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

 

Legend
Symbol Meaning

*

currently not available

-

not yet updated

Breakfast Cereals: <back>

GI

(White Bread)

 

GI

(Glucose)

 

Serving

(g)

Net

Carb/Serv.

(g)

 

Glycemic

Load/Serv

All-Bran™ (Kellogg's, USA)

55

38

30

23

 9
All-Bran, average   40 30 21  9

All Bran Fruit ‘n Oats (Kellogg's Australia)

55

39

30

17

 7

Apple & Cinnamon hot cereal™ (Con Agra, USA)

-

37

30

22

8

Bran Buds™ (Kellogg's, Canada)

75

58

30

19

10

Bran Chex™ (Nabisco, Canada)

83

58

30

19

11

Bran Flakes™ (Kellogg's, Australia)

106

74

30

18

13

Cheerios™ (General Mills, Canada)

106

74

30

20

15

Coco Pops™ (Kellogg's, Australia)

110

77

30

26

20

Corn Bran™ (Quaker Oats, Canada)

107

75

30

20

15

Corn Chex™ (Nabisco, Canada)

118

83

30

25

21

Cornflakes™ (Kellogg's, USA)

131

92

30

26

24

Cornflakes™ (Kellogg's, Canada)

123

83

30

25

22

Cornflakes™ (Kellogg's, Australia)

110

77

30

25

20

Cornflakes™ (Kellogg's, New Zealand)

103

72

30

25

18

Cream of Wheat™

94

66

30

 -

-

Crispix™ (Kellogg's, Canada)

124

87

30

25

22

Froot Loops™ (Kellogg's, Australia)

-

69

30

26

18

Golden Grahams™ (General Mills, Canada)

107

71

30

25

18

Grapenuts™ (Kraft, USA)

96

67

30

22

16

Guardian™ (Kellogg's, Australia)

59

37

30

 12

15

Honey Smacks™ (Kellogg's, Australia)

107

71

30

 23

18

Hot cereal, unflavored (Con Agra, USA)

-

25

30

19

5

Just Right™ (Kellogg's, Australia)

84

80

30

 22

13

Life™ (Quaker Oats, Canada)

94

66

30

25

18

Mini-Wheats™ (blackcurrant) (Kellogg's, Australia)

103

72

30

21

15

Mini-Wheats (whole wheat) (Kellogg's, Australia)

81

58

30

21

12

Muesli, Lite (Sanitarium, New Zealand)

-

54

30

18

10

Muesli, Natural (Sanitarium, Australia)

80

57

30

19

8

Muesli, Natural (Sanitarium, New Zealand)

80

57

30

19

11

Muesli, Swiss Formula (Uncle Toby's, Australia)

80

56

30

16

9

Nutrigrain™ (Kellogg's, Australia)

94

66

30

15

10

Oat Bran, raw (Quaker Oats, Canada)

-

50

10

5

2

Oat Bran, raw

-

59

10

5

3

Oatmeal, instant (USA)

-

75

250

23

17

Oatmeal porridge (Canada)

70

49

250

20.3

9.9

One Minute Oats (Quaker Oats, USA)

94

66

30 dry

19

12

Porridge made from raw oats (USA)

-

75

250

20.3

15.2

Post Flakes

114

80

-

 -

-

Pro Stars™ (General Mills, Canada)

102

71

30

24

17

Puffed Wheat (Quaker Oats, Australia)

114

80

30

21

17

Puffed Wheat (Quaker Oats, Canada)

96

67

30

 21

16

Quick Oats (Quaker Oats, USA)

93

65

30 dry

19

12

Red River Cereal (Maple Leaf Mills, Canada)

70

49

30

22

11

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)

 

83

30

20

17

Special K™ (Kellogg's, USA)

 

69

30

21

14

Sultana Bran™ (Kellogg's, Australia)

102

73

30

19

14

Sustain™ (Kellogg's, Australia)

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™ (Kellogg's, Australia)

100

70

30

 21

14
Legend

Symbol

Meaning

*

currently not available

-

not yet updated

Breads: <back>

GI

(White Bread)

 

GI

(Glucose)

 

Serving

(g)

Net

Carb/Serv

(g)

 

Glycemic

Load

100% Barley flour (Canada)

-

67

30

13

9

100% Whole Grain™ bread (Natural Ovens, USA)

-

51

30

13

7

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

11

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

14

9

Healthy Choice™ Hearty 7 Grain Bread (Con Agra, USA)

-

55

30

14

8

Hunger Filler™, whole grain bread (Natural Ovens, USA)

-

59

30

13

7

Kaiser roll

104

73

-

-

-

Linseed rye bread (Rudolph's, Canada)

-

68

30

14

10

Melba Toast, Old London

100

70

30

21.8

15.3

Mixed Grain Bread

69

48

-

-

-

Muesli Bread made from mix in bread oven (Con Agra, USA)

-

54

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

Rye kernel bread

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

14

10

White flour (Canada)

-

71

30

14

10

White flour (South Africa)

-

71

30

13

9

White flour (USA)

-

70

30

14

10

White flour (average)

-

69

30

14

10

Whole wheat flour (Canada)

-

66

30

12

8

Whole wheat flour (Kenya)

-

87

30

13

11

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

10

Whole wheat flour (Turkish)

-

49

30

16

8

Wonder™, enriched white flour (average)

-

73

30

14

10
Legend

Symbol

Meaning

*

currently not available

-

not yet updated

Baked Goods: <back>

GI

(White Bread)

 

GI

(Glucose)

 

Serving

(g)

Net

Carb/Serv

(g)

 

Glycemic

Load

Cake, angel food (Loblaw's, Canada)

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 (Sara Lee)

77

54

53

28

15

Cake, sponge, plain

48

63

36

17

Cake, Sponge Lemington's dipped in chocolate and coconut

-

87

50

29

25

Cake, vanilla with vanilla frosting (Betty Crocker')

-

42

111

58

24

Corn Tortilla (Mexico)

-

52

50

20.7

10.7

Croissant

96

67

57

26

17

Crumpet

98

69

50

19

13

Donut, cake

108

76

47

23

17

Muffin, Apple made with sugar

-

44

60

29

13

Muffin, Apple made without sugar

-

48

60

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

-

92

25

9

8

Taco shells

97

68

50

27.2

18.5

Waffles (Aunt Jemima)

109

76

30

12.7

9.6
Legend

Symbol

Meaning

*

currently not available

-

not yet updated

Beverages: <back>

GI

(White Bread)

 

GI

(Glucose)

 

Serving

(g)

Net

Carb/Serv

(g)

Glycemic

Load

Apple juice, unsweetened (USA)

-

40

250 ml

29

12

Coca Cola® (Australia)

-

53

250 ml

26

14

Coca Cola® (USA)

-

53

250 ml

26

16

Cranberry juice cocktail, Ocean Spray® (USA)

-

68

250 ml

36

24

Cranberry juice cocktail, Ocean Spray® (Australia)

-

52

250 ml

31

16

Ensure™

-

50

-

-

-

Ensure™, vanilla

-

48

-

-

-

Fanta, orange (Australia)

-

68

250 ml

34

23

Gatorade®, orange (USA)

-

89

-

-

-

GatorLode®, orange (USA)

-

100

-

-

-

GatorPro®, chocolate (USA)

-

89

-

-

-

Lucozade®

136

95

250 ml

42

40

Orange juice, reconstituted (USA)

-

57

250 ml

26

15

Quik™, chocolate drink powder in water (Nestles, Australia)

-

53

250 ml

7

4

XLR8

-

68

-

-

-
Legend

Symbol

Meaning

*

currently not available

-

not yet updated

Cereal Grains: <back>

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

-

-