GI Levels

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Figured this would help out some of yenz.

FRUIT
Food GI Value
Cherries 22
Grapefruit 25
Prunes 29
Apricots, dried 30
Apple 38
Peach, canned in juice 38
Pear, fresh 38
Plum 39
Strawberries 40
Orange, Navel 42
Peach, fresh 42
Pear, canned 43
Grapes 46
Papaya 56
Banana 52
Kiwi 58
Fruit Cocktail 55
Mango 51
Apricots, fresh 57
Figs, dried 61
Apricots, canned 64
Raisins 56
Cantaloupe 65
Pineapple, fresh 66
Watermelon 72
Dates 103

VEGETABLES
Food GI Value
Broccoli 10
Cabbage 10
Lettuce 10
Mushrooms 10
Onions 10
Red Peppers 10
Carrots 49
Green peas 48
Corn, fresh 60
Beets 64
Pumpkin 75
Parsnips 97

BREAKFAST & CEREALS
Food GI Value
Pancakes 67
Waffles 76
All Bran with Fiber 38
Bran Buds 47
Oatmeal 49
Muesli 43
Oat Bran 55
Bran Chex 58
Raisin Bran 61
Cream of Wheat 66
Quick (One Minute) Oats 66
Puffed Wheat 67
Special K 69
Bran Flakes 74
Cheerios 74
Cream of Wheat Instant 74
Shredded Wheat 75
Grapenuts 71
Rice Krispies 82
Corn Chex 83
Corn Flakes 92

PASTA
Food GI Value
Spaghetti, whole wheat 37
Star Pastina 38
Fettuccini (egg) 32
Spaghetti, white 38
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58

CRACKERS
Food GI Value
Ryvita Crispbread 69
Stoned Wheat Thins 67
Melba Toast 70
Kavli Crispbread 71
Soda Crackers 74
Graham Crackers 74
Water crackers 78
Rice Cakes 82
Rice Crackers 91

SWEETNERS
Food GI Value
Low Calorie Fruit Spread 6
Fructose 19
Maple Flavored Syrup 19
Marmalade 48
Honey 55
Jams 65
Sucrose 68
Pancake Syrup 76

DAIRY
Food GI Value
Yogurt, artificially sweetened 14
Skim milk 32
Yogurt, sweetened 33
Whole milk 31
Ice cream, low fat 43
Ice cream, premium 38

SNACKS
Food GI Value
Hummus 6
Peanuts 15
Walnuts 15
Cashews 22
Milk Chocolate Bar 30
M & M Peanut Candies 33
Milk Chocolate 43
Kudos Bar 62
Corn Chips 63
Popcorn 72
Jelly Beans 78
Pretzels 83
Potato Chips 57

JUICES
Food GI Value
Tomato 38
Apple 40
Pineapple 46
Grapefuit 48
Orange 53
Cranberry Juice Cocktail 68

RICE & GRAINS
Food GI Value
Converted, White 38
Brown 55
Long grain, White 44
Wild rice 87
Basmati 58
Aborio 69
Short grain, White 72
Instant, White 87
Glutinous (Sticky) 98
Barley, pearled 25
Buckwheat 54
Couscous 65
Cornmeal 68

BREADS
Food GI Value
Pumpernickel 41
Sourdough 53
Stone Ground whole wheat 53
Pita, whole wheat 57
Whole Meal Rye 58
Hamburger bun 61
Whole wheat (100%) 77
Croissant 67
Taco Shell 68
Bagel 72
White 70
Kaiser roll 73
Bread stuffing 74
French Baguette 95

POTATOES
Food GI Value
Yam 37
Sweet 44 New 57
Canned 65
White skinned mashed 70
French Fries 75
Instant Mashed 86
Red Skinned, boiled 88
Baked 85

DINNER & MEAL REPLACEMENT
Food GI Value
Chocolate MRP Shake 35
Fish Stick Fingers 38
Meat Ravioli 39
Cheese Tortellini 50
Pizza 60
Macaroni and Cheese 64

BAKERY
Food GI Value
Sponge Cake 46
Pound Cake 54
Blueberry Muffin 59
Pastry Pie Crust 59
Bran Muffin 60
Carrot Muffin 62
Angel Food Cake 67
Doughnut 76
Scones 92

COOKIES
Food GI Value
Peanut Butter 32
Fudge Brownie 33
Chocolate Chip 34
Vanilla Crème Filled Wafers 41
Butter 36
Oatmeal 30
Chocolate Chip 44
Coconut 45
Butter 47
Vanilla Crème Filled Wafers 50
Oatmeal 55
Fudge 57
Shortbread 64

BEANS & PEAS
Food GI Value
Chana Dal 8
Chickpeas, dried 28
Kidney Beans, dried 28
Lentils 29
Lima Beans (frozen) 32
Yellow Split Peas 32
Chickpeas, canned 42
Blackeyed Peas, canned 42
Baked Beans 48
Kidney Beans, canned 52