutrigrain TM (Kellogg's, Australia)	66±12	30	10
207	Oat 'n Honey Bake TM (Kellogg's, Australia)	77±11	30	13
208	Oat bran
	Oat bran, raw (Quaker Oats Co., Canada) 15	50	10	2
	Oat bran, raw	59	10	3
	mean of two studies	55±5	10	3
209	Porridge made from rolled oats
	Porridge (Uncle Toby's, Australia) 13	42	250	9
	Porridge (Canada) 16	49±8	250	11
	Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia)	51±8	250	11
	Porridge (Hubbards, New Zealand)	58±9	250	12
	Porridge (Australia)	58±4	250	12
	Porridge (Canada)	62	250	14
	Porridge (Canada)	69	250	16
	Porridge (USA) 6	75	250	17
	mean of eight studies	58±4	250	13
210	Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden)	74	50 (dry)	24
211	Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden)	55	250	15
212	Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden)	69	250	19
213	Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden)	50	250	14
214	Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden)	80	250	22
215	Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden)	53	250	14
216	Instant Porridge
	Quick Oats (Quaker Oats Co., Canada)	65
	One Minute Oats (Quaker Oats Co., Canada) 15	66
	mean of two studies	66±1	250	17
217	Pop Tarts TM, Double Chocolate (Kellogg's, Australia)	70±2	50	25
218	Pro Stars TM (General Mills Inc., Canada) 15	71	30	17
219	Puffed Wheat
	Puffed Wheat (Quaker Oats Co., Canada) 15	67	30	13
	Puffed Wheat (Sanitarium, Australia)	80±11	30	17
	mean of two studies	74±7	30	16
220	Raisin Bran TM (Kellogg's, USA)	61±5	30	12
221	Red River Cereal (Maple Leaf Mills, Toronto, Canada)	49	30	11
222	Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia)	19±3	30	2
223	Rice Bubbles TM (puffed rice)
	Rice Bubbles TM (Kellogg's, Australia) 13	81
	Rice Bubbles TM (Kellogg's, Australia)	85±3
	Rice Bubbles TM (Kellogg's, Australia)	95
	mean of three studies	87±4	30	22
224	Rice Chex TM (Nabisco Brands Ltd., Canada) 15	89	30	23
225	Rice Krispies TM (Kellogg's Inc., Canada) 15	82	30	21
226	Shredded Wheat		30	22
	Shredded Wheat (Canada)	67±10	30	13
	Shredded Wheat TM (Nabisco Brands Ltd., Canada) 15	83	30	17
	mean of two studies	75±8	30	15
	Special K TM - formulation of this cereal varies in different countries
227	Special K TM (Kellogg's, Australia)	54±4	30	11
228	Special K TM (Kellogg's, USA)	69±5	30	14
229	Special K TM (Kellogg's, France)	84±12	30	20
230	Soy Tasty TM (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia)	60±5	30	12
231	Soytana TM, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g),	49±3	45	12
	(Specialty Cereals, Mt Kuring-gai, NSW, Australia)
232	Sultana Bran TM (Kellogg's, Australia)	73±13	30	14
233	Sustain TM (Kellogg's, Australia) 13	68	30	15
234	Team TM (Nabisco Brands Ltd., Canada) 15	82	30	17
235	Thank Goodness TM (Hubbards, New Zealand)	65±18	30	15
236	Total TM (General Mills Inc., Canada) 15	76	30	17
237	Ultra-bran TM, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g)	41±4	30	5
	(Specialty Cereals, Australia)
238	Wheat-bites TM (Uncle Toby's, Australia)	72±11	30	18
239	Wheat biscuits (plain flaked wheat)
	Vita-Brits TM (Uncle Toby's, Australia) 13	61	30	12
	Vita-Brits TM (Uncle Toby's, Australia)	68±6	30	13
	Weet-Bix TM (Sanitarium, Australia)	69	30	12
	Weet-Bix TM (Sanitarium, Australia)	69±4	30	12
	Weetabix TM (Weetabix of Canada Ltd., Thornhill, Canada) 15	74	30	16
	Weetabix TM (Weetabix of Canada Ltd.)	75±10	30	16
	Whole wheat Goldies TM (Kellogg's, Australia)	70±4	30	14
	mean of seven studies	70±2	30	13
	Wheat biscuits (flaked wheat) with additional ingredients
240	Good Start TM, muesli wheat biscuits (Sanitarium, Australia)	68±4	30	14
241	Hi-Bran Weet-Bix TM, wheat biscuits with extra wheat bran (Sanitarium, Australia)	61±4	30	10
242	Hi-Bran Weet-Bix TM with soy and linseed (Sanitarium, Australia)	57±3	30	9
243	Honey Goldies TM (Kellogg's Australia)	72±3	30	15
244	Lite-Bix TM, plain, no added sugar (Sanitarium, Australia)	70±3	30	14
245	Oat bran Weet-Bix TM (Sanitarium, Australia)	57±4	30	11
246	Sultana Goldies TM (Kellogg's Australia)	65±6	30	13
	BREAKFAST CEREAL BARS
247	Crunchy Nut Cornflakes TM bar (Kellogg's, Australia)	72±6	30	19
248	Fibre Plus TM bar (Uncle Toby's, Australia)	78±9	30	18
249	Fruity-Bix TM bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts	56±4	30	10
	with yoghurt coating (Sanitarium, Australia)
250	Fruity-Bix TM bar, wild berry, wheat biscuit cereal with fruit and covered with	51±4	30	9
	yoghurt coating (Sanitarium, Australia)
251	K-Time Just Right TM bar (Kellogg's, Australia)	72±4	30	17
252	K-Time Strawberry Crunch TM bar (Kellogg's, Australia)	77±5	30	19
253	Rice Bubble Treat TM bar (Kellogg's, Australia)	63±11	30	15
254	Sustain TM bar (Kellogg's, Australia)	57±10	30	14
	CEREAL GRAINS
	Amaranth
255	Amaranth (Amaranthus esculentum) popped,	97±19	30	21
	eaten with milk and non-nutritive sweetener (India)
	Barley
256	Pearl Barley
	Barley, pearled (Canada)	22
	Barley (Canada)	22
	Barley, pot, boiled in salted water 20 min (Gouda's foods, Concord, Canada)	25±2
	Barley (Canada)	27
	Barley, pearled (Canada)	29
	mean of five studies	25±1	150	11
257	Barley (Hordeum vulgare) (India)	37
	Barley (Hordeum vulgare) (India)	48
	mean of two groups of subjects	43±6	150	26
258	Barley, cracked (Malthouth, Tunisia)	50	150	21
259	Barley, rolled (Australia)	66±5	50 (dry)	25
260	Buckwheat
	Buckwheat (Canada)	49
	Buckwheat (Canada)	51±10
	Buckwheat (Canada)	63
	mean of three studies	54±4	150	16
261	Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden)	45	150	13
	Corn/Maize
262	Maize (Zea Mays), flour made into chapatti (India)	59
263	Maize meal porridge/gruel (Kenya)	109
264	Cornmeal
	Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada)	68	150	9
	Cornmeal + margarine (McNair Products Co. Ltd., Canada)	69	150	9
	mean of two studies	69±1	150	9
265	Sweet corn
	Sweet corn, 'Honey & Pearl' variety (New Zealand)	37±12	150	11
	Sweet corn, on the cob, boiled 20 min (Australia)	48	150	14
	Sweet corn (Canada)	59±11	150	20
	Sweet corn (USA)	60	150	20
	Sweet corn (USA)	60	150	20
	Sweet corn (South Africa)	62±5	150	20
	mean of six studies	53±4	150	17
266	Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA)	46	150	13
267	Sweet corn, frozen, reheated in microwave	47	150	16
	(Green Giant Pillsbury Ltd., Toronto, Canada)
268	Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada)	68	20	8
	Couscous
269	Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA)	61
	Couscous, boiled 5 min (Tunisia)	69
	mean of two studies	65±4	150	23
	Millet
270	Millet, boiled (Canada)	71±10	150	25
271	Millet flour porridge (Kenya)	107
	Rice, white
272	Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia)	69±7	150	36
273	White (Oryza sativa), boiled (India)	69±15	150	30
274	Rice, boiled white, type NS
	Type NS, eaten alone (France)	45	150	14
	Type NS (India)	48	150	18
	Type NS (Canada)	51	150	21
	Type NS (France)	52	150	19
	Type NS (Canada)	56	150	23
	Type NS (Pakistan)	69	150	26
	Type NS (Canada)	72±9	150	30
	Type NS, boiled in salted water (India)	72	150	27
	Type NS, boiled 13 min (Italy)	102	150	31
	Type NS (Kenya)	112	150	47
	Type NS, boiled (France)	43	150	13
	Type NS, boiled (France)	47	150	14
	mean of 12 studies	64±7	150	23
275	Type NS, boiled in salted water, refrigerated 16-20h, reheated (India)	53	150	20
276	Type NS, boiled 13 min, then baked 10 min (Italy)	104	150	31
277	Long grain, boiled
	Long grain, boiled 5 min (Canada)	41	150	16
	Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods,	50	150	21
	Wetherill Park, NSW, Australia )
	Gem long grain (Dainty Food Inc., Toronto, Canada)	55	150	22
	Long grain, white (Uncle Bens, Auckland, New Zealand)	56±7	150	24
	Long grain, boiled 25 min (Surinam)	56±2	150	24
	Gem long grain (Dainty Food Inc., Canada)	57	150	23
	Long grain, boiled 15 min	58	150	23
	Gem long grain (Dainty Food Inc., Canada)	60	150	24
	Gem long grain (Dainty Food Inc., Canada)	60	150	24
	Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada)	64±3	150	26
	mean of 10 studies	56±2	150	23
	Rice, long grain, quick-cooking varieties
278	Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium)	68±6	150	25
279	Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium)	75±7	150	28
280	Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods	52±5	150	19
	King's Lynn, Norfolk, UK)
	Rice, specialty rices
281	Cajun Style, Uncle Ben's ® (Effem Foods Ltd., Bolton, Canada)	51	150	19
282	Garden Style, Uncle Ben's ® (Effem Foods Ltd., Canada)	55	150	21
283	Long Grain and Wild, Uncle Ben's ® (Effem Foods Ltd., Canada)	54	150	20
284	Mexican Fast and Fancy, Uncle Ben's ® (Effem Foods Ltd., Canada)	58	150	22
285	Saskatchewan wild rice (Canada)	57	150	18
286	Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand)	86±10	150	37
287	Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand)	98±7	150	31
288	Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)	109±10	150	46
	Rice, white low-amylose
289	Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia)	83±13	150	36
290	Sungold, Pelde, parboiled (Rice Growers Co-op., Australia)	87±7	150	37
291	Waxy (0-2% amylose) (Rice Growers Co-op., Australia)	88±11	150	38
292	Pelde, white (Rice Growers Co-op., Australia)	93±11	150	40
293	White, low-amylose, boiled (Turkey)	139	150	60
	Rice, white high-amylose
294	Bangladeshi rice variety BR16 (28% amylose)	37	150	14
	Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min	39	150	15
	mean of two studies	38	150	15
295	Doongara, white (Rice Growers Co-op., Australia)	50±6
	Doongara, white (Rice Growers Co-op., Australia)	64±9
	Doongara, white (Rice Growers Co-op., Australia)	54±7
	mean of three studies	56±4	150	22
296	Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan)	48±8	150	18
297	Basmati
	Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia)	58±8	150	22
	Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express ®	57±4	150	24
	(Masterfoods. Kings Lynn, Norfolk, UK)
	Quick cooking white basmati, cooked 10 min, Uncle Ben's Superior (Masterfoods Olen, Belgium)	60±5	150	23
298	Rice, brown
	Brown (Canada)	66±5	150	21
	Brown, steamed (USA) 5	50	150	16
	Brown (Oriza Sativa), boiled (South India) 5	50±19	150	16
	mean of three studies	55±5	150	18
	Calrose brown (Rice Growers Co-op., Australia)	87±8	150	33
	Doongara brown, high amylose (Rice Growers Co-op., Australia)	66±7	150	24
	Pelde brown (Rice Growers Co-op., Australia)	76±6	150	29
	Parboiled, cooked 20 min, Uncle Ben's Natur-reis ® (Masterfoods Olen, Belgium)	64±7	150	23
	Sunbrown Quick TM (Rice Growers Co-op., Australia)	80±7	150	31
299	Instant/puffed rice
	Instant rice, white, boiled 1 min (Canada)	46	150	19
	Instant rice, white, cooked 6 min (Trice brand, Australia)	87	150	36
	Puffed, white, cooked 5 min, Uncle Ben's Snabbris ® (Masterfoods Olen, Belgium)	74±5	150	31
	mean of three studies	69±12	150	29
	Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia)	94±7	150	35
300	Parboiled rice
	Parboiled rice (Canada)	48	150	18
	Parboiled rice (USA)	72	150	26
	Converted, white, Uncle Ben's ® (Effem Foods Ltd., Canada)	45	150	16
	Converted, white, boiled 20-30 min, Uncle Ben's ® (Masterfoods USA, Vernon, CA)	38	150	14
	Converted, white, long grain, boiled 20-30 min, Uncle Ben's ® (Masterfoods USA)	50	150	18
	Boiled, 12 min (Denmark) 6	39	150	14
	Boiled, 12 min (Denmark)	42	150	15
	Boiled, 12 min (Denmark)	43	150	16
	Boiled, 12 min (Denmark)	46	150	17
	Long grain, boiled 5 min (Canada)	38	150	14