TABLE 3.

Glycemic index values of common food items in Singapore15,28,29

FOOD GROUP	LOW GI (<55)		MEDIUM GI (55–70)		HIGH GI (>70)
Rice and rice alternatives	•Long grain rice, boiled •Semolina •Wild rice, boiled		•Basmati rice, boiled •Brown rice, boiled •Quinoa •Couscous, rehydrated with water		•Jasmine rice, boiled •White rice, boiled •Glutinous rice
Cereals	•Rolled oats, raw •Oat bran, raw		•Natural muesli •Instant oat porridge •Bran cereal •Muesli bar		•Rice bubbles •Corn flakes, cocoa-flavoured puffed rice •Other sweetened cereals
Bread	•Whole grain bread •Multigrain bread •Sourdough bread	•Rye bread •Wheat tortilla	•Wholemeal bread •White bread with fiber •Pita bread	•Muffin •Pancake •Chapatti	•White bread •Sweetbreads •Donut
Pasta and noodles	•Wholemeal spaghetti, boiled •Spaghetti, white, boiled •Lasagna		•Rice noodles/vermicelli, boiled •Various pasta, boiled •Buckwheat noodles, udon, instant noodles •Fried beehoon, Singapore-style
Vegetables and legumes	•Baked beans in tomato sauce •Carrots, raw •Yam, boiled •Lentils/chickpeas/kidney beans/peas, boiled •Hummus		•Potatoes, boiled •Tapioca, boiled •Sweet potato, boiled •Sweet corn, boiled •Cocoyam		•Pumpkin •French fries •Mashed potato
Fruits	•Mango, raw •Pear, raw •Apple, raw •Orange, raw •Banana, raw	•Grapefruit, raw •Strawberries, raw •Prunes, pitted •Grapes, raw	•Most fruits eaten whole (with fiber) •Pineapple, raw •Cherries, raw •Blueberries, raw	•Lychee, raw •Rock melon, raw •Papaya, raw •Raisins, dried •Cranberries, dried	•Watermelon, raw •Canned fruit in syrup •Dried fruit
Dairy products and alternatives	•Milk, full fat •Milk, skim	•Yogurt •Soy milk	•Ice cream
Drinks	•Boiled barley •Water •Orange or apple juice, unsweetened* •Carrot juice, fresh		•Sugar (sucrose) •Sucrose-containing drinks (e.g., orange cordial, reconstituted) •Carbonated soft drinks •Honey		•Glucose-containing drinks (e.g., energy drinks) •Teh tarik
* While retention of fruit pulp and not adding sugar lowers the GI of fruit juices, they are still considered a source of excessive sugar. In general, fresh fruit is preferred over juice in the context of a healthy diet.