Food

GI

GL

*Fiber (g)

Beverages

Milk, whole

38

4

0

Milk, skim

46

6

0

Chocolate milk (2%)

49

12

1.2

Coca-Cola

90

22

0

Juices

Apple, unsweet

57

17

0.3

Carrot juice, fresh

61

14

1

Cranberry juice cocktail

97

33

0.3

Grapefruit, unsweet

69

12

0.3

Orange, unsweet

71

18

0.5

Pineapple, unsweet

66

22

0.5

Tomato, canned (no added sugar)

54

6

1.1

Breads

Bagel, white (Lenders)

103

35

1.8

Baguette, plain

136

21

1.8

Oat-bran bread

63

11

1.4

Rye bread

71

8

1.8

White bread

100

14

0.7

100% whole-grain bread

73

10

4.5

Breakfast cereals

All-Bran (Kellogg's)

54

13

9.7

Bran Chex

83

15

4.9

Cheerios

106

21

2.6

Corn Chex

118

29

0.5

Cornflakes

130

33

0.8

Corn Pops

114

29

0.4

Cream of Wheat

105

30

3

Crispix

124

30

0.7

Froot Loops

99

25

0.6

Golden Grahams

102

25

0.9

Grape-Nuts

107

22

2.6

Oat bran, raw

78

4

1.5

Raisin Bran

87

17

4

Rice Chex

127

32

0.3

Rice Krispies

117

30

0.3

Shredded Wheat

107

21

3

Special K

98

19

0.9

Total

109

24

2.6

Grains

Barley, pearl

36

15

5.7

Buckwheat

78

22

6

Bulgur (cracked wheat), boiled

68

17

7

Corn, sweet, cooked

85

20

4

Couscous, boiled 5 min.

93

23

2.1

Oats, (as porridge)

83

18

4

Rice

Long grain, white unconverted, boiled 15 min.

71

29

0.6

Uncle Ben's parboiled, 20 minutes

107

39

0.6

Basmati, white

83

30

0.3

Brown rice, steamed

72

22

3

Dairy products, etc.

Vanilla ice cream, light (1/2% fat)

67

7

0

Chocolate ice cream, premium (15% fat)

53

6

0.5

Milk, whole

38

4

0

Milk, skim

46

6

0

Vanilla pudding (instant, made w/ whole milk)

57

8

0

Fruit yogurt (low-fat) w/ sugar

47

14

0

Fruit yogurt (nonfat) w/ acesulfame K and Splenda

33

6

1

Soy milk, reduced-fat

63

11

1

Fruit

Apple

57

8

4

Banana

73

18

3

Cherries

32

4

2.8

Dates, dried

147

58

4.5

Grapefruit, raw

36

4

5

Grapes

66

11

1.2

Kiwifruit

68

7

4.1

Orange

69

7

3

Peach

40

62.4

Pear

54

6

3

Pineapple

84

10

1.5

Plum

34

41.8

Prunes, pitted

41

14

4.3

Raisins

91

28

3

Cantaloupe

93

6

1

Strawberries

57

1

2.8

Watermelon

103

6

0.6

Legumes and beans

Black-eyed peas

59

18

9.6

Garbanzo beans

39

11

6.6

Kidney beans (canned)

74

12

14

Black beans, soaked overnight, cooked 45 min.

28

7

13.1

Lentils, red

36

7

12

Pinto beans (dried), boiled

55

14

13

Soybeans, green, boiled

25

1

6.3

Prepared and convenience foods

Chicken nuggets

66

10

0.4

Fish sticks

54

10

0

French fries, from frozen

107

30

4.5

Pizza, cheese, from frozen

86

22

2

Pizza, vegetarian (thin crust)

70

17

3

Pasta and noodles

Fettuccine, egg noodles

57

25

2

Macaroni, boiled 5 min.

64

30

1

Spaghetti, boiled 5 min.

45

21

3.1

Spaghetti, boiled 11 min. (durum wheat semolina)

84

39

3.1

Snack foods

Corn chips

60

15

1.8

Fruit bars, strawberry

129

32

0.5

Popcorn, plain, cooked in microwave

102

11

3

Pretzels, oven-baked

119

22

1

Sweets

Chocolate (milk)

49

10

1.7

Chocolate (white)

63

18

0

Roll-Ups (fruit leather w/added vitamin C)

142

33

0

Jelly beans

112

30

0

M&M's, peanut

47

8

1

Snickers bar

97

32

1.5

Twix cookie bar

63

24

0.7

Nuts

Cashews

31

4

1.7

Peanuts

19

1

4

Sugars

Honey

78

14

0

Sucrose (sugar)

97

10

0

Vegetables

Broccoli, steamed

0

0

2.5

Kale, cooked

0

0

2

Spinach, raw

0

0

2.2

Zucchini, steamed

0

0

1

Lettuce, Romaine

0

0

1

Green peas

68

4

4.4

Sweet corn, boiled

85

15

2

Carrots, boiled and peeled

70

3

3

Potato, baked (russet)

121

36

4

Sweet potato, baked with skin

69

22

6