Getting Started on The Low Glycemic Diet

COMMON FOOD ITEMS WITH GLYCHEMIC INDEX VALUES

FRUITS
Food
Cherries
Grapefruit
Prunes
Apricots, dried
Apple
Peach, canned in juice
Pear, fresh
Plum
Strawberries
Orange, Navel
Peach, fresh
Pear, canned
Grapes
Papaya
Banana
Kiwi
Fruit Cocktail
Mango
Apricots, fresh
Figs, dried
Apricots, canned
Raisins
Cantaloupe
Pineapple, fresh
Watermelon
Dates
DAIRY FOODS
Food
Yogurt, artifi.sweetened
Skim milk
Yogurt, sweetened
Whole milk
Ice cream, low fat
Ice cream, premium
BEANS
Food
Chana Dal
Chickpeas, dried
Kidney Beans, dried
Lentils
Lima Beans (frozen)
Yellow Split Peas
Chickpeas, canned
Blackeyed Peas, canned
Baked Beans
Kidney Beans, canned
BREADS
Food
Pumpernickel
Sourdough
Stone Ground whole wheat
Pita, whole wheat
Whole Meal Rye
Hamburger bun
Whole wheat (100%)
Croissant
Taco Shell
Bagel
White
Kaiser roll
Bread stuffing
French Baguette

GI Value
22
25
29
30
38
38
38
39
40
42
42
43
46
56
52
58
55
51
57
61
64
56
65
66
72
103

GI Value
14
32
33
31
43
38

GI Value
8
28
28
29
32
32
42
42
48
52

GI Value
41
53
53
57
58
61
77
67
68
72
70
73
74
95

CEREALS & BREAKFAST FOODS

Food
GI Value
Pancakes
67
Waffles
76
All Bran with Fiber
38
Bran Buds
47
Oatmeal
49
Muesli
43
Oat Bran
55
Bran Chex
58
Raisin Bran
61
Cream of Wheat
66
Quick (One Minute) Oats
66
Puffed Wheat
67
Special K
69
Bran Flakes
74
Cheerios
74
Cream of Wheat Instant
74
Shredded Wheat
75
Grapenuts
71
Rice Krispies
82
Corn Chex
83
Corn Flakes
92
SNACKS
Food
Hummus
Peanuts
Walnuts
Cashews
Milk Chocolate Bar
M & M Peanut Candies
Milk Chocolate
Kudos Bar
Corn Chips
Popcorn
Jelly Beans
Pretzels
Potato Chips
SOUPS
Food
Tomato
Minestrone
Lentil
Black Bean
Pea
POTATOES
Food
Yam
Sweet
New
Canned
White skinned mashed
French Fries
Instant Mashed
Red Skinned, boiled
Baked

GI Value
6
15
15
22
30
33
43
62
63
72
78
83
57

GI Value
38
39
44
64
66

GI Value
37
44
57
65
70
75
86
88
85

VEGETABLES
Food
GI Value
Broccoli
10
Cabbage
10
Lettuce
10
Mushrooms
10
Onions
10
Red Peppers
10
Carrots
49
Green peas
48
Corn, fresh
60
Beets
64
Pumpkin
75
Parsnips
97
CRACKERS
Food
Ryvita Crispbread
Stoned Wheat Thins
Melba Toast
Kavli Crispbread
Soda Crackers
Graham Crackers
Water crackers
Rice Cakes
Rice Crackers

GI Value
69
67
70
71
74
74
78
82
91

DINNERS
Food
Chocolate Meal
Fish Stick Fingers
Meat Ravioli
Cheese Tortellini
Pizza
Macaroni and Cheese

GI Value
35
38
39
50
60
64

FRUITS
Food
Tomato
Apple
Pineapple
Grapefuit
Orange
Cranberry Juice Cocktail

GI Value
38
40
46
48
53
68

BAKERY
Food
Sponge Cake
Pound Cake
Blueberry Muffin
Pastry Pie Crust
Bran Muffin
Carrot Muffin
Angel Food Cake
Doughnut
Scones

GI Value
46
54
59
59
60
62
67
76
92

DINNERS
Food
Chocolate Meal
Fish Stick Fingers
Meat Ravioli
Cheese Tortellini
Pizza
Macaroni and Cheese

GI Value
35
38
39
50
60
64

SWEETENERS
Food
GI Value
Low Calorie Fruit Spread
6
Fructose
19
Maple Flavored Syrup
19
Marmalade
48
Honey
55
Jams
65
Sucrose
68
Pancake Syrup
76
PASTA
Food
Spaghetti, whole wheat
Star Pastina
Fettuccini (egg)
Spaghetti, white
Spiral Pasta
Capellini
Linguine
Macaroni
Rice vermicelli

GI Value
37
38
32
38
43
45
46
47
58

RICE AND GRAINS

Food
GI Value
Converted, White
38
Brown
55
Long grain, White
44
Wild rice
87
Basmati
58
Aborio
69
Short grain, White
72
Instant, White
87
Glutinous (Sticky)
98
Barley, pearled
25
Buckwheat
54
Couscous
65
Cornmeal
68
COOKIES
Food
Peanut Butter
Fudge Brownie
Chocolate Chip
Vanilla Crme Filled
Butter
Oatmeal
Chocolate Chip
Coconut
Butter
Vanilla Wafers
Oatmeal
Fudge
Shortbread
SOUPS
Food
Tomato
Minestrone
Lentil
Black Bean
Pea

GI Value
32
33
34
41
36
30
44
45
47
50
55
57
64

GI Value
38
39
44
64
66