Sheet1Breads, Grains and Pasta LowMediumHigh

Barilla Pasta Plus-37basmati-59bagel -72 barley -25 brown rice 55 baguette-95 buckwheat-25cornmeal-68english muffin-77bulgur-48 couscous-65instant rice-91 capellini-45croissant-67kaiser roll - 73 converted rice -47 hamburger bun- 61 rice pasta,brown-92 fettuccini (egg)-32long grain-61white bread -70 linguine-50 macaroni cheese-64 macaroni-45 parboiled-72multigrain bread- 48 pita bread-57 pumpernickel-41rice vermicelli-58quinoa-53rye flour bread 64 ravioli, meat filled-39 sourdough bread - 52 spaghetti, protein enriched-27 taco shell-68spaghetti, white -41 white rice -56 spaghetti, whole wheat- 37 white rice, instant-87spiral pasta-43wholemeal bread -69 star pastina-38wholewheat stoneground-53

FruitsLowMediumHigh

apple -36 apricots -57 dates,dried-103 apricots, dried-30cantaloupe-65watermelon-72 banana -53 figs, dried-61blackberries-32 fruit cocktail-55 blueberries -40 mangoes-56 canned peach 47 papaya-59cherries-22 pineapple-66 dried apricots- 30 raisins-64 grapefruit-25 grapes -52 kiwi fruit-53 orange -43 peaches-42 pear -36 plums-39 prunes-29raspberries-32 strawberries-32

VegetablesLowMediumHigh

artichoke -15 sweet corn- 55 beetroot-64 arugula-0parsnips 97 asparagus-15 pumpkin-75broccoli-15 brussels sprouts-16cabbage-10carrots,cooked-39 carrots, raw-47cauliflower-15 celery -15 cucumber -15 green beans-15 green peas-48 lettuce -15 mushroom-10onion-10peppers-15 spinach -15 tomatoes- 15

Potatoes/Root CropsLowMediumHigh

sweet potatoes-54 boiled potatoes- 56 baked potatoes-83 yam-51 new potatoes- 57 chips- 75 instant potatoes- 83 french fries-75mashed potatoes- 73 red skinned, boiled-88

Legumes/BeansLowMediumHigh

baked beans-48 black beans-30black eyed peas-42butter beans-31 chick peas, dried-28 chickpean, canned-42 haricot Beans-38 kidney Beans-27 lentils-29 lima beans (frozen)-32yellow split peas-32

Cereals/Snacks/CakesLowMediumHigh

All Bran-42 Cream of Wheat-66bran flakes-74banana cake-47 Cream of Wheat, instant-74Cheerios-74 Bran Chex-47croissant -67 Corn Chex-83chocolate -49 danish pastry -59 corn chips -72 muesli-43mars bars-68 Cornflakes-77 oatmeal-49Mini Wheats (wholemeal)-57 doughnut -76 peanuts-14 muffin (unsweetened)-62 graham crackers-74porridge, non instant-49 oats, quick-66Grapenuts- 80 potato chips/crisps-54 oatbran-66jelly beans-80 pancakes-67Melba toast-70popcorn -55 pretzels- 81 power bar -57 rice cakes -82 puffed wheat-67Rice Krispies-82 Raisin Bran-61soda crackers - 74 rye crisp bread -63 Total -76 Ryvita -67 wafer biscuits 77 shortbread -64 waffles- 76 Shredded Wheat -69 Weetabix-77 Special K-67wheat crackers -67

DairyLowMediumHigh

chocolate milk-34 ice cream (low fat)-50 ice cream-61 fruit yogurt, low fat-33 greek yogurt-12milk -fat-free-32 milk, full fat -27 milk, semi-skimmed 34 milk-skim-32 soy milk- 31 yogurt, plain, unsweetened, low fat-14

Sugars/SweetenersLowMediumHigh

fructose-19honey-55glucose-100 lactose-46 sucrose-65 maltose-105 marmalade-48table sugar-65 stevia-0

Beverages/JuicesLowMediumHigh

apple Juice,unsweetened-41 cranberry juice coctail-68Gatorade-78 grapefruit juice-48 orange juice-57 pineapple juice -46 soft drinks,fanta-68 tomato juice-38Amounts based on 50 grams of carbohydrate per servingLow Glycemic Index Food (less than 55)Foods with GI index between 55 and 70 are considered intermediateHigh Glycemic Index Food GI (more than 70)

&"Arial Black,Regular"&14Glycemic Index

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