Glycemic Index

All carbs are not created equal.

The glycemic index (GI) - developed by Dr. Janette Brand-Miller at the University of Sydney- and popularized by researchers at Harvard, ranks carbohydrate foods according to their response on blood sugar levels.

Following a low glycemic lifestyle can help you:

Stabilize blood sugar and insulin levels
Reduce the risk for heart disease
Reduce the risk for diabetes
Achieve sustainable weight loss
Reduce the signs of visible aging by reducing AGEs in the body
Balance hormones
Reduce inflammation

And Meal Genius can help you do just that. That's because:

We create recipes and menus with foods that are naturally low on the glycemic index
We avoid added sugars
We balance carbohydrate rich foods with healthy fats and proteins to drive the glycemic response down

Enjoy all of the low-glycemic recipes and menus we have to offer and use the table below as a guide.

Food List	Glycemic Index (White Bread)	Glycemic Index (Glucose Based)	Glycemic Load (Per Serving)

BAKERY PRODUCTS
Cake, sponge	66	46	17
Cake, banana, made with sugar	67	47	18
Cake, pound	77	54	15
Cake, banana, made without sugar	79	55	16
Pastry	84	59	15
Muffins, blueberry	84	59	17
Pizza, cheese	86	60	16
Cake, flan	93	65	31
Cake, angel food	95	67	19
Croissant	96	67	17
Pancakes	96	67	39
Crumpet	98	69	13
Donut	108	76	17
Waffles	109	76	10
Scones	131	92	7
Corn muffin, high amylose	146	102	30

BEVERAGES
Soy milk, full fat	63	44	8
Cordial, orange	94	66	13
Soft drink, Fanta	97	68	23
Gatorade	111	78	12
Lucozade	136	95	40

BREADS
Ezekiel 4:9 Sprouting Grain Bread	36	?	-
Bürgen Oat Bran & Honey Loaf	43	30	3
Bürgen Mixed Grain	48	34	-
Barley kernel bread (coarse)	48	34	-
Multi-grain bread	61	43	6
Oat bran bread	68	48	9
Pumpernickel	71	50	-
Bulger bread	75	53	11
Cracked wheat kernel bread	76	53	11
Linseed rye bread	78	55	7
Pita bread, white	82	57	10
Hamburger bun	87	61	9
Semolina bread	92	64	-
Oat kernel bread	93	65	12
Barley flour bread	95	67	13
White bread, high fiber	96	67	-
Melba toast	100	70	16
Wheat bread, white	101	71	10
Bagel, white	103	72	25
Gluten free fiber enriched	104	73	9
Kaiser rolls	104	73	12
Whole-wheat snack bread	105	74	16
Bread stuffing	106	74	16
English muffin	109	77	11
Wheat bread, Wonderwhite	114	80	11
French baguette	136	95	15

BREAKFAST CEREALS
Rice Bran	27	19	3
Kelloggs All Bran	42	60	-
Kelloggs' All Bran Fruit 'n Oats	55	39	7
Kelloggs' Guardian	59	41	5
Porridge (made from rolled oats)	70	49	13
Bran Buds	75	53	7
Special K	77	54	14
Ota bran	78	55	11
Muesli	80	56	9
Kelloggs' Mini-Wheats (whole wheat)	83	58	12
Bran Chex	83	58	11
Kelloggs' Just Right	84	59	13
Quick Oats	94	66	17
Instant Oats	94	66	17
Life	94	66	15
Nutri-grain	94	66	10
Cream of Wheat	94	66	17
Puffed Wheat	105	74	-
Bran Flakes	106	74	13
Cheerios	106	74	15
Shredded wheat	107	75	15
Corn Bran	107	75	15
Total	109	76	17
Cocopops	110	77	20
Post Grapenut Flakes	114	80	17
Rice Krispies	117	82	22
Corn Chex	118	83	21
Cornflakes	119	83	21
Crispix	124	87	22
Rice Chex	127	89	23

CEREAL GRAINS
Barley, pearled	36	25	11
Rye, whole kernels	48	34	13
Rice, long grain, boiled 5 minutes	58	41	16
Wheat kernels	59	41	14
Bulgur	68	48	12
Rice, parboiled (Canada)	68	48	18
Rice, parboiled, high amylose	50	35	14
Barley, cracked	72	50	21
Rice, long grain + wild rice (Uncle Ben's)	77	54	20
Rice, brown	79	55	18
Rice, wild, Saskatchewan	81	57	18
Rice, white	91	64	23
Basmati rice, white, high amylose	83	58	22
Couscous	93	65	23
Barley, rolled	94	66	25
Taco shells	97	68	8
Cornmeal	98	69	9
Millet	101	71	25
Tapioca, boiled with milk	115	81	14
Rice, white, low amylose	126	88	38
Rice, instant, boiled 6 min	128	90	36
Amaranth	139	97	21

COOKIES
Oatmeal cookies	79	55	9
Rich Tea cookies	79	55	10
Shredded Wheatmeal	89	62	11
Shortbread	91	64	10
Graham Wafers	106	74	14
Vanilla Wafers	110	77	14

CRACKERS
Jatz	79	55	10
Ryvita High Fiber Rye Crispread	91	64	9
Breton Wheat Crackers	96	67	10
Stoned Wheat Thins	96	67	12
Sao	100	70	12
Kavli Norwegian Crispbread	101	71	12
Water Crackers	102	71	13
Rice Cakes	110	77	17
Puffed Crispbread	116	81	15

DAIRY FOODS
Fermented Cow's Milk (Kefir, Langfil)	15	11	-
Milk, full fat	39	27	3
Milk, skim	46	32	4
Ice cream, premium	54	38	3
Yogurt	51	36	3
Ice cream, low fat	71	50	3
Ice cream, regular	87	61	8

FRUIT AND FRUIT PRODUCTS
Cherries	32	22	3
Grapefruit	36	25	3
Apricots, dried	43	30	8
Pear, fresh	53	38	4
Apple	54	38	6
Plum	55	39	5
Apple juice	57	40	12
Peach, fresh	60	42	5
Orange	63	44	5
Pear, canned	63	44	5
Grapes	66	46	8
Pineapple juice	66	46	15
Peach, canned	67	47	4
Grapefruit juice, unsweetened	69	48	11
Orange juice	74	52	13
Kiwifruit	75	53	6
Banana	77	54	12
Fruit cocktail	79	55	9
Mango	80	56	8
Apricots, fresh	82	57	5
Pawpaw	83	58	10
Figs, dried	87	64	16
Raisins	91	64	28
Cantaloupe	93	65	4
Pineapple	94	66	7
Watermelon	103	72	4
Dates	147	103	42

LEGUMES & NUTS
Soya beans, canned	20	14	1
Soya beans	25	18	1
Black beans, soaked, cooked 45 minutes	28	20	5
Lentils, red	36	25	5
Kidney beans, boiled	39	28	7
Chickpeas	39	28	8
Lentils, not specified	41	29	5
Lentils, green	42	29	5
Butter beans	44	31	6
Split peas, yellow, boiled	45	32	6
Lima beans, baby, frozen	46	32	10
Haricot/navy beans	54	38	12
Pinto beans	55	39	10
Chick peas, curry, canned	58	41	7
Black-eyed beans	59	41	13
Pinto beans, canned	64	45	10
Romano beans	65	46	8
Baked beans, canned	69	48	7
Kidney beans, canned	74	52	9
Lentils, green, canned	74	52	9

PASTA
Spaghetti, protein enriched	38	27	14
Fettuccine, egg	46	32	15
Mung bean noodles	47	33	-
Vermicelli	50	35	16
Spaghetti, wholemeal	53	37	16
Star pastina	54	38	18
Spaghetti, white, boiled 5 min	54	38	18
Ravioli, durum, meat filled	56	39	15
Spirali, durum	61	43	19
Spaghetti, white, boiled 10-15 min	64	44	21
Capellini (Angel Hair)	64	45	20
Linguine	65	46	22
Macaroni	67	47	23
Instant noodles	67	47	19
Tortellini, cheese	71	50	10
Macaroni and Cheese	92	64	32
Gnocchi	95	67	33
Rice pasta, brown	131	92	35

ROOT VEGETABLES
Yam	53	37	13
Sweet potato (Canada)	69	48	16
Potato, new	81	57	12
Potato, Prince Edward Island, boiled	90	63	11
Beets	91	64	5
Potato, steamed, peeled	93	65	18
Carrots, cooked	68	47	3
Swede (rutabaga)	103	72	7
Potato, boiled, mashed	105	74	15
Potato, microwaved	117	82	27
Potato, instant	118	83	17
Potato, baked (Russet)	121	85	26
Parsnips	139	97	12

SNACK FOOD AND CONFECTIONARY
Peanuts	21	15	1
Chocolate, milk	70	49	14
Potato chips	77	54	11
Popcorn	79	55	8
Corn chips	105	74	17
Jelly beans	114	80	22
Pretzels	116	81	16

SOUPS
Tomato soup	54	38	6
Minestrone	56	39	7
Lentil soup, canned	63	44	9
Split pea soup	86	60	12
Black bean soup	92	64	17
Green pea soup, canned	94	66	27

SUGARS & SUGAR ALCOHOLS
Erythritol	0	0	0
Xylitol	11	8	1
Agave nectar, light 97% fructose	14	10	1
Fructose	32	22	2
Lactose	65	46	5
Honey	83	58	10
High fructose corn syrup	89	62	-
Sucrose	92	64	7
Glucose	137	96	-
Glucose tablets	146	102	-
Maltose	150	105	11

VEGETABLES
Peas, green	68	48	3
Sweet corn	78	55	9
Pumpkin	107	75	3

Reference: International table of glycemic index and glycemic load 2002.

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