Table 1—

The average GI of 62 common foods derived from multiple studies by different laboratories

High-carbohydrate foodsBreakfast cerealsFruit and fruit productsVegetables
White wheat bread*75 ± 2Cornflakes81 ± 6Apple, raw36 ± 2Potato, boiled78 ± 4
Whole wheat/whole meal bread74 ± 2Wheat flake biscuits69 ± 2Orange, raw43 ± 3Potato, instant mash87 ± 3
Specialty grain bread53 ± 2Porridge, rolled oats55 ± 2Banana, raw51 ± 3Potato, french fries63 ± 5
Unleavened wheat bread70 ± 5Instant oat porridge79 ± 3Pineapple, raw59 ± 8Carrots, boiled39 ± 4
Wheat roti62 ± 3Rice porridge/congee78 ± 9Mango, raw51 ± 5Sweet potato, boiled63 ± 6
Chapatti52 ± 4Millet porridge67 ± 5Watermelon, raw76 ± 4Pumpkin, boiled64 ± 7
Corn tortilla46 ± 4Muesli57 ± 2Dates, raw42 ± 4Plantain/green banana55 ± 6
White rice, boiled*73 ± 4Peaches, canned43 ± 5Taro, boiled53 ± 2
Brown rice, boiled68 ± 4Strawberry jam/jelly49 ± 3Vegetable soup48 ± 5
Barley28 ± 2Apple juice41 ± 2
Sweet corn52 ± 5Orange juice50 ± 2
Spaghetti, white49 ± 2
Spaghetti, whole meal48 ± 5
Rice noodles53 ± 7
Udon noodles55 ± 7
Couscous65 ± 4
Dairy products and alternativesLegumesSnack productsSugars
Milk, full fat39 ± 3Chickpeas28 ± 9Chocolate40 ± 3Fructose15 ± 4
Milk, skim37 ± 4Kidney beans24 ± 4Popcorn65 ± 5Sucrose65 ± 4
Ice cream51 ± 3Lentils32 ± 5Potato crisps56 ± 3Glucose103 ± 3
Yogurt, fruit41 ± 2Soya beans16 ± 1Soft drink/soda59 ± 3Honey61 ± 3
Soy milk34 ± 4Rice crackers/crisps87 ± 2
Rice milk86 ± 7
  • Data are means ± SEM.

  • *

    * Low-GI varieties were also identified.

  • Average of all available data.