A list of low to high GI foods
| Food | Serving Size | GI Value Level |
| Low (55-less) | ||
| Asparagus | ½ cup | * |
| Artichokes | ½ cup | * |
| Broccoli | ½ cup | * |
| Tomato | ½ cup | * |
| Zucchini | ½ cup | * |
| Green beans | ½ cup | * |
| Prunes | 2 oz. | 29 |
| Milk, skim, non-fat | 8 fl. oz. | 32 |
| Ice cream, chocolate | ½ cup | 37 |
| Apples, fresh | 1 sm. (4 oz.) | 38 |
| Minestrone soup | 1 cup | 39 |
| Chickpeas, canned | ½ cup | 40 |
| Yogurt, fat-free, french vanilla w/sugar | 3.5 oz. | 40 |
| Strawberries | 1 cup | 40 |
| Dark chocolate | 1 oz. | 41 |
| Carrots, cooked | ½ cup | 41 |
| Orange | 1 sm. (4 oz.) | 42 |
| Apple juice, no sugar added | 8 oz. | 44 |
| Tomato soup, canned | 1 cup | 45 |
| Sweet potato | 1 med (5 oz.) | 46 |
| Linguiine, thick, durum wheat, cooked | 1 cup | 46 |
| Bulgur, ready to eat | ½ cup | 48 |
| Corn, sweet, on the cob | 1 med ear | 48 |
| Peas, green | ½ cup | 48 |
| Banana | 1 sm. (4 oz.) | 52 |
| Medium (56-69) | ||
| White rice, boiled | ¾ cup | 57 |
| Oatmeal, made from old-fashioned oats | ½ cup | 58 |
| Basmati rice, white, boiled | 1 cup | 58 |
| Bread, whole wheat, 100% stoneground | 1 slice | 59 |
| Udon noodles, cooked | 1 ¼ cups | 62 |
| Raisins | 2 oz. | 64 |
| Beets, red, canned | ½ cup | 64 |
| Brown rice, boiled | 1 cup | 66 |
| Angel food cake, plain | 1/8 cake (2 oz.) | 67 |
| Crossiant, plain | 1 sm. (2 oz.) | 67 |
| High (70 + ) | ||
| Bread, white | 1 slice | 71 |
| Bagel, white | 1 sm. | 72 |
| Shredded wheat | ½ cup | 75 |
| Watermelon | ¾ cup | 76 |
| Potato russet, baked | 1 med (5 oz.) | 77 |
| Corn flakes | 1 cup | 77 |
| Jelly beans | 1 oz. | 78 |
| Brown rice, quick cooking | ¾ cup | 80 |
| Oatmeal, instant | 1 cup | 82 |
* indicates little or no carbohydrates
Source: The New Glucose Revolution: The Authoritative Guide to the Glycemic Index-the Dietary Solution for Lifelong HealthBy: Dr. Jennie Brand-Miller, Dr. Thomas M.S. Wolever, Kaye Foster-Powell, Dr. Stephen Colagiuri
Find a complete glycemic index list at the University of Sydney's Web site, glycemicindex.com.
© 2008 Weider Publications, LLC, a subsidiary of
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READER COMMENTS
SOOO what does this mean should you eat the low or the high??
— cprgirl
Quick cooking or instant rice is just parboiled, it shouldnt change the food itself.
— Jordan
nO WAY IN THE WORLD THAT FOODS LIKE ice cream, MADE WITH WHITE SUGAR SHOULD BE LISTED NEXT TO APPLES. THE LIST NEEDS TO BE DIVIDED INTO GI'S OF FOODS ONE SHOULD OR SHOULD NOT EAT.
— jACK sPRAT
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