The Glycemic Index
The Glycemic Index is a relative scale for classifying foods according to the blood sugar response that they cause. The Glycemic Index measures how fast the carbohydrates contained in a particular food are converted to glucose and enters the blood stream. The Glycemic Index of a particular food may vary with different people, the index below contains the Glycemic Index values for a particular person.
The Glycemic Index number is a percentage relative to a particular reference food. Two foods are used as reference foods, white bread and glucose. Both numbers are for the most part listed in this index. A food is consider to be low in the Glycemic Index if it's number, based on glucose, is less than 50.
The glycemic load (GL) is a new way to evaluate the impact of carbohydrate consumption that takes the Glycemic Index into account, but gives a fuller picture than does Glycemic Index alone. A GI value tells you how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The glycemic load is how much carbohydrate is in a particular food. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
Click here for more information on the Glycemic Index. This will take you to the University of Sydney which is the world's leading authority on the Glycemic Index. Any discrepancy between this list and the University of Sydney should be resolved in favor of the University. Please contact us at agave@sweetcactusfarms.com for any suggestions or corrections.
Click here for a handy metric conversion chart.
!!!! This Index is a work in progress and is being updated daily. !!!!
Aggregate List of the Glycemic Index* of Different Foods
| Breakfast Cereals | Legumes |
| Breads | Miscellaneous |
| Baked Goods | Pasta |
| Beverages | Snack Foods |
| Cereal Grains | Sugars |
| Crackers | Soups |
| Dairy Foods | Vegetables |
| Fruit and Fruit Juices |
Breakfast Cereals: <back> |
GI (White Bread) |
GI (Glucose) |
Serving
(g) |
Net
Carb/Serv.
(g) |
Glycemic
Load/ |
||||||||
|
All-Bran™ (Kellogg's, USA) |
55 |
38 |
30 |
23 |
9 |
||||||||
| All-Bran, average | 40 | 30 | 21 | 9 | |||||||||
|
All Bran Fruit ‘n Oats |
55 |
39 |
30 |
17 |
7 |
||||||||
|
|
- |
37 |
30 |
22 |
8 |
||||||||
|
Bran Buds |
75 |
58 |
30 |
19 |
10 |
||||||||
|
Bran Chex |
83 |
58 |
30 |
19 |
11 |
||||||||
|
Bran
Flakes |
106 |
74 |
30 |
18 |
13 |
||||||||
|
Cheerios |
106 |
74 |
30 |
20 |
15 |
||||||||
|
|
110 |
77 |
30 |
26 |
20 |
||||||||
|
Corn Bran |
107 |
75 |
30 |
20 |
15 |
||||||||
|
Corn Chex |
118 |
83 |
30 |
25 |
21 |
||||||||
|
Cornflakes™ |
131 |
92 |
30 |
26 |
24 |
||||||||
|
Cornflakes™ |
123 |
83 |
30 |
25 |
22 |
||||||||
|
Cornflakes™ |
110 |
77 |
30 |
25 |
20 |
||||||||
|
Cornflakes™ |
103 |
72 |
30 |
25 |
18 |
||||||||
|
Cream of
Wheat™ |
94 |
66 |
30 |
|
|
||||||||
|
Crispix |
124 |
87 |
30 |
25 |
22 |
||||||||
|
Froot
Loops™ |
|
69 |
30 |
26 |
18 |
||||||||
|
Golden
Grahams |
107 |
71 |
30 |
25 |
18 |
||||||||
|
Grapenuts™ |
96 |
67 |
30 |
22 |
16 |
||||||||
|
Guardian™ |
59 |
|
30 |
|
15 |
||||||||
|
Honey Smacks™ |
107 |
71 |
30 |
|
18 |
||||||||
|
H |
- |
25 |
30 |
19 |
5 |
||||||||
|
Just Right™
|
84 |
80 |
30 |
|
13 |
||||||||
|
Life™ |
94 |
66 |
30 |
25 |
18 |
||||||||
|
Mini-Wheats™ (blackcurrant) |
103 |
72 |
30 |
21 |
15 |
||||||||
|
Mini-Wheats (whole wheat) |
81 |
58 |
30 |
21 |
12 |
||||||||
|
Muesli,
Lite |
|
54 |
30 |
18 |
10 |
||||||||
|
Muesli,
Natural |
80 |
57 |
30 |
19 |
8 |
||||||||
|
Muesli,
Natural |
80 |
57 |
30 |
19 |
11 |
||||||||
|
Muesli, Swiss Formula (Uncle Toby's, Australia) |
80 |
56 |
30 |
16 |
9 |
||||||||
|
Nutrigrain™ |
94 |
66 |
30 |
15 |
10 |
||||||||
|
Oat Bran,
raw |
- |
50 |
10 |
5 |
2 |
||||||||
|
Oat Bran,
raw |
|
59 |
10 |
5 |
|
||||||||
|
Oatmeal,
instant (USA) |
- |
|
250 |
23 |
|
||||||||
|
Oatmeal
porridge ( |
70 |
49 |
250 |
20.3 |
9.9 |
||||||||
|
One Minute Oats (Quaker Oats, USA) |
94 |
66 |
|
19 |
12 |
||||||||
|
Porridge
made from raw oats ( |
|
75 |
250 |
20.3 |
15.2 |
||||||||
|
Post
Flakes |
114 |
80 |
- |
|
|
||||||||
|
Pro Stars™ |
102 |
71 |
30 |
24 |
17 |
||||||||
|
Puffed
Wheat |
114 |
80 |
30 |
21 |
|
||||||||
|
Puffed
Wheat |
96 |
67 |
30 |
|
16 |
||||||||
|
Quick Oats (Quaker Oats, USA) |
93 |
65 |
|
|
12 |
||||||||
|
|
70 |
49 |
30 |
|
|
||||||||
|
Rice Bran™ (Rice Growers, Australia) |
27 |
19 |
30 |
14 |
3 |
||||||||
|
Rice Bran™ (Kellogg's USA) |
27 |
19 |
30 |
14 |
3 |
||||||||
|
Rice Chex™
(Nabisco, Canada) |
127 |
89 |
30 |
26 |
23 |
||||||||
|
Rice Krispies™ (Kellogg's,
Canada) |
117 |
82 |
30 |
26 |
21 |
||||||||
|
Shredded Wheat (Canada) |
96 |
67 |
30 |
20 |
13 |
||||||||
|
Shredded
Wheat™ (Nabisco, Canada) |
|
|
30 |
20 |
17 |
||||||||
|
Special K™ |
|
69 |
30 |
|
|
||||||||
|
Sultana
Bran™ |
102 |
73 |
30 |
19 |
14 |
||||||||
|
Sustain™ |
97 |
68 |
30 |
22 |
15 |
||||||||
|
Team™ (Nabisco, Canada) |
117 |
82 |
30 |
22 |
17 |
||||||||
|
Total™ (General Mills,
Canada) |
109 |
76 |
30 |
22 |
17 |
||||||||
|
Whole Wheat
Goldies™ |
|
|
30 |
|
14 |
||||||||
Breads: |
GI (White Bread) |
GI (Glucose) |
Serving
(g) |
Net
Carb/Serv
(g) |
Glycemic
Load |
||||||||
|
100% Barley flour (Canada) |
|
67 |
30 |
13 |
|
||||||||
|
100%
Whole Grain™ bread (Natural Ovens, USA) |
|
51 |
30 |
13 |
|
||||||||
|
Bagel, white, frozen (Canada) |
103 |
72 |
70 |
35 |
25 |
||||||||
|
Barley kernel
bread |
55 |
39 |
|
- |
- |
||||||||
|
Blueberry
muffin |
84 |
59 |
57 |
27.7 |
16.3 |
||||||||
|
Bran Muffins |
|
60 |
57 |
20.9 |
12.5 |
||||||||
|
Bread
stuffing |
106 |
74 |
30 |
7.8 |
5.8 |
||||||||
|
Breton wheat
crackers (Dare Foods, Canada) |
|
67 |
25 |
14 |
10 |
||||||||
|
Bulger bread |
75 |
53 |
- |
- |
- |
||||||||
|
English Muffin™ (Natural Ovens, USA) |
|
77 |
30 |
14 |
|
||||||||
|
French
baguette |
136 |
95 |
30 |
15.9 |
15.1 |
||||||||
|
Fruit
loaf |
67 |
47 |
30 |
15.9 |
7.5 |
||||||||
|
Hamburger
Bun |
87 |
61 |
- |
- |
- |
||||||||
|
Happiness™ (cinnamon, raisin, pecan) (Natural Ovens, USA) |
|
63 |
30 |
14 |
9 |
||||||||
|
Healthy Choice™ Hearty 100% Whole Grain (Con Agra, USA) |
|
62 |
30 |
|
9 |
||||||||
|
Healthy
Choice™ Hearty 7 Grain Bread (Con Agra, USA) |
|
55 |
30 |
14 |
|
||||||||
|
Hunger
Filler™, whole grain bread |
- |
59 |
|
|
|
||||||||
|
Kaiser
roll |
104 |
73 |
- |
- |
- |
||||||||
|
Linseed
rye bread (Rudolph's, Canada) |
- |
|
30 |
14 |
10 |
||||||||
|
Melba
Toast, Old |
100 |
70 |
30 |
21.8 |
15.3 |
||||||||
|
Mixed
Grain Bread |
69 |
48 |
- |
- |
- |
||||||||
|
Muesli
Bread made from mix in bread oven (Con Agra, USA) |
|
|
30 |
12 |
7 |
||||||||
|
Oat Bran Bread |
68 |
48 |
- |
- |
- |
||||||||
|
Oat kernel
bread |
93 |
65 |
- |
|
- |
||||||||
|
Oatmeal
muffin from package |
|
69 |
- |
- |
- |
||||||||
|
Pita
bread, white |
82 |
57 |
- |
- |
- |
||||||||
|
Premium
Soda Crackers |
|
74 |
25 |
17.8 |
13.1 |
||||||||
|
Pumpernickel
bread, |
71 |
50 |
- |
- |
- |
||||||||
|
Pumpernickel
bread, cocktail, sliced |
|
62 |
30 |
13.4 |
8.3 |
||||||||
|
Rye bread |
92 |
64 |
- |
- |
- |
||||||||
|
Rye
Bread, light |
|
68 |
30 |
13.5 |
9.2 |
||||||||
|
|
64 |
45 |
|
- |
- |
||||||||
|
Scalded spelt whole kernel (Slovenia) |
|
67 |
30 |
22 |
15 |
||||||||
|
Semolina
bread |
92 |
64 |
- |
- |
- |
||||||||
| Sunflower and Barley Bread (Riga, Sydney, Australia) | 57 | 30 | 11 | 6 | |||||||||
|
White, high-fiber (average) |
- |
68 |
30 |
13 |
9 |
||||||||
| White bread with vinegar vinaigrette (Sweden) | 45 | 30 | 15 | 7 | |||||||||
| White bread with powdered dried seaweed | 48 | 30 | 15 | 7 | |||||||||
|
White flour (Canada) |
|
69 |
30 |
|
10 |
||||||||
|
White flour (Canada) |
|
71 |
30 |
|
10 |
||||||||
|
White flour (South Africa) |
|
71 |
30 |
|
9 |
||||||||
|
White flour (USA) |
|
70 |
30 |
|
10 |
||||||||
|
White flour (average) |
|
69 |
30 |
|
10 |
||||||||
|
Whole wheat flour (Canada) |
|
66 |
30 |
|
8 |
||||||||
|
Whole wheat flour (Kenya) |
|
87 |
30 |
13 |
|
||||||||
|
Whole wheat flour (South Africa) |
|
75 |
30 |
13 |
9 |
||||||||
|
Whole wheat flour (Tip Top Bakeries, Australia) |
|
78 |
30 |
12 |
9 |
||||||||
|
Whole wheat flour (USA) |
|
73 |
30 |
14 |
|
||||||||
|
Whole wheat flour (Turkish) |
|
|
30 |
16 |
8 |
||||||||
|
Wonder™, enriched white flour (average) |
|
73 |
|
|
|
||||||||
Baked Goods: |
GI (White Bread) |
GI (Glucose) |
Serving
(g) |
Net
Carb/Serv
(g) |
Glycemic
Load |
||||||||
|
Cake,
angel food |
95 |
67 |
50 |
29 |
19 |
||||||||
|
Cake,
banana made with sugar |
67 |
47 |
80 |
38 |
18 |
||||||||
|
Cake,
banana made without sugar |
|
55 |
80 |
29 |
16 |
||||||||
| Cake, Chocolate made from Betty Crocker packet with frosting | 38 | 111 | 52 | 20 | |||||||||
|
Cake,
flan |
93 |
65 |
70 |
48 |
31 |
||||||||
|
Cake,
pound |
77 |
54 |
53 |
28 |
15 |
||||||||
|
Cake, sponge, plain |
|
|
63 |
36 |
17 |
||||||||
|
Cake,
Sponge |
- |
87 |
50 |
29 |
25 |
||||||||
|
Cake,
vanilla with vanilla frosting |
- |
|
111 |
58 |
24 |
||||||||
|
Corn
Tortilla ( |
|
52 |
50 |
20.7 |
10.7 |
||||||||
|
Croissant |
96 |
67 |
57 |
26 |
17 |
||||||||
|
Crumpet |
98 |
69 |
50 |
19 |
13 |
||||||||
|
Donut, cake |
108 |
76 |
47 |
|
17 |
||||||||
|
Muffin, Apple made with sugar |
|
|
|
29 |
13 |
||||||||
|
Muffin, Apple made without sugar |
|
|
|
19 |
9 |
||||||||
|
Muffin, Bran |
|
60 |
57 |
24 |
15 |
||||||||
|
Muffin, Blueberry |
|
59 |
57 |
29 |
17 |
||||||||
|
Pancakes,
prepared from shaker mix |
|
67 |
80 |
32.5 |
21.8 |
||||||||
|
Pizza,
cheese |
86 |
60 |
100 |
34.6 |
20.8 |
||||||||
|
Scones, plain from mix |
- |
|
|
|
|
||||||||
|
Taco
shells |
97 |
68 |
50 |
27.2 |
18.5 |
||||||||
|
Waffles
(Aunt Jemima) |
109 |
76 |
30 |
12.7 |
9.6 |
||||||||
Beverages: |
GI (White Bread) |
GI (Glucose) |
Serving
(g) |
Net
Carb/Serv
(g) |
Glycemic
Load |
||||||||
|
Apple juice, unsweetened (USA) |
|
40 |
250 ml |
|
12 |
||||||||
|
Coca Cola® (Australia) |
|
|
250 ml |
26 |
14 |
||||||||
|
Coca Cola® (USA) |
|
53 |
250 ml |
|
16 |
||||||||
|
Cranberry
juice cocktail, Ocean Spray® |
|
68 |
250 ml |
36 |
|
||||||||
|
Cranberry juice cocktail, Ocean Spray® (Australia) |
|
52 |
250 ml |
31 |
16 |
||||||||
|
Ensure™ |
|
50 |
- |
- |
- |
||||||||
|
Ensure™,
vanilla |
|
48 |
- |
- |
- |
||||||||
|
Fanta, orange (Australia) |
|
68 |
|
|
23 |
||||||||
|
Gatorade®,
orange ( |
|
89 |
- |
- |
- |
||||||||
|
GatorLode®, orange ( |
|
100 |
- |
- |
- |
||||||||
|
GatorPro®, chocolate ( |
|
89 |
- |
- |
- |
||||||||
|
Lucozade® |
136 |
95 |
|
42 |
40 |
||||||||
|
Orange juice, reconstituted (USA) |
|
57 |
250 ml |
|
15 |
||||||||
|
Quik™, chocolate drink powder in water (Nestles, Australia) |
|
53 |
|
|
4 |
||||||||
|
XLR8 |
|
68 |
- |
- |
- |
||||||||
Cereal Grains: |
GI (White Bread) |
GI (Glucose) |
Serving
(g) |
Net
Carb/Serv
(g) |
Glycemic
Load |
||||||||
|
Barley,
cracked |
72 |
50 |
- |
- |
- |
||||||||
|
Barley,
pearled |
36 |
25 |
- |
- |
- |
||||||||
|
Barley, rolled |
93 |
65 |
- |
- |
- |
||||||||
|
Brown
rice, steamed (US) |
|
50 |
150 |
47.7 |
23.9 |
||||||||
|
Buckwheat |
78 |
55 |
- |
- |
- |
||||||||
|
Bulgur |
68 |
48 |
- |
- |
|||||||||