Glycemic Index of Selected Foods and Beverages

G. Douglas Andersen, DC, DACBSP, CCN

On a glucose scale (glucose = 100)

Beverages
Apple Juice (clear) 40
Apple Juice (unfiltered) 37
Carrot Juice 43
Coca Cola 63
Cranberry Juice Cocktail 68
Pear Juice 38
Gatorade 78

Bread
Whole Wheat 53
White 70

Cereals
All Bran 42
Cheerios 78
Corn Flakes 81
Grape Nuts 71
Instant (1 min.) Oatmeal 66
Raisin Brand 61
Rice Krispies 82

Grains
Barley 25
White Rice 64
Brown Rice 55
Oatmeal 54
Rice cakes low amylose 91
Rice cakes high amylose 61

Dairy
Ice Cream 53
Whole milk 27
Nonfat yogurt (with artificial sweetner) 24

Fruit
Apple 38
Banana 52
Grapes 46
Mango 51
Orange 42
Pineapple 59
Raisins 64
Strawberry 40
Pear 38
Beans
Black 30
Garbanzo 28
Kidney 28
Navy 38
Pinto 33

Miscellaneous
White spaghetti noodles 50
Corn chips 63
Corn tortilla 52
Jelly beans 78
Peanuts 14
Popcorn 72
Power bar 56
Soy milk 41

Sugars
Fructose 20
Glucose 100
Honey 55
Table sugar 68
Strawberry jam 51

Vegetables
Carrot 47
Baked or mashed potato 85
Green peas 48
Sweet corn 54
Sweet potato 61
Yam 37
Pumpkin 75

 

References
1Foster-Powell, K., Holt, S., Brand-Miller, J. International Table of Glycemic Index and Glycemic Load Values. American Journal of Clinical Nutrition. 2002;76:5-56.

 



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