Glycemic Index (GI):

Breads & Baked Goods: Orange...... 40 Sugars and Sweeteners: Low GI: Peach...... 28 Low GI: Healthy Choice Wheat Bread ...... 55 Pear...... 41 Agave Nectar...... 27 Oat Bran Bread...... 47 Plums...... 24 Fructose (Granulated)...... 22 Pumpernickel Bread...... 46 Prunes...... 29 Maple Syrup...... 54 Sourdough Rye Bread...... 48 Strawberries...... 40 Medium GI: Sourdough Wheat Bread...... 54 Medium GI: Honey...... 62 Whole Wheat Tortilla...... 30 Banana...... 58 Sucrose (table sugar)...... 64 Medium GI: Dates...... 50 High GI: Angel Food Cake ...... 67 Figs...... 61 Glucose...... 100 Croissant...... 67 Papaya ...... 60 Maltose...... 105 Hamburger Bun...... 61 Raisins...... 64 Muffin, banana...... 65 Pineapple ...... 66 Vegetables: Muffin, bran...... 60 High GI: Low GI: Multigrain Bread...... 60 Watermelon...... 80 Artichokes...... 10 Pita, white...... 57 Asparagus...... 10 Taco Shells, -based ...... 68 Grians: Avocado...... 10 High GI: Low GI: Beans, black...... 30 Bagel, white...... 72 Barley, pearled...... 22 Beans, butter ...... 36 ...... 72 Quinoa...... 51 Beans, garbanzo (Chickpeas) ...... 42 Doughnut, cake...... 76 Rice, brown ...... 50 Beans, kidney...... 29 French Baguette...... 95 Rice, long grain, wild ...... 54 Beans, lima...... 32 White Flour Bread...... 71 Rye...... 34 Beans, navy...... 29 Wheat, whole kernels...... 41 Beans, pinto...... 45 Breakfast Cereals: Wheat, cracked (bulgur)...... 48 Beans, soy...... 18 Low GI: Medium GI: Broccoli...... 10 All-Bran...... 38 Barley, cracked...... 66 Cabbage...... 10 Oats, steel cut ...... 52 Couscous...... 61 Carrots, boiled...... 41 Medium GI: Rice, basmati...... 58 Carrots, raw...... 16 Cream of Wheat...... 66 Rice, long grain...... 56 Cauliflower...... 10 Bran Chex ...... 58 High GI: Celery...... 10 Oatmeal, rolled oats ...... 59 Rice, white...... 72 Corn, sweet...... 54 Raisin Bran...... 61 Rice, Jasmine...... 109 Cucumber...... 10 Shredded Wheat ...... 67 Tapioca ...... 70 Edamame...... 18 Special K...... 69 Eggplant...... 10 High GI: Nuts: Green Beans...... 10 Cheerios...... 74 Low GI: Lentils, green...... 29 Corn Chex...... 83 Almonds...... 15 Lentils, red...... 21 ...... 92 Almonds Milk...... 30 Lettuce...... 10 Cream of Wheat, instant ...... 74 Cashew Nuts...... 25 Mushrooms ...... 10 Golden Grahams...... 71 Coconut ...... 45 Onions...... 10 Grapenuts ...... 75 Coconut Milk...... 41 Peas, blackeyed...... 50 Oatmeal, instant...... 83 Hazelnuts...... 15 Peas, green ...... 48 Rice Chex...... 89 Macadamia...... 15 Peas, yellow split...... 25 Rice Krispies ...... 82 Peanuts ...... 15 Peppers...... 10 Pecan...... 15 Potatoes, new...... 54 Dairy Products: Pumpkin Seeds...... 22 Potatoes, redskin...... 58 Low GI: Sunflower Seeds...... 35 Potatoes, sweet...... 48 Ice Cream, low fat ...... 47 Walnuts...... 15 Snow Peas ...... 10 Milk...... 31 Spinach...... 10 Soy Milk...... 44 Pasta: Summer Squash ...... 10 Yogurt...... 44 Low GI: Tomatoes...... 15 Medium GI: Spaghetti, white...... 41 Yam...... 35 Ice Cream...... 62 Spaghetti, whole wheat...... 37 Zuchini ...... 10 Medium GI: Fruits: Snacks: Beets...... 64 Low GI: Medium GI: Potatoes, baked...... 60 Apple...... 34 ...... 55 High GI: Apricots ...... 34 Potato Chips...... 51 Parsnips...... 97 Cherries ...... 22 High GI: Potatoes, russett...... 98 Grapefruit...... 25 Corn Chips...... 74 Pumkin ...... 75 Grapes...... 43 Pretzels...... 83 Rutabaga...... 72 Kiwi Fruit...... 47 Tortilla Chips, blue corn...... 86 Mango ...... 51 Tortilla Chips, white corn...... 98

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