GI Index of Most Popular Food

Glycaemic Index Values Of Some Canadian Foods

Item No.	Food	GI Value
1	White Bread	72
2	Croissant	69
3	Crumpet	70
4	English Muffin (white)	61
5	High Fibre ('Fibread')	61
6	Hamburger Bun (white)	62
7	High Fibre Crispbread	60
8	High Fibre White	70
9	High Fibre White	69
10	Kaiser Rolls	74
11	Light Rye	69
12	Linseed Rye	56
13	Melba Toast (white)	71
14	Paxo Stuffing	76
15	Pita Bread	59
16	Pumpernickel Bread	58
17	Rye Crispbread	64
18	Stoneground Wholemeal Bread	62
19	Bagel (white)	74
20	White Bread	71
21	Pumpernickel Bread wholegrain	47
22	Wholemeal Rye #1	68
23	Wholemeal Rye #2	57
24	Wholemeal Rye #3	65
25	Wholemeal Wheat bread	69
26	Wholewheat Snack Bread	75
27	Bran Buds (no psyllium)	59
28	Bran Buds with Psyllium	48
29	Bran Chex	59
30	Cheerios	76
31	Corn Bran	76
32	Corn Chex	84
33	Cream of Wheat	67
34	"Cream of Wheat, Instant"	75
35	Crispix	89
36	Golden Grahams	73
37	Grapenuts	69
38	Grapenuts Flakes	81
39	High Fibre Cornflakes	75
40	Life	67
41	Muesli	61
42	"Oats, Instant"	67
43	Oat Bran	51
44	Pro Stars	73
45	Puffed Wheat	69
46	Red River Cereal	50
47	Rice Chex	91
48	Rice Krispies	84
49	Shredded Wheat	84
50	Team	84
51	Total	78
52	Weetabix	75
53	Blueberry Muffin	60
54	Bran Muffin	61
55	Carrot Muffin	63
56	Oatmeal Muffin Mix	70
57	Buckwheat	55
58	Bulgur	48
59	Couscous (Near East)	62
60	Couscous (Tunisian)	71
61	Cracked Barley	51
62	Pearled Barley	33
63	Rye Kernels	34
64	Tapioca	82
65	Wheat Kernels	46
66	"Rice, Cajun Style"	51
67	"Rice, Garden Style"	56
68	"Rice, Long Grain & Wild"	55
69	"Rice, Mexican Fast & Fancy"	59
70	"Rice, Parboiled (long grain white)"	48
71	"Rice, Polished white"	64
72	"Rice, Saskatchewan Wild"	58
73	Corn Chips	76
74	Cornmeal	70
75	"Corn, Frozen"	48
76	Taco Shells	69
77	Bean Thread	26
78	Capellini	46
79	Cheese Tortellini	51
80	Instant Noodles	48
81	Macaroni & Cheese (boxed)	66
82	Macaroni & Cheese (homemade)	46
83	Rice Vermicelli	59
84	Spaghetti (boiled 5min)	32
85	Spaghetti (boiled 15min)	33
86	Spaghetti (protein-enriched)	27
87	Star Pastina	39
88	French Fries (frozen)	76
89	Instant Mashed Potato	88
90	"White Potato, boiled"	64
91	"White Potato, boiled & mashed"	74
92	"White Potato, canned"	62
93	Sweet Potato	60
94	"White Potato, baked"	61
95	"White Potato, boiled"	59
96	"White Potato, boiled & mashed"	74
97	"Chick Peas, canned"	43
98	"Chick Pea Curry, canned"	41
99	"Chick Peas, boiled"	31
100	"Green Lentils, canned"	53
101	"Green Lentils, boiled"	22
102	"Kidney Beans, canned"	53
103	"Kidney Beans, boiled"	43
104	Lima Beans	33
105	"Pinto Beans, canned"	46
106	"Pinto Beans, boiled"	39
107	Red Lentils	26
108	Baked Beans	57
109	"White Beans, boiled"	31
110	"Yellow Split Peas, boiled"	32
111	Black Bean	66
112	"Green Pea Soup, canned"	67
113	"Lentil Soup, canned"	45
114	Split Pea Soup	61
115	Apple Juice	42
116	"Apricots, canned"	65
117	"Apricots, dried"	33
118	"Banana, under ripe (green at tips)"	42
119	"Banana, ripe (all yellow)"	54
120	"Banana, over ripe (brown spots)"	64
121	Fruit Cocktail	56
122	Grapefruit Juice	49
123	Oranges	49
124	"Peaches, canned"	53
125	"Pears, fresh"	41
126	"Pears, canned"	45
127	Pineapple Juice	47
128	Angel Food Cake	68
129	Donut	77
130	Flan Cake	66
131	Pound Cake	55
132	Arrowroot	64
133	Arrowroot Plus	63
134	Digestives	63
135	Graham Wafers	76
136	Vanilla Wafers	79
137	Glucose	100
138	Sucrose	65
139	Lactose	49
140	Fructose	25
141	Cheese Pizza	61
142	Waffles	78

GI values are from tests done in Toronto by Drs. David Jenkins and Thomas Wolever.

References

Wolever TMS, Wong GS, Kenshole A, Josse RG, Thompson LU, Lam KY, Jenkins DJA. Lactose in the diabetic diet: a comparison with other carbohydrates.Nutrition Research 1985:5;1335-45.

 

Wolever TMS, Jenkins DJA, Kalmusky J, Giordano C, Giudici S, Jenkins AL, Josse RG, Wong GS. Glycemic response to pasta: effect of food form, cooking and protein enrichment. Diabetes Care 1986;9:401-4.

 

Wolever TMS, Jenkins DJA, Kalmusky J, Jenkins AL, Giordano C, Giudici S, Josse RG, Wong GS. Comparison of regular and parboiled rices: explanation of discrepancies between reported glycemic responses to rice. Nutrition Research 1986;6:349-57.

 

Wolever TMS, Jenkins DJA, Josse RG, Wong GS, Lee R. The glycemic index: similarity of values derived in insulin-dependent and non-insulin-dependent diabetic patients. Journal of the American College of Nutrition 1987;6:295-305.

 

Wolever TMS, Jenkins DJA, Thompson LU, Wong GS, Josse RG. Effect of canning on the blood glucose response to beans in patients with type 2 diabetes. Human Nutrition:Clinical Nutrition 1987;41C:135-40.

 

Wolever TMS, Vuksan V, Katzman-Relle L, Jenkins AL, Josse RG, Wong GS, Jenkins DJA. Glycaemic index of some fruits and fruit products in patients with diabetes. International Journal of Food Science and Nutrition 1993;43:205-12.

 

Wolever TMS, Katzman-Relle L, Jenkins AL, Vuksan V, Josse RG, Jenkins DJA. Glycaemic index of 102 complex carbohydrate foods in patients with diabetes.Nutrition Research 1994;14:651-69.

 

Wolever TMS, Bolognesi C. Source and amount of carbohydrate affect postprandial glucose and insulin in normal subjects. Journal of Nutrition 1996;126:2798-806.

 

Lee BM, Wolever TMS. Effect of glucose, sucrose and fructose on plasma glucose and insulin responses in normal humans: comparison with white bread.European Journal of Clinical Nutrition 1998;52:924-28.

所有跟帖： 

• The Best Rice is Indian Basmati (You can buy it from Costco), i -禦用文人- ♀ (2458 bytes) () 06/02/2013 postreply 16:51:00

• The Worst Rice is the One you get in any Chinese Restaurant -- J -禦用文人- ♀ (0 bytes) () 06/02/2013 postreply 16:56:05

• Jasmine Rice is the worst with a GI = 99 -禦用文人- ♀ (0 bytes) () 06/02/2013 postreply 17:27:04

• 62 Pearled Barley 33——大麥，好東西。 -大江川- ♂ (0 bytes) () 06/02/2013 postreply 16:53:40

• 就是洋薏米嘛，是挺好吃的。 -viewfinder- ♀ (0 bytes) () 06/03/2013 postreply 08:34:17