Foods

GI Value

GL Value

Breakfast Cereals

All-Bran

30

4

Cheerios

74

15

Cocoa Puffs

77

20

Corn Flakes

92

24

Cream of Wheat, Instant

74

22

Grapenuts

75

16

Mini Wheats

58

12

Muesli

55

10

Nutrigrain

66

10

Oatmeal, old-fashioned

42

9

Oatmeal, one minute

66

10

Raisin Bran

61

12

Rice Krispies

82

22

Special K

69

14

Grains/Pasta

Buckwheat

54

16

Bulgur

48

12

Fettuccini, Egg

40

18

Noodles, Instant

47

19

Rice, Basmati

58

22

Rice, Brown

50

16

Rice, Instant

87

36

Rice, Uncle Ben’s

39

14

Spaghetti

38

18

Vermicelli

35

16

Bread

Bagel

72

25

Croissant

67

17

“Grainy” Breads

49

6

Pita Bread

57

10

Pumpernickel

50

6

Rye Bread

58

8

Sourdough Rye

53

6

White Bread

70

10

Whole Wheat Bread

77

9

Vegetables

Beets, Canned

64

5

Carrots

47

3

French Fries

75

22

Parsnips

97

12

Peas, Green

48

3

Potato, Baked

85

26

Potato, Boiled

88

16

Potato, Microwaved

82

27

Potato, New

57

12

Pumpkin

75

3

Rutabaga

72

7

Sweet Corn

61

17

Yam

37

13

Legumes

Baked Beans

48

7

Broad Beans

79

9

Butter Beans

31

6

Cannellini Beans

38

12

Chickpeas

28

8

Kidney Beans

28

7

Lentils

29

5

Navy Beans

38

12

Pinto Beans

39

10

Soy Beans

18

1

Fruit

Apple

38

6

Apricot

31

9

Banana

51

13

Cantaloupe

65

4

Cherries

22

3

Dates

103

42

Figs

61

16

Grapefruit

25

3

Grapes

46

8

Kiwi Fruit

53

6

Mango

51

8

Orange

48

5

Papaya

59

10

Peach

42

5

Pear

38

4

Pineapple

59

7

Plum

39

5

Prunes

29

10

Raisins

64

28

Watermelon

72

4

Dairy

Ice Cream, Lowfat

50

3

Ice Cream, Regular

61

8

Milk, Chocolate

42

13

Milk, Condensed

61

33

Milk, Skim

32

4

Milk, Whole

27

3

Yogurt, Lowfat

33

10

Snack Foods

Peanuts

14

1

Popcorn

72

8

Pretzels

83

16

Tortilla Chips

63

17