Glycaemic index of Popular foods
The Glycaemic Index (GI) has been developed to give an indication of the rate at which a 50g serve of carbohydrate food breaks down into glucose. Carbohydrates are given a number that correlates to this rate.
A low GI (below the number 55) are the preferred carbohydrates, those with a moderate and high GI (56 and above) should be eaten infrequently.
G.I.RANGES (REFERENCE = GLUCOSE=100)
LOW G.I. FOODS = 55 OR LESS
MEDIUM G.I. FOODS = 56-70
HIGH G.I. FOODS = MORE THAN 70
< denotes food can not be tested as it contains negligible carbohydrate
Please remember that if a food has a low GI it still may not be a good food choice for various reasons. It may be high in unfavourable fats or have added sugar.
GLYCAEMIC INDEX
| BREAKFAST CEREALS |
Kelloggs’s
All Bran
Cocopops
Cornflakes
Nutrigrain
Rice Bubbles
Special K
Sultana Bran
Uncle Toby’s
Vita Brits
Sanatarium
Weet-Bix
Puffed Wheat
Misc
Porridge oats
Museli – untoasted
Freedom Foods
Porridge oats
Museli – untoasted
Freedom Foods
gluten-free muesli
Rice bran |
30
77
77
66
89
54
52
61
75
80
58
49
58
49
39
19
|
|
| PASTA/GRAINS |
Bulghur wheat
Rice
– Calrose
– Doongara
– Basmati
– Instant
– Sunbrown Quick
Pasta
– egg fettucine
– spaghetti, white |
54
83
56
58
87
80
40
42
|
|
| NUTS |
Nuts – all raw
Peanuts
Cashew nuts salted |
<
14
22
|
|
| FRUIT
|
Apple
Apricot - dried
Banana
Cherries
Grapefruit
Grapes
Kiwifruit
Mango
Orange
Paw paw
Peach
Pear
Pineapple
Plum
Paisins
Rockmelon
Sultanas
Watermelon |
36
31
53
22
25
43
52
55
43
58
28
36
66
24
64
65
56
72
|
|
| VEGETABLES |
Artichokes
Avocado
Beetroot
Bokchoy
Broccoli
Cabbage
Carrots
Capsicum
Cauliflower
Celery
Sweet corn
Green peas
Leafy greens
(lettuce, spinach, rocket etc)
Parsnips
Pumpkin
Potato
– baked
– boiled – Desiree
– Pontiac
– Sebago
– French fries
– Sweet potato |
<
<
64
<
<
<
47
<
<
<
54
48
<
97
75
85
101
88
87
75
61
|
|
|
| BREAD |
Bagel
Baguette – French
Croissant
Crumpet
White bread
Wholemeal bread
Wholemeal rye
Country Life Performax
Burgen mixed grain |
72
95
67
69
70
77
58
38
49
|
|
| CAKES, BISCUITS AND CRACKERS |
Arrowroot
Morning coffee
Corn Thins
Jatz
Ryvita
Sao
Lamingtons
Apple muffin – no sugar
Blueberry muffin |
69
79
87
55
69
70
87
48
59
|
|
| CONFECTIONARY |
Corn chips
Milk chocolate
Jelly beans
M & M’s
Mars Bar
Muesli bars - Uncle Toby
Popcorn
Potato crisps
Snickers |
63
43
78
33
62
61
72
54
55
|
|
| LEGUMES |
Baked beans
Broad beans
Butter beans
Chickpeas
Haricot beans
Kidney beans
Lentils
Soya beans |
48
79
31
33
38
27
29
18
|
|
| DAIRY AND ALTERNATIVES |
Milk
– whole
– skimmed
Ice cream
Yoghurt
– reduced fat
– diet
Soy milk – So Natural
Soy yoghurt – So Natural |
27
32
61
27
24
44
50
|
|
| BEVERAGES |
Apple juice
Coca cola
Cordial
Fanta
Lucozade
Orange juice |
40
53
66
68
95
52
|
|
| SWEETNERS |
Honey
Fructose
Glucose
Lactose
Maltose
Sucrose
Xylitol
|
55
19
100
46
105
68
8
|
|
|
Reference: Brand-Miller et al
The new Glucose Revolution, 3rd ed, 2002, Hodder, Australia
DISCLAIMER
These recommendations are intended as guidelines only. They are not
intended for diagnosis or treatment nor replace the advice of a
physician or qualified health professional. Healthfoodexpress does not
take any responsibility for any adverse reactions resulting from
following these guidelines. If symptoms persist seek medical advice.
