glycemicindex.xlsx

	A	B	C	D	E
1	FOOD	Glycemic index (glucose = 100)	Serving size (grams)	Glycemic load per serving	Category
2	Banana cake, made with sugar	47	60	14	Baked
3	Banana cake, made without sugar	55	60	12	Baked
4	Sponge cake, plain	46	63	17	Baked
5	Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)	42	111	24	Baked
6	Apple, made with sugar	44	60	13	Baked
7	Apple, made without sugar	48	60	9	Baked
8	Waffles, Aunt Jemima (Quaker Oats)	76	35	10	Baked
9	Bagel, white, frozen	72	70	25	Baked
10	Baguette, white, plain	95	30	15	Baked
11	Coarse barley bread, 75-80% kernels, average	34	30	7	Baked
12	Hamburger bun	61	30	9	Baked
13	Kaiser roll	73	30	12	Baked
14	Pumpernickel bread	56	30	7	Baked
15	50% cracked wheat kernel bread	58	30	12	Baked
16	White wheat flour bread	71	30	10	Baked
17	Wonder™ bread, average	73	30	10	Baked
18	Whole wheat bread, average	71	30	9	Baked
19	100% Whole Grain™ bread (Natural Ovens)	51	30	7	Baked
20	Pita bread, white	68	30	10	Baked
21	Corn tortilla	52	50	12	Baked
22	Wheat tortilla	30	50	8	Baked
23	Coca Cola®, average	63	250 mL	16	Beverage
24	Fanta®, orange soft drink	68	250 mL	23	Beverage
25	Lucozade®, original (sparkling glucose drink)	105	250 mL	40	Beverage
26	Apple juice, unsweetened, average	44	250 mL	30	Beverage
27	Cranberry juice cocktail (Ocean Spray®)	68	250 mL	24	Beverage
28	Gatorade	78	250 mL	12	Beverage
29	Orange juice, unsweetened	50	250 mL	12	Beverage
30	Tomato juice, canned	38	250 mL	4	Beverage
31	All-Bran™, average	55	30	12	Breakfast
32	Coco Pops™, average	77	30	20	Breakfast
33	Cornflakes™, average	93	30	23	Breakfast
34	Cream of Wheat™ (Nabisco)	66	250	17	Breakfast
35	Cream of Wheat™, Instant (Nabisco)	74	250	22	Breakfast
36	Grapenuts™, average	75	30	16	Breakfast
37	Muesli, average	66	30	16	Breakfast
38	Oatmeal, average	55	250	13	Breakfast
39	Instant oatmeal, average	83	250	30	Breakfast
40	Puffed wheat, average	80	30	17	Breakfast
41	Raisin Bran™ (Kellogg's)	61	30	12	Breakfast
42	Special K™ (Kellogg's)	69	30	14	Breakfast
43	Pearled barley, average	28	150	12	Grains
44	Sweet corn on the cob, average	60	150	20	Grains
45	Couscous, average	65	150	9	Grains
46	Quinoa	53	150	13	Grains
47	White rice, average	89	150	43	Grains
48	Quick cooking white basmati	67	150	28	Grains
49	Brown rice, average	50	150	16	Grains
50	Converted, white rice (Uncle Ben's®)	38	150	14	Grains
51	Whole wheat kernels, average	30	50	11	Grains
52	Bulgur, average	48	150	12	Grains
53	Graham crackers	74	25	14	Cookies
54	Vanilla wafers	77	25	14	Cookies
55	Shortbread	64	25	10	Cookies
56	Rice cakes, average	82	25	17	Cookies
57	Rye crisps, average	64	25	11	Cookies
58	Soda crackers	74	25	12	Cookies
59	Ice cream, regular	57	50	6	Dairy
60	Ice cream, premium	38	50	3	Dairy
61	Milk, full fat	41	250mL	5	Dairy
62	Milk, skim	32	250 mL	4	Dairy
63	Reduced-fat yogurt with fruit, average	33	200	11	Dairy
64	Apple, average	39	120	6	Fruits
65	Banana, ripe	62	120	16	Fruits
66	Dates, dried	42	60	18	Fruits
67	Grapefruit	25	120	3	Fruits
68	Grapes, average	59	120	11	Fruits
69	Orange, average	40	120	4	Fruits
70	Peach, average	42	120	5	Fruits
71	Peach, canned in light syrup	40	120	5	Fruits
72	Pear, average	38	120	4	Fruits
73	Pear, canned in pear juice	43	120	5	Fruits
74	Prunes, pitted	29	60	10	Fruits
75	Raisins	64	60	28	Fruits
76	Watermelon	72	120	4	Fruits
77	Baked beans, average	40	150	6	Beans
78	Blackeye peas, average	33	150	10	Beans
79	Black beans	30	150	7	Beans
80	Chickpeas, average	10	150	3	Beans
81	Chickpeas, canned in brine	38	150	9	Beans
82	Navy beans, average	31	150	9	Beans
83	Kidney beans, average	29	150	7	Beans
84	Lentils, average	29	150	5	Beans
85	Soy beans, average	15	150	1	Beans
86	Cashews, salted	27	50	3	Beans
87	Peanuts, average	7	50	0	Nuts
88	Fettucini, average	32	180	15	Noodles
89	Macaroni, average	47	180	23	Noodles
90	Macaroni and Cheese (Kraft)	64	180	32	Noodles
91	Spaghetti, white, boiled, average	46	180	22	Noodles
92	Spaghetti, white, boiled 20 min, average	58	180	26	Noodles
93	Spaghetti, wholemeal, boiled, average	42	180	17	Noodles
94	Corn chips, plain, salted, average	42	50	11	Snacks
95	Fruit Roll-Ups®	99	30	24	Snacks
96	M & M's®, peanut	33	30	6	Snacks
97	Microwave popcorn, plain, average	55	20	6	Snacks
98	Potato chips, average	51	50	12	Snacks
99	Pretzels, oven-baked	83	30	16	Snacks
100	Snickers Bar®	51	60	18	Snacks