Table 2.
Common carbohydrate foods and their glyceamic indices (GI).
| Food | GI |
|---|---|
| Cereals | |
| Biscuits | 69 |
| Cornflakes | 81 |
| Instant oatmeal | 79 |
| Rice congee | 78 |
| Rolled oatmeal | 55 |
| Millet porridge | 67 |
| Muesli | 57 |
| Common items | |
| Brown rice | 68 |
| Barley | 28 |
| Chapati | 52 |
| Corn | 52 |
| Corn tortilla | 46 |
| Couscous | 65 |
| Multigrain bread | 53 |
| Rice noodles | 53 |
| Spaghetti | 49 |
| Udon noodles | 55 |
| Wheat roti | 62 |
| White rice | 73 |
| White wheat bread | 75 |
| Whole wheat bread | 74 |
| Dairy products | |
| Ice cream | 51 |
| Skim milk | 37 |
| Soy milk | 37 |
| Rice milk | 86 |
| Whole milk | 39 |
| Yogurt | 41 |
| Fruits | |
| Apple | 36 |
| Banana | 51 |
| Dates | 42 |
| Mango | 51 |
| Orange | 43 |
| Peach | 43 |
| Pineapple | 59 |
| Watermelon | 76 |
| Legumes | |
| Chickpeas | 28 |
| Kidney beans | 24 |
| Lentils | 32 |
| Soy beans | 16 |
| Snacks | |
| Chocolate | 40 |
| Popcorn | 65 |
| Potato chips | 56 |
| Rice crackers | 87 |
| Soda | 59 |
| Vegetables | |
| Potato, boiled | 78 |
| Potato, fried | 63 |
| Potato, instant mash | 87 |
| Sweet potato | 63 |
| Carrots, boiled | 39 |
| Pumpkin, boiled | 64 |
| Plantain | 55 |
| Taro, boiled | 53 |
| Vegetable soup | 48 |
Glyceamic index (GI) ranks carbohydrates according to their ability to raise blood glucose levels, with the following cut-offs: low-GI ≤ 55, medium-GI 56–69, and high-GI ≥ 70. Adapted from Mechanick et al. [5].