GI (Glycemic Index) serving size (g) carbs per serving size (g) GL (Glycemic Load
Apple muffin, made with sugar 44 60 24.5 10.8
Apple muffin, made without sugar 48 60 24.5 11.8
Apple juice, pure, unsweetened 39 243 24.5 9.6
Apple juice, unsweetened 40 262 26.5 10.6
Hot breakfast cereal, apple & cinnamon 37 - - -
Apple, raw 40 120 14.6 5.9
Apple and mango juice, no added sugar, no preservatives 44 262 26.7 11.8
Banana cake, made with sugar 47 80 35.9 16.9
Banana cake, made without sugar 55 80 31.9 17.6
Banana, oat and honey muffin, made from packet mix 65 50 23.6 15.3
Smoothie drink, soy, banana 30 265 22.8 6.8
Soy milk smoothie drink, banana, 1% fat 30 154 18.5 5.5
Banana, ripe (all yellow) 51 120 23.9 12.2
Fruit Cocktail, canned 55 120 13.2 7.3
White rice, boiled 45 150 42 18.9
Long grain rice, white, Uncle Ben's brand, boiled 56 150 42 23.5
Brown rice, steamed 50 150 47.7 23.9
Instant rice, white, boiled 1 min 46 150 42 19.3
Kaiser bread rolls 73 - - -
Gluten-free multigrain bread 79 30 12.8 10.1
Gluten-free white bread, unsliced (gluten-free wheat starch) 71 - - -
Wholegrain pumpernickel bread 46 30 13.4 6.2
White bread, wheat flour 70 30 13.4 9.4
100% Whole Grain™ bread 51 30 11.5 5.9
Gatorade®, orange 89 - - -
Wholemeal (wholewheat) flour bread 73 30 11.4 8.3
Porridge made from raw rolled oats 75 250 20.3 15.2
Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA) 61 150 14.3 8.7
Brown rice, steamed 50 150 47.7 23.9
Parboiled rice 72 150 41 29.5
Long grain, parboiled, boiled 10 min 61 150 42 25.6
Ice cream 62 50 9.9 6.1
Ice cream, chocolate flavored 68 50 9.9 6.7
Full-fat cows' milk 40 258 12.1 4.9
Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup 115 - - -
Orange juice, from frozen concentrate 57 264 21.1 12
Kidney beans, boiled 23 150 24 5.5
Lentils, boiled 28 150 14.9 4.2
Spaghetti, white, durum wheat, boiled 20 min 64 180 44.3 28.3
Spaghetti, wholemeal, boiled 32 180 44.3 14.2
Snickers Bar® 68 60 32.5 22.1
Twix® Cookie Bar, caramel 44 - - -
Sweet corn, boiled 60 80 16.2 9.7
Potato, Russet Burbank, baked without fat, 45-60 min 78 150 21.8 17
Potato, Russet Burbank, baked without fat 94 200 29 27.3
Potato, Instant mashed, Idahoan 97 150 22.8 22.1
Potato, microwaved 82 150 19.5 16
Tortilla, corn (Zea mays and Olneya tesota)(Pima Indian, USA) 38 50 20.7 7.8
Campbell's ® condensed tomato soup (US formulation) prepared with water: Campbell soup company, Camden, NJ, USA 52 1 cup (250 mL) 28 14.6
Campbell's ® classics condensed minestrone soup (US formulation) prepared with water: Campbell soup company, Camden, NJ, USA 48 1 cup (250 mL) 38 18.2
V8 Splash ® tropical blend fruit juice drink: Campbell soup company, Camden, NJ, USA 47 1 cup (240 mL) 27 12.7
V8 Splash ® smoothie, banana and strawberry: Campbell soup company, Camden, NJ, USA 44 1 cup (240 mL) 25 11
Campbell's ® tomato juice (US formulation): Campbell soup company, Camden, NJ, USA 33 354 mL bottle 11 3.6
V8 ® 100% vegetable juice (US formulation): Campbell soup company, Camden, NJ, USA 43 163 mL can 6 2.6
Proti pasta (protein-enriched pasta), boiled in water: Vital Nature Inc., San Antonio, Texas, USA 28 100 (dry) 35.2 9.9
Cranberry juice drink, Ocean Spray® 56 253 24.8 13.9
Grapefruit juice, unsweetened 48 261 15.7 7.5
Orange Juice 46 264 21.1 9.7
Pineapple juice, unsweetened 46 263 27.1 12.5
Tomato juice, canned, no added sugar 38 257 8.5 3.2
Ice cream, low-fat, vanilla, 'Peter's Light' 50 50 9.5 4.8
Tortellini, cheese 50 180 26.6 13.3
Hummus (chickpea salad dip) 6 30 3.3 0.2
Cornflakes™ breakfast cereal 80 30 25.2 20.1
Carrots 92 80 4.2 3.9
Banana cake, made with sugar 47 80 35.9 16.9
Chocolate cake made from packet mix with chocolate frosting 38 111 57.9 22
Pound cake 54 53 24.9 13.4
Sponge cake, plain 46 63 36.6 16.8
Vanilla cake made from packet mix with vanilla frosting 42 111 62.4 26.2
9-Grain Multi-Grain bread 43 30 12.8 5.5
Hot breakfast cereal, unflavoured 25 - - -
Buckwheat 51 150 28.8 14.7
Oatmeal cookies 54 25 15.8 8.5
Mousse prepared from powdered mix with water, Chocolate, 2% fat 31 50 8.8 2.7
Pudding, instant, vanilla, made from powder and whole milk 40 100 65.8 26.3
Pudding, instant, chocolate, made from powder and whole milk 47 100 41 19.3
Mousse prepared from powdered mix with water, French vanilla, 2.4% fat 42 50 13.2 5.5
Orange, raw 51 120 9.2 4.7
Peach, raw 28 120 7.4 2.1
Peach, canned in natural juice 45 120 9.7 4.4
Peach, canned in light syrup 52 120 14.6 7.6
Pear, raw, 33 120 11.3 3.7
Pineapple, raw 51 120 9.6 4.9
Plum, raw 24 120 7.8 1.9
Prunes, pitted 29 60 19.5 5.7
Strawberries, fresh, raw 40 120 3.2 1.3
Strawberry jam 51 30 19.8 10.1
Baked Beans, canned 40 150 16.8 6.7
Blackeyed beans/peas (Cowpeas), boiled 50 150 21.5 10.7
Butter beans 36 150 3.5 1.2
Chickpeas (Garbanzo beans, Bengal gram), dried, boiled 36 150 24 8.6
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 14.7 6
Fettucine, egg, boiled 47 180 46.1 21.7
Macaroni, plain, boiled 5 min 45 180 44.3 19.9
Spaghetti, white, boiled 15 min 32 180 44.3 14.2
Peanuts 13 50 4.5 0.6
Pea, green, frozen, boiled 39 80 6.3 2.5
Sweet potato 48 150 26 12.5
Black Beans 30 150 3.5 1
Brown Beans 38 80 5.2 2
Wheat tortilla (Mexican) 30 50 20.7 6.2
Wheat tortilla served with refried pinto beans and tomato sauce (Mexican) 28 - - -
Yogurt, low-fat, fruit, with aspartame 14 200 11.6 1.6
Yogurt, low-fat, fruit, with sugar 33 200 33 10.9
Yogurt, non-fat with no added sugar, mixed berry 25 200 11.6 2.9
Yogurt, non-fat with no added sugar, strawberry 23 200 11.6 2.7
Yogurt, non-fat with no added sugar, vanilla 23 200 11 2.5
Low-fat, sugar-sweetened strawberry yoghurt 33 200 30.8 10.2
No-fat yoghurt with low-calorie sweetener and fructose 19 200 12.8 2.4
Croissant 67 57 22 14.7
Doughnut, cake type 76 47 18.8 14.3
Bran muffin 60 57 20.9 12.5
Blueberry muffin 59 57 27.7 16.3
Carrot muffin 62 57 27.7 17.2
Corn muffin, low-sugar 102 57 - -
Waffles, Aunt Jemima 76 30 12.7 9.6
Pita bread, white 57 30 16.2 9.2
Quick Oats, instant 65 250 20.3 13.2
One Minute Oats, instant 66 250 20.3 13.4
Water crackers, plain 78 25 17.8 13.8
Premium Soda Crackers 74 25 17.8 13.1
Ice cream, half vanilla, half chocolate 57 50 - -
Ice cream 62 50 9.9 6.1
Ice cream, chocolate flavored 68 50 9.9 6.7
Milk, condensed, sweetened 61 325 179.7 109.6
Apricots, raw 57 120 8.6 4.9
Apricots, canned in light syrup 64 120 13.6 8.7
Raisins 64 60 42.7 27.3
Watermelon, raw 72 120 6 4.3
Gnocchi 68 180 52.4 35.6
Macaroni and Cheese, boxed 64 180 - -
Spaghetti, white, durum wheat, boiled 10 min in salty water 58 180 44.3 25.7
Potato crisps, plain, salted 57 50 23.8 13.6
Pretzels, oven-baked, reduced-fat 83 30 19.4 16.1
Soup, black bean 64 258 12.9 8.3
Soup, green pea, canned 66 260 9.6 6.3
Soup, split pea 60 260 9.6 5.8
Honey 87 25 20.5 17.9
Sweet corn, boiled 60 80 16.2 9.7
Cheerios breakfast cereal 74 - 30 -
Bagel, white, frozen 72 35 70 25.0
Bran Flakes™ (Kellogg's, Australia) 74 18 30 13.2
Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada) 68 12 20 8.5
Couscous, boiled 5 min 65 35 150 22.7
Milk full fat 27 12 250 3.1
Soy milk, full-fat 44 17 250 7.7
Apricots, dried 32 30 60 9.7
Dates, dried 103 40 60 41.6
Figs, dried 61 26 60 15.7
Fruit Cocktail, canned 55 16 120 8.6
Grapefruit, raw 25 11 120 2.7
Grapefruit juice, unsweetened 48 20 250 9.5
Grapes 46 18 120 8.2
Kiwi 53 12 120 6.2
Mango 51 17 120 8.5
Papaya 59 17 120 10.2
Kidney beans 28 25 150 6.9
Lentils 26 150 18 4.8
Lima beans 32 150 30 9.6
Pizza, plain baked dough, with tomato sauce and parmesan cheese 80 100 27 21.6
Chocolate milk 43 50 28 12.0
Corn chips 63 50 26 16.7
Jelly Beans (assorted flavors) 78 30 28 21.8
Cashew nuts, salted 22 50 13 2.8
Popcorn (plain, unsalted, no butter) microwaved 72 20 11 7.7
Minestrone sou[ 39±3 250 18 7.1
French fries, frozen, plain 75 150 29 22.1
Yam, boiled 37 150 36 13.2

 

 

 

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