Here are some of the most important of the 300 or so foods for which scientists have determined their glycemic indexes. The index uses white bread as the baseline with its index set as being equal to 100. The higher the index of a food the quicker it raises blood sugar.
Chana dal 12 Yogurt, low fat, artifically sweetened 20 Peanuts 21 Soya beans 25 Rice Bran 27 Cherries 32 Fructose 32 Peas, dried 32 Barley, pearled 36 Grapefruit 36 Milk, full fat 39 Kidney beans 42 Black beans 43 Apricots, dried 44 Milk, skim 46 Lima beans, baby, frozen 46 Fettuccine 46 Chick peas (garbanzo beans) 47 Rye 48 Pear, fresh 53 Spaghetti, wholemeal 53 Apple 54 Haricot/navy beans 54 Plum 55 Pinto beans 55 Kelloggs' All Bran Fruit 'n Oats 55 Apple juice 58 Black-eyed beans 59 All-bran 60 Peach, fresh 60 Orange 63 Macaroni 64 Linguine 65 Lactose 65 Grapes 66 Pineapple juice 66 Bulgur 68 Rice, parboiled 68 Peas, green 68 Grapefruit juice 69 Pumpernickel 71 Ice cream, low fat 71 Orange juice 74 Special K 77 Banana 77 Sweet potato 77 Oat Bran 78 Buckwheat 78 Sweet corn 78 Rice, brown 79 Popcorn 79 Apricots, fresh 82 Honey 83 Rice, white 83 Split pea soup 86 Porridge (oatmeal) 87 Ice cream 87 Raisins 91 Beets 91 Sucrose (table sugar) 92 Couscous 93 Pineapple 94 Grapenuts 96 Stoned Wheat Thins 96 Cornmeal 98 Wheat bread, wholemeal flour 99 Shredded Wheat 99 Melba toast 100 Cream of Wheat 100 Millet 101 Carrots 101 Wheat bread, white 101 Bagel, white 103 Watermelon 103 Swede (rutabaga) 103 Cheerios 106 French fries 107 Donut 108 Waffles 109 Total 109 Broad beans (fava beans) 113 Pretzels 116 Rice Krispies 117 Cornflakes 119 Potato, baked 121 Glucose 137 Parsnips 139 Glucose tablets 146 Maltose 150
This article appeared originally on the Diabetes Digest site, but is no longer on-line there.
