High Glycemic Food List
Cooking Tip! - Whenever you cook a starch, like pasta, potatoes, rice, never overcook! When you overcook, it softens more and releases more glucose. Al dente is much better!
| BAKED GOODS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Angel Food Cake |
67 |
19 |
| Croissant |
67 |
17 |
| Doughnut, cake |
76 |
17 |
| Muffin, oat, raisin |
54 |
14 |
| Muffin, banana |
65 |
16 |
| Muffin, bran |
60 |
15 |
| Pound Cake (Sara Lee) |
54 |
15 |
| Cookies, Vanilla Wafers (Canada) |
77 |
14 |
Cookies, Graham Wafers
(Christie Brown, Canada) |
74 |
14 |
| DAIRY PRODUCTS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Ice Cream |
61 |
8 |
| Ice Cream, low fat |
47 |
5 |
| Ice Cream, premium |
37 |
4 |
| Milk |
27 |
3 |
| Pudding |
47 |
7 |
| Yogurt |
36 |
3 |
| FRUITS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Raisins |
64 |
28 |
| Cranberry Juice Cocktail |
68 |
24 |
| Dates |
50 |
12 |
| Figs |
61 |
16 |
| Pineapple Juice |
46 |
15 |
| VEGETABLES |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Parsnips |
97 |
12 |
| POTATO |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Baked, white |
85 |
26 |
| Instant, mashed |
85 |
17 |
| Mashed Potato |
92 |
18 |
| BREADS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Bagel, white |
72 |
25 |
Coarse Oat Kernel Bread
80% intact oat kernels |
65 |
12 |
| Hamburger Bun |
61 |
9 |
| Kaiser Roll |
73 |
12 |
| White Flour Bread |
70 |
10 |
| Whole Wheat Flour Bread |
71 |
8 |
| BREAKFAST CEREALS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Bran Flakes |
74 |
15 |
| Cheerios |
74 |
15 |
| Coco Pops |
77 |
15 |
| Corn Chex |
83 |
21 |
| Corn Flakes, (Kellogg's USA) |
92 |
24 |
| Cream of Wheat, instant |
74 |
22 |
| Golden Grahams |
71 |
18 |
| Grapenuts (Kraft USA) |
75 |
13 |
| Grapenut Flakes (Post Canada) |
80 |
17 |
| Instant Oatmeal |
66 |
17 |
| Life (Quaker Oats Canada) |
66 |
16 |
| Muesli (Canada) |
66 |
16 |
| Puffed Wheat |
67 |
13 |
| Raisin Bran (Kellogg's USA) |
61 |
12 |
| Rice Chex (Nabisco Canada) |
82 |
21 |
| Rice Krispies (Kellogg's Canada) |
82 |
21 |
| Shredded Wheat (Nabisco Canada) |
69 |
14 |
| Special K (Kellogg's USA) |
69 |
14 |
| Total (General Mills, Canada) |
76 |
17 |
| GRAINS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Millet, boiled (Canada) |
71 |
25 |
| Noodles, rice (Australia) |
76 |
37 |
| Rice, white |
72 |
30 |
| Rice, long grain |
56 |
23 |
| Rice, long grain, quick cooking |
68 |
25 |
| Rice, Jasmine (Thailand) |
109 |
46 |
| Rice, instant white |
87 |
36 |
| SNACKS AND CANDY |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Corn Chips |
42 |
11 |
| Fruit Roll Ups |
99 |
24 |
| Jelly Beans |
78 |
22 |
| Mars Bar |
68 |
26 |
| Popcorn |
72 |
24 |
| Potato Chips |
54 |
11 |
| Snickers Bar |
68 |
23 |
| Twix |
44 |
17 |
| SUGAR AND SWEETENERS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Glucose |
100 |
10 |
| Lactose |
46 |
5 |
| Maltose |
105 |
11 |
| Sucrose (table sugar) |
61 |
6 |
| Xylitol (alternative sweetener |
8 |
1 |
HIGH GLYCEMIC FOOD =
LEAST DESIRABLE PROTEIN/FAT
Return to Glycemic Index from High Glycemic Food List
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