Mini

Foods with a low glycemic index number gradually release glucose into your bloodstream. This gradual release helps minimize blood sugar swings and optimizes brainpower and mental focus.

Fruits
apple 38
apricot, canned 64
apricot, dried 30
banana 62
banana, unripe 30
cantaloupe 65
cherries 22
dates, dried 103
fruit cocktail 55
grapefruit 25
grapes 43
kiwi 52
mango 55
orange 43
papaya 58
peach 42
pear 36
pineapple 66
plum 24
raisins 64
strawberries 32
watermelon 72
Vegetables
beets 64
carrots, cooked 39
carrot juice 45
French fries 75
parsnips 97
peas, dried 22
peas, green 48
potato, boiled 56
potato mashed 73
potato, microwaved 82
potato, instant 83
potato, baked 85
pumpkin 75
rutabaga 72
sweet corn 55
sweet potato 54
yam 51
Juices
apple 41
grapefruit 48
orange 55
pineapple 46
Pasta
brown rice pasta 92
gnocchi 68
linguine, durum 50
macaroni 46
macaroni & cheese 64
spaghetti 40
spag. prot. enrich. 28
vermicelli 35
vermicelli, rice 58
Sweets
honey 58
jelly beans 80
Life Savers 70
M&Ms Choc. Peanut 33
Skittles 70
Snickers 41
Cookies
graham crackers 74
oatmeal 55
shortbread 64
vanilla wafers 77
Beans
baby lima 32
baked 43
black 30
brown 38
butter 31
chickpeas 33
kidney 27
lentil 30
navy 38
pinto 42
red lentils 27
split peas 32
soy 18
Grains
barley 22
brown rice 59
buckwheat 54
bulgur 47
chickpeas 36
corn 55
corn chips 74
cornmeal 68
couscous 65
hominy 40
millet 75
popcorn 55
rice 47
rice, instant 91
rye 34
wheat, whole 41
white rice 88
Cereals
All Bran 44
Bran Chex 58
Cheerios 74
Corn Bran 75
Corn Chex 83
Cornflakes 83
Cream of Wheat 66
Crispix 87
Frosted Flakes 55
Grapenuts 67
Grapenuts Flakes 80
Life 66
Muesli 60
NutriGrain 66
Oatmeal 53
Oatmeal 1 min 66
Puffed Wheat 74
Puffed Rice 90
Rice Bran 19
Rice Chex 89
Rice Krispies 82
Shredded Wheat 69
Special K 54
Swiss Muesli 60
Team 82
Total 76
Breads
bagel 72
croissant 67
kaiser roll 73
pita 57
pumpernickel 49
rye 64
rye, dark 76
rye, whole 50
white 72
whole wheat 72
waffles 76
Crackers
Kavli Norwegian 71
rice cakes 82
rye 63
saltine 72
stoned wheat thins 67
water crackers 78
Desserts
angel food cake 67
banana bread 47
blueberry muffin 59
bran muffin 60
Danish 59
fruit bread 47
pound cake 54
sponge cake 46
tofu frozen 115 Dairy
chocolate milk 34
ice cream 61
ice cream, low fat 50
milk 34
pudding 43
soy "milk" 31
yogurt 36

Note: The numbers represented are in reference to glucose, which is valued at 100, and are meaningful only in relation to this base number. They do not correspond to calories or portion size. Cooked vegetables tend to release their sugar faster than when raw, and a food's degree of ripeness can affect its glycemic number.