Breakfast Cereal

Staples

Bread

Snacks & Sweet Foods

Low GI

All-bran(UK/Aus) 30
  
All-bran (US)  50

Oat bran  50
Rolled Oats  51
Special K (UK/Aus)  54
Natural Muesli  40
Porridge  58

Low GI

Wheat Pasta Shapes  54
New Potatoes  54
Meat Ravioli  39
Spaghetti  32
Tortellini (Cheese)  50
Egg Fettuccini  32
Brown Rice  50
Buckwheat  51
White long grain rice  50
Pearled Barley  22
Yam  35
Sweet Potatoes  48
Instant Noodles  47
Wheat tortilla  30

Low GI

Soya and Linseed  36
Wholegrain Pumpernickel  46
Heavy Mixed Grain  45
Whole Wheat  49
Sourdough Rye  48
Sourdough Wheat  54

Low GI

Slim-Fast meal replacement  27
Snickers Bar (high fat)  41
Nut & Seed Muesli Bar  49
Sponge Cake  46
Nutella  33
Milk Chocolate  42
Hummus  6
Peanuts  13
Walnuts  15
Cashew Nuts  25
Nuts and Raisins  21
Jam  51
Corn Chips  42
Oatmeal Crackers  55

Medium GI

Bran Buds 58
Mini Wheats 58
Nutrigrain 66
Shredded Wheat 67
Porridge Oats 63
Special K (US) 69

Medium GI

Basmati Rice 58
Couscous 61
Cornmeal 68
Taco Shells 68
Gnocchi 68
Canned Potatoes 61
Chinese (Rice) Vermicelli 58
Baked Potatoes 60
Wild Rice 57

Medium GI 

Croissant 67
Hamburger bun 61
Pita, white 57
Wholemeal Rye 62

Medium GI 

Ryvita 63
Digestives 59
Blueberry muffin 59
Honey 58

High GI.....


Cornflakes 80
Sultana Bran 73
Branflakes 74
Coco Pops 77
Puffed Wheat 80
Oats in Honey Bake 77
Team 82
Total 76
Cheerios 74
Rice Krispies 82

High GI 

Instant White Rice 87
Glutinous Rice 86
Short Grain White Rice 83
Tapioca 70
Fresh Mashed Potatoes 73
French Fries 75
Instant Mashed Potatoes 80

High GI

 White 71
Bagel 72
French Baguette 95

High GI

 Pretzels 83
Water Crackers 78
Rice cakes 87
Puffed Crispbread 81
Donuts 76
Scones 92
Maple flavoured syrup 68

Beans

Vegetables

Dairy

Fruits

Low GI 

Kidney Beans (canned)  52
Butter Beans  36
Chick Peas  42
Haricot/Navy Beans  31
Lentils, Red  21
Lentils, Green  30
 Pinto Beans  45
Blackeyed Beans  50
Yellow Split Peas  32

Low GI 

Low GI  
Frozen Green Peas  39
Frozen Sweet Corn  47
Raw Carrots  16
Boiled Carrots  41
Eggplant/Aubergine  15
Broccoli  10
Cauliflower  15
Cabbage  10
Mushrooms  10
Tomatoes  15
Chillies  10
Lettuce  10
Green Beans  15
Red Peppers  10
Onions  10

Low GI 

Whole milk  31
Skimmed milk  32
Chocolate milk  42
Sweetened yoghurt  33
Artificially Sweetened Yoghurt  23
Custard  35
Soy Milk  44

Low GI 

Cherries  22
Plums  24
Grapefruit  25
Peaches  28
Peach, canned in natural juice  30
Apples  34
Pears  41
Dried Apricots  32
Grapes  43
Coconut  45
Coconut Milk  41
Kiwi Fruit  47
Oranges  40
Strawberries  40
Prunes  29

Medium GI

Beans in Tomato Sauce  56

Medium GI

Beetroot  64

Medium GI

Icecream  62

Medium GI

Mango  60
Sultanas  56
Bananas  58
Raisins  64
Papaya  60
Figs  61
Pineapple  66

High GI

High GI 

Pumkin  75
Parsnips  97

High GI

High GI 

Watermelon  80
Dates  103