|
Fruit and vegetables
Although some fruits and vegetables seem to score high on the glycaemic index, in reality when eaten in normal or even large quantities they contain such small amounts of carbohydrate that they have little or no measurable effect on blood sugar levels. Therefore, they should be eaten freely as the nutrients they contain do provide immense health benefits.
|
|
Fruit
Cherries
Grapefruit
Peach (canned in juice)
Apricot (dried)
Apple
Pear
Plum
Strawberries
Peach
Orange
Grapes
Kiwi fruit
Mango
Banana
Sultanas
Paw paw
|
22
25
30
31
38
38
39
40
42
44
46
52
55
55
56
58
|
|
Raisins
Pineapple
Cantaloupe melon
Watermelon
Vegetables
Carrots
Yam
Sweet potato
Sweetcorn
New potato
Beetroot
Swede
Pumpkin
Baked potato
Parsnips
|
64
66
65
72
49
51
54
55
62
64
72
75
85
97
|
|
Breakfast Cereals
Kellogg’s All-Bran™
Porridge
Muesli (toasted)
Kellogg’s Sultana Bran™
Kellogg’s Special K™
Oat bran
Muesli (untoasted)
Mini Wheats™
Shredded Wheat™
Kellogg’s Sustain™
Weetabix™
Grapenuts ™
Cheerios™
Kellogg’s Coco Pops™
Kellogg’s Rice Krispies™
Kellogg’s Cornflakes™
|
42
42
43
52
54
55
56
58
67
68
69
71
74
77
82
84
|
|
|
Breads/Crackers
Tortilla (wheat)
Pumpernickel
Heavy grain bread
Tortilla (corn)
Linseed rye
Pita bread
Cream crackers
Rye bread
Croissant
Ryvita
|
30
41
47
52
55
57
65
65
67
69
|
|
Crumpet
Fruit loaf (white)
Wholemeal bread
White bread
Melba toast
Bagel
Water biscuits
Puffed crispbread
Rice cakes
Baguette
|
69
69
69
70
70
72
78
81
85
95
|
|
Grains/Pastas
Barley
Fettuccine
Vermicelli
Ravioli (meat)
Noodles (rice)
Spaghetti
Spirale (durum)
Macaroni
Linguine (thick)
Noodles (instant)
Bulgur wheat
|
25
32
35
39
40
41
43
45
46
46
48
|
|
Buckwheat
Linguine (thin)
Rice (basmati)
Couscous
Taco shells
Gnocchi
Rice (brown)
Rice (brown quick-cook)
Rice (white)
Rice (white, glutinous) |
54
55
58
65
68
68
76
80
87
98
|
|
|
Pulses
Soya beans
Lentils (red)
Kidney beans
Lentils (green and
brown)
Butter beans
Chickpeas
Haricot beans
Pinto beans
Baked beans
Broad beans
|
18
26
27
30
31
33
38
39
48
79
|
|
Dairy Foods
Yoghurt (with artificial
sweetener)
Milk (full fat)
Milk (skimmed)
Yoghurt (low fat, fruit)
Custard
Ice cream (low fat)
Ice cream (full fat)
Convenience Foods
Sausages
Fish fingers
Chicken nuggets
Pizza (cheese)
Chips
|
14
27
32
33
43
50
61
28
38
46
60
75
|
|
Snack Foods and Sweets
Peanuts
Corn chips
Fruit loaf (heavy)
Sponge cake
Chocolate
Crisps
Rich tea biscuits
Popcorn
Honey
Digestive biscuits
Muesli bar (commercial)
Shortbread
Table sugar
Mars® bar
Waffles
Doughnut
Pretzels
Jelly beans
|
14
42
47
46
49
54
55
55
58
59
61
64
65
68
76
76
83
84
|
|
Drinks
Apple juice
(unsweetened)
Orange Juice
Pineapple Juice
(unsweetened)
Grapefruit Juice
(unsweetened)
Coca Cola™
Orange squash (diluted)
Fanta™
Isostar
Gatorade
Lucozade™
|
40
46
46
48
63
66
68
70
78
95
|
|
