Chapter 32 Appendix: Glycemic Index of Some Foods

Lower index: below 55; medium index: 55︱70; higher index: above 70 The glycemic index of the following different foods is relative to that of pure glucose (with an index of 100).Data are approximate averages.Listed below are foods with a high proportion of carbohydrates.Meat, fish, nuts, green leafy vegetables, tomatoes, green peppers, cabbage, etc. are not only low in carbohydrates, but also have a particularly low glycemic index, so they are not listed here. ◆Sugar Fructose 23 Honey 59 Lactose 46 Sugar 65 Maltose 105 Glucose 100 ◆Breakfast cereal Corn Flakes 84 Whole Grain Cereals 51 Cocoa Flakes 77 Rice Flakes 82

Oatmeal 49 ◆Pasta and rice Instant Noodles 46 Brown Rice 55 Macaroni (Spirali) 43 Ravioli 39 Spaghetti 41 Fettucine 32 Basmatireis 58 Round-grain white rice 72 Processed to parboiled white rice 48 Long Grain White Rice 56 ◆Bread and baked goods Muffin 76 White Toast 70 Graham biscuits 74 Butter bread 81 Whole Wheat Bread 51 Rye Bread 76 Whole Wheat Toast 69 Multigrain Toast 53 French Croissant 67 Soft Multigrain Bread57 Natural acid bacteria fermented rye bread52 ◆Fruit Pineapple 66 Apple 38 Apricot 31 Banana 55 Cherries 22 Pears 38 Mango 55 Orange 44 Papaya 58 Peach 42 Plum 39 Watermelon 72

Raisins 64 Grapes 46 Kiwi fruit 52 Candied dates 103 Grapefruit 25 ◆Starchy vegetables Carrot 49 Corn 55 Beetroot 64 Sweet Potato 52 Boiled Potato 62 Pumpkin, French Fries 75 Baked Potatoes 93 ◆Pods White beans 48 Peas 48 Sword Bean 33 Broad Bean 27 Lentils 30 Soybeans 18 ◆dairy products Whole Milk 27 Ice Cream 61 Low-fat milk32 Low-fat yogurt33 Chocolate Milk 34 ◆Drinks Apple Juice 40 Fanta Soda 68 Orange Juice46 Sports Drink78 ◆Snacks and sweets Peanut 14 Pectin Candy 80 Potato Chips 84 Popcorn 55 Brownie 68 Chocolate filled 44 Mille-feuille/Caucorine 83 Snickers Peanut Chocolate 41 Mexican Style Corn Chips 72