Table 7.

The average glycemic index of common foods derived from multiple studies by different laboratories.

High- carbohydrate foods	GI	Breakfast cereals	GI	Fruit and fruit products	GI	Vegetables	GI	Dairy products and alternatives	GI	Legumes	GI	Snack products	GI	Sugars	GI
White wheat bread*	75 ± 2	Cornflakes	81 ± 6	Apple,raw†	36 ± 2	Potato, boiled	78 ± 4	Milk, full fat	39 ± 3	Chickpeas	28 ± 9	Chocolates	40 ± 3	Fructose	15 ± 4
Whole wheat/whole meal bread	74 ± 2	Wheat flake biscuit	69 ± 2	Orange, raw†	43 ± 3	Potato instant mash	87 ± 3	Milk, skim	37 ± 4	Kidney beans	24 ± 4	Popcorn	65 ± 5	Sucrose	65 ± 4
Unleavened wheat bread	70 ± 5	Porridge, rolled oats	55 ± 2	Banana, raw†	51 ± 3	Potato, French fries	63 ± 5	Ice cream	51 ± 3	Lentils	32 ± 5	Potato crisps	56 ± 3	Glucose	103 ± 3
Wheat roti	62 ± 3	Instant oat porridge	79 ± 3	Pineapple, raw	59 ± 8	Carrots, boiled	39 ± 4	Yogurt, fruit	41 ± 2	Soya beans	16 ± 1	Soft drink/soda	59 ± 3	Honey	61 ± 3
Chapatti	52 ± 4	Rice porridge/congee	78 ± 9	Mango, raw	51 ± 5	Sweet potato, boiled	63 ± 6	Soy milk	34 ± 4			Rice crackers/crisps	87 ± 2
Corn tortilla	46 ± 4	Millet porridge	67 ± 5	Watermelon†, raw	76 ± 4	Pumpkin, boiled	64 ± 7	Rice milk	86 ± 7
White rice, boiled*	73 ± 4	Muesli	57 ± 2	Dates, raw	42 ± 4	Plantain/green banana	55 ± 6
Brown rice, boiled	68 ± 4			Peaches, canned†	43 ± 5	Taro, boiled	53 ± 2
Barley	28 ± 2			Strawberry jam/jelly	49 ± 3	Vegetable soup	48 ± 5
Sweet corn	52 ± 5			Apple juice	41 ± 2
Spaghetti, white	49 ± 2			Orange juice	50 ± 2
Spaghetti, whole meal	48 ± 5
Rice noodles†	53 ± 7

∗ Low glycemic index varieties were also identified. † Average of all available data.