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) |
- |
||||||||||||