Studies have shown that low glycemic index diets are associated with a lower risk of developing diabetes and heart disease. In addition, many people have found that making food choices using the glycemic index helps maintain energy and manage weight.
For most purposes (except some sports uses), you will use the glycemic index to select foods that are less likely to raise blood sugar quickly. That means, select foods with a lower glycemic index number.
A B C DE F G H I J K L M N O PQ R S TU V WXYZ
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All-Bran with extra fiber™, Kellogg’s Breakfast cereal Whitebread-based score=73 Glucose-based score=51)
Angel food cake Whitebread-based score=96 Glucose-based score=67
Apple, fresh Whitebread-based score=54 Glucose-based score= Glucose-based score=38
Apple juice, unsweetened Whitebread-based score=57 Glucose-based score=40
Apple cinnamon muffin, from mix Whitebread-based score=63 Glucose-based score=44
Apricots, fresh Whitebread-based score=81 Glucose-based score=57
Apricots, canned, light syrup Whitebread-based score=91 Glucose-based score=64
Apricots, dried Whitebread-based score=44 Glucose-based score=31
Apricot Jam, no added sugar Whitebread-based score=55 Glucose-based score=79
Apricot and honey muffin, low fat, from mix Whitebread-based score=86 Glucose-based score=60
Bagel, plain Whitebread-based score=103 Glucose-based score=72
Baked beans Whitebread-based score=69 Glucose-based score=48
Banana bread Whitebread-based score=67 Glucose-based score=47
Banana, raw Whitebread-based score=79 Glucose-based score=55
Banana, oat and honey muffin, low fat from mix Whitebread-based score=93 Glucose-based score=65
Barley, pearled, boiled Whitebread-based score=36 Glucose-based score=25
Basmati white rice, boiled Whitebread-based score=83 Glucose-based score=58
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Beans and Legumes
Baked beans Whitebread-based score=69 Glucose-based score=48
Black beans, boiled Whitebread-based score=43 Glucose-based score=30
Black-eyed peas, canned Whitebread-based score=60 Glucose-based score=42
Butter beans, boiled Whitebread-based score=44 Glucose-based score=31
Chana dal Whitebread-based score=11 Glucose-based score=8
Chickpeas (garbanzo beans) Canned Whitebread-based score=60 Glucose-based score=42
Chickpeas boiled Whitebread-based score=47 Glucose-based score=33
Kidney beans, red, boiled Whitebread-based score=39 Glucose-based score=27
Kidney beans, red, canned, and drained Whitebread-based score=74 Glucose-based score=52
Beans and Legumes (cont.)
Lentils, green and brown boiled Whitebread-based score=43 Glucose-based score=30
Lentils, red, boiled Whitebread-based score=37 Glucose-based score=26
Lima beans, baby, frozen Whitebread-based score=46 Glucose-based score=32
Mung beans, boiled Whitebread-based score=54 Glucose-based score=38
Navy beans, boiled Whitebread-based score=54 Glucose-based score=38
Pinto beans, canned Whitebread-based score=64 Glucose-based score=45
Pinto beans, soaked, boiled Whitebread-based score=56 Glucose-based score=39
Split peas, yellow, boiled Whitebread-based score=46 Glucose-based score=32
Beets, canned, drained Whitebread-based score=91 Glucose-based score=64
Black bean soup Whitebread-based score=91 Glucose-based score=64
Black bread, dark rye Whitebread-based score=109 Glucose-based score=76
Blueberry muffin Whitebread-based score=84 Glucose-based score=59
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Bran
All Bran with extra fiber™, Kellogg’s Whitebread-based score=73 Glucose-based score=51
Bran Buds with Psyllium™, Kellogg’s Whitebread-based score=64 Glucose-based score=45
Bran Flakes, Post Whitebread-based score=106 Glucose-based score=74
Oat bran Whitebread-based score=79 Glucose-based score=55
Oat bran muffin Whitebread-based score=86 Glucose-based score=60
Rice Bran Whitebread-based score=27 Glucose-based score=19
Breads
Dark Rye, Black bread Whitebread-based score=109 Glucose-based score=76
Dark rye, Schinkenbrot Whitebread-based score=123 Glucose-based score=86
Eagle Mills Bread Mix–Muesli with Sustagrain™ Whitebread-based score=77 Glucose-based score=54
Eagle Mills Bread Mix–Soy with Flaxseed™ Whitebread-based score=71 Glucose-based score=50
French Baguette Whitebread-based score=136 Glucose-based score=95
Gluten-free bread, made with spelt Whitebread-based score=129 Glucose-based score=90
Hamburger bun Whitebread-based score=87 Glucose-based score=61
Kaiser roll Whitebread-based score=104 Glucose-based score=73
Breads (cont.)
Light deli (American) rye Whitebread-based score=97 Glucose-based score=68
Melba toast, 6 pieces Whitebread-based score=100 Glucose-based score=70
Pita bread, whole wheat Whitebread-based score=81 Glucose-based score=57
Pumpernickel, whole grain Whitebread-based score=73 Glucose-based score=51
Rye bread Whitebread-based score=93 Glucose-based score=65
Sourdough Whitebread-based score=74 Glucose-based score=52
Sourdough rye, Arnold’s Whitebread-based score=81 Glucose-based score=57
White bread Whitebread-based score=100 Glucose-based score=70
100% stoneground, whole wheat bread Whitebread-based score=76 Glucose-based score=53
Whole wheat bread Whitebread-based score=99 Glucose-based score=69
Bread stuffing from mix Whitebread-based score=106 Glucose-based score=74
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Breakfast Cereals
All-Bran wth extra fiber™, Kellogg’s, breakfast cereal Whitebread-based score=73 Glucose-based score=51
Bran Buds with Psyllium™, Kellogg’s, breakfast cereal Whitebread-based score=64 Glucose-based score=45
Bran flakes, Post, breakfast cereal Whitebread-based score=106 Glucose-based score=74
Cheerios™, General Mills, breakfast cereal Whitebread-based score=106 Glucose-based score=74
Cocoa Krispies™, Kellogg’s, breakfast cereal Whitebread-based score=110 Glucose-based score=77
Corn Bran™, Quaker crunchy, breakfast cereal Whitebread-based score=107 Glucose-based score=75
Corn Chex™, Nabisco, breakfast cereal Whitebread-based score=119 Glucose-based score=83
Corn Flakes™, Kellogg’s, breakfast cereal Whitebread-based score=120 Glucose-based score=84
Crispix™, Kellogg’s, breakfast cereal Whitebread-based score=124 Glucose-based score=87
Frosted Flakes™, Kellogg’s, breakfast cereal Whitebread-based score=79 Glucose-based score=55
Breakfast Cereals (cont.)
Grapenuts™, Post, breakfast cereal Whitebread-based score=96 Glucose-based score=67
Grapenuts Flakes™, Post, breakfast cereal Whitebread-based score=114 Glucose-based score=80
Life™, Quaker, breakfast cereal Whitebread-based score=94 Glucose-based score=66
Muesli, breakfast cereal, toasted Whitebread-based score=61 Glucose-based score=43
Muesli, breakfast cereal, non-toasted Whitebread-based score=80 Glucose-based score=56
Oat bran, raw Whitebread-based score=79 Glucose-based score=55
Oat Bran™, Quaker Oats, breakfast cereal Whitebread-based score=71 Glucose-based score=50
Oatmeal (made with water), old fashioned, cooked Whitebread-based score=70 Glucose-based score=49
Puffed Wheat™, Quaker, breakfast cereal Whitebread-based score=96 Glucose-based score=67
Raisin Bran™, Kellogg’s, breakfast cereal Whitebread-based score=104 Glucose-based score=73
Rice bran Whitebread-based score=27 Glucose-based score=19
Rice Chex™, General Mills, breakfast cereal Whitebread-based score=127 Glucose-based score=89
Rice Krispies™, Kellogg’s, breakfast cereal Whitebread-based score=117 Glucose-based score=82
Breakfast Cereals (cont.)
Shredded wheat, spoon size, breakfast cereal Whitebread-based score=83 Glucose-based score=58
Shredded Wheat™, Post, breakfast cereal Whitebread-based score=96 Glucose-based score=67
Smacks™, Kellogg’s, breakfast cereal Whitebread-based score=80 Glucose-based score=56
Special K™, Kellogg’s, breakfast cereal Whitebread-based score=77 Glucose-based score=54
Team Flakes™, Nabisco, breakfast cereal Whitebread-based score=117 Glucose-based score=82
Total™, General Mills, breakfast cereal Whitebread-based score=109 Glucose-based score=76
WeetaBix™, breakfast cereal Whitebread-based score=107 Glucose-based score=75
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Buckwheat groats, cooked Whitebread-based score=77 Glucose-based score=54
Bulgur, cooked Whitebread-based score=69 Glucose-based score=48
Bun, hamburger Whitebread-based score=87 Glucose-based score=61
Butter beans, boiled Whitebread-based score=44 Glucose-based score=31
Cakes
Angel food cake Whitebread-based score=96 Glucose-based score=67
Banana bread Whitebread-based score=67 Glucose-based score=47
Pound cake, homemade Whitebread-based score=77 Glucose-based score=54
Sponge cake Whitebread-based score=66 Glucose-based score=46
Capellini pasta, cooked Whitebread-based score=64 Glucose-based score=45
Canteloupe, raw Whitebread-based score=93 Glucose-based score=65
Carrots, peeled, boiled, canned Whitebread-based score=70 Glucose-based score=49
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Cereal Grains
Barley, pearled, boiled Whitebread-based score=36 Glucose-based score=25
Bulgur, cooked Whitebread-based score=69 Glucose-based score=48
Couscous, cooked Whitebread-based score=93 Glucose-based score=65
Cornmeal, whole grain, from mix, cooked Whitebread-based score=97 Glucose-based score=68
Sweet corn, canned, drained Whitebread-based score=79 Glucose-based score=55
Taco shells Whitebread-based score=97 Glucose-based score=68
Basmati rice, white, boiled Whitebread-based score=83 Glucose-based score=58
Brown rice Whitebread-based score=79 Glucose-based score=55
Converted™, Uncle Ben’s rice Whitebread-based score=63 Glucose-based score=44
Instant rice, cooked Whitebread-based score=124 Glucose-based score=87
Long grain, white rice Whitebread-based score=80 Glucose-based score=56
Parboiled rice Whitebread-based score=69 Glucose-based score=48
Rice Bran Whitebread-based score=27 Glucose-based score=19
Rice cakes, plain Whitebread-based score=117 Glucose-based score=82
Short grain, white rice Whitebread-based score=102 Glucose-based score=72
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Chana dal Whitebread-based score=11 Glucose-based score=8
Cheerios™, General Mills, breakfast cereal Whitebread-based score=106 Glucose-based score=74
Cherries Whitebread-based score=31 Glucose-based score=22
Chickpeas (garbanzo beans) Canned Whitebread-based score=60 Glucose-based score=42
Chickpeas boiled Whitebread-based score=47 Glucose-based score=33
Chocolate butterscotch muffin, low fat from mix Whitebread-based score=76 Glucose-based score=53
Chocolate bar Whitebread-based score=70 Glucose-based score=49
Chocolate Nestle Quick, (made with water) Whitebread-based score=76 Glucose-based score=53
Coca-Cola™, soft drink Whitebread-based score=90 Glucose-based score=63
Cocoa Krispies™, Kellogg’s, breakfast cereal Whitebread-based score=110 Glucose-based score=77
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Corn
Corn meal, cooked from mix Whitebread-based score=97 Glucose-based score=68
Sweet corn, canned and drained Whitebread-based score=79 Glucose-based score=55
Corn Bran™, Quaker crunchy, breakfast cereal Whitebread-based score=107 Glucose-based score=75
Corn Chex™, General Mills, breakfast cereal Whitebread-based score=119 Glucose-based score=83
Corn Chips Whitebread-based score=103 Glucose-based score=72
Corn Flakes, Kellogg’s, breakfast cereal Whitebread-based score=120 Glucose-based score=84
Cornmeal, from mix, cooked Whitebread-based score=97 Glucose-based score=68
Cookies Glycemic Index
Graham crackers Whitebread-based score=106 Glucose-based score=74
Milk Arrowroot cookies Whitebread-based score=99 Glucose-based score=69
Oatmeal cookies Whitebread-based score=79 Glucose-based score=55
Shortbread cookies Whitebread-based score=91 Glucose-based score=64
Social Tea™ biscuits, Nabisco Whitebread-based score=79 Glucose-based score=55
Vanilla wafers Whitebread-based score=110 Glucose-based score=77
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Cousous, cooked Whitebread-based score=93 Glucose-based score=65
Crackers
Crisbread Whitebread-based score=116 Glucose-based score=81
Kavli™ whole grain crispbread Whitebread-based score=101 Glucose-based score=71
Premium soda crackers, saltine Whitebread-based score=106 Glucose-based score=74
Rice cakes, plain Whitebread-based score=117 Glucose-based score=82
Ryvita™ tasty rye whole grain crispbread Whitebread-based score=99 Glucose-based score=69
Stoned Wheat thins crackers Whitebread-based score=96 Glucose-based score=67
Water cracker, Carr’s Whitebread-based score=112 Glucose-based score=78
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Crispix™, Kellogg’s, breakfast cereal Whitebread-based score=124 Glucose-based score=87
Croissant Whitebread-based score=96 Glucose-based score=67
Dairy foods and nondairy substitutes
Ice cream, 10% fat, vanilla Whitebread-based score=87 Glucose-based score=61
Ice milk, vanilla Whitebread-based score=71 Glucose-based score=50
Milk, whole Whitebread-based score=39 Glucose-based score=27
Skim milk Whitebread-based score=46 Glucose-based score=32
Chocolate flavored milk Whitebread-based score=49 Glucose-based score=34
Pudding Whitebread-based score=61 Glucose-based score=43
Soy milk Whitebread-based score=44 Glucose-based score=31
Tofu frozen dessert (nondairy) Whitebread-based score=164 Glucose-based score=115
Yogurt, nonfat, fruit flavored, with sugar Whitebread-based score=47 Glucose-based score=33
Yogurt, nonfat, plain, artificial sweetener Whitebread-based score=20 Glucose-based score=14
Yogurt, nonfat, fruit flavored, artificial sweetener Whitebread-based score=20 Glucose-based score=14
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Dates, dried Whitebread-based score=147 Glucose-based score=103
Doughnut with cinnamon and sugar Whitebread-based score=109 Glucose-based score=76
Fanta, soft drink Whitebread-based score=97 Glucose-based score=68
Fava beans, frozen, boiled Whitebread-based score=113 Glucose-based score=79
Fettucini, cooked Whitebread-based score=46 Glucose-based score=32
Fish sticks, frozen, oven-cooked, fingers Whitebread-based score=54 Glucose-based score=38
Flan cake Whitebread-based score=93 Glucose-based score=65
French baguette bread Whitebread-based score=136 Glucose-based score=95
French fries Whitebread-based score=107 Glucose-based score=75
Frosted flakes™, Kellogg’s, breakfast cereal Whitebread-based score=55 Glucose-based score=79
Fructose, pure Whitebread-based score=33 Glucose-based score=23
Fruit cocktail, canned in natural juice Whitebread-based score=79 Glucose-based score=55
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Fruits and fruit products
Apple, fresh Whitebread-based score=54 Glucose-based score=38
Apple, dried Whitebread-based score=41 Glucose-based score=29
Apple juice, unsweetened Whitebread-based score=57 Glucose-based score=40
Apricots, fresh Whitebread-based score=81 Glucose-based score=57
Apricots, canned, light syrup Whitebread-based score=91 Glucose-based score=64
Apricots, dried Whitebread-based score=44 Glucose-based score=31
Apricot jam, no added sugar Whitebread-based score=79 Glucose-based score=55
Banana, raw Whitebread-based score=79 Glucose-based score=55
Canteloupe, raw Whitebread-based score=93 Glucose-based score=65
Cherries Whitebread-based score=31 Glucose-based score=22
Dates, dried Whitebread-based score=147 Glucose-based score=103
Fruit cocktail, canned in natural juice Whitebread-based score=79 Glucose-based score=55
Grapefruit, raw Whitebread-based score=36 Glucose-based score=25
Grapefruit juice, unsweetened Whitebread-based score=69 Glucose-based score=48
Grapes, green Whitebread-based score=66 Glucose-based score=46
Kiwi, 1 medium, raw, peeled Whitebread-based score=74 Glucose-based score=52
Mango Whitebread-based score=79 Glucose-based score=55
Fruits and fruit products (cont.)
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Marmalade Whitebread-based score=69 Glucose-based score=48
Orange, navel Whitebread-based score=63 Glucose-based score=44
Orange juice Whitebread-based score=66 Glucose-based score=46
Papaya Whitebread-based score=83 Glucose-based score=58
Peach, fresh Whitebread-based score=60 Glucose-based score=42
Peach, canned, natural juice Whitebread-based score=43 Glucose-based score=30
Peach, canned, light syrup Whitebread-based score=74 Glucose-based score=52
Peach, canned, heavy syrup Whitebread-based score=83 Glucose-based score=58
Pear, fresh Whitebread-based score=54 Glucose-based score=38
Pear, canned in pear juice Whitebread-based score=63 Glucose-based score=44
Pineapple, fresh Whitebread-based score=94 Glucose-based score=66
Pineapple juice, unsweetened, canned Whitebread-based score=66 Glucose-based score=46
Plum Whitebread-based score=56 Glucose-based score=39
Raisins Whitebread-based score=91 Glucose-based score=64
Strawberry jam Whitebread-based score=73 Glucose-based score=51
Watermelon Whitebread-based score=103 Glucose-based score=72
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Gatorade™ sports drink Whitebread-based score=111 Glucose-based score=78
Glucose powder Whitebread-based score=146 Glucose-based score=102
Gluten-free bread, made with spelt Whitebread-based score=128 Glucose-based score=90
Granola Bars™, Quaker chewy Whitebread-based score=87 Glucose-based score=61
Gnocchi, cooked Whitebread-based score=97 Glucose-based score=68
Graham crackers Whitebread-based score=106 Glucose-based score=74
Grapefruit, raw Whitebread-based score=36 Glucose-based score=25
Grapefruit juice, unsweetened Whitebread-based score=69 Glucose-based score=48
Grapenuts™, Post, breakfast cereal Whitebread-based score=96 Glucose-based score=67
Grapenuts Flakes™, Post breakfast cereal Whitebread-based score=114 Glucose-based score=80
Grapes, green Whitebread-based score=66 Glucose-based score=46
Green pea soup, canned, ready to serve Whitebread-based score=94 Glucose-based score=66
Hamburger bun Whitebread-based score=87 Glucose-based score=61
Honey Whitebread-based score=83 Glucose-based score=58
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Ice cream, 10% fat, vanilla Whitebread-based score=87 Glucose-based score=61
Ice milk, vanilla Whitebread-based score=71 Glucose-based score=50
Isostar sports drink Whitebread-based score=104 Glucose-based score=73
Jelly beans Whitebread-based score=114 Glucose-based score=80
Kaiser rolls Whitebread-based score=104 Glucose-based score=73
Kavli™ whole grain crisbread Whitebread-based score=101 Glucose-based score=71
Kidney beans, red, boiled Whitebread-based score=39 Glucose-based score=27
Kidney beans, red, canned, and drained Whitebread-based score=74 Glucose-based score=52
Kiwi, peeled Whitebread-based score=74 Glucose-based score=52
Kudos™ Granola Bars (whole grain) Whitebread-based score=89 Glucose-based score=62
Lactose, pure Whitebread-based score=66 Glucose-based score=46
Lentil soup, canned Whitebread-based score=63 Glucose-based score=44
Lentils, green and brown boiled Whitebread-based score=43 Glucose-based score=30
Lentils, red, boiled Whitebread-based score=37 Glucose-based score=26
Life™, Quaker, breakfast cereal Whitebread-based score=94 Glucose-based score=66
Life Savers™, peppermint Whitebread-based score=100 Glucose-based score=70
Lima beans, baby, frozen Whitebread-based score=46 Glucose-based score=32
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Linguine pasta, thick, cooked Whitebread-based score=66 Glucose-based score=46
Linguine pasta, thin, cooked Whitebread-based score=79 Glucose-based score=55
M & M’s™ chocolate candies, peanut Whitebread-based score=47 Glucose-based score=33
Macaroni and Cheese Dinner™, Kraft packed, cooked Whitebread-based score=91 Glucose-based score=64
Macaroni, cooked Whitebread-based score=64 Glucose-based score=45
Maltose (maltodextrin), pure Whitebread-based score=150 Glucose-based score=105
Mango Whitebread-based score=79 Glucose-based score=55
Marmalade Whitebread-based score=69 Glucose-based score=48
Mars Almond Bar™, candy bar Whitebread-based score=93 Glucose-based score=65
Melba toast Whitebread-based score=100 Glucose-based score=70
Milk, whole Whitebread-based score=39 Glucose-based score=27
Milk, skim Whitebread-based score=46 Glucose-based score=32
Milk, chocolate flavored, 1% Whitebread-based score=49 Glucose-based score=34
Milk Arrowroot cookies Whitebread-based score=90 Glucose-based score=63
Millet, cooked Whitebread-based score=101 Glucose-based score=71
Muesli, breakfast cereal, toasted Whitebread-based score=61 Glucose-based score=43
Muesli, breakfast cereal, non-toasted Whitebread-based score=80 Glucose-based score=56
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Muffins
Apple cinnamon muffin, from mix Whitebread-based score=63 Glucose-based score=44
Apricot and honey muffin, low fat, from mix Whitebread-based score=86 Glucose-based score=60
Banana, oat and honey muffin, low fat, from mix Whitebread-based score=93 Glucose-based score=65
Blueberry muffin Whitebread-based score=84 Glucose-based score=59
Chocolate butterscotch muffin, low fat, from mix Whitebread-based score=76 Glucose-based score=53
Oat and raisin muffin, low fat, from mix Whitebread-based score=77 Glucose-based score=54
Oat bran muffin Whitebread-based score=86 Glucose-based score=60
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Mung beans, boiled Whitebread-based score=54 Glucose-based score=38
Navy beans, boiled Whitebread-based score=54 Glucose-based score=38
Nutella™ (spread) Whitebread-based score=47 Glucose-based score=33
Oat and raisin muffin, low fat from mix Whitebread-based score=77 Glucose-based score=54
Oat bran™, Quaker Oats, breakfast cereal Whitebread-based score=71 Glucose-based score=50
Oat bran muffin Whitebread-based score=86 Glucose-based score=60
Oatmeal (made with water), old fashioned, cooked Whitebread-based score=70 Glucose-based score=49
Oatmeal cookie Whitebread-based score=79 Glucose-based score=55
Orange, navel Whitebread-based score=63 Glucose-based score=44
Orange syrup, diluted Whitebread-based score=94 Glucose-based score=66
Orange juice Whitebread-based score=66 Glucose-based score=46
Papaya Whitebread-based score=83 Glucose-based score=58
Parsnips, boiled Whitebread-based score=139 Glucose-based score=97
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Pasta
Capellini Whitebread-based score=64 Glucose-based score=45
Fettucini, cooked Whitebread-based score=46 Glucose-based score=32
Gnocchi, cooked Whitebread-based score=97 Glucose-based score=68
Linguine thick, cooked Whitebread-based score=66 Glucose-based score=46
Linguine thin, cooked Whitebread-based score=79 Glucose-based score=55
Macaroni, cooked Whitebread-based score=64 Glucose-based score=45
Macaroni and Cheese Dinner™, Kraft packaged cooked Whitebread-based score=91 Glucose-based score=64
Ravioli, meat-filled, cooked Whitebread-based score=56 Glucose-based score=39
Rice Vermicelli Whitebread-based score=83 Glucose-based score=58
Spaghetti, white, cooked Whitebread-based score=59 Glucose-based score=41
Spaghetti, whole wheat, cooked Whitebread-based score=53 Glucose-based score=37
Spirali, durum, cooked Whitebread-based score=61 Glucose-based score=43
Star Pastina, cooked Whitebread-based score=54 Glucose-based score=38
Tortellini, cheese, cooked Whitebread-based score=71 Glucose-based score=50
Vermicelli, cooked Whitebread-based score=50 Glucose-based score=35
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Pastry, flaky Whitebread-based score=84 Glucose-based score=59
Pea soup, split with ham, canned Whitebread-based score=94 Glucose-based score=66
Peach, fresh Whitebread-based score=60 Glucose-based score=42
Peach, canned, heavy syrup Whitebread-based score=83 Glucose-based score=58
Peach, canned, light syrup Whitebread-based score=74 Glucose-based score=52
Peach, canned, natural juice Whitebread-based score=43 Glucose-based score=30
Peanut, roasted, salted Whitebread-based score=20 Glucose-based score=14
Pear, fresh Whitebread-based score=54 Glucose-based score=38
Pear, canned in pear juice Whitebread-based score=63 Glucose-based score=44
Peas, green, fresh, frozen, boiled Whitebread-based score=69 Glucose-based score=48
Peas dried, boiled Whitebread-based score=31 Glucose-based score=22
Pineapple, fresh Whitebread-based score=94 Glucose-based score=66
Pineapple juice, unsweetened, canned Whitebread-based score=66 Glucose-based score=46
Pinto beans, canned Whitebread-based score=64 Glucose-based score=45
Pinto beans, soaked, boiled Whitebread-based score=56 Glucose-based score=39
Pita bread, whole wheat Whitebread-based score=81 Glucose-based score=57
Pizza, cheese and tomato Whitebread-based score=86 Glucose-based score=60
Popcorn, light, microwave Whitebread-based score=79 Glucose-based score=55
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Potatoes
Potato, desiree, peeled, boiled Whitebread-based score=144 Glucose-based score=101
Potato, french fries Whitebread-based score=107 Glucose-based score=75
Potato, instant mashed potato, Carnation Foods Whitebread-based score=123 Glucose-based score=86
Potato, new, unpeeled, boiled, 5 small (cocktail) Whitebread-based score=89 Glucose-based score=62
Potato, new, canned, drained Whitebread-based score=87 Glucose-based score=61
Potato, red-skinned, peeled, boiled Whitebread-based score=126 Glucose-based score=88
Potato, red-skinned, backed in oven (no fat) Whitebread-based score=133 Glucose-based score=93
Potato, red-skinned, mashed Whitebread-based score=130 Glucose-based score=91
Potato, red-skinned, microwaved Whitebread-based score=113 Glucose-based score=79
Sweet potato, peeled, boiled Whitebread-based score=77 Glucose-based score=54
Potato, white-skinned, peeled, boiled Whitebread-based score=90 Glucose-based score=63
Potato, white-skinned, peeled, boiled Whitebread-based score=90 Glucose-based score=63
Potato, white-skinned, with skin, baked in oven (no fat) Whitebread-based score=121 Glucose-based score=85
Potato, white-skinned, ashed Whitebread-based score=100 Glucose-based score=70
White-skinned, with skin, microwaved Whitebread-based score=117 Glucose-based score=82
Potato, sebago, peeled, boiled Whitebread-based score=124 Glucose-based score=87
Potato chips, plain Whitebread-based score=77 Glucose-based score=54
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Pound cake, homemade Whitebread-based score=77 Glucose-based score=54
Power Bar™ sports bar, Performance, chocolate Whitebread-based score=83 Glucose-based score=58
Premium saltine crackers Whitebread-based score=106 Glucose-based score=74
Pretzels Whitebread-based score=119 Glucose-based score=83
Pudding Whitebread-based score=61 Glucose-based score=43
Puffed Wheat™, Quaker, breakfast cereal Whitebread-based score=96 Glucose-based score=67
Pumpernickel bread, whole grain Whitebread-based score=73 Glucose-based score=51
Pumpkin, peeled, boiled, mashed Whitebread-based score=107 Glucose-based score=75
Raisins Whitebread-based score=91 Glucose-based score=64
Raisin Bran™, Kellogg’s, breakfast cereal Whitebread-based score=104 Glucose-based score=73
Ravioli, meat-filled, cooked Whitebread-based score=56 Glucose-based score=39
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Rice
Basmati rice, white, boiled Whitebread-based score=83 Glucose-based score=58
Brown rice Whitebread-based score=79 Glucose-based score=55
Converted™, Uncle Ben’s rice Whitebread-based score=63 Glucose-based score=44
Instant rice, cooked Whitebread-based score=124 Glucose-based score=87
Long grain rice, white Whitebread-based score= 80 Glucose-based score=56
Parboiled rice Whitebread-based score=69 Glucose-based score=48
Rice bran Whitebread-based score=27 Glucose-based score=19
Rice cakes, plain Whitebread-based score=117 Glucose-based score=82
Rice vermicelli, cooked Whitebread-based score=83 Glucose-based score=58
Short grain rice, white Whitebread-based score=103 Glucose-based score=72
Rice Chex™, General Mills, breakfast cereal Whitebread-based score=127 Glucose-based score=89
Rice Krispies™, Kellogg’s, breakfast cereal Whitebread-based score=117 Glucose-based score=82
Rice vermicelli, cooked Whitebread-based score=83 Glucose-based score=58
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Roll (bread), Kaiser Whitebread-based score=104 Glucose-based score=73
Romano (cranberry) beans, boiled Whitebread-based score=66 Glucose-based score=46
Rutabaga, peeled, boiled Whitebread-based score=103 Glucose-based score=72
Rye bread Whitebread-based score=93 Glucose-based score=65
Ryvita™ tasty dark rye whole grain crispbread 99 Glucose-based score=69
Sausages, smoked link, pork and beef, fried 40 Glucose-based score=28
Semolnia, cooked 79 Glucose-based score=55
Shortbread cookies 91 Glucose-based score=64
Shredded wheat, spoon size, breakfast cereal Whitebread-based score=83 Glucose-based score=58
Shredded wheat, Post, breakfast cereal Whitebread-based score=96 Glucose-based score=67
Skittles Original Fruit bite size candies Whitebread-based score=100 Glucose-based score=70
Smacks™, Kellogg’s, breakfast cereal Whitebread-based score=80 Glucose-based score=56
Snickers™, candy bar Whitebread-based score=59 Glucose-based score=41
Social Tea™ biscuits cookies, Nabisco Whitebread-based score=79 Glucose-based score=55
Soft drink, Fanta™ Whitebread-based score=97 Glucose-based score=68
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Soups
Black bean soup Whitebread-based score=91 Glucose-based score=64
Green pea soup, canned, ready to serve Whitebread-based score=94 Glucose-based score=66
Lentil soup, canned Whitebread-based score=63 Glucose-based score=44
Pea soup, split, with ham Whitebread-based score=94 Glucose-based score=66
Tomato soup, canned Whitebread-based score=54 Glucose-based score=38
Sourdough bread Whitebread-based score=74 Glucose-based score=52
Rye bread, Arnold’s Whitebread-based score=81 Glucose-based score=57
Soy beans, boiled Whitebread-based score=26 Glucose-based score=18
Soy milk Whitebread-based score=44 Glucose-based score=31
Spaghetti, white, cooked Whitebread-based score=59 Glucose-based score=41
Spaghetti, whole wheat, cooked Whitebread-based score=53 Glucose-based score=37
Special K™, Kellogg’s, breakfast cereal Whitebread-based score=77 Glucose-based score=54
Spirali, durum, cooked Whitebread-based score=61 Glucose-based score=43
Split pea soup Whitebread-based score=86 Glucose-based score=60
Split peas, yellow, boiled Whitebread-based score=46 Glucose-based score=32
Sponge cake plain Whitebread-based score=66 Glucose-based score=46
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Sports drinks
Gatorade™ sports drink Whitebread-based score=111 Glucose-based score=78
Isostar sports drink Whitebread-based score=104 Glucose-based score=73
Sportsplus sports drink Whitebread-based score=106 Glucose-based score=74
Sports bars
Power Bar™ sports bar, Performance, chocolate Whitebread-based score=83 Glucose-based score=58
Ironman Bar™ sports bar, chocolate Whitebread-based score=55 Glucose-based score=39
Stoned wheat thins Whitebread-based score=96 Glucose-based score=67
Strawberry Nestle Quik™ (made with water) Whitebread-based score=91 Glucose-based score=64
Strawberry jam Whitebread-based score=73 Glucose-based score=51
Sucrose (table sugar) Whitebread-based score=93 Glucose-based score=65
Syrup, fruit flavored, diluted Whitebread-based score=94 Glucose-based score=66
Sweet corn, canned, drained Whitebread-based score=79 Glucose-based score=55
Sweet potato, peeled, boiled, 1/2 cup mashed Whitebread-based score=77 Glucose-based score=54
Taco shells Whitebread-based score=97 Glucose-based score=68
Tapioca pudding, boiled with whole milk Whitebread-based score=116 Glucose-based score=81
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Taro, peeled, boiled Whitebread-based score=77 Glucose-based score=54
Team Flakes™, Nabisco, breakfast cereal Whitebread-based score=117 Glucose-based score=82
Tofu frozen dessert, nondairy, low fat Whitebread-based score=164 Glucose-based score=115
Tomato soup, canned Whitebread-based score=54 Glucose-based score=38
Tortellini, cheese, cooked Whitebread-based score=71 Glucose-based score=50
Total™, General mills, breakfast cereal Whitebread-based score=109 Glucose-based score=76
Twix Chocolate Caramel Cookie™ Whitebread-based score=63 Glucose-based score=44
Vanilla wafers, 7 cookies Whitebread-based score=110 Glucose-based score=77
Vermicelli, cooked Whitebread-based score=50 Glucose-based score=35
Waffles, plain, frozen Whitebread-based score=109 Glucose-based score=76
Water crackers Whitebread-based score=111 Glucose-based score=78
Watermelon Whitebread-based score=103 Glucose-based score=72
Weetabix™, breakfast cereal Whitebread-based score=107 Glucose-based score=75
White bread Whitebread-based score=100 Glucose-based score=70
Whole wheat bread Whitebread-based score=99 Glucose-based score=69
Yam, boiled Whitebread-based score=73 Glucose-based score=51
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Yogurt
Yogurt nonfat, fruit flavored, with sugar Whitebread-based score=47 Glucose-based score=33
Yogurt nonfat, plain, artificial sweetener Whitebread-based score=20 Glucose-based score=14
Yogurt nonfat, fruit flavored, artificial sweetener Whitebread-based score=20 Glucose-based score=14
