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)

-