The glycemic index range is as follows: Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or more

Breakfast Cereal
Low GI All-bran (UK/Aus) All-bran (US) Oat bran Rolled Oats Special K (UK/Aus) Natural Muesli Porridge Medium GI Bran Buds Mini Wheats Nutrigrain Shredded Wheat Porridge Oats Special K (US) High GI Cornflakes Sultana Bran Branflakes Coco Pops Puffed Wheat Oats in Honey Bake Team Total Cheerios Rice Krispies Weetabix 80 73 74 77 80 77 82 76 74 82 74 58 58 66 67 63 69 30 50 50 51 54 40 58 Low GI

Bread

Vegetables
Low GI 36 46 45 49 48 54 Frozen Green Peas Frozen Sweet Corn Raw Carrots Boiled Carrots Eggplant/Aubergine Broccoli Cauliflower Cabbage 67 61 57 62 Mushrooms Tomatoes Chillies Lettuce Green Beans Red Peppers 71 72 95 Onions Medium GI Beetroot High GI Pumkin Parsnips 75 97 64 39 47 16 41 15 10 15 10 10 15 10 10 15 10 10

Soya and Linseed Wholegrain Pumpernickel Heavy Mixed Grain Whole Wheat Sourdough Rye Sourdough Wheat Medium GI Croissant Hamburger bun Pita, white Wholemeal Rye High GI White Bagel French Baguette

Snacks & Sweet Foods

Low GI Slim-Fast meal replacement 27

Fruits
Low GI Cherries Plums Grapefruit Peaches 22 24 25 28

Snickers Bar (high fat) 41 Nut & Seed Muesli Bar 49 Sponge Cake Nutella Milk Chocolate Hummus Peanuts 46 33 42 6 13 15 25 21 51 42 55

Staples
Low GI Wheat Pasta Shapes New Potatoes Meat Ravioli Spaghetti Tortellini (Cheese) Egg Fettuccini Brown Rice Buckwheat White long grain rice Pearled Barley Yam Sweet Potatoes Instant Noodles Wheat tortilla Medium GI Basmati Rice Couscous Cornmeal Taco Shells 58 61 68 68 54 54 39 32 50 32 50 51 50 22 35 48 47 30

Peach, canned in natural 30 juice Apples Pears Dried Apricots Grapes Coconut Coconut Milk Kiwi Fruit Oranges Strawberries Prunes Medium GI Mango 60 56 58 64 60 61 66 Sultanas Bananas Raisins Papaya Figs Pineapple High GI 34 41 32 43 45 41 47 40 40 29

Walnuts Cashew Nuts Nuts and Raisins Jam Corn Chips Oatmeal Crackers Medium GI Ryvita Digestives Blueberry muffin Honey High GI Pretzels Water Crackers Rice cakes Puffed Crispbread Donuts Scones

63 59 59 58

83 78 87 81 76 92

Maple flavoured syrup 68

Gnocchi Canned Potatoes Chinese (Rice) Vermicelli Baked Potatoes Wild Rice High GI Instant White Rice Glutinous Rice Tapioca French Fries Instant Mashed Potatoes

68 61 58 60 57

Watermelon Dates

80 103

Legumes (Beans) Dairy

Low GI Kidney Beans (canned) 52 Butter Beans 36 42 31 21 30 45 50 32 Chick Peas Haricot/Navy Beans Lentils, Red Lentils, Green Pinto Beans Blackeyed Beans Yellow Split Peas Medium GI Beans in Tomato Sauce 56 Low GI Whole milk Skimmed milk Chocolate milk Sweetened yoghurt Artificially Sweetened Yoghurt Custard Soy Milk Medium GI Icecream 62 31 32 42 33 23 35 44

87 86 70 75 80

Short Grain White Rice 83 Fresh Mashed Potatoes 73