Glycemic Index (long version) |
BAKERY PRODUCTS BEVERAGES BREADS BREAKFAST CEREALS BREAKFAST CEREAL BARS CEREAL / GRAINS COOKIES CRACKERS DAIRY PRODUCTS FRUIT INFANT FORMULA LEGUMES AND NUTS MEAL REPLACEMENT PRODUCTS CONVENIENCE FOODS
NUTRITIONAL SUPPORT PRODUCTS PASTA SNACK FOODS AND CANDY SPORTS BARS SUGARS AND SUGAR ALCOHOLS VEGETABLES VEGETABLES, ROOT ETHNIC FOODS |
| FOOD LISTINGS (alpha by and within categories) | Glycemic Index | Glycemic Load | Diabetic Carb Choices |
| BAKERY PRODUCTS top of page | | | |
| Cakes | | | |
| Angel food cake | 67 | 19.43 | 1.9333333 |
| Banana cake, made with sugar | 47±8 | 17.86 | 2.5333333 |
| Banana cake, made without sugar | 55±10 | 15.95 | 1.9333333 |
| Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis, MN, USA) | 38±3 | 19.76 | 3.4666667 |
| Croissant | 67 | 17.487 | 1.7333333 |
| Crumpet | 69 | 13.11 | 1.2666667 |
| Cupcake, strawberry-iced | 73±12 | 18.98 | 1.7333333 |
| Doughnut, cake type | 76 | 17.404 | 1.5333333 |
| Flan cake | 65 | 31.2 | 3.2 |
| Lamingtons (sponge dipped in chocolate and coconut) | 87±17 | 25.23 | 1.9333333 |
| Pound cake | 54 | 15.12 | 1.8666667 |
| Sponge cake, plain | 46±6 | 16.56 | 2.4 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) | 42±4 | 24.192 | 3.8666667 |
| Muffins | | | |
| Apple, made with sugar | 44±6 | 12.76 | 1.9333333 |
| Apple, made without sugar | 48±10 | 9.0144 | 1.2666667 |
| Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) | 54±4 | 14.04 | 1.7333333 |
| Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) | 60±4 | 15.6 | 1.7333333 |
| Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) | 65±11 | 16.9 | 1.7333333 |
| Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) | 60 | 14.556 | 1.6 |
| Blueberry (Culinar Inc., Canada) | 59 | 17.2634 | 1.9333333 |
| Carrot (Culinar Inc., Canada) | 62 | 20.0818 | 2.1333333 |
| Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) | 53±5 | 15 | 1.8666667 |
| Corn muffin, low-amylose5 | 102 | 29.58 | 1.9333333 |
| Corn muffin, high-amylose5 | 49 | | |
| Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) | 69 | 23.8602 | 2.3333333 |
| Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) | 67±5 | 38.86 | 3.8666667 |
| Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, Carrum Downs, Vic, Australia) | 102±11 | 22.236 | 1.4666667 |
| Pastry | 59±6 | 15.399 | 1.7333333 |
| Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) | 85±14 | 17.85 | 1.4 |
| Scones, plain, made from packet mix (Defiance Milling Co., Australia) | 92±8 | 7 | 0.5333333 |
| Waffles, Aunt Jemima (Quaker Oats Co. of Canada) | 76 | 9.9256 | 0.8666667 |
| BEVERAGES top of page | | | |
| Coca Cola ® | | | |
| Coca Cola®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia) | 53±7 | 13.89395 | 1.7333333 |
| Coca Cola®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) | 63 | 16.1784 | 1.7333333 |
| mean of two types | 58±5 | | |
| Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) | 66±8 | 13.2 | 1.3333333 |
| Fanta®, orange soft drink (Coca Cola Amatil, Australia) | 68±6 | 22.78 | 2.2666667 |
| Lucozade®, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) | 95±10 | 39.71 | 2.8 |
| Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) | 33±9 | 13.61019 | 2.7333333 |
| Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)6 | 30±3 | 6.579 | 1.4666667 |
| Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)6 | 34±3 | 8.4184 | 1.6666667 |
| Solo™, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)6 | 58±5 | 16.97196 | 1.9333333 |
| Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Berkeley Vale, NSW, Australia) | 43±5 | 11.35845 | 1.7333333 |
| Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Australia) | 46±5 | 10.8491 | 1.6 |
| Xpress, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia) | 39±2 | 13.24518 | 2.2666667 |
| Juices | | | |
| Apple juice | | | |
| Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) | 39±5 | | |
| Apple juice, unsweetened | 40 | | |
| Apple juice, unsweetened (Allens, Toronto, Canada) | 41 | | |
| mean of three studies | 40±1 | 11.6936 | 1.9333333 |
| Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) | 44±2 | 13.30648 | 2 |
| Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) | 37±3 | 10.44362 | 1.8666667 |
| Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) | 43±3 | 14.30438 | 2.2 |
| Carrot juice, freshly made (Sydney, Australia)6 | 43±3 | 10.02158 | 1.5333333 |
| Cranberry juice cocktail (Ocean Spray®, Melbourne, Vic, Australia) | 52±3 | 15.92864 | 2.0666667 |
| Cranberry juice cocktail (Ocean Spray® Inc., Lakeville-Middleboro, MA, USA) | 68±3 | 24.18964 | 2.4 |
| Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) | 56±4 | 16.04736 | 1.9333333 |
| Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) | 48 | 10.7376 | 1.4666667 |
| Orange juice | | | |
| Orange Juice (Canada) | 46±6 | | |
| Orange juice, unsweetened, reconstituted (Quelch®, Berri Ltd., Carlton, Vic, Australia) | 53±6 | | |
| mean of two studies | 50±4 | 12.75 | 1.7333333 |
| Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) | 46 | 15.64 | 2.2666667 |
| Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)6 | 38±4 | 3.50208 | 0.6 |
| Yakult®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) | 46±6 | 5.52 | 0.8 |
| Sports drinks | | | |
| Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) | 78±13 | 11.7 | 1 |
| Isostar® (Novartis Consumer Health, Nyon, Switzerland) | 70±15 | 13 | 1.2 |
| Sports Plus® (Berri Ltd., Berri, SA, Australia) | 74±6 | 13 | 1.1333333 |
| Sustagen Sport® (Mead Johnson, Rydalmere, NSW, Australia) | 43±9 | 21.07 | 3.2666667 |
| Drinks made from drinking mix powders | | | |
| Build-Up™ nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) | 41±4 | 13.5013 | 2.2 |
| Complete Hot Chocolate mix made with hot water (Nestlé, Australia) | 51±3 | 11.475 | 1.5333333 |
| Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder (Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk | 36±3 | 6.6996 | 1.2666667 |
| Malted milk powder in full-fat cow's milk (Nestlé, Australia) | 45±3 | 11.8971 | 1.7333333 |
| Milo™ (chocolate nutrient-fortified drink powder) | | | |
| Milo™ (Nestlé, Australia) dissolved in water | 55±3 | 8.5624 | 1.0666667 |
| Milo™ (Nestlé, Auckland, New Zealand) dissolved in water | 52±5 | 8.50928 | 1.0666667 |
| mean of two studies | 54±2 | | |
| Milo™ (Nestlé, Australia) dissolved in full-fat cow's milk | 35±2 | 8.94355 | 1.6666667 |
| Milo™ (Nestlé, New Zealand) dissolved in full-fat cow's milk | 36±3 | 9.47772 | 1.7333333 |
| mean of two studies | 36±1 | | |
| Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) | 26±3 | 4.4369 | 1.1333333 |
| Quik™ (sweet drink powder) | | | |
| Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water | 53±5 | 3.5404 | 0.4666667 |
| Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk | 41±4 | 4.7109 | 0.7333333 |
| Quik™, strawberry (Nestlé, Australia), dissolved in water | 64±8 | 4.885504 | 0.5333333 |
| Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk | 35±3 | 4.3428 | 0.8 |
| BREADS top of page | | | |
| Bagel, white, frozen (Lender's Bakery, Montreal, Canada) | 72 | 25 | 2.3333333 |
| Baguette, white, plain (France) | 95±15 | 14.6965 | 1 |
| French baguette with chocolate spread (France) | 72±8 | 26.8632 | 2.4666667 |
| French baguette with butter and strawberry jam (France) | 62±7 | 25.5626 | 2.7333333 |
| Pain au lait (Pasquier, France) | 63±10 | 20.223 | 2.1333333 |
| Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) | 74 | 15.7842 | 1.4 |
| Barley Breads | | | |
| Coarse barley kernel bread, 75-80% kernels | | | |
| 75% kernels | 27 | 5.3217 | 1.3333333 |
| 80% scalded intact kernels (20% white wheat flour) | 34 | 6.7014 | 1.3333333 |
| 80% intact kernels (20% white wheat flour) | 40 | 7.884 | 1.3333333 |
| mean of three studies | 34±4 | | |
| Barley kernel bread, 50% kernels | | | |
| 50% kernels (Canada) | 43 | 8.7849 | 1.3333333 |
| 50% kibbled barley (Australia) | 48 | 9.8064 | 1.3333333 |
| mean of two studies | 46±2 | 9.3978 | 1.3333333 |
| Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) | 57±6 | 6.1731 | 0.7333333 |
| Barley flour breads | | | |
| 100% barley flour (rye bread composition) (Canada) | 67 | 8.5425 | 0.8666667 |
| Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) | 67 | 13.2057 | 1.3333333 |
| Wholemeal barley bread, flat, thin, soft (50% regular barley flour, 50% high-fibre barley flour) (Sweden) | 50 | 7.35 | 1 |
| Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden) | 43 | 4.9278 | 0.7333333 |
| Wholemeal barley flour (80%) and white wheat flour (20%) breads - fermented or with added organic acids or salts (Sweden) | | | |
| Wholemeal barley flour bread (used as reference for the 5 breads below)5 | 70 | 13.7998 | 1.3333333 |
| Wholemeal barley flour bread with sourdough (lactic acid)5 | 53 | 10.44842 | 1.3333333 |
| Wholemeal barley flour bread with lactic acid5 | 66 | 12.4476 | 1.2666667 |
| Wholemeal barley flour bread with calcium lactate5 | 59 | 11.63126 | 1.3333333 |
| Wholemeal barley flour bread with sodium propionate5 | 65 | 12.8141 | 1.3333333 |
| Wholemeal barley flour bread with higher dose sodium propionate5 | 57 | 10.7502 | 1.2666667 |
| Buckwheat bread | | | |
| Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) | 47 | 9.6679 | 1.4 |
| Fruit Breads | | | |
| Bürgen™ Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) | 44±5 | 5.6584 | 0.8666667 |
| Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) | 54±6 | 8.3268 | 1 |
| Continental fruit loaf, wheat bread with dried fruit (Australia) | 47±6 | 7.2521 | 1 |
| Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) | 63±5 | 8.859375 | 0.9333333 |
| Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) | 54±6 | 6.6069 | 0.8 |
| Hamburger bun (Loblaw's, Toronto, Canada) | 61 | 9.2049 | 1 |
| Kaiser rolls (Loblaw's, Canada) | 73 | 11.5267 | 1.0666667 |
| Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) | 70 | 16.086 | 1.5333333 |
| Gluten-free bread | | | |
| Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) | 79±13 | 10.0251 | 0.8666667 |
| Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) | 71 | 10.5435 | 1 |
| Gluten-free white bread, sliced (gluten-free wheat starch) (UK) | 80 | 11.88 | 1 |
| mean of two studies | 76±5 | 11.286 | 1 |
| Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) | 69 | 8.694 | 0.8666667 |
| Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) | 76 | 9.576 | 0.8666667 |
| mean of two studies | 73±4 | 9.198 | 0.8666667 |
| Oat Bread | | | |
| Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) | 65 | 12.4605 | 1.2666667 |
| Oat bran bread | | | |
| 50% oat bran (Australia) | 44 | 8.1048 | 1.2 |
| 45% oat bran and 50% wheat flour (Sweden) | 50 | 9.21 | 1.2 |
| mean of two studies | 47±3 | 8.6574 | 1.2 |
| Rice bread | | | |
| Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia) | 72±9 | 8.3376 | 0.8 |
| Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia) | 61±9 | 7.0638 | 0.8 |
| Rye Bread | | | |
| Rye kernel (pumpernickel) bread | | | |
| Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) | 41 | 5.043 | 0.8 |
| Rye kernel bread (Pumpernickel) (Canada) | 41 | 5.043 | 0.8 |
| Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) | 46 | 5.22744 | 0.7333333 |
| Rye kernel bread, Pumpernickel (80% kernels) (Canada) | 55 | 6.765 | 0.8 |
| Cocktail, sliced (Kasselar Food Products, Toronto, Canada) | 55 | 6.765 | 0.8 |
| Cocktail, sliced (Kasselar Food Products, Canada) | 62 | 7.7686 | 0.8 |
| mean of six studies | 50±4 | 6.168 | 0.8 |
| Rye bread, wholemeal | | | |
| Wholemeal rye bread (Canada) | 41 | | |
| Wholemeal rye bread (Canada) | 62 | | |
| Wholemeal rye bread (Canada) | 63 | | |
| Wholemeal rye bread (Canada) | 66 | | |
| mean of four studies | 58±6 | 8.4042 | 0.9333333 |
| Rye breads, specialty | | | |
| Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) | 76±14 | 9.652 | 0.8666667 |
| Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) | 55±12 | | |
| Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) | 74±6 | | |
| mean of two studies | 65±10 | 6.58125 | 0.6666667 |
| Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) | 67 | 8.7569 | 0.8666667 |
| Light rye (Silverstein's Bakery, Toronto, Canada) | 68 | 9.8532 | 0.9333333 |
| Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada) | 55 | 6.919 | 0.8666667 |
| Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia) | 59±5 | 7.9827 | 0.9333333 |
| Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) | 86±15 | 11.6358 | 0.9333333 |
| Sourdough rye (Canada) | 57 | | |
| Sourdough rye (Australia) | 48 | | |
| mean of two studies | 53±5 | 6 | 0.8 |
| Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) | 56 | 7.3192 | 0.8666667 |
| Wheat Breads | | | |
| Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) | 52 | 10.3142 | 1.3333333 |
| Cracked wheat kernel - bulgur bread | | | |
| 50% cracked wheat kernel (Canada) | 58 | 11.5014 | 1.3333333 |
| 75% cracked wheat kernels (Canada) | 48 | 9.5184 | 1.3333333 |
| mean of two studies | 53±3 | 10.5099 | 1.3333333 |
| Spelt wheat breads | | | |
| White spelt wheat bread9 (Slovenia) | 74 | 16.9386 | 1.5333333 |
| Wholemeal spelt wheat bread9 (Slovenia) | 63 | 12.0015 | 1.2666667 |
| Scalded spelt wheat kernel bread9 (Slovenia) | 67 | 14.9343 | 1.4666667 |
| Spelt multigrain bread® (Pav's bakery, Australia) | 54±10 | 6.5448 | 0.8 |
| White wheat flour bread | | | |
| White flour (Canada) | 69±5 | 9.7704 | 0.9333333 |
| White flour (USA) | 70 | 9.912 | 0.9333333 |
| White flour, Sunblest™ (Tip Top Bakeries, Australia) | 70 | 9.9001 | 0.9333333 |
| White flour (Dempster's Corporate Foods Ltd., Canada) | 71 | 10.12247 | 0.9333333 |
| White flour (South Africa) | 71±7 | 8.875 | 0.8666667 |
| White flour (Canada) | 71 | 10.12247 | 0.9333333 |
| mean of six studies | 70±0 | 9.7391 | 0.9333333 |
| White wheat flour bread, hard, toasted (Italian) | 73 | 11 | 1 |
| Wonder™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) | 71±9 | | |
| Wonder™, enriched white bread (Interstate Brands Companies, USA) | 72±4 | | |
| Wonder™, enriched white bread (Interstate Brands Companies, USA) | 77±3 | | |
| mean of three studies | 73±2 | 10.2784 | 0.9333333 |
| White Turkish bread (Turkey) | 87 | 14.616 | 1.1333333 |
| White bread with enzyme inhibitors | | | |
| White bread + acarbose (200mg) (Mexico) | 18 | 3.0006 | 1.1333333 |
| White bread + acarbose (200mg) (Mexico) | 50 | 8.335 | 1.1333333 |
| mean in two groups of subjects | 34±16 | 5.6678 | 1.1333333 |
| White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)5 | 48 | 5.904 | 0.8 |
| White bread roll + 6 mg trestatin (Switzerland)5 | 29 | 3.567 | 0.8 |
| White bread with soluble fiber | | | |
| White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) | 41 | 6.8347 | 1.1333333 |
| White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) | 65 | 10.8355 | 1.1333333 |
| mean in two groups of subjects | 53±12 | 8.8351 | 1.1333333 |
| White bread eaten with vinegar as vinaigrette (Sweden) | 45 | 6.6825 | 1 |
| White bread eaten with powdered dried seaweed (Nori alga) (Spain) | 48 | 7.128 | 1 |
| White bread containing Eurylon® high-amylose maize starch (France)12 | 42 | 8.0514 | 1.2666667 |
| White fiber-enriched bread | | | |
| White, high-fiber (Dempster's Corporate Foods Ltd., Canada) | 67 | | |
| White, high-fiber (Weston's Bakery, Toronto, Canada) | 69 | | |
| mean of two studies | 68±1 | 8.5204 | 0.8666667 |
| White resistant starch-enriched bread | | | |
| Fibre White™ (Nature's Fresh, Auckland, New Zealand) | 77±10 | 11.2343 | 1 |
| Wonderwhite™ (Buttercup Bakeries, Australia) | 80±8 | 11.392 | 0.9333333 |
| Wholemeal wheat flour bread (whole wheat) | | | |
| Wholemeal flour (Canada) | 52 | 6.1152 | 0.8 |
| Wholemeal flour (Canada) | 64 | 7.5264 | 0.8 |
| Wholemeal flour (Canada) | 65 | 7.644 | 0.8 |
| Wholemeal flour (Canada) | 67 | 7.8792 | 0.8 |
| Wholemeal flour (Canada) | 67 | 7.8792 | 0.8 |
| Wholemeal flour (Canada) | 69 | 8.1144 | 0.8 |
| Wholemeal flour (Canada) | 71 | 8.3496 | 0.8 |
| Wholemeal flour (Canada) | 72±6 | 8.4672 | 0.8 |
| Wholemeal flour (USA)5 | 73 | 10.0886 | 0.9333333 |
| Wholemeal flour (South Africa) | 75±9 | 9.375 | 0.8666667 |
| Wholemeal flour (Tip Top Bakeries, Australia) | 77±9 | 9.009 | 0.8 |
| Wholemeal flour (Tip Top Bakeries, Australia) | 78±16 | 9.126 | 0.8 |
| Wholemeal flour (Kenya) | 87 | 10.875 | 0.8666667 |
| mean of thirteen studies | 71± 2 | 9.46146 | 0.8666667 |
| Wholemeal Turkish bread | 49 | 7.938 | 1.0666667 |
| Specialty wheat breads | | | |
| Bürgen® Mixed Grain bread (Australia) | | | |
| Bürgen® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia) | 34±4 | | |
| Bürgen® Mixed Grain | 45±12 | | |
| Bürgen® Mixed Grain | 69±6 | | |
| mean of three studies | 49±10 | 5.54925 | 0.7333333 |
| Bürgen® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) | 31±3 | 3.13875 | 0.6666667 |
| Bürgen® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) | 36±4 | 3.213 | 0.6 |
| English Muffin™ bread (Natural Ovens, USA) | 77±7 | 10.8724 | 0.9333333 |
| Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA) | 55±6 | 7.81 | 0.9333333 |
| Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA) | 62±6 | 8.804 | 0.9333333 |
| Helga's™ Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) | 68±9 | 9.2956 | 0.9333333 |
| Helga's™ traditional wholemeal bread (Quality Bakers, Australia) | 70±14 | 9.31 | 0.8666667 |
| Hunger Filler™, whole grain bread (Natural Ovens, USA) | 59±8 | 7.4222 | 0.8666667 |
| Molenberg™ (Goodman Fielder, Auckland, New Zealand) | 75±10 | | |
| Molenberg™ (Goodman Fielder, New Zealand) | 84±8 | | |
| mean of two studies | 80±5 | 11.192 | 0.9333333 |
| 9-Grain Multi-Grain (Tip Top Bakeries, Australia) | 43±5 | 6.0802 | 0.9333333 |
| Multigrain Loaf, spelt wheat flour (Australia) | 54±10 | 8 | 1 |
| Multigrain (50% kibbled wheat grain) (Australia) | 43 | 5.9856 | 0.9333333 |
| Nutty Natural™, whole grain bread (Natural Ovens, USA) | 59±7 | 7.2865 | 0.8 |
| Performax™ (Country Life Bakeries, Dandenong, Vic, Australia) | 38±3 | 4.7785 | 0.8666667 |
| Ploughman's™ Wholegrain, original recipe (Quality Bakers, Australia) | 47 | 6.58 | 0.9333333 |
| Ploughman's™ Wholemeal, smooth milled (Quality Bakers, Australia) | 64±10 | 8.512 | 0.8666667 |
| Semolina Bread (Kenya) | 64 | | |
| Sourdough wheat (Australia) | 54 | 8 | 0.9333333 |
| Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) | 50±6 | 5.1 | 0.6666667 |
| Stay Trim™, whole grain bread (Natural Ovens, USA) | 70±10 | 10.164 | 1 |
| Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia) | 57±6 | 7.2675 | 0.8666667 |
| Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia) | 55±5 | 7.48 | 0.9333333 |
| Vogel's Roggenbrot (Stevns & Co., Australia) | 59±5 | 7.9827 | 0.9333333 |
| Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) | 74 | 16.058 | 1.4666667 |
| 100% Whole Grain™ bread (Natural Ovens, USA) | 51±11 | 6.7524 | 0.8666667 |
| White wheat flour flatbread (Sweden) | 79 | 12.827625 | 1.0666667 |
| Unleavened Breads | | | |
| Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) | 75±9 | 11.6775 | 1.0666667 |
| Middle Eastern flatbread | 97±29 | 15.3163 | 1.0666667 |
| Pita bread, white (Canada) | 57 | 9.5247 | 1.1333333 |
| Wheat flour flatbread (India) | 66±9 | 10.4214 | 1.0666667 |
| Amaranth : wheat (25:75) composite flour flatbread (India) | 66±10 | 9.7812 | 1 |
| Amaranth : wheat (50:50) composite flour flatbread (India) | 76±20 | 11.2632 | 1 |
| BREAKFAST CEREALS top of page | | | |
| All-Bran™ (high-fiber, extruded wheat bran cereal) | | | |
| All-Bran™ (Kellogg's, Pagewood, NSW, Australia)13 | 30 | 4.38 | 1 |
| All-Bran™ (Kellogg's, Battle Creek, MI, USA) | 38 | 8.6526 | 1.5333333 |
| All-Bran™ (Kellogg's Inc., Etobicoke, Canada) | 50 | 8.6526 | 1.5333333 |
| All-Bran™ (Kellogg's Inc., Canada) | 51±5 | 8.6526 | 1.5333333 |
| mean of four studies | 42±5 | | |
| All-Bran Fruit 'n Oats™ (Kellogg's, Australia) | 39 | 6.8133 | 1.1333333 |
| All-Bran Soy 'n Fibre™ (Kellogg's, Australia) | 33±3 | 4.488 | 0.9333333 |
| Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) | 97±19 | 18.43 | 1.2666667 |
| Barley porridge | | | |
| Wholemeal barley flour porridge (100% regular barley) (flour:water = 1:3), boiled 2.5 min (Sweden) | 68 | 23.154 | 2.2666667 |
| Wholemeal high-fibre barley flour porridge (50% regular barley flour: 50% high-fibre barley flour) (Sweden) | 55 | 8.4975 | 1 |
| Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) | 62 | 17.484 | 1.8666667 |
| Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) | 65 | 18.33 | 1.8666667 |
| Bran Buds™ (Kellogg's Inc., Canada)15 | 58 | 6.96 | 0.8 |
| Bran Buds with psyllium (Kellogg's Inc., Canada)15 | 47 | 5.7105 | 0.8 |
| Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada)15 | 58 | 11.049 | 1.2666667 |
| Bran Flakes™ (Kellogg's, Australia) | 74 | 13.172 | 1.2 |
| Cheerios™ (General Mills Inc., Etobicoke, Canada)15 | 74 | 14.9628 | 1.3333333 |
| Chocapic™ (Nestlé, France) | 84±9 | 21.168 | 1.6666667 |
| Coco Pops™ (cocoa flavoured puffed rice) | | | |
| Coco Pops™ (Kellogg's, Australia) | 77±8 | | |
| Coco Pops™ (Kellogg's, Australia) | 77±3 | | |
| mean of two studies | 77 | 20.174 | 1.7333333 |
| Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15 | 75 | 15.225 | 1.3333333 |
| Corn Chex™ (Nabisco Brands Ltd., Canada)15 | 83 | 20.9077 | 1.6666667 |
| Cornflakes™ | | | |
| Cornflakes™ (Kellogg's, Auckland, New Zealand) | 72±16 | 18.288 | 1.6666667 |
| Cornflakes™ (Kellogg's, Australia) | 77 | 19.558 | 1.6666667 |
| Cornflakes™ (Kellogg's Inc., Canada) | 80±6 | 20.7576 | 1.7333333 |
| Cornflakes™ (Kellogg's Inc., Canada) | 86 | 22.31442 | 1.7333333 |
| Cornflakes™ (Kellogg's, USA)5 | 92 | 23.87124 | 1.7333333 |
| mean of five studies | 81±3 | 20.839842 | 1.7333333 |
| Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)15 | 74 | 16.6944 | 1.5333333 |
| Cornflakes, Crunchy Nut™ (Kellogg's, Australia) | 72±4 | 17.208 | 1.6 |
| Corn Pops™ (Kellogg's, Australia) | 80±4 | 20.96 | 1.7333333 |
| Cream of Wheat™ (Nabisco Brands Ltd., Canada)15 | 66 | 16.995 | 1.7333333 |
| Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15 | 74 | 22.015 | 2 |
| Crispix™ (Kellogg's Inc., Canada)15 | 87 | 21.924 | 1.6666667 |
| Energy Mix™ (Quaker, France) | 80±7 | 19.28 | 1.6 |
| Froot Loops™ (Kellogg's, Australia) | 69±9 | 17.94 | 1.7333333 |
| Frosties™, sugar-coated cornflakes (Kellogg's, Australia) | 55 | 14.52 | 1.7333333 |
| Fruitful Lite™ (Hubbards, Auckland, New Zealand) | 61±20 | 12 | 1.3333333 |
| Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand) | 113±10 | 24.5775 | 1.4666667 |
| Golden Grahams™ (General Mills Inc., Canada)15 | 71 | 17.57889 | 1.6666667 |
| Golden Wheats™ (Kellogg's, Australia) | 71±8 | 16 | 1.5333333 |
| Grapenuts™ | | | |
| Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada)15 | 67 | 12.97388 | 1.2666667 |
| Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA) | 75±6 | 16.335 | 1.4666667 |
| mean of two studies | 71±4 | 14.60612 | 1.4 |
| Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15 | 80 | 17.448 | 1.4666667 |
| Guardian™ (Kellogg's, Australia) | 37±9 | 4.5917 | 0.8 |
| Healthwise™ for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia) | 66±9 | 12.078 | 1.2 |
| Healthwise™ for heart health (Uncle Toby's, Australia) | 48±5 | 8.928 | 1.2666667 |
| Honey Rice Bubbles™ (Kellogg's, Australia) | 77±4 | 20.482 | 1.8 |
| Honey Smacks™ (Kellogg's, Australia) | 71±10 | 16 | 1.5333333 |
| Hot cereal, apple & cinnamon (Con Agra Inc., USA) | 37±6 | 8.163125 | 1.4666667 |
| Hot cereal, unflavoured (Con Agra Inc., USA) | 25±5 | 4.865 | 1.2666667 |
| Just Right™ (Kellogg's, Australia) | 60±15 | 12.918 | 1.4666667 |
| Just Right Just Grains™ (Kellogg's, Australia) | 62±11 | 14.446 | 1.5333333 |
| Komplete™ (Kellogg's, Australia) | 48±5 | 10.0176 | 1.4 |
| Life™ (Quaker Oats Co., Canada)15 | 66 | 16 | 1.6666667 |
| Mini Wheats™, whole wheat (Kellogg's, Australia) | 58±8 | 12.122 | 1.4 |
| Mini Wheats™, blackcurrant (Kellogg's, Australia) | 72±10 | 15.408 | 1.4 |
| Muesli | | | |
| Muesli, NS8 (Canada) | 66±9 | 16 | 1.6 |
| Alpen Muesli (Wheetabix, France) | 55±10 | 10.395 | 1.2666667 |
| Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk | 39±6 | 7.41 | 1.2666667 |
| Muesli, Lite (Sanitarium, New Zealand) | 54±12 | 9.558 | 1.2 |
| Muesli, Natural (Sanitarium, New Zealand) | 57±9 | 10.8129 | 1.2666667 |
| Muesli, Natural (Sanitarium, Australia) | 40±6 | 7.588 | 1.2666667 |
| mean of two studies | 49±9 | 9.5991 | 1.3333333 |
| Muesli, No Name (Sunfresh Ltd., Toronto, Canada)15 | 60 | 10.65 | 1.2 |
| Muesli, Swiss Formula (Uncle Toby's, Australia) | 56±8 | 9.184 | 1.0666667 |
| Muesli, toasted (Purina, Sydney, NSW, Australia) | 43+4 | 7.1079 | 1.1333333 |
| Nutrigrain™ (Kellogg's, Australia) | 66±12 | 9.9 | 1 |
| Oat 'n Honey Bake™ (Kellogg's, Australia) | 77±11 | 13.09 | 1.1333333 |
| Oat bran | | | |
| Oat bran, raw (Quaker Oats Co., Canada)15 | 50 | 2.483 | 0.3333333 |
| Oat bran, raw | 59 | 2.92994 | 0.3333333 |
| mean of two studies | 55±5 | 3 | 0.3333333 |
| Porridge made from rolled oats | | | |
| Porridge (Uncle Toby's, Australia)13 | 42 | 8.925 | 1.4 |
| Porridge (Canada)16 | 49±8 | 11.1475 | 1.5333333 |
| Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia) | 51±8 | 10.8375 | 1.4 |
| Porridge (Hubbards, New Zealand) | 58±9 | 12.325 | 1.4 |
| Porridge (Australia) | 58±4 | 12.325 | 1.4 |
| Porridge (Canada) | 62 | 14.105 | 1.5333333 |
| Porridge (Canada) | 69 | 15.6975 | 1.5333333 |
| Porridge (USA)6 | 75 | 17.0625 | 1.5333333 |
| mean of eight studies | 58±4 | 12.76 | 1.4666667 |
| Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden) | 74 | 23.569 | 2.1333333 |
| Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden) | 55 | 14.85 | 1.8 |
| Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden) | 69 | 18.63 | 1.8 |
| Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden) | 50 | 13.5 | 1.8 |
| Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden) | 80 | 21.6 | 1.8 |
| Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden) | 53 | 14.31 | 1.8 |
| Instant Porridge | | | |
| Quick Oats (Quaker Oats Co., Canada) | 65 | | |
| One Minute Oats (Quaker Oats Co., Canada)15 | 66 | | |
| mean of two studies | 66±1 | 16.83 | 1.7333333 |
| Pop Tarts™, Double Chocolate (Kellogg's, Australia) | 70±2 | 24.85 | 2.4 |
| Pro Stars™ (General Mills Inc., Canada)15 | 71 | 16.6921 | 1.6 |
| Puffed Wheat | | | |
| Puffed Wheat (Quaker Oats Co., Canada)15 | 67 | 13.46432 | 1.3333333 |
| Puffed Wheat (Sanitarium, Australia) | 80±11 | 16.8 | 1.4 |
| mean of two studies | 74±7 | 15.54 | 1.4 |
| Raisin Bran™ (Kellogg's, USA) | 61±5 | 11.6998 | 1.2666667 |
| Red River Cereal (Maple Leaf Mills, Toronto, Canada) | 49 | 11 | 1.4666667 |
| Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia) | 19±3 | 2.7018 | 0.9333333 |
| Rice Bubbles™ (puffed rice) | | | |
| Rice Bubbles™ (Kellogg's, Australia)13 | 81 | | |
| Rice Bubbles™ (Kellogg's, Australia) | 85±3 | | |
| Rice Bubbles™ (Kellogg's, Australia) | 95 | | |
| mean of three studies | 87±4 | 22.359 | 1.7333333 |
| Rice Chex™ (Nabisco Brands Ltd., Canada)15 | 89 | 23.2557 | 1.7333333 |
| Rice Krispies™ (Kellogg's Inc., Canada)15 | 82 | 21 | 1.7333333 |
| Shredded Wheat | | | |
| Shredded Wheat (Canada) | 67±10 | 13.3933 | 1.3333333 |
| Shredded Wheat™ (Nabisco Brands Ltd., Canada)15 | 83 | 16.5917 | 1.3333333 |
| mean of two studies | 75±8 | 14.9925 | 1.3333333 |
| Special K™ - formulation of this cereal varies in different countries | | | |
| Special K™ (Kellogg's, Australia) | 54±4 | 11.34 | 1.4 |
| Special K™ (Kellogg's, USA) | 69±5 | 14.3451 | 1.4 |
| Special K™ (Kellogg's, France) | 84±12 | 19.824 | 1.6 |
| Soy Tasty™ (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia) | 60±5 | 11.838 | 1.3333333 |
| Soytana™, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), (Specialty Cereals, Mt Kuring-gai, NSW, Australia) | 49±3 | 12.348 | 1.68 |
| Sultana Bran™ (Kellogg's, Australia) | 73±13 | 13.6729 | 1.2666667 |
| Sustain™ (Kellogg's, Australia)13 | 68 | 14.7764 | 1.4666667 |
| Team™ (Nabisco Brands Ltd., Canada)15 | 82 | 17 | 1.4666667 |
| Thank Goodness™ (Hubbards, New Zealand) | 65±18 | 15 | 1.5333333 |
| Total™ (General Mills Inc., Canada)15 | 76 | 17 | 1.4666667 |
| Ultra-bran™, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) (Specialty Cereals, Australia) | 41±4 | 5.166 | 0.8666667 |
| Wheat-bites™ (Uncle Toby's, Australia) | 72±11 | 18.288 | 1.6666667 |
| Wheat biscuits (plain flaked wheat) | | | |
| Vita-Brits™ (Uncle Toby's, Australia)13 | 61 | 12.078 | 1.3333333 |
| Vita-Brits™ (Uncle Toby's, Australia) | 68±6 | 13.464 | 1.3333333 |
| Weet-Bix™ (Sanitarium, Australia) | 69 | 11.523 | 1.1333333 |
| Weet-Bix™ (Sanitarium, Australia) | 69±4 | 11.523 | 1.1333333 |
| Weetabix™ (Weetabix of Canada Ltd., Thornhill, Canada)15 | 74 | 15.97808 | 1.4666667 |
| Weetabix™ (Weetabix of Canada Ltd.) | 75±10 | 16.194 | 1.4666667 |
| Whole wheat Goldies™ (Kellogg's, Australia) | 70±4 | 14 | 1.3333333 |
| mean of seven studies | 70±2 | 13.0186 | 1.2666667 |
| Wheat biscuits (flaked wheat) with additional ingredients | | | |
| Good Start™, muesli wheat biscuits (Sanitarium, Australia) | 68±4 | 13.5575 | 1.3333333 |
| Hi-Bran Weet-Bix™, wheat biscuits with extra wheat bran (Sanitarium, Australia) | 61±4 | 10.065 | 1.1333333 |
| Hi-Bran Weet-Bix™ with soy and linseed (Sanitarium, Australia) | 57±3 | 9.291 | 1.0666667 |
| H
|
The glycemic load (GL) represents the amount of a carbohydrate in food. The GI tells you only how rapidly a carbohydrate turns into sugar, it doesn't tell you how much of that carbohydrate is in a serving of food. You need to know both things to understand a food's effect on blood sugar. The carbohydrate in Watermelon has a high GI. But there isn't a lot of it, so Watermelon's glycemic load is relatively low.