Glycemic Index of Popular Food

The following table provides the glycemic index of popular food.

Low Glycemic Food provides information on why you need this chart and and how to use it to reduce your risk factor for heart disease, cancer, Alzheimer's disease and diabetes. It also provides information on other natural ways to control your blood sugar and balance your insulin levels.


	Low Glycemic Index		Medium Glycemic Index		High Glycemic Index
	< 45		46 - 60		> 60


	Barley Chapati	43	Brown Rice	55	Bagels	72
Grains	Barley Kernel Bread	39	Buckwheat	55	Cheerios	74
and	Chick Pea Flour Chapati	27	Bulgur	47	Corn Chips	83
Pasta	Fettucini	32	Corn	55	Corn Flakes	83
	Pearl Barley	25	Cracked Barley	50	Cornmeal	69
	Rice Bran	27	Linguini	46	Couscous	65
	Soy Lin Bread	19	Linseed Rye Bread	55	Crackers	67
	Spaghetti	36	Macaroni	46	Cream of Wheat	70
	Vermicelli	35	Muesli	56	English Muffins	71
	Wheat Bran	42	Oat bran	55	Gnocchi	67
	Whole Rye	37	Oatmeal	60	Melba Toast	70
			Pita Bread	57	Millet	71
			Popcorn	55	Puffed Wheat	74
			Pumpernickel Bread	50	Rice Cakes	74
			Rice Vermicelli	58	Rice Krispies	82
			Special K	54	Rice pasta	92
			White Rice	58	Rolled Barley	66
			Wild Rice	57	Rye Bread	64
					Semolina Bread	64
					Shredded Wheat	71
					Taco Shells	68
					White bread	95
					White Flour Products	71


	Black Beans	31	Baked beans	48	Fava beans	79
Beans	Black-eyed peas	41	Romano Beans	46
	Butter Beans	30
	Chana Daal	8
	Chick Peas	33
	Green Lentils	29
	Kidney Beans	29
	Mung Beans	38
	Navy Beans	38
	Pinto Beans	38
	Red Lentils	25
	Soybeans	17


Dairy	Plain yogurt	14			Ice cream	61
	Skim Milk	32


	Apple	38	Banana	54	Pineapple	66
Fruits	Cherries	22	Blueberry	57	Raisins	64
and	Dried Apricots	31	Canned peaches	47	Other dried fruit	70
Nuts	Grapefruit	25	Kiwi	53	Watermellon	72
	Nuts	15	Mango	56
	Orange	44	Orange juice	52
	Peach	42
	Pear	37
	Plum	38


	Brassica family	<15	Raw carrots	49	Beets	64
Vegetables	Green beans	<15	Sweet potatoes	54	Cooked carrots	85
	Green vegetables	<15	White potatoes (boiled)	56	French fries	75
	Herbs	<15	Yams	51	Mashed potatoes	70
	Peas	<15			Parsnips	98
	Powdered Greens	<15			Pumpkin	75
	Tomato	<15			Rutabaga	72

Extrapolated from "The GI Factor: The Glycemic Index Solution", by Dr. Jennie Brand Milles, Kwye Foster-Powell, Dr. Stephen Colagiuri.

Eating Low Glycemic Index food is
The Natural Path to good health.

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