Table 1—
The average GI of 62 common foods derived from multiple studies by different laboratories
| High-carbohydrate foods | Breakfast cereals | Fruit and fruit products | Vegetables | ||||
|---|---|---|---|---|---|---|---|
| White wheat bread* | 75 ± 2 | Cornflakes | 81 ± 6 | Apple, raw† | 36 ± 2 | Potato, boiled | 78 ± 4 |
| Whole wheat/whole meal bread | 74 ± 2 | Wheat flake biscuits | 69 ± 2 | Orange, raw† | 43 ± 3 | Potato, instant mash | 87 ± 3 |
| Specialty grain bread | 53 ± 2 | Porridge, rolled oats | 55 ± 2 | Banana, raw† | 51 ± 3 | Potato, french fries | 63 ± 5 |
| Unleavened wheat bread | 70 ± 5 | Instant oat porridge | 79 ± 3 | Pineapple, raw | 59 ± 8 | Carrots, boiled | 39 ± 4 |
| Wheat roti | 62 ± 3 | Rice porridge/congee | 78 ± 9 | Mango, raw† | 51 ± 5 | Sweet potato, boiled | 63 ± 6 |
| Chapatti | 52 ± 4 | Millet porridge | 67 ± 5 | Watermelon, raw | 76 ± 4 | Pumpkin, boiled | 64 ± 7 |
| Corn tortilla | 46 ± 4 | Muesli | 57 ± 2 | Dates, raw | 42 ± 4 | Plantain/green banana | 55 ± 6 |
| White rice, boiled* | 73 ± 4 | Peaches, canned† | 43 ± 5 | Taro, boiled | 53 ± 2 | ||
| Brown rice, boiled | 68 ± 4 | Strawberry jam/jelly | 49 ± 3 | Vegetable soup | 48 ± 5 | ||
| Barley | 28 ± 2 | Apple juice | 41 ± 2 | ||||
| Sweet corn | 52 ± 5 | Orange juice | 50 ± 2 | ||||
| Spaghetti, white | 49 ± 2 | ||||||
| Spaghetti, whole meal | 48 ± 5 | ||||||
| Rice noodles† | 53 ± 7 | ||||||
| Udon noodles | 55 ± 7 | ||||||
| Couscous† | 65 ± 4 |
| Dairy products and alternatives | Legumes | Snack products | Sugars | ||||
|---|---|---|---|---|---|---|---|
| Milk, full fat | 39 ± 3 | Chickpeas | 28 ± 9 | Chocolate | 40 ± 3 | Fructose | 15 ± 4 |
| Milk, skim | 37 ± 4 | Kidney beans | 24 ± 4 | Popcorn | 65 ± 5 | Sucrose | 65 ± 4 |
| Ice cream | 51 ± 3 | Lentils | 32 ± 5 | Potato crisps | 56 ± 3 | Glucose | 103 ± 3 |
| Yogurt, fruit | 41 ± 2 | Soya beans | 16 ± 1 | Soft drink/soda | 59 ± 3 | Honey | 61 ± 3 |
| Soy milk | 34 ± 4 | Rice crackers/crisps | 87 ± 2 | ||||
| Rice milk | 86 ± 7 |
