Glycemic Index and Recipes

Please consult the chart below detailing how various foods stack up on the glycemic index. For a more comprehensive list, go to www.mendosa.com/gilists.htm

Or download a pdf list

The Glycemic Index of Common Foods Reference:Mendosa.com/gilists

Glucose 100

Breads Cereal Grains

Mixed grain bread 28 Barley, pearled 25

Oat Bran bread 48 Rice, instant, boiled 1 min 46

Pita Bread, white 57 Sweet Corn 55

Wheat bread, wholemeal 69 Rice, brown 55

White bread 71 Rice, white 55

Bagel, white 71 Couscous 65

Breakfast Cereals Rice, instant, boiled 6 min 90

Rice Bran 19 Dairy Foods

All Bran 42 Yogurt, low fat, artificially sweet 14

Oatmeal 49 Milk, skim 32

Special K 54 Legumes

Muesli 56 Lentils, red 25

Life 66 Kidney beans 29

Grapenuts 67 Butter beans 31

Cream of Wheat 70 Pinto beans 39

Cheerios 74 Baked beans, canned 48

Total 76 Kidney Beans, canned 52

Team 82 Pasta

Cornflakes 83 Fettucine 27

Crispix 87 Vermicelli 35

Fruit and Fruit Products Spaghetti, protein enriched 27

Pear, fresh 37 Spaghetti, white 41

Apple 38 Macaroni 45

Orange 44 Linguine 46

Grapes 46 Tortellini, cheese 50

Banana 54 Soups

Raisins 64 Tomato Soup 38

Watermelon 72 Black bean soup 64

Snack Food Split pea soup 60

Peanuts 15 Vegetables

Popcorn 55 Carrots, cooked 39

Pretzels 81 Yam 51

Dates 103 Sweet potato 54

Sugars Potato, new 57

Fructose 22 Potato, white, boiled 56

Honey 58 Beets 64

Sucrose 64 Potato, mashed 70

Maltodextrin 105 Potato, baked 85

Maltose 105

The Glycemic Index and Low G.I. Recipes