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Cereals
| Low GI All-bran (UK/Aus) 30 Natural Muesli 40 All-bran (US) 50 Oat bran 50 Rolled Oats 51 Special K (UK/Aus) 54 Porridge 58 |
Medium GI Bran Buds 58 Mini Wheats 58 Porridge Oats 63 Nutrigrain 66 Shredded Wheat 67 Special K (US) 69 |
High GI Sultana Bran 73 Branflakes 74 Cheerios 74 Weetabix 74 Total 76 Coco Pops 77 Oats in Honey Bake 77 Puffed Wheat 80 Cornflakes 80 Team 82 Rice Krispies 82 |
Bread
| Low GI Soya and Linseed 36 Heavy Mixed Grain 45 W/grain Pumpernickel 46 Sourdough Rye 48 Whole Wheat 49 Sourdough Wheat 54 |
Medium GI Pita, white 57 Hamburger bun 61 Wholemeal Rye 62 Croissant 67 | High GI White 71 Bagel 72 French Baguette 95 |
Vegetables
| Low GI Broccoli 10 Cabbage 10 Mushrooms 10 Chillies 10 Lettuce 10 Red Peppers 10 Onions 10 Tomatoes 15 Cauliflower 15 Green Beans 15 Eggplant/Aubergine 15 Raw Carrots 16 Frozen Green Peas 39 Boiled Carrots 41 Frozen Sweet Corn 47 |
Medium GI Beetroot 64 |
High GI Pumpkin 75 Parsnips 97 |
Legumes
| Low GI Lentils, Red 21 Lentils, Green 30 Haricot Beans 31 Yellow Split Peas 32 Butter Beans 36 Chick Peas 42 Pinto Beans 45 Black Eyed Beans 50 Kidney Beans 52 |
Medium GI Baked Beans 56 |
High GI |
Fruit
| Low GI Cherries 22 Plums 24 Grapefruit 25 Peaches 28 Prunes 29 Peach, canned 30 Dried Apricots 32 Apples 34 Oranges 40 Strawberries 40 Coconut Milk 41 Pears 41 Grapes 43 Coconut 45 Kiwi Fruit 47 |
Medium GI Sultanas 56 Bananas 58 Mango 60 Papaya 60 Figs 61 Raisins 64 Pineapple 66 |
High GI Watermelon 80 Dates 103 |
Dairy
| Low GI Yoghurt (sweetener) 23 Whole milk 31 Skimmed milk 32 Yoghurt 33 Custard 35 Chocolate milk 42 Soy Milk 44 |
Medium GI Ice Cream 62 |
High GI |
Pasta/Rice/Potatoes/Staples
| Low GI Pearled Barley 22 Wheat tortilla 30 Egg Fettuccini 32 Spaghetti 32 Yam 35 Meat Ravioli 39 Instant Noodles 47 Sweet Potatoes 48 Tortellini (Cheese) 50 Brown Rice 50 White long grain rice 50 Buckwheat 51 New Potatoes 54 Wheat Pasta Shapes 54 |
Medium GI Wild Rice 57 Chinese (Rice) Vermicelli 58 Basmati Rice 58 Baked Potatoes 60 Canned Potatoes 61 Couscous 61 Cornmeal 68 Taco Shells 68 Gnocchi 68 |
High GI Tapioca 70 Fresh Mashed Potatoes 73 French Fries 75 Instant Mash 80 Short Grain White Rice 83 Glutinous Rice 86 Instant White Rice 87 |
Snacks and Treats
| Low GI Hummus 6 Peanuts 13 Walnuts 15 Nuts and Raisins 21 Cashew Nuts 25 Slim-Fast 27 Nutella 33 Snickers 41 Corn Chips 42 Milk Chocolate 42 Sponge Cake 46 Nut & Seed Muesli Bar 49 Jam 51 Oatmeal Crackers 55 |
Medium GI Honey 58 Digestives 59 Blueberry muffin 59 Ryvita 63 |
High GI Maple flavoured syrup 68 Donuts 76 Water Crackers 78 Puffed Crispbread 81 Pretzels 83 Rice cakes 87 Scones 92 |
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