American Diabetes Association

Table 1—

The average GI of 62 common foods derived from multiple studies by different laboratories

High-carbohydrate foods		Breakfast cereals		Fruit and fruit products		Vegetables
White wheat bread^*	75 ± 2	Cornflakes	81 ± 6	Apple, raw^†	36 ± 2	Potato, boiled	78 ± 4
Whole wheat/whole meal bread	74 ± 2	Wheat flake biscuits	69 ± 2	Orange, raw^†	43 ± 3	Potato, instant mash	87 ± 3
Specialty grain bread	53 ± 2	Porridge, rolled oats	55 ± 2	Banana, raw^†	51 ± 3	Potato, french fries	63 ± 5
Unleavened wheat bread	70 ± 5	Instant oat porridge	79 ± 3	Pineapple, raw	59 ± 8	Carrots, boiled	39 ± 4
Wheat roti	62 ± 3	Rice porridge/congee	78 ± 9	Mango, raw^†	51 ± 5	Sweet potato, boiled	63 ± 6
Chapatti	52 ± 4	Millet porridge	67 ± 5	Watermelon, raw	76 ± 4	Pumpkin, boiled	64 ± 7
Corn tortilla	46 ± 4	Muesli	57 ± 2	Dates, raw	42 ± 4	Plantain/green banana	55 ± 6
White rice, boiled^*	73 ± 4			Peaches, canned^†	43 ± 5	Taro, boiled	53 ± 2
Brown rice, boiled	68 ± 4			Strawberry jam/jelly	49 ± 3	Vegetable soup	48 ± 5
Barley	28 ± 2			Apple juice	41 ± 2
Sweet corn	52 ± 5			Orange juice	50 ± 2
Spaghetti, white	49 ± 2
Spaghetti, whole meal	48 ± 5
Rice noodles^†	53 ± 7
Udon noodles	55 ± 7
Couscous^†	65 ± 4

High-carbohydrate foods		Breakfast cereals		Fruit and fruit products		Vegetables
White wheat bread^*	75 ± 2	Cornflakes	81 ± 6	Apple, raw^†	36 ± 2	Potato, boiled	78 ± 4
Whole wheat/whole meal bread	74 ± 2	Wheat flake biscuits	69 ± 2	Orange, raw^†	43 ± 3	Potato, instant mash	87 ± 3
Specialty grain bread	53 ± 2	Porridge, rolled oats	55 ± 2	Banana, raw^†	51 ± 3	Potato, french fries	63 ± 5
Unleavened wheat bread	70 ± 5	Instant oat porridge	79 ± 3	Pineapple, raw	59 ± 8	Carrots, boiled	39 ± 4
Wheat roti	62 ± 3	Rice porridge/congee	78 ± 9	Mango, raw^†	51 ± 5	Sweet potato, boiled	63 ± 6
Chapatti	52 ± 4	Millet porridge	67 ± 5	Watermelon, raw	76 ± 4	Pumpkin, boiled	64 ± 7
Corn tortilla	46 ± 4	Muesli	57 ± 2	Dates, raw	42 ± 4	Plantain/green banana	55 ± 6
White rice, boiled^*	73 ± 4			Peaches, canned^†	43 ± 5	Taro, boiled	53 ± 2
Brown rice, boiled	68 ± 4			Strawberry jam/jelly	49 ± 3	Vegetable soup	48 ± 5
Barley	28 ± 2			Apple juice	41 ± 2
Sweet corn	52 ± 5			Orange juice	50 ± 2
Spaghetti, white	49 ± 2
Spaghetti, whole meal	48 ± 5
Rice noodles^†	53 ± 7
Udon noodles	55 ± 7
Couscous^†	65 ± 4

Dairy products and alternatives		Legumes		Snack products		Sugars
Milk, full fat	39 ± 3	Chickpeas	28 ± 9	Chocolate	40 ± 3	Fructose	15 ± 4
Milk, skim	37 ± 4	Kidney beans	24 ± 4	Popcorn	65 ± 5	Sucrose	65 ± 4
Ice cream	51 ± 3	Lentils	32 ± 5	Potato crisps	56 ± 3	Glucose	103 ± 3
Yogurt, fruit	41 ± 2	Soya beans	16 ± 1	Soft drink/soda	59 ± 3	Honey	61 ± 3
Soy milk	34 ± 4			Rice crackers/crisps	87 ± 2
Rice milk	86 ± 7

Dairy products and alternatives		Legumes		Snack products		Sugars
Milk, full fat	39 ± 3	Chickpeas	28 ± 9	Chocolate	40 ± 3	Fructose	15 ± 4
Milk, skim	37 ± 4	Kidney beans	24 ± 4	Popcorn	65 ± 5	Sucrose	65 ± 4
Ice cream	51 ± 3	Lentils	32 ± 5	Potato crisps	56 ± 3	Glucose	103 ± 3
Yogurt, fruit	41 ± 2	Soya beans	16 ± 1	Soft drink/soda	59 ± 3	Honey	61 ± 3
Soy milk	34 ± 4			Rice crackers/crisps	87 ± 2
Rice milk	86 ± 7

Data are means ± SEM.

*

Low-GI varieties were also identified.

†

Average of all available data.