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Glycemic Index Chart-Table
The glycemic effect is a measure of the response of blood sugar (glucose) concentration and insulin to the carbohydrate in a food. The glycemic effect of a food is measured by having a person eat a food and then testing the blood to see • How rapidly /high blood sugar levels increase • How quickly the blood sugar levels return to normal. Foods containing carbohydrates that have a low glycemic effect produce a slow steady blood sugar rise. Foods with a high-glycemic effect causes a rapid rise in blood sugar. The Glycemic Index is a rating system for the glycemic effects of foods. The highest possible Glycemic Index score for a food is 100. Some foods elevate blood sugar and insulin levels faster and higher than other foods. Many factors, such as the amount of fiber in a food and how the food is cooked, work together to determine a food’s glycemic effect in the body. In addition, a food’s glycemic effect differs when it is eaten alone versus when the food is eaten with other foods that contain protein and fat (usually lower). The table below lists the glycemic effect index of some foods when the foods are eaten alone.                              
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(higher numbers cause faster/higher blood sugar/insulin rise)
10-29 good 30-49 ok 50-64 marginal ? 65-79 bad 80-100+ bad
Grains
  Uncle Ben's Conv 44
Noodles (instant) 46
Bulgur 48		 Buckwheat 54
Brown Rice 55
Lg grain White Rice 56
Basmati Rice 58		 Taco Shells 68
Sht grain White Rice 72 		 
Cereals
  Kellogg's Bran Buds 45
Oatmeal 49		 Kellogg's All Bran 51
Kellogg's Special K 54		 Shredded Wheat 67
Quaker Puffed Wheat 67		 Kellogg's Rice Krispies 82
Kellogg's Cornflakes 84
Breads
  Sponge Cake 46 Pumpernickel Bread 51
Sour Dough Bread 52
Stone Gr Whole Wheat 53
Pita Bread 57
Blueberry Muffin 59
Pizza (cheese, tom) 60		 Croissant 67
Whole Wheat Bread 69
White Bread 70
Bagel 72
Waffles 76
Donut 76
Rye Bread 76		  
Pasta
  Fettuccini (egg) 32
Ravioli (meat) 39
Spaghetti 43
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47		  
Rice Vermicelli 58		    
Legumes-Beans
Red Kidney Beans 27
Soy Beans 18		 Lentils 30
Cannellini Beans 31
White Beans 31
Lima Beans 32
Garbanzo(Chickpeas) 33
Navy Beans 38
Pinto Beans 39
Baked Beans 48		   Broad Beans 79  
Vegetables
Broccoli 10
Cabbage 10
Lettuce 10
Mushrooms 10
Onions 10
Red Peppers 10		 Carrots 49 Green Peas 48
Sweet Potato 54
Corn 55
Potato (new) 62		 Beets 69
Potato (french fries) 75
Pumpkin 75		 Potato (mashed, instant) 86
 Potato (red skinned) 93
Potato (baked, white) 93
Parsnip 97
 
Fruits-Berries
  Cherries 22
Grapefruit 25
Pear 38
Apple 38
Plum 39
Orange 44
Grapes 46		 Kiwi 52
Mango 55
Banana 55
Papaya 58		 Cantaloupe 65
Pineapple 66		 dried dates (103) Watermelon 103
Cookies-Crackers
    Oatmeal Cookies 55
Shortbread Cookies 64
Stoned Wheat Thins 67
Ryvita Crispbread 69		 Melba Toast 70
Kavli Crispbread 71
Soda Graham Crackers 74
Crackers 74
Vanilla Wafers 78
Water crackers 78		 Rice Cakes 82
Rice Crackers 91
Beverages
    Milk (whole) 22
Soy Milk 31
Milk (skimmed) 32
Milk (chocolate flavored) 34		    
Snacks-Desserts-Condiments
Yogurt Plain 14 Peanuts 14
Walnuts 15
Cashews 22
Yogurt (low-fat) 33		 Snickers Bar 41
Chocolate Bar 49
Ice cream (low-fat) 50
Popcorn 55
Potato Chips 55
Power Bar 58
Ice Cream (whole) 61
Rasins 64
Corn Chips 72		 Jelly Beans 80
Pretzels 83
Tofu Frozen Dessert 115
Sugars
  Fructose 23 Lactose 46
Honey 58		 Sucrose 65 glucose 100
maltose 105

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