Glycemic Index
Glycemic Index

Index Bread/Grain Vegetables/Fruits Legumes Beverages Snack Food
90-100   parsnip, baked white potato, dried dates (103)     glucose, maltose (105)
80-89 corn flakes, crisp bread red skinned potato      
70-79 Raisin Bran, vanilla wafers, graham cracker, waffles, white & wheat bread, bagel, Cocoa Krispies, cakes french fries, pumpkin, watermelon broad beans Gatorade corn chips, Life Savers, Skittles Fruit Chews
60-69 taco shells, shredded wheat, arrowroot, cookies shortbread beets, new potatoes, cantaloupe, pineapple, raisins   soft drink syrup, Fanta sucrose (white sugar), Mars almond bar, ice cream
50-59 All Bran, stone ground whole wheat, buckwheat, brown & white rice, blueberry muffin, pita & sourdough bread sweet corn, sweet potato, yam, banana, kiwi, mango, papaya pinto beans, black-eyed peas orange juice Power Bar, potato chips, honey, popcorn
40-49 noodles, sponge cake, spaghetti, oatmeal, banana bread grapes, carrots, orange, green peas baked beans apple juice, grapefruit juice, soy milk chocolate, Twix cookie, Snickers, lactose
30-39 pasta, fettuccine, ravioli apple, apricot, pear, plum butter beans, chick peas, lentils, navy beans chocolate milk  
20-29   cherries, grapefruit kidney beans whole milk  
10-19     soy beans   peanuts

Brand-Miller J, et al. Glucose Revolution, N.Y.: Marlowe & Co.; 1999: how fast the carbohydrate food gets into the blood compared to glucose (=100).



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