Food Cherries Grapefruit Prunes Apricots, dried Apple Peach, canned in juice Pear, fresh Plum Strawberries Orange,

Navel Peach, fresh Pear, canned Grapes Papaya Banana Kiwi Fruit Cocktail Mango Apricots, fresh Figs, dried Apricots, canned Raisins Cantaloupe Pineapple, fresh Watermelon Dates All Bran with Fiber Bran Buds Oatmeal Muesli, toasted Oat Bran Bran Chex Raisin Bran Cream of Wheat Quick (One Minute) Oats Puffed Wheat Special K Bran Flakes Cheerios Cream of Wheat Instant Shredded Wheat Grapenuts Rice Krispies Corn Chex

GI Value 22 25 29 30 38 38 38 39 40 42 42 43 46 56 52 58 55 51 57 61 64 56 65 66 72 103 38 47 49 43 55 58 61 66 66 67 69 74 74 74 75 71 82 83

Corn Flakes Broccoli Cabbage Lettuce Mushrooms Onions Red Peppers Carrots Green peas Corn, fresh Beets Pumpkin Parsnips Spaghetti, whole wheat Star Pastina Fettuccini (egg) Spaghetti, white Spiral Pasta Capellini Linguine Macaroni Rice vermicelli Converted, White Brown Long grain, White Wild rice Basmati Aborio Short grain, White Instant, White Glutinous (Sticky) Barley, pearled Buckwheat Couscous Cornmeal Yogurt, artificially sweetened Skim milk Yogurt, sweetened Whole milk Ice cream, low fat Ice cream, premium Hummus Peanuts Walnuts Cashews

92 10 10 10 10 10 10 49 48 60 64 75 97 37 38 32 38 43 45 46 47 58 38 55 44 87 58 69 72 87 98 25 54 65 68 14 32 33 31 43 38 6 15 15 22

FIFTY 50 Milk Chocolate Bar M & M Peanut Candies Milk Chocolate Kudos Bar Corn Chips Popcorn Jelly Beans Pretzels Potato Chips Tomato juice Apple juice Pineapple juice Grapefruit juice Orange juice Cranberry Juice Cocktail Pumpernickel Sourdough Stone Ground whole wheat Pita, whole wheat Whole Meal Rye Hamburger bun Whole wheat (100%) Croissant Taco Shell Bagel White Kaiser roll Bread stuffing French Baguette Yam Sweet potato New potato Canned potato White skinned mashed potato French Fries Instant Mashed potato Red Skinned, boiled potato Baked potato Sponge Cake Pound Cake Blueberry Muffin Pastry Pie Crust Bran Muffin Carrot Muffin Angel Food Cake

30 33 43 62 63 72 78 83 57 38 40 46 48 53 68 41 53 53 57 58 61 77 67 68 72 70 73 74 95 37 44 57 65 70 75 86 88 85 46 54 59 59 60 62 67

Doughnut Scones Tomato soup Minestrone soup Lentil soup Black Bean soup Pea soup Fish Stick Fingers Meat Ravioli Cheese Tortellini Pizza Macaroni and Cheese (packaged) Chickpeas, dried Kidney Beans, dried Lentils Lima Beans (frozen) Yellow Split Peas Chickpeas, canned Blackeyed Peas, canned Baked Beans Kidney Beans, canned

76 92 38 39 44 64 66 38 39 50 60 64 28 28 29 32 32 42 42 48 52