What is the Glycemic Index?

The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

Rye (crispbread)	95
Rye (whole grain, i.e., pumpernickel)	68
Wheat (white)	100
Wheat (wholemeal)	100
Pasta
Macaroni (white, boiled 5 min.)	64
Spaghetti (brown, boiled 15 min.)	61
Spaghetti (white, boiled 15 min.)	67
Cereal Grains
Barley (pearled)	36
Buckwheat	78
Bulgur	65
Millet	103
Rice (brown)	81
Rice (instant, boiled 1 min.)	65
Rice (parboiled, boiled 5 min.)	54
Rice (polished, boiled 5 min.)	58
Rice (polished, boiled 10-25 min.)	81
Rye kernels	47
Sweet corn	80
Wheat kernels	63
Legumes
Baked Beans (canned)	70
Butter beans	46
Chick peas (canned)	47
Chick peas (dried)	60
Frozen peas	74
Garden peas (frozen)	65
Green peas (canned)	50
Green peas (dried)	65
Haricot beans (white, dried)	54
Kidney beans (dried)	43
Kidney beans (canned)	74
Lentils (green, canned)	74
Lentils (red, dried)	38
Peanuts	15
Pinto beans (canned)	64
Pinto beans (dried)	80
Soy beans (canned)	22
Soy beans (dried)	20
Breakfast Cereals
"All Bran"	74
Cornflakes	121
Muesli	96
Porridge Oats	89
Puffed rice	132
Puffed wheat	110
Shredded wheat	97
Fruit
Apple	52
Apple juice	45
Banana	84
Grapefruit	36
Grapes	62
Orange	59
Orange juice	71
Peach	40
Pear	74
Plum	34
Raisins	93
Dairy Products
Custard	59
Ice Cream	69
Skim Milk	46
Whole Milk	44
Yogurt	52
Potato
Potato (instant)	120
Potato (mashed)	98
Potato (new/white boiled)	80
Potato (Russet, baked)	118
Potato (sweet)	70
Yam	74
Sugars
Fructose	26
Glucose	138
Honey	126
Lactose	57
Maltose	152
Sucrose	83
Cookies
Crackers (water biscuits)	100
Oatmeal	78
Shortbread cookies	88

QUICK LIST

LOW GLYCEMIC INDEX FOODS (55 or less)

• Skim milk
• Plain Yogurt
• Soy beverage
• Apple/plum/orange
• Sweet potato
• Oat bran bread
• All-Bran™
• Converted or Parboiled rice
• Pumpernickel bread
• Al dente (firm) pasta
• Lentils/kidney/baked beans
• Chick peas

MEDIUM GLYCEMIC INDEX FOODS (56-69)

• Banana
• Pineapple
• Raisins
• New potatoes
• Oatmeal
• Popcorn
• Split pea or green pea soup
• Brown rice
• Couscous
• Basmati rice
• Shredded wheat cereal
• Whole wheat bread
• Rye bread

HIGH GLYCEMIC INDEX FOODS (70 or more)

• Watermelon
• Dried dates
• Instant mashed potatoes
• Baked white potato
• Parsnips
• Rutabaga
• Instant rice
• Corn Flakes™
• Rice Krispies™
• Cheerios™
• Bagel, white
• Soda crackers
• Jellybeans
• French fries