Examples of different foods and their GI values

Examples of different foods and their GI values Image

High glycaemic index
GI Value
Glucose
100
Instant mashed potatoes
85
Potato, baked
85
Corn flakes
81
Jelly sweets
78
White bread (gluten-free)
76
Waffles
76
French fries
75
Weetabix
75
Oatmeal porridge
74
Rice, puffed
74
Potato, boiled
74
Water melon
72
Popcorn
72
White bread
70
Average/Medium glycaemic index
Fanta
68
Sucrose (sugar)
68
Rice, white
64
Rye bread (wholemeal)
58
Cola
58
Rice, long grain
56
Gluten-free pasta
56
Low glycaemic index
Honey
55
Banana (all yellow)
51
Pasta
46-52
Lactose (milk sugar)
46
grapes
46
Rice, whole-grain
46
Milk chocolate
43
Banana, yellow or green
42
All Bran
42
Orange
42
Apple
38
Ice cream
37-61
Yoghurt
36
Lentils, green
30
Kidney beans
28
Milk, 3% fat
21
Fructose (fruit sugar)
19
Soya beans (dried)
18
Peanuts
14

 

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