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: : : Fruit : : :

Food

 

GI Value

Cherries 22
Grapefruit 25
Prunes 29
Apricots, dried 30
Apple 38
Peach, canned in juice 38
Pear, fresh 38
Plum 39
Strawberries 40
Orange, Navel 42
Peach, fresh 42
Pear, canned 43
Grapes 46
Papaya 56
Banana 52
Kiwi 58
Fruit Cocktail 55
Mango 51
Apricots, fresh 57
Figs, dried 61
Apricots, canned 64
Raisins 56
Cantaloupe 65
Pineapple, fresh 66
Watermelon 72
Dates

103

: : : veggies : : :

Food GI Value
Broccoli 10
Cabbage 10
Lettuce 10
Mushrooms 10
Onions 10
Red Peppers 10
Carrots 49
Green peas 48
Corn, fresh 60
Beets 64
Pumpkin 75

: : : rice n grains : : :

Food GI Value
Converted, White 38
Brown 55
Long grain, White 44
Wild rice 87
Basmati 58
Aborio 69
Short grain, White 72
Instant, White 87
Glutinous (Sticky) 98
Barley, pearled 25
Buckwheat 54
Couscous 65
Cornmeal 68

: : : dairy : : :

Food GI Value
Yogurt, artificially sweetened 14
Skim milk 32
Yogurt, sweetened 33
Whole milk 31
Ice cream, low fat 43
Ice cream, premium 38

: : : juices : : :

Food GI Value
Tomato 38
Apple 40
Pineapple 46
Grapefuit 48
Orange 53
Cranberry Juice Cocktail 68

: : : bread : : :

Food GI Value
Pumpernickel 41
Sourdough 53
Stone Ground whole wheat 53
Pita, whole wheat 57
Whole Meal Rye 58
Hamburger bun 61
Whole wheat (100%) 77
Croissant 67
Taco Shell 68
Bagel 72
White 70
Kaiser roll 73
Bread stuffing 74
French Baguette 95

: : : beans : : :

Food GI Value
Chana Dal 8
Chickpeas, dried 28
Kidney Beans, dried 28
Lentils 29
Lima Beans (frozen) 32
Yellow Split Peas 32
Chickpeas, canned 42
Blackeyed Peas, canned 42
Baked Beans 48
Kidney Beans, canned 52