Glycemic Index of 1200 Foods

(and how to live to 100)

BUY THE WORLD'S BEST COMMON COLD TREATMENT - NOW!

by George Eby

The following Glycemic Index file is taken from the University of Sydney Glycemic Index web site, the most extensive, authoritative source available for world-wide foods. In this current page, one could previously go to the food to be investigated, click on the link which would take you to comprehensive information including the original reference article from the Universtiy of Sydney page. However, the University has recently improved their page and my 1200 links no longer work. After finding the food you want to learn more about on my page, go to their site and search for specific foods including newly indexed foods that may not be in the following index.

Another glycemic index file from the July 2002 issue of the American Journal of Clinical Nutrition (which concentrates on American foods) is here. Both are complete listings and each includes a number of ethnic and international foods.

The idea of turning away from huge amounts of carbohydrates (sugar, corn syrup, starchy foods such as refined flour delicacies) and towards foods with more nutrition is an excellent idea for increasing health and longevity. Barring accidents and major diseases, I don’t believe it is too hard to live to be 100, if you follow my advise.  As you look through the list of foods below searching for their glycemic index, please consider the following concept. The glycemic index (GI) is a system for measuring how fast a carbohydrate triggers a rise in blood sugar. The higher the number, the greater the blood sugar response. A GI of 70 or more is high and consumption of large amounts of these foods is associated with low nutritional intake, morbidity and early death. A GI is 56 to 69 is considered medium and these foods usually are nutritious. A GI of 55 or less is low, and these foods are often highly nutritious and associated with longevity.

Some food such as rice and carrots have a large range of GI values. This variation is caused by inherent botanical differences as well as preparation methods. Carrots found in U.S. grocery stores are most likely low on the GI scale. There are no GI values given for meat, poultry, fish, avocadoes, cheese or eggs because these foods contain little carbohydrate, and are not likely to induce a significant rise in blood glucose. These are the only foods I eat. These foods are clearly healthy choices associated with extreme longevity.

The only time a high glycemic index food is useful is during athletic competition, heavy manual labor or work, or to treat someone in a diabetic coma (too much insulin). Otherwise, even athletes should shoot for lower GI foods for the everyday diet, especially off-season.

Obesity is greatest health care disaster in history.A high glycemic load diet is clearly associated with an increased risk of type II diabetes, coronary heart disease and early death. Eating low glycemic foods is always healthy, and is associated with longevity because it prevents insulin resistance, syndrome X, the glycation of proteins (strongly associated with accelerated aging), obesity, and hypoglycemia, perhaps due to the increased nutritional value of these foods. By avoiding high glycemic load foods, aging is greatly slowed and chronic disease (cardiac, mental and cancer) averted. The popular diabetes diets also follow a low glycemic approach. If you have diabetes work with your doctor if you plan to begin eating low glycemic index food because your insulin dose will need to be lowered. Insulin may be thought of as "the master oxidant", and excesses of which are associated with early death. An ideal blood sugar level is 84 mg/dl, the point where the body no longer needs to release insulin. Just remember that obesity will cause early death, and being lean will not.

The choice is yours to be a short-lived obese person or a healthy, slender, well nourished, happy long-lived person. There is no doubt that obesity is the greatest health disaster in recorded history. This health disaster is occurring now in slow motion, and it is being managed by the best health care professionals on Earth. Yet, their management is insufficient because their goal is to care for the "disease" and not the person. Next, we have the obese children, doomed to a short, sick, useless, miserable life.

Their parents should be charged with child abuse and their children must be taken away from them and placed with real adults that have common sense in order to save their lives.

We do this now for parents who starve their children, but I argue that overfeeding them is equally evil or more evil. What should we call the practice of feeding our children a slow-action poison (excessive food) known to cause premature death? Is is murder? Murder by food? Or is it just child abuse? What ever it is it is wrong and it is harmful. Put a few hundred of these criminals in jail as an example, and watch what happens. Mr. District Attorney, do your job! Protect the children! Yes, we must discriminate and call a pig a pig, if for no other reason than to save their children. We go to enormous lengths to save the African children from starvation, but fail our own children in a vastly more lethal activity. Why not just give them each day a carton of cigarettes, a gallon of liquor, and all the sex partners they want rather than all the food they want? It might not be a bad idea, relative to giving them all the junk food they want. Now do you get my point?

Gluttony kills! Gluttony on fast food kills faster! Gluttony on candy and cake kills fastest!

Now that I have thoroughly irritated you and you want to kill me, I will tell you what is actually causing glutony and short statue among our fat children. In a single word, it is monosodium glutamate (MSG). Yes, the food seasoning that is common in all processed foods, albeit by a variety of names. Here is a list of MSG aliases and you will find one or more of these words on nearly every container of wheat based processed food product (the stuff that fills up the centers of grocery stores). We are being overpowered by MSG and it very strongly affects our appetites and it is now directly implicated in causing growing children to be short and stay short for life. I have mentioned the notion that excessive monosodium glutamate stimulates appetite and is a principal cause of obesity and short stature (got short kids mom?). There is now clinical evidence that this is correct, and governmental policies need to be changed to prohibit MSG and its aliases from being added into human foods.

Here is the abstract from Hermanussen et al. in an article entitled: Obesity, voracity, and short stature: the impact of glutamate on the regulation of appetite: "World-wide obesity has risen to alarming levels. We present experimental support for a new and very challenging hypothesis linking obesity, voracity, and growth hormone (GH) deficiency, to the consumption of elevated amounts of the amino-acid glutamate (GLU). Supraphysiological doses of GLU are toxic for neuronal cells. METHODS: Human data were obtained from 807,592 German conscripts born between 1974 and 1978, and from 1,432,368 women of the German birth statistics (deutsche Perinatalerhebung) 1995-1997. The effects of orally administered monosodium glutamate (MSG) were investigated in 30 pregnant Wistar rats and their offspring. Pregnant animals either received no extra MSG, or 2.5 g MSG, or 5 g MSG per day, up to the end of the weaning period. In all, 2.5 g, respectively 5 g, MSG accounted for some 10%, respectively 20%, of dry weight of the average daily food ration. After weaning, MSG feeding was continued in the offspring. FINDINGS: Morbid obesity associates with short stature. Average stature of conscripts progressively declines when body mass index increases above 38 kg/m2. Also morbidly obese young women are shorter than average though to a lesser extent than conscripts. Oral administration of MSG to pregnant rats affects birth weight of the offspring. Maternal feeding with 5 g MSG per day results in severe birth weight reduction (P<0.01). Weight increments remain subnormal when MSG feeding to the mothers is maintained during weaning (P < 0.01). GH serum levels are affected in animals that received MSG during prenatal life via maternal feeding. Animals that are kept on high MSG diet (5 g MSG per day) continue to show serum GH levels that are as low or even lower than those of MSG injected animals (P < 0.05), both at day 30 and at day 90 of life. Animals that were kept on medium MSG diet (2.5 g MSG per day) showed low serum GH levels at day 30 of life (P < 0.01), but seemed to partially recover before day 90. Almost identical results were observed in IGF-1 serum levels. Oral MSG resulted in dose dependent voracity. The animals fed 5 g MSG per day increased water uptake by threefold (P < 0.01), and food uptake by almost two-fold (P < 0.01). The influence of MSG is in general more marked in males than in females. Interpretation: GLU is a widely used nutritional substance that potentially exhibits significant neuronal toxicity. Voracity, and impaired GH secretion are the two major characteristics of parenterally administered GLU-induced neuronal damage. GLU maintains its toxicity in animals even when administered orally. Males appear to be more sensitive than females. The present study for the first time demonstrates, that a widely used nutritional monosubstance--the flavoring agent MSG--at concentrations that only slightly surpass those found in everyday human food, exhibits significant potential for damaging the hypothalamic regulation of appetite, and thereby determines the propensity of world-wide obesity. We suggest to reconsider the recommended daily allowances of amino acids and nutritional protein, and to abstain from the popular protein-rich diets, and particularly from adding the flavoring agents MSG."

If you disagree about the hazards of obesity, consider what others say about obesity being a health problem here.

If you want to see what Harvard University School of Public Health says about it click here. See the facts in this link showing how obesity nearly guarantees that you will develop diabetes. Remember that "diabetes" used to be called "sugar diabetes", until the sugar lobby got ticked. Note the other relative risk factors too (contributed by savion washington). Did you know that obese children are likely to not live past 50 years of age? Why sentence your children to an early death? Just because they want more cake and candy? Ridiculous! Dump the junk food and the MSG will go away, and so will many health problems.

More than 60% of overweight young people have at least one additional risk factor for heart disease, such as high cholesterol or high blood pressure. In addition, children who are overweight are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. Overweight young people are more likely than children of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. Healthy lifestyle habits, including healthy eating and physical activity, can lower the risk of becoming overweight and developing related diseases. See more about what the Center for Disease Control says about childhood obesity here.

I will argue that the "unobtainable pleasure missing from their lives" is nothing more than an expression of magnesium deficiency and glutamate toxicity, both of these are brain chemicals required for neuronal regulation. Magnesium suppresses and glutamate activates. Many habits including cocaine abuse, over indulgence in foods to obesity, tobacco use and alcoholism all have been reported in the medical literature to be diminished or eliminated with 500 mg of magnesium supplementation per day. That is why magnesium is taken out of our food. Don't you see? Why leave something in a food that will satisfy appetite? It would be bad for business, and that is why they add MSG to foods, to get you to have a big appetite and buy more of their product. See how you are being used by food corporations as a garbage dump for their cheap junk food? Search the medical literature here.

IMPORTANT NOTICES:

  • Switching to a low carbohydrate diet may be problematic in the beginning and can bring on low blood sugar. Low blood sugar from dietary restriction more often than not occurs in the morning before breakfast. It can usually be prevented by a small bowl of ice cream near bedtime and never missing breakfast.
  • Eliminating potatoes from the diet due to their extremely high glycemic index rating is highly desirable. However, potatoes are the primary source of potassium in the American and Western diet. If you reduce your potassium intake, you greatly increase your risk of serious illness or death, because the heart is vitally dependent upon having enough potassium to maintain its beat. Simply switch to a potassium chloride based table salt and avoid sodium chloride. However, be certain to increase your consumption of iodine since there is no iodine in Morton's Salt Substitute (potassium chloride) and there usually is not any iodine in other brands of potassium chloride. Iodine is vital to your health, and it is being ignored in the United States. Hypothyroidism is the result of low iodine and early death occurs. Google iodine with magnesium, hypothyroidism, hyperthyroidism, fungus, candida.

Ischemic Heart Disease Rates Correlated with Dietary Calcium/magnesium RatiosIn your quest for improved health through appropriate, life-long caloric restriction, your life may be extended by 30 years or more, and visiting 100 in near perfect health should not be too difficult. What causes such enormous increase in life extension with such a simple change? Not all of the details are known, but a 90% decrease in lethal heart attacks appears to be one benefit. In the Standard American Diet (SAD), which consists of too much carbohydrate (flour products, starchy foods, and sugar and corn syrup enhanced foods and drinks), appetite is stimulated by the absence of minerals such as magnesium. Consequently, avoiding carbohydrates terminates appetite, and resulting weight loss can be dramatic and rapid. As shown in this figure from Dr. Mildred Seelig's new book (The Magnesium Factor), the SAD has too much calcium and sodium and too little magnesium and potassium for optimum health and longevity. Doctors do not notice these problems using normal blood tests, because these are intracellular minerals that can only be assessed inside of cells. Red blood cell tests and specialized intracellular tests are available, but are not routinely used.

One reason life is extended by these diets is because as more magnesium is consumed, the lower C-reactive protein becomes. C-reactive protein is a marker of chronic inflammation which is a primary indicator of diabetes and heart attack risk. C-reactive protein management is a major goal of pharmacutical companies. This is one of the most carefully guarded secrets of health, and could only have been reported by researchers having a vested interest in improving peoples' health, and not corporate income. This is exactly what happened and this critically important work was first published in 2002 by the team of F. Guerrero-Romero and M. Rodriguez-Moran working at the Medical Research Unit in Clinical Epidemiology, General Hospital of the Mexican Social Security Institute, Durango, Mexico. Do you really believe that Pfizer would support and publish such research? Not me! The abstract for the Guerrero-Romero and M. Rodriguez-Moran article reads:

"OBJECTIVE: To examine the association between serum magnesium levels and C-reactive protein (CRP) in non-diabetic, non-hypertensive obese subjects. DESIGN: Cross-sectional study. SUBJECTS: A total of 371 subjects, 101 men and 270 women. Of them 138 lean (37.2%), 133 (35.9%) overweight, and 100 (26.9%) were obese, matched by age. MEASUREMENTS: Fasting and 2 h serum glucose following a 75 g oral glucose load. Fasting serum total cholesterol, HDL- and LDL-cholesterol, triglycerides, C-reactive protein (CRP), albumin; and magnesium levels; urinary protein excretion; body mass index (BMI), waist-to-hip ratio (WHR), and blood pressure. RESULTS: The presence of CRP was documented in four (2.9%) lean, 13 (9.8%) overweight, and 20 (20.0%) obese subjects, and decreased magnesium levels (equal or less than 1.8 mg/dl), in 2 (1.45%) lean, 7 (5.2%) overweight, and 19 (19%) obese subjects. The lowest serum magnesium levels and the highest CRP concentrations were documented in the obese subjects. Twenty-three (82.1%) of the subjects with low serum magnesium (five overweight and 18 obese) showed CRP concentration equal or more than 10 mg/l. There was a graded significant decrease between CRP concentration and serum magnesium levels (r = -0.39, P = 0.002). The odds ratio (CI95%) between magnesium and CRP adjusted by age, sex, BMI and glucose tolerance status for the subjects within the low quartile of magnesium distribution was 2.11 (1.23-3.84). CONCLUSION: The results of this study show that low serum magnesium levels are independently related to elevated CRP concentration, in non-diabetic, non-hypertensive obese subjects."

Consequently, the line reading "There was a graded significant decrease between CRP concentration and serum magnesium levels (r = -0.39, P = 0.002)", shows that there is an inverse relationship between magnesium blood levels and CRP, which translates to, "if you want a heart attack, don't take magnesium".

These two cultural errors (low magnesium and low potassium) appear to be the foundation stones of much of modern medical practice and pharmaceutical drug trade. If we did not make these mistakes, the incidence of lethal and non-lethal heart attacks, stroke and many other chronic diseases should be reduced by 60 to 90%, and the necessity for much of modern medicine and pharmaceutical drugs eliminated. These two errors appear to cause the United States to be the most highly drugged people on Earth. The figure above and to the right concerning national cardiac illness from Dr. Mildred S. Seelig's new book (The Magnesium Factor) shows the national heart attack rates correlated with the dietary ratio of calcium and magnesium. In the United States, we believe with all our heart that the best ratio of calcium is about 3 to 1. That means about 1200 mg of calcium to 400 mg of magnesium daily. Some of the above listed nations know we are idiots in our belief, but that is for us to figure out for ourselves. We are paying the price for our believe in calcium with the highest lethal heart attack rate in the world.

You say Finland looks higher? Yes, but this figure was computed from 1977 medial research data, and the Finns, acting as a nation, decided to terminate their salty, high calcium diet and go to a diet high in potassium and magnesium. Now their incidence of heart attack is lower than Japan, which is strong evidence that the ratio of calcium to magnesium is largely responsible for our heart problems. Read more here. Why do we insist upon eating foods that are low in magnesium?  This makes no sense at all unless you are a conspiracy theoriest and believe that the medical-pharmaceutical complex is more interested in making money than keeping us well.  Look.  It is simple, the actin fibers of the heart are stimulated by calcium, and then relaxed by magnesium. An electrical charge produced by magnesium then pushes the calcium to the opposite side of the cell. Thus, calcium helps to produce the heartbeat, and magnesium regulates it. How can your heart relax without enough magnesium? It can't! You die young, just a little while after your digestive system goes South upon modest aging! Read Dr. Seelig's book!  Also, read this scientist's brief article about preventing arteriosclerosis, heart attacks, Infant death syndrome (SIDS), hypertension, bone fractures, epilepsy, diabetes, alcoholism, kidney stones, leg cramps, nervousness with a proper ratio of calcium to magnesium.

What can we do about this horrible situation? First, condition yourself to think outside the box. Consider the consequences of this page (and its resources and many, many others) being correct and your classically trained physician, nutritionist, pharmacist, dietitian and popular press resources being wrong. Consider the above figure and read Dr. Seelig's book. She is a medical doctor and a highly trained scientist, and is one of the foremost authorities on magnesium biochemistry on Earth.

The first and easiest step toward health and longevity is to throw away your regular table salt and never use it again. Replace table salt with Morton's Lite Salt for those people needing a balanced sodium and potassium intake due to hard labor, physical exercise or sweating and no other significant intake of sodium chloride. Alternatively, Morton's Salt Substitute (nearly pure potassium chloride) can be used by people not doing physical labor, exercise and sweating, or those receiving significant amounts of sodium chloride from other sources. Use these "salts" exactly like you currently use regular table salt. If your heart rate is too high, potassium chloride will lower it in a dose-dependent fashion, and such also suggests a necessity for less sodium. Try to avoid salty foods away from home, and obviously, avoid salty fast food and restaurant food.

Yes, too much potassium chloride will lower your heart rate to zero, consequently never abuse it.

If your physician thinks this nutrition stuff is bogus, find a University trained naturopathic physician in your city using this link. They are vastly better trained and informed on nutritional treatments of disease and disease prevention than most general practice medical doctors. They should be considered as our primary care physicians. Alternatively, you can study, and adapt the very healthy Paleolithic diet, which was the original human food, before mankind messed with it. Or you can study the similar Dr. Atkins diet. At least you should learn why our modern diet really sucks and why it appears to cause cancer.

natural food pyramidConsider this natural food pyramid to be your general guide to vastly improved health. It is similar to the Paleolithic diet. Notice that the entire bottom rung of the USDA food pyramid (bread, cereal, rice and pasta group) is missing. Remember that the USDA primary purpose is to promote American agriculture (including animal health), not human health. Human health in the United States is the responsibility of the Food and Drug Administration, which tries to keep humans nontoxic from bad foods and drugs, which competes against the Social Security Administration, which has an unintentional, but vested interest in seeing that we all die before we take much out of Social Security.

Do you think that the "new" and "improved" USDA food pyramid suggests more consumption of high magnesium foods like nuts? NO! They did not do much to increase magnesium consumption at all. Apparently they still want us to die young. On your own, you must seek out and eat high magnesium-low calcium foods such as: cocoa powder, wheat bran, wheat germ, buck wheat, rye, avocado, Brazil nuts, cashews, filberts, pecans, walnuts, peanut butter, fruit and honey bars, and sesame bars. Much more information on high magnesium-low calcium foods is at this very large, slow to load (135 page) report.  You will notice that these high magnesium-low calcium foods are also considered to be fattening, thus they tend to be avoided causing enormous health problems, but great profits for physicians, hospitals and morticians! Eating them is best due to their broadly beneficial nutrient profiles, but supplementing with magnesium (and perhaps a few other) dietary supplements will work too, if high calcium foods such as cheese are restricted. Remember that most of the non-Western world has never seen a calcium supplement, and adults outside the United States rarely drink milk, and they do very well without them. Also, remember that your cells must have fat (butter, lard, coconut oil and other wonders) or you die. Just avoid the commercial trans-fats.

Most people will do well with any of the organic magnesium compounds currently available such as magnesium taurate (excellent for older people or hyper or depressed people), magnesium glycinate, lactate, chloride, sulfate, citrate, gluconate, malate and so forth. However, magnesium glutamate and magnesium aspartate (or any glutamates and aspartates by other aliases) can cause depression because they are excitatory neurotoxins and should be avoided. Also generally contraindicated are magnesium oxide and magnesium hydroxide, which are not biologically useful except in high doses which are given to treat constipation (a symptom of calcium toxicity), which can cause diarrhea in overdose.

Magnesium supplemental dosage? As high as you can tolerate without it causing diarrhea. Use it to prevent constipation. Take it with meals and bedtime. A bedtime dose will help you sleep like a baby. A reasonable dose would be about 100 mg of magnesium with each meal and at bedtime. The United States RDA for magnesium is 400 mg per day. In Canada, those easy going folks have a 600 mg RDA for magnesium and have a reduced need for pharmaceutical drugs as a consequence. The Canadians use less than 2% of the world's pharmaceutical drug supply, while the sickly Americans use over 55 percent. Considering that most people in the United States do not get the RDA of magnesium, this supplemental dose would be appropriate, and will greatly reduce the need for pharmaceutical drugs of many types, particularly cardiac, chronic pain and psychiatric. Magnesium is also antidepressant, anti-anxiety and anti-stress, and greatly prevents and aids these conditions. If your mental health is a concern, then you will need to read this large article on preventing and treating depression and many other mental and physical disorders with magnesium taurate. If you are aging at the "normal" rate or faster, did you know that aging is greatly accelerated by too little magnesium and too much calcium? See this link and this link for the lowdown on what really causes aging. It is a matter of cellular (particularly mitochondrial) calcification. Free your cells of toxic calcium and live longer while feeling younger. Worried about high cholesterol? Magnesium keeps it down without drugs. Lipid lowering drugs can be replaced by magnesium? Heaven forbid! Look at the loss of revenue by pharmaceutical drug pushers if that little tid-bit gets out!

WOW! Jane E. Brody, the health writer for the New York times did a really good, concise article about magnesium deficiency. Read the original article here.

Click on image to access the Harvard Health Letters, November 2002 Grain Drain article - 1 mb PDF fileYour bones will fall apart without huge doses of calcium? Not really, that is just the dairy industry and food supplements salesmanship, not science. Although calcium is found in very large amounts in bone, we want that calcium to remain in the bone, not to become free and float around in our blood causing inflammation, tissue damage, chronic pain and death. Magnesium is required to maintain bone integrity and to keep excessive calcium out of soft tissues (heart muscles, arteries, brain etc.) where it causes most of the premature death and morbidity in the United States and the West. When the body does not get enough magnesium--cytokines, certain inflammatory proteins known to affect bone health--are released into the blood stream. The body also secretes less parathyroid hormone, which is vital in regulating calcium in the blood and formation of vitamin D in the kidneys (two more important factors in bone health). People who drink a lot of alcohol or take diuretics and those with diabetes are especially at risk for magnesium depletion. Acute deficiencies can also cause cramps, seizures and serious heart problems. Read more about the real cause of low bone mass and heart attacks here. First, cast away your mental block against new, contrarian information and learn to live 30 to 40 years longer than Social Security wants you to live.

Also, Vitamin K, the nutrient found in chlorophyll is vitally necessary to prevent calcium from attaching to the insides of our arterial walls, constituting the process of atherosclerosis. Without enough Vitamin K, calcium will not properly deposit in bone, thus osteoporosis develops. Without enough Vitamin K, proper blood clotting (in response to a wound) does not properly occur. Do you think you need to eat more dark green vegetables? Do you remember your doctor telling you to eat more dark green vegetables? The color of chlorophyll (which contains Vitamin K) is green. Does this give you a clue to how to prevent early cardiac death? Eat your vegetables? DUH! Read more about it at this Life Extension Foundation page.

If you really want to screw up Social Security, supplement your diet with several tablespoons daily of coconut oil, garlic and especially Kefir. Why? They are wonderfully anti-fungal and greatly preserve your gut's ability to absorb magnesium from your diet, thus greatly extending and improving life. However, Kefir is high in calcium and one should be careful using it. See this link for more information on these anti-fungals. Another vital nutrient in aging is the conditional essential amino acid taurine. It is vital in babies and, recently, appears essential in aging. It is found in mother's milk and in meat. As we age, our ability to absorb it from our food and/or to make it in our liver declines, and that decline appears to be an important cause of certain eye (macular degeneration), heart and mental illnesses. That is why magnesium taurate, available at most health food stores, is so wonderful. See this link for more information on taurine.

If you decide to live to be 100, then you will want to retain your mental facilities as well as look and feel good. Such appears much more likely with magnesium supplementation or a high magnesium diet because magnesium has been shown to displace aluminum in some biological systems. Aluminum (III) is believed to be involved in Alzheimer's Disease. Magnesium is low in Alzheimer's and supplements of it should help prevent accumulation of aluminum in the brain, although there is some debate as to whether or not large supplements of magnesium could cure Alzheimer's Disease. In fact, Dr. Jean Durlach, another world-class magnesium researcher writes: "Magnesium depletion, particularly in the hippocampus, appears to represent an important pathogenic factor in Alzheimer's disease. It is associated with high aluminum incorporation into brain neurons. This type of magnesium deficit cannot respond to mere Mg supplementation, but requires correction of the dysregulation inducing this Mg depletion." The moral here? Never let your magnesium get low, and avoid aluminum like the plague! Do not use aluminum cook ware or take aluminum (or calcium) antacids or aluminum in any drug for any reason. The benefit is not worth the risk. If you need a laxative, use magnesium hydroxide, never aluminum or calcium products. Also, solution chemists say that tea is a source of aluminum, which is biologically available only if the tea is acidified with lemon or lime juice. Always do as the Brits do, drink your tea in a civilized manner with milk or cream, thus preventing the aluminum from becoming biologically available.

How did we get into this mess? I attribute these long-standing, cultural error to be the result of our mindless desire for white bread, white pasta, white rice, white sugar and white pastries. What that actually means is that we have decided "for no particularly good reason", as Forrest Gump would say, that the minerals and other nutrients found in the germ and bran found in the non-white part of wheat are not necessary for human health and that we should feed them to pigs instead. This is a cultural mistake that originated in the late nineteenth century and has been the plague of mankind (but a benefit to pigs) ever since.

Now that we know what our main health problem is, we can fix it. Right? NO! AT LEAST NOT FOR LONG! Our access to these vital nutrients will be restricted in the near future to protect international pharmaceutical company income via the World Health organization's CODEX treaty with the United States and nearly all Western and industrial economies. There is nothing we can do about it. The Congress was set up by the multi-national drug pushers, and we will all pay the price for the Congress's inattention to details upon invocation of CODEX. They will be in position to create and market nutrient-drugs at 10 to 50 times their cost of today, while the grain producers get to continue starving us of our minerals. What a deal.

Some final notes: Once you get the hang of the above low calcium, low sodium, and high magnesium, high potassium diet, most low carbohydrate food/drink choices will work and be healthy while you loose weight and restore your youthful appearance. However, if you really want to do the diet thing right, you must avoid all foods prepared by corporations. This means do not eat any "food" that has a long shelf life, that specifically means all "foods" sold in a box, bottle, can, wrapper or other container. Rather, think eat only "living foods". If the food is alive and will grow if you stick it in the ground and give it water, it is a real human food and is healthy. We can't stick our fresh meat, fish, fowl, and eggs in the ground and have them grow, but they are the exception. They are all fine and must be part of our diets. Vegetarians are not the healthiest people. Obviously, exercise, at least walking, lifting and carrying things is vital to keeping healthy, and it makes life more interesting.  Exceptions to eating low glycemic index foods include avoiding those foods to which you are allergic. As a final note, never drink soft drinks, milk or alcoholic beverages. Never use tobacco! Unless you are very, very stupid, then tobacco is fine. Avoid use of all drugs, both illegal and legal. The side effects from some legal drugs (particularly psychiatric and geriatric) are vastly worse than the side effects of many illegal drugs.

Do you say that your weight is "genetic" and that it can't be helped? Bull shit! There is only one cause of obestity, and that is calories intake exceeds calories used. Period. There are no excuses for being a pig.

Onward to the Glycemic Index table (with Glucose = 100 ):


 
Food Name and Manufacturer
Glycemic Index
Serving (grams)
Carbohydrates / Serving (grams)
Glycemic load 

(when only one value is given, the value given is the GI)

White rice, boiled, low-amylose (Turkey) 
139 
150 
42 
58.4

Tofu-based frozen dessert, chocolate with high-
fructose (24%) corn syrup (USA) 
115 




Glucose (100 g test portion) 
114 
10 
9.9 
11.3

Fruity-Bix™ breakfast cereal, berry (Weet-bix 
with dried fruit) 
113 




White rice, type not specified, boiled (Kenya) 
112 
150 
42 
47

Glucose (dextrose) (50 g test portion) 
111 
10 
9.9 
11

Potato, Russet Burbank, baked without fat (USA) 
111 
150 
21.8 
24.1

Sucrose (25 g test portion) 
110 
10 
10 
11

Maize meal porridge/gruel (Kenya) 
109 




Jasmine rice, white long grain, cooked in rice 
cooker 
109 
150 
42 
45.8

Millet flour porridge (Kenya) 
107 
250 
 
 

Maltose (50 g test portion) 
105 
 
 
 

White rice, type not specified, boiled 13 min, 
then baked 10 min (Italy) 
104 
150 
42 
43.7

Millet/Ragi (Eleucine coracana) flour eaten as 
roasted bread (India) 
104 
 
 
 

Dates, dried (Australia) 
103 
60 
40.3 
41.5

Glucose (25 g test portion) 
103 
10 
9.9 
10.2

Corn muffin, low-amylose 
102 
57 
 
 

Pancakes, buckwheat, gluten-free, made from 
packet mix 
102 
77 
24.8 
25.3

White rice, type not specified, boiled 13 min 
(Italy) 
102 
150 
42 
42.8

Glucose, Glucodin™ glucose tablets (50 g test 
portion) 
102 
10 
9.9 
10.1

Cliff bar®, cookies and cream 
101 
 
 
 

Potato, Desiree, peeled, boiled 35 min (Australia) 
101 
150 
19.5 
19.7

GatorLode®, orange (USA) 
100 
 
 
 

Glucose (50 g test portion) 
100 
10 
9.9 
9.9

Parboiled rice, eaten as part of a traditional 
Indian meal (India) 
99 
150 
41 
40.5

Roll-Ups®, processed fruit strips 
99 
 
 
 

Glutinous rice, white, cooked in rice cooker 
98 
 
 
 

Middle Eastern flatbread, unleavened 
97 
30 
16.2 
15.7

Amaranth grain popped, eaten with milk and non-
nutritive sweetener 
97 
 
 
 

Amaranth (Amaranthus esculentum) popped, 
eaten with milk and non-nutritive sweetener 
97 
 
 
 

Parsnips (Canada) 
97 
80 
8 
7.8

Potato, Instant mashed, Idahoan (USA) 
97 
150 
22.8 
22.1

Glucose (dextrose) (50 g test portion) 
96 
50 
49.5 
47.5

Glucose (50 g test portion) 
96 
10 
9.9 
9.5

Glucose (50 g test portion) 
96 
10 
9.9 
9.5

Lucozade®, original [sparkling glucose energy 
drink] 
95 
269 
42.8 
40.6

Baguette, white, plain (France) 
95 
30 
15.9 
15.1

Farex™ baby rice 
95 
8 
6 
5.7

Instant doongara rice, white, cooked 5 min 
94 
150 
42 
39.5

Potato, Russet Burbank, baked without fat (USA) 
94 
200 
29 
27.3

Parsnips (Canada) 
97 
80 
8 
7.8

Potato, Instant mashed, Idahoan (USA) 
97 
150 
22.8 
22.1

Glucose (dextrose) (50 g test portion) 
96 
50 
49.5 
47.5

Glucose (50 g test portion) 
96 
10 
9.9 
9.5

Glucose (50 g test portion) 
96 
10 
9.9 
9.5

Lucozade®, original [sparkling glucose energy 
drink] 
95 
269 
42.8 
40.6

Baguette, white, plain (France) 
95 
30 
15.9 
15.1

Farex™ baby rice 
95 
8 
6 
5.7

Instant doongara rice, white, cooked 5 min 
94 
150 
42 
39.5

Potato, Russet Burbank, baked without fat (USA) 
94 
200 
29 
27.3

Pelde rice, white, boiled (low-amylose) 
93 
150 
42 
39.1

Glucose (50 g test portion) 
93 
10 
9.9 
9.2

Scones, plain, made from packet mix 
92 
25 
11.8 
10.9

Cornflakes™ breakfast cereal 
92 
30 
25.2 
23.2

Rice pasta, brown, boiled 16 min 
92 
180 
38.5 
35.4

Glucose (25g test portion eaten with oats) 
92 
10 
9.9 
9.1

Carrots (Canada) 
92 
80 
4.2 
3.9

Potato, Pontiac, peeled, cubed, boiled 15 min, 
mashed (Australia) 
91 
150 
19.5 
17.7

Rice cracker, plain 
91 
25 
19.9 
18.1

Cactus jam (Stenocereus thurberi)(Pima Indian, 
USA) 
91 
30 
19.8 
18

Wheat, type not specified (India) 
90 
 
 
 

Strawberry processed fruit bars, Real Fruit Bars 
90 
 
 
 

Burger Rings™, barbeque-flavored extruded snack 
food 
90 
50 
27.5 
24.8

Real Fruit Bars, strawberry 
90 
30 
18.1 
16.3

Pongal (rice and roasted green gram dhal, 
pressure cooked) (India) 
90 
 
 
 

Gatorade®, orange (USA) 
89 
 
 
 

Rice Chex™ breakfast cereal 
89 
 
 
 

GatorPro®, chocolate (USA) 
89 
 
 
 

Popcorn, plain, cooked in microwave oven, Uncle 
Toby's brand 
89 
20 
6.4 
5.7

Maltidex 200 (50% maltitol) (25 g test portion) 
89 
 
 
 

Waxy rice, boiled (low-amylose (0-2%)) 
88 
150 
42 
37

Potato, Pontiac, peeled, boiled 35 min (Australia) 
88 
150 
19.5 
17.2

Potato, instant mashed (Canada) 
88 
150 
22.8 
20.1

Lamingtons [sponge dipped in chocolate and 
coconut] 
87 
50 
24 
20.9

White Turkish bread, wheat flour (Turkey) 
87 
 
 
 

Wholemeal (wholewheat) flour bread (Kenya) 
87 
50 
19 
16.5

Crispix™ breakfast cereal 
87 
30 
20.8 
18.1

Sungold rice, Pelde, parboiled (low-amylose), 
boiled 
87 
150 
41 
35.6

Calrose brown rice, boiled 
87 
150 
47.7 
41.5

Instant rice, white, cooked 6 min, Trice brand 
(Australia) 
87 
150 
42 
36.5

Parboiled rice, Pelde, Sungold brand, low-amylose 
87 
150 
41 
35.6

Corn Thins, puffed corn cakes, gluten-free 
87 
25 
19.7 
17.1

Puffed rice cakes, Calrose white rice (low-
amylose) 
87 
25 
18.5 
16.1

Honey, unspecified type (Canada) 
87 
25 
20.5 
17.9

Potato, Sebago, peeled, boiled 35 min (Australia) 
87 
150 
19.5 
17

Turkish bread, white wheat flour 
87 
 
 
 

Schinkenbrot, Riga brand rye bread 
86 
30 
13.3 
11.4

Cornflakes™ breakfast cereal 
86 
30 
25.2 
21.6

Broken rice, white, cooked in rice cooker 
86 
150 
42 
36.1

Potato, instant mashed, Edgell's Potato Whip™ 
86 
150 
22.8 
19.6

Potato, instant mashed (Canada) 
86 
150 
22.8 
19.6

Lebanese bread (white, unleaved), hummous, 
falafel and tabbouleh 
86 
 
 
 

Glutinous rice 
86 
 
 
 

Pikelets, Golden brand 
85 
40 
20.2 
17.2

Rice Bubbles™ breakfast cereal, plain puffed rice 
85 
50 
43.7 
37.1

Glucose (dextrose) (50 g test portion) 
85 
50 
49.5 
42.1

100 g Glucose + 20 g acacia gum 
85 
10 
9.9 
8.4

Molenberg™ bread 
84 
 
 
 

Chocapic™ breakfast cereal 
84 
30 
 
 

Special K™ breakfast cereal 
84 
30 
20.8 
17.5

Millet/Ragi (Eleucine coracana)(India) 
84 
150 
34.8 
29.2

Corn Chex™ breakfast cereal 
83 
30 
 
 

Shredded Wheat™ breakfast cereal 
83 
30 
21.7 
18

Calrose white medium grain rice, boiled (low-
amylose) 
83 
150 
42 
34.9

Pretzels, oven-baked, reduced-fat, traditional 
wheat flavour, Parker's brand 
83 
30 
19.4 
16.1

Power Bar®, chocolate (USA - 2002) 
83 
 
 
 

Potato, mashed (France) 
83 
150 
18.5 
15.3

Glutinous rice cake with dried sea algae (Japan) 
83 
 
 
 

Rice Krispies™ breakfast cereal 
82 
 
 
 

Team™ breakfast cereal 
82 
30 
 
 

Sucrose (30 g test portion) 
82 
10 
10 
8.2

Potato, microwaved (USA) 
82 
150 
19.5 
16

Poori (deep-fried wheat flour dough) with potato 
palya (mashed potato) (India) 
82 
 
 
 

Rice Bubbles™ breakfast cereal, plain puffed rice 
81 
30 
26.2 
21.2

Puffed Crispbread cracker biscuits, plain 
81 
25 
18.7 
15.1

PR bar®, cookies 'n cream 
81 
 
 
 

Tapioca, boiled with milk 
81 
250 
36.8 
29.8

Rice gruel with dried algae 
81 
 
 
 

Chapatti, wheat flour, thin, with green gram 
(Phaseolus aureus) dhal (India) 
81 
60 
23.3 
18.9

Arepa, made from ordinary dehulled dent corn 
flour (25% amylose) 
81 
100 
23.1 
18.7

Gluten-free white bread, sliced (gluten-free 
wheat starch) (UK) 
80 
 
 
 

Wonderwhite™, white wheat flour bread enriched 
with resistant starch (Hi Maize) 
80 
30 
12.5 
10

Cornflakes™ breakfast cereal 
80 
30 
25.2 
20.1

Corn Pops™ breakfast cereal 
80 
30 
26.9 
21.5

Energy Mix™ breakfast cereal 
80 
30 
 
 

Grapenuts™ Flakes breakfast cereal 
80 
 
 
 

Oat porridge made from roasted and steamed thin 
(0.5 mm) dehulled oat flakes (Sweden) 
80 
250 
20.3 
16.2

Puffed Wheat breakfast cereal 
80 
30 
21.2 
16.9

Sunbrown Quick™ rice, brown, boiled 
80 
150 
47.7 
38.2

Ice cream (half vanilla, half chocolate) (Italy) 
80 
 
 
 

Pizza, plain baked dough, served with parmesan 
cheese and tomato sauce (Italy) 
80 
100 
34.6 
27.7

Jelly beans, assorted colors 
80 
30 
24.4 
19.5

25 g glucose consumed 40 min after 3 g dried 
American ginseng (Panax quinquefolius L.) 
80 
10 
9.9 
7.9

Potato, instant mashed (Canada) 
80 
150 
22.8 
18.2

Salted rice ball 
80 
 
 
 

White rice with salted dried plum (umeboshi) 
(Japan) 
80 
 
 
 

Gluten-free multigrain bread 
79 
30 
12.8 
10.1

White wheat flour flatbread (Sweden) 
79 
30 
16.2 
12.8

Morning Coffee™ biscuits 
79 
25 
17.7 
13.9

Lychee, canned in syrup and drained, Narcissus 
brand (China) 
79 
120 
20.5 
16.2

46 g Glucose + 15 g apple and orange fiber 
extract (total carbohydrate content of drink = 50 
g) 
79 
10 
 
 

Broad beans (Canada) 
79 
80 
5.2 
4.1

Potato, Pontiac, peeled and microwave on high 
for 6-7.5 min (Australia) 
79 
150 
19.5 
15.4

Butter rice, warm white rice and butter (Japan) 
79 
150 
41.1 
32.5

White rice with dried fish strip (okaka) (Japan) 
79 
 
 
 

Gatorade®, Australia 
78 
254 
17 
13.3

Wholemeal (wholewheat) flour bread (Australia) 
78 
30 
11.4 
8.9

Fibre Plus™ breakfast cereal bar 
78 
30 
18.1 
14.1

Water crackers, plain 
78 
25 
17.8 
13.8

Optifuel ® (USA) 
78 
 
 
 

Corn pasta, gluten-free, boiled 
78 
180 
41.6 
32.4

25 g glucose with 3 g dried American ginseng 
(Panax quinquefolius L.) 
78 
10 
9.9 
7.7

Potato, Russet Burbank, baked without fat, 45-60 
min (USA) 
78 
150 
21.8 
17

Potato, new, unpeeled and boiled 20 min 
(Australia) 
78 
150 
19.5 
15.2

Sweet potato, kumara, boiled (New Zealand) 
78 
150 
20.7 
16.1

Green gram dhal with varagu (Paspalum 
scorbiculatum), pressure cooked (India) 
78 
 
 
 

Corn tortilla, fried, with mashed potato, fresh 
tomato and lettuce (Mexican) 
78 
100 
 
 

Fibre White™, white wheat flour bread enriched 
with resistant starch 
77 
30 
12.5 
9.6

Wholemeal (wholewheat) flour bread (Australia) 
77 
30 
11.4 
8.8

English Muffin™ bread 
77 
30 
11 
8.4

Coco Pops™ breakfast cereal, chocolate 
flavoured puffed rice 
77 
30 
26.2 
20.2

Cornflakes™ breakfast cereal 
77 
30 
25.2 
19.4

Honey Rice Bubbles™ breakfast cereal 
77 
30 
24.5 
18.9

Oat 'n Honey Bake™ breakfast cereal 
77 
 
 
 

K-Time Strawberry Crunch™ breakfast cereal bar 
(Kellogg's, Australia) 
77 
 
 
 

Golden Fruit biscuits 
77 
 
 
 

Vanilla Wafer biscuits 
77 
 
 
 

Sweet potato, kumara, boiled (New Zealand) 
77 
150 
21.2 
16.3

Roasted rice ball 
77 
 
 
 

White rice with sea algae rolled in sheet of 
toasted sea algae (Japan) 
77 
 
 
 

Dosai (parboiled and raw rice, soaked, ground, 
fermented and fried) with chutney (India) 
77 
150 
 
 

Idli (parboiled and raw rice + black dhal, soaked, 
ground, fermented, steamed) with chutney 
(India) 
77 
 
 
 

Jowar, roasted bread made from Jowar flour 
(Sorghum vulgare)(India) 
77 
 
 
 

Doughnut, cake type 
76 
47 
18.8 
14.3

Waffles, Aunt Jemima 
76 
30 
12.7 
9.6

Gluten-free fiber-enriched, sliced (gluten-free 
wheat starch, soya bran) (UK) 
76 
 
 
 

Blackbread, Riga brand rye bread 
76 
30 
13.3 
10.1

Amaranth : wheat (50:50) composite flour 
flatbread, unleavened (India) 
76 
 
 
 

Total™ breakfast cereal 
76 
30 
 
 

Pelde brown rice 
76 
150 
47.7 
36.3

Rice and maize pasta, gluten-free, Ris'O'Mais 
76 
180 
44.3 
33.7

Jelly beans, assorted colors 
76 
30 
24.4 
18.5

25 g glucose consumed 40 min before 3 g dried 
American ginseng (Panax quinquefolius L.) 
76 
10 
9.9 
7.5

Potato, boiled in salted water (India) 
76 
150 
19.5 
14.8

Chapatti, amaranth-wheat (50:50) composite 
flour, served with bottle gourd amd tomato curry 
(India) 
76 
60 
23.3 
17.7

Semolina (Triticum aestivum), pre-roasted (India) 
76 
150 
13.1 
9.9

Wholemeal (wholewheat) flour bread (South 
Africa) 
75 
30 
11.4 
8.5

Molenberg™ bread 
75 
 
 
 

Lebanese bread, white wheat flour, unleavened 
75 
30 
16.2 
12.2

Corn Bran™ breakfast cereal 
75 
30 
20.5 
15.4

Grapenuts™ breakfast cereal 
75 
 
 
 

Porridge made from raw rolled oats (USA) 
75 
250 
20.3 
15.2

Weetabix™ breakfast cereal, wheat biscuits 
75 
30 
18.9 
14.2

Long grain rice, parboiled, Uncle Ben's® brand, 20 
min cooking time 
75 
150 
41 
30.7

Pumpkin (South Africa) 
75 
80 
5.7 
4.3

French fries, frozen, reheated in microwave 
75 
150 
66.8 
50.1

Sports Plus® 
74 
 
 
 

Bread stuffing, Paxo 
74 
30 
7.8 
5.8

Bürgen™ dark Swiss rye bread 
74 
30 
13.3 
9.8

White spelt wheat flour bread (Slovenia) 
74 
 
 
 

Whole-wheat snack bread 
74 
 
 
 

Bran Flakes™ breakfast cereal 
74 
30 
18.4 
13.6

Cheerios™ breakfast cereal 
74 
30 
 
 

Cornflakes, high-fiber, breakfast cereal 
74 
30 
25.2 
18.6

Instant Cream of Wheat™, breakfast cereal 
74 
 
 
 

Wholemeal oat flour porridge (flour:water = 1:3), 
boiled 2.5 min (Sweden) 
74 
 
 
 

Weetabix™ breakfast cereal, wheat biscuits 
74 
30 
18.9 
14

Puffed rice, white, cooked 5 min, Uncle Ben's 
Snabbris® brand 
74 
150 
 
 

Graham Wafers 
74 
 
 
 

Premium Soda Crackers 
74 
25 
17.8 
13.1

Nachips™ 
74 
 
 
 

Twisties™, cheese-flavoured, extruded snack, 
rice and corn 
74 
50 
27.8 
20.6

Met-Rx bar®, vanilla 
74 
 
 
 

Potato, instant mashed (France) 
74 
150 
22.8 
16.9

Maize meal porridge, refined, maize-meal:water = 
1:3 (South Africa) 
74 
 
 
 

Cupcake, strawberry-iced 
73 
38 
19 
13.8

Kaiser bread rolls 
73 
 
 
 

White bread, wheat flour, hard, toasted (Italian) 
73 
30 
17.7 
12.9

Wonder™, enriched white bread, wheat flour 
73 
 
 
 

Wholemeal (wholewheat) flour bread (USA) 
73 
30 
11.4 
8.3

Sultana Bran™ breakfast cereal 
73 
30 
18.3 
13.3

Prince Energie+ biscuits 
73 
 
 
 

Stirfried vegetables with chicken and boiled white 
rice, home made (Australia) 
73 
 
 
 

Malbit CH (99% maltitol) (25 g test portion) 
73 
 
 
 

Potato, Prince Edward Island, peeled, cubed, 
boiled 15 min, mashed (Canada) 
73 
150 
19.7 
14.3

Bagel, white, frozen, reheated 
72 
70 
35.5 
25.6

French baguette (60 g) with chocolate spread 
(20 g) (France) 
72 
 
 
 

Rice bread with low-amylose Calrose rice 
72 
 
 
 

Wholemeal (wholewheat) flour bread (Canada) 
72 
30 
11.4 
8.2

Cornflakes™ breakfast cereal 
72 
30 
25.2 
18.1

Crunchy Nut Cornflakes™, cornflakes breakfast 
cereal with honey and peanuts 
72 
30 
22.9 
16.5

Mini Wheats™ breakfast cereal, blackcurrant 
72 
30 
20.9 
15.1

Wheat-bites™ breakfast cereal 
72 
30 
21.5 
15.4

Honey Goldies™ breakfast cereal, wheat biscuits 
with honey 
72 
 
 
 

Crunchy Nut Cornflakes™ breakfast cereal bar 
72 
30 
 
 

K-Time Just Right™ breakfast cereal bar 
72 
 
 
 

White rice, type not specified, boiled (Canada) 
72 
150 
42 
30.2

White rice, type not specified, boiled in salted 
water (India) 
72 
150 
42 
30.2

Parboiled rice (USA) 
72 
150 
41 
29.5

Watermelon, raw (Australia) 
72 
120 
6 
4.3

Commercial blended honey, NSW blend Capilano 
brand (28% fructose) (Australia) 
72 
25 
20.5 
14.8

Swede (rutabaga) (Canada) 
72 
150 
6.2 
4.4

White rice topped with raw egg and soy sauce 
(Japan) 
72 
 
 
 

Melawach + 15 g lupin (Lupinus albus) fiber 
(Israel) 
72 
 
 
 

Arepa, corn bread cake, made with corn flour 
(Mexico) 
72 
100 
23.1 
16.6

Gluten-free white bread, unsliced (gluten-free 
wheat starch) (UK) 
71 
 
 
 

White bread, wheat flour 
71 
30 
13.4 
9.5

White bread, wheat flour (South Africa) 
71 
30 
13.4 
9.5

White bread, wheat flour (Canada) 
71 
30 
13.4 
9.5

Wholemeal (wholewheat) flour bread (Canada) 
71 
30 
11.4 
8.1

Golden Grahams™ breakfast cereal 
71 
 
 
 

Golden Wheats™ breakfast cereal 
71 
30 
18.9 
13.4

Honey Smacks™ breakfast cereal, honey-covered 
puffed wheat 
71 
30 
24.5 
17.4

Pro Stars™ breakfast cereal 
71 
 
 
 

Millet, boiled (Canada) 
71 
150 
34.8 
24.7

Barquette Abricot biscuits, LU brand 
71 
40 
 
 

Kavli™ Norwegian Crispbread 
71 
25 
15.7 
11.1

Potato, mashed (South Africa) 
71 
150 
18.5 
13.1

Maize meal porridge, unrefined, maize-meal:water 
= 1:3 (South Africa) 
71 
 
 
 

Melawach (dough made from white wheat flour 
and butter, fried) (Yemenite, Israel) 
71 
 
 
 

Isostar® 
70 
 
 
 

Melba toast, Old London 
70 
30 
21.8 
15.3

White bread, wheat flour (USA) 
70 
30 
13.4 
9.4

White bread, wheat flour, Sunblest™ brand 
70 
30 
13.4 
9.4

Helga's™ traditional wholemeal bread 
70 
30 
11.4 
8

Stay Trim™, whole grain bread (Natural Ovens, 
USA) 
70 
30 
12.8 
8.9

Whole wheat Goldies™ breakfast cereal, wheat 
biscuits 
70 
30 
18.9 
13.2

Lite-Bix™, plain, no added sugar (Sanitarium, 
Australia) 
70 
30 
19.4 
13.6

Sao™, plain crackers 
70 
25 
16.5 
11.5

Banana, raw (South Africa) 
70 
120 
23.9 
16.7

Kidney beans, dried, soaked 12 h, stored moist 24 
h, steamed 1 h (India) 
70 
150 
24 
16.8

Life Savers®, peppermint candy 
70 
 
 
 

Pop Tarts™, double choc 
70 
36 
28.3 
19.8

Skittles® 
70 
30 
29.5 
20.7

Potato, Nardine, boiled (New Zealand) 
70 
150 
19.5 
13.7

Potato, New (Canada) 
70 
150 
19.5 
13.7

Tapioca (Manihot Utilissima), steamed 1 h (India) 
70 
250 
 
 

Low-protein white rice with dried sea algae 
(Japan) 
70 
 
 
 

Banana, (Musa sapientum), Nendra variety, 
unripe, steamed 1 h (India) 
70 
120 
23.9 
16.7

Fruit Leather (Stenocereus thurberi)(Pima Indian, 
USA) 
70 
 
Crumpet 
69 
50 
19.5 
13.4

Oatmeal muffin, made from packet mix 
69 
 
 
 

Gluten-free fiber-enriched, unsliced (gluten-free 
wheat starch, soya bran) (UK) 
69 
 
 
 

White bread, wheat flour (Canada) 
69 
30 
13.4 
9.3

White wheat flour bread, high-fiber 
69 
30 
12.5 
8.6

Wholemeal (wholewheat) flour bread (Canada) 
69 
30 
11.4 
7.8

Bürgen® Mixed Grain bread 
69 
30 
12.8 
8.8

Froot Loops™ breakfast cereal 
69 
30 
26.1 
18

Porridge made from raw rolled oats (Canada) 
69 
250 
20.3 
14

Oat porridge made from roasted thin (0.5 mm) 
dehulled oat flakes (Sweden) 
69 
250 
20.3 
14

Special K™ breakfast cereal 
69 
50 
34.7 
23.9

Weet-Bix™ breakfast cereal, wheat biscuits 
69 
30 
18.9 
13

Cornmeal with margarine 
69 
150 
12.5 
8.6

Couscous, boiled 5 min (Tunisia) 
69 
150 
14.3 
9.8

Arborio risotto rice, boiled 
69 
150 
42 
29

White rice (Oryza sativa), boiled (India) 
69 
150 
42 
29

White rice, type not specified, boiled (Pakistan) 
69 
150 
42 
29

Milk Arrowroot™ biscuits, Arnotts brand 
69 
25 
17.7 
12.2

Ryvita™ rye crispbread (Canada) 
69 
25 
15.7 
10.8

White rice with low-fat milk (Japan) 
69 
 
 
 

Rice, (Oryza Sativa) boiled served with bottle 
gourd and tomato curry (India) 
69 
 
 
 

Upittu (roasted semolina and onions, cooked in 
water) (India) 
69 
 
 
 

Fanta®, orange soft drink 
68 
262 
32.5 
22.1

Cranberry juice cocktail, Ocean Spray® 
68 
253 
24.8 
16.9

XLR8 (USA) 
68 
 
 
 

Light rye bread 
68 
30 
13.5 
9.2

Helga's™ Classic Seed Loaf bread 
68 
 
 
 

Wholemeal barley flour porridge (flour:water = 
1:3), boiled 2.5 min 
68 
250 
20.3 
13.8

Sustain™ breakfast cereal 
68 
30 
21.1 
14.3

Vita-Brits™ breakfast cereal, wheat biscuits 
68 
30 
18.5 
12.6

Good Start™ breakfast cereal, muesli wheat 
biscuits 
68 
30 
19.7 
13.4

Cornmeal, boiled in salted water 2 min 
68 
150 
12.9 
8.8

Taco shells, cornmeal-based, baked 
68 
50 
27.2 
18.5

Long grain rice, parboiled, Uncle Ben's® brand, 10 
min cooking time 
68 
150 
41 
27.8

Ice cream, chocolate flavored (USA) 
68 
50 
9.9 
6.7

Gnocchi, Latina brand 
68 
180 
52.4 
35.6

Spaghetti, gluten-free, rice and split pea, canned 
in tomato sauce 
68 
 
 
 

Mars Bar® (USA) 
68 
60 
37.6 
25.5

Snickers Bar® (USA) 
68 
60 
32.5 
22.1

M'fino/Morogo, wild greens (South Africa) 
68 
 
 
 

Non-glutaminous rice flour, served warm with 
drink 
68 
 
 
 

Millet/Ragi, (Eleucine coracana), dehusked, 
soaked 12 h, stored moist 24 h, steamed 1 h 
(India) 
68 
150 
34.8 
23.7

Varagu (Paspalum scorbiculatum), pressure 
cooked 15 lb 12-15 min (India) 
68 
 
 
 

Breadfruit (Artocarpus altilis), raw (Australia) 
68 
120 
9.6 
6.5

Angel food cake 
67 
50 
27.5 
18.4

Croissant 
67 
57 
22 
14.7

Pancakes, prepared from shaker mix 
67 
80 
32.5 
21.8

100% barley flour bread 
67 
30 
 
 

Wholemeal barley flour bread (80% barley flour 
and 20% white wheat flour) (Sweden) 
67 
 
 
 

Klosterbrot wholemeal rye bread 
67 
 
 
 

Scalded spelt wheat kernel bread (Slovenia) 
67 
 
 
 

White wheat flour bread, high-fiber 
67 
30 
12.5 
8.4

Wholemeal (wholewheat) flour bread (Canada) 
67 
30 
11.4 
7.6

Wholemeal (wholewheat) flour bread (Canada) 
67 
30 
11.4 
7.6

Grapenuts™ breakfast cereal 
67 
 
 
 

Puffed Wheat breakfast cereal 
67 
30 
21.2 
14.2

Shredded Wheat™ breakfast cereal 
67 
30 
21.7 
14.6

Bebe Jemne Susenky biscuits 
67 
25 
17.7 
11.8

Breton wheat crackers 
67 
25 
17.8 
11.9

Stoned Wheat Thins, cracker biscuits 
67 
25 
17.8 
11.9

Chicken and noodles with vegetables, strained, 
Heinz for Baby from 4 months 
67 
120 
10.6 
7.1

White/wholemeal wheat bread with peanut butter 
(Canada) 
67 
 
 
 

Potato, mashed (Canada) 
67 
150 
18.5 
12.4

Curry rice (Japan) 
67 
150 
 
 

Bajra (Penniseteum typhoideum) (India) 
67 
30 
14.7 
9.9

Chapatti, bajra (India) 
67 
60 
23.3 
15.6

Upittu (roasted semolina and onions, cooked in 
water) (India) 
67 
 
 
 

Cordial, orange, reconstituted 
66 
259 
27.2 
17.9

Wholemeal barley flour bread (80% barley flour 
and 20% white wheat flour) with lactic acid 
66 
 
 
 

Wholemeal rye bread (Canada) 
66 
30 
13.3 
8.8

Wheat flour flatbread, unleavened (India) 
66 
30 
16.2 
10.7

Amaranth : wheat (25:75) composite flour 
flatbread, unleaved 
66 
 
 
 

Cream of Wheat™ breakfast cereal 
66 
30 
 
 

Healthwise™ for bowel health breakfast cereal 
66 
 
 
 

Life™ breakfast cereal 
66 
 
 
 

Muesli, unspecified (Canada) 
66 
30 
17 
11.2

Nutrigrain™ breakfast cereal 
66 
30 
20.9 
13.8

One Minute Oats, instant porridge 
66 
250 
20.3 
13.4

Barley, rolled (Australia) 
66 
150 
31.7 
20.9

Brown rice, boiled (Canada) 
66 
150 
47.7 
31.5

Doongara rice, brown, high amylose 
66 
150 
47.7 
31.5

Evergreen met Krenten biscuits 
66 
25 
 
 

Pineapple, raw (Australia) 
66 
120 
9.6 
6.3

Sirloin chop with mixed vegetables and mashed 
potato, home made (Australia) 
66 
 
 
 

Soup, green pea, canned 
66 
260 
9.6 
6.3

Yam (Dyscoria species) (Ghana) 
66 
 
 
 

Chapatti, amaranth-wheat (25:75) composite 
flour, served with bottle gourd and tomato curry 
(India) 
66 
60 
23.3 
15.4

Chapatti, wheat, served with bottle gourd and 
tomato curry (India) 
66 
60 
 
 

Chapatti, flour from malted wheat, moth bean 
(Phaseolus aconitifolius)and bengal gram (Cicer 
arietinum) (India) 
66 
60 
23.3 
15.4

Flan cake 
65 
 
 
 

Banana, oat and honey muffin, made from packet 
mix 
65 
50 
23.6 
15.3

Poweraid®, orange 
65 
 
 
 

Wholemeal barley flour bread (80% barley flour 
and 20% white wheat flour) with sodium 
propionate 
65 
 
 
 

Coarse oat kernel bread with 80% intact oat 
kernels and 20% white wheat flour (Sweden) 
65 
30 
12.8 
8.3

White wheat flour bread with 15 g psyllium fiber 
(Plantago psyllium) (Mexico) 
65 
 
 
 

Wholemeal (wholewheat) flour bread (Canada) 
65 
30 
11.4 
7.4

Barley porridge made from steamed thick (1.0 
mm) dehulled barley flakes (Sweden) 
65 
250 
 
 

Quick Oats, instant porridge 
65 
250 
20.3 
13.2

Thank Goodness™ breakfast cereal 
65 
 
 
 

Sultana Goldies™ breakfast cereal, wheat biscuits 
with sultanas 
65 
 
 
 

Cream Cracker biscuits 
65 
25 
16 
10.4

Rockmelon, Cantaloupe, raw (Australia) 
65 
120 
5.6 
3.7

Sweetcorn and rice, Heinz for Baby from 4 
months 
65 
 
 
 

Kugel (Polish dish containing egg noodles, sugar, 
cheese and raisins) (Israel) 
65 
 
 
 

Spaghetti, white, durum wheat semolina, boiled in 
0.7% salted water for 16.5 min 
65 
180 
44.3 
28.8

Sucrose (50 g test portion) 
65 
10 
10 
6.5

Sucrose (100 g test portion) 
65 
10 
10 
6.5

Potato, new, canned, Mint Tiny Taters™ brand, 
heated in microwave 3 min 
65 
150 
17.4 
11.3

Potato, peeled, steamed 1 h (Solanum 
Tuberosum) (India) 
65 
150 
19.2 
12.5

Glutaminous rice flour, instant, served warm with 
roasted ground soybean (Japan) 
65 
 
 
 

Quik™, strawberry drinking powder, dissolved in 
water 
64 
 
 
 

Wholemeal (wholewheat) flour bread (Canada) 
64 
30 
11.4 
7.3

Ploughman's™ Wholemeal bread, smooth milled 
64 
30 
11.4 
7.3

Semolina Bread (Kenya) 
64 
 
 
 

Long grain rice, white, Star brand, boiled 7 min 
64 
150 
42 
26.9

Parboiled rice, cooked 20 min, Uncle Ben's Natur-
reis® brand 
64 
150 
41 
26.2

Oro biscuits 
64 
 
 
 

Shortbread biscuits 
64 
25 
15.5 
9.9

Apricots, canned in light syrup 
64 
120 
13.6 
8.7

Raisins (Canada) 
64 
60 
42.7 
27.3

Macaroni and Cheese, boxed 
64 
 
 
 

Spaghetti, white, durum wheat, boiled 20 min 
(USA) 
64 
180 
44.3 
28.3

Soup, black bean 
64 
258 
12.9 
8.3

Salvation Jane honey (32% fructose) (Australia) 
64 
25 
20.5 
13.1

Sucrose (25 g test portion) 
64 
10 
10 
6.4

Beetroot (Canada) 
64 
80 
6.7 
4.3

Chapatti, maize, (Zea mays)(India) 
64 
60 
23.3 
14.9

Coca Cola®, soda 
63 
261 
27.1 
17.1

Pain au lait 
63 
 
 
 

Happiness™ cinnamon, raisin, and pecan bread 
63 
 
 
 

Wholemeal rye bread (Canada) 
63 
30 
13.3 
8.4

Wholemeal spelt wheat flour bread (Slovenia) 
63 
 
 
 

Rice Bubble Treat™ bar 
63 
 
 
 

Buckwheat (Canada) 
63 
150 
28.8 
18.1

Arrowroot biscuits 
63 
25 
17.7 
11.1

Rye crispbread (Canada) 
63 
25 
15.7 
9.9

Rye crispbread, Ryvita brand 
63 
25 
15.7 
9.9

Water crackers, plain (Canada) 
63 
25 
17.8 
11.2

Potato, Prince Edward Island, peeled, cubed, 
boiled in salted water 15 min (Canada) 
63 
150 
19.5 
12.3

White rice with pickled vinegar and cucumber 
(pickled food eaten before rice) (Japan) 
63 
 
 
 

Carrot muffin 
62 
57 
27.7 
17.2

Cytomax®, orange 
62 
 
 
 

French baguette (60 g) with butter (10 g) and 
strawberry jam (20 g) (France) 
62 
 
 
 

Pumperknickel bread, cocktail, sliced 
62 
30 
13.4 
8.3

Wholemeal rye bread (Canada) 
62 
30 
13.3 
8.2

Healthy Choice™ Hearty 100% Whole Grain bread 
62 
 
 
 

Barley porridge made from steamed thin (0.5 mm) 
dehulled barley flakes (Sweden) 
62 
250 
 
 

Just Right Just Grains™ breakfast cereal 
62 
30 
19.5 
12.1

Porridge made from raw rolled oats (Canada) 
62 
250 
20.3 
12.6

Sweet corn (South Africa) 
62 
80 
16.2 
10

Arrowroot plus biscuits 
62 
25 
17.7 
10.9

Digestive biscuits, Peak Freans 
62 
25 
17.7 
10.9

Grany Rush Apricot biscuits 
62 
 
 
 

Shredded Wheatmeal™ biscuits 
62 
25 
16.8 
10.4

Ice cream (USA) 
62 
50 
9.9 
6.1

Peach, canned in reduced-sugar syrup, SPC Lite 
62 
120 
14.6 
9.1

White bread with butter and skim milk cheese 
(Canada) 
62 
 
 
 

Udon noodles, plain, reheated 5 min 
62 
180 
44.3 
27.5

Kudos Whole Grain Bars, chocolate chip 
62 
 
 
 

Mars Bar® (Australia) 
62 
60 
37.6 
23.3

Puffed rice cakes, Doongara white rice (high-
amylose) 
61 
25 
18.5 
11.3

Milk, condensed, sweetened 
61 
325 
179.7 
109.6

Banana, processed fruit fingers, Heinz Kidz™ 
61 
30 
16.7 
10.2

Figs, dried, tenderised, Dessert Maid brand 
61 
60 
32.7 
19.9

Enercal Plus™, made from powder 
61 
 
 
 

Linguine, thin, fresh, durum wheat flour, 0.6% 
w/w monoglycerides, boiled 3 min (Sweden) 
61 
180 
44.3 
27

Rice noodles, dried, boiled 
61 
180 
38.5 
23.5

Heinz Kidz™ Fruit Fingers, banana 
61 
30 
16.7 
10.2

Muesli bar containing dried fruit, Uncle Toby's 
brand 
61 
30 
19.3 
11.7

Potato, Prince Edward Island, canned, heated in 
microwave 
61 
150 
17.4 
10.6

Kibbeh saynieh (made with lamb and burghul) 
61 
 
 
 

White rice with instant miso soup (soybean paste 
soup) (Japan) 
61 
 
 
 

White rice with pickled vinegar and cucumber 
(pickled food eaten with rice) (Japan) 
61 
 
 
 

Melawach (dough made from white wheat flour 
and butter, fried) (Yemenite, Israel) 
61 
 
 
 

Apricot, coconut and honey muffin, made from 
packet mix 
60 
50 
23.6 
14.1

Bran muffin 
60 
57 
20.9 
12.5

Just Right™ breakfast cereal 
60 
30 
19.5 
11.7

Muesli, No Name 
60 
30 
16 
9.6

Soy Tasty™ breakfast cereal (flaked grains, soy 
nuts, dried fruit) 
60 
30 
21.1 
12.7

Gem long grain rice, boiled 
60 
150 
42 
25.2

Gem long grain rice, boiled 
60 
150 
42 
25.2

Quick cooking white basmati, cooked 10 min, 
Uncle Ben's® Superior (Masterfoods Olen, 
Belgium) 
60 
150 
42 
25.2

Mango, ripe (Mangifera indica) (India) 
60 
120 
15.1 
9.1

Paw paw (papaya), ripe (India) 
60 
120 
8.3 
5

Papaya (Carica papaya) (Philippines) 
60 
120 
8.3 
5

Pizza, cheese 
60 
100 
34.6 
20.8

Soup, split pea 
60 
260 
9.6 
5.8

Sucrose (50 g test portion) 
60 
10 
10 
6

Sucrose (25 g test portion) 
60 
10 
10 
6

Sweet corn, boiled (USA) 
60 
80 
16.2 
9.7

Sweet corn, boiled (USA) 
60 
80 
16.2 
9.7

Potato, Ontario, white, baked in skin (Canada) 
60 
150 
20.3 
12.2

Chapatti, flour from roller dried wheat, moth bean 
and bengal gram (India) 
60 
60 
23.3 
14

Idli (parboiled and raw rice + black dhal, soaked, 
ground, fermented, steamed) with chutney 
(India) 
60 
 
 
 

Blueberry muffin 
59 
57 
27.7 
16.3

Pastry 
59 
57 
24.9 
14.7

Wholemeal barley flour bread (80% barley flour 
and 20% white wheat flour) with calcium lactate 
59 
 
 
 

Roggenbrot rye bread, Vogel's brand 
59 
30 
13.3 
7.8

Hunger Filler™, whole grain bread (Natural Ovens, 
USA) 
59 
 
 
 

Nutty Natural™ whole grain bread 
59 
30 
12.8 
7.5

Oat bran, raw 
59 
10 
5 
3

Maize (Zea Mays), flour made into chapatti 
(India) 
59 
50 
 
 

Sweet corn (Canada) 
59 
80 
16.2 
9.5

Digestive biscuits (Canada) 
59 
25 
17.7 
10.4

High-fiber rye crispbread 
59 
25 
15.7 
9.2

Grapes, black, Waltham Cross (Australia) 
59 
120 
17.9 
10.5

Vitari, wild berry, non-dairy, frozen fruit dessert 
59 
50 
7.4 
4.3

Creamed porridge, Robinsons First Tastes from 4 
months 
59 
75 
 
 

Rice pudding, Robinsons First Tastes from 4 
months 
59 
 
 
 

Haricot/Navy beans, pressure cooked at 15 psi 
for 25 min 
59 
150 
19.8 
11.7

White bread with butter (Canada) 
59 
 
 
 

Spaghetti, white, durum wheat semolina, boiled in 
0.7% salted water for 11 min 
59 
180 
44.3 
26.1

Sucrose (50 g test portion) 
59 
10 
10 
5.9

Sweet corn (Canada) 
59 
80 
16.2 
9.5

Sweet potato, peeled, cubed, boiled in salted 
water 15 min (Canada) 
59 
150 
26 
15.3

White rice and non-sugar yoghurt (yoghurt eaten 
before rice) (Japan) 
59 
 
 
 

Chapatti, maize, (Zea mays)(India) 
59 
60 
23.3 
13.7

Melawach + 15 g maize cob fiber (insoluble) 
(Israel) 
59 
 
 
 

Solo™, lemon squash, soft drink 
58 
262 
32.5 
18.8

Cracked wheat kernel 50% bread (Canada) 
58 
30 
12.8 
7.4

Bran Buds™ high-fibre breakfast cereal 
58 
30 
18.4 
10.7

Bran Chex™ breakfast cereal 
58 
30 
18.4 
10.7

Mini Wheats™ breakfast cereal, whole wheat 
58 
30 
20.9 
12.1

Porridge made from raw rolled oats 
58 
250 
20.3 
11.7

Porridge made from raw rolled oats (Australia) 
58 
250 
20.3 
11.7

Long grain rice, boiled 15 min 
58 
150 
42 
24.4

Mexican Fast and Fancy rice, Uncle Ben's® 
58 
150 
42 
24.4

Basmati rice, white, boiled 
58 
150 
42 
24.4

Digestive biscuits, gluten-free with maize starch 
(UK) 
58 
25 
17.7 
10.2

Banana, raw (Italy) 
58 
120 
23.9 
13.9

Banana, raw (Canada) 
58 
120 
23.9 
13.9

Kiwi fruit (Australia) 
58 
 
 
 

Peach, canned in heavy syrup 
58 
120 
9.7 
5.6

Met-Rx® meal replacement drink, vanilla (USA) 
58 
 
 
 

Rice vermicelli, Kongmoon 
58 
180 
38.5 
22.3

Spaghetti, white, durum wheat, boiled 10 min in 
salty water 
58 
180 
44.3 
25.7

Spaghetti, white, durum wheat, boiled 20 min 
(Australia) 
58 
180 
44.3 
25.7

Power Bar®, chocolate (Australia) 
58 
 
 
 

Pure Capilano honey 
58 
25 
20.5 
11.9

Sucrose (50 g test portion) 
58 
10 
10 
5.8

Sucrose (50 g test portion) 
58 
10 
10 
5.8

Potato, Ontario, white, peeled, cut into cubes, 
boiled in salted water 15 min (Canada) 
58 
150 
19.5 
11.3

Moroccan Couscous (stew of semolina, 
chickpeas, vegetables) 
58 
 
 
 

White rice and non-sugar yoghurt eaten together 
(Japan) 
58 
 
 
 

Sunflower and barley bread 
57 
30 
 
 

Wholemeal barley flour bread (80% barley flour 
and 20% white wheat flour) with higher dose 
sodium propionate 
57 
 
 
 

Sourdough rye (Canada) 
57 
30 
13.5 
7.7

Pita bread, white, unleavened (Canada) 
57 
30 
16.2 
9.2

Muesli, Natural 
57 
30 
16 
9.1

Hi-Bran Weet-Bix™ wheat biscuits with soy and 
linseed 
57 
30 
15.8 
9

Oat bran Weet-Bix™, wheat biscuits with oat 
bran 
57 
 
 
 

Sustain™ breakfast cereal bar 
57 
 
 
 

Gem long grain rice, boiled 
57 
150 
42 
23.9

Saskatchewan wild rice (Canada) 
57 
150 
29.1 
16.6

Precooked basmati rice in pouch, white, reheated 
in microwave, Uncle Ben's Express® brand 
57 
150 
42 
23.9

Bebe Dobre Rano Chocolate biscuits 
57 
50 
32.7 
18.6

Highland Oatcakes 
57 
 
 
 

Nutrigrain Fruits des bois biscuits 
57 
 
 
 

Sablé des Flandres biscuits 
57 
 
 
 

Ice cream (half vanilla, half chocolate) (Italy) 
57 
50 
 
 

Apricots, raw, (Italy) 
57 
120 
8.6 
4.9

Orange juice, reconstituted from frozen 
concentrate (USA) 
57 
264 
21.1 
12

Potato crisps, plain, salted 
57 
50 
23.8 
13.6

50 g Glucose + 14.5 g oat gum (78% oat ß-
glucan) 
57 
10 
 
 

30 g glucose with 150 g grilled beefburger, 30 g 
cheese, 10 g butter 
57 
 
 
 

White rice, dried sea algae and milk, eaten 
together (Japan) 
57 
 
 
 

Green gram, whole with varagu (Paspalum 
scorbiculatum), pressure cooked (India) 
57 
 
 
 

Poori (deep-fried wheat flour dough) with potato 
palya (mashed potato) (India) 
57 
 
 
 

Cranberry juice drink, Ocean Spray® 
56 
253 
24.8 
13.9

Volkornbrot, wholemeal rye bread 
56 
 
 
 

Muesli, Swiss Formula, natural 
56 
30 
16 
9

Fruity-Bix™ bar, fruit and nut, wheat biscuit 
cereal with dried fruit and nuts and yoghurt 
coating 
56 
 
 
 

White rice, type not specified, boiled (Canada) 
56 
150 
42 
23.5

Long grain rice, white, Uncle Ben's brand, boiled 
56 
150 
42 
23.5

Long grain rice, boiled 25 min (Surinam) 
56 
150 
42 
23.5

Doongara rice, white, boiled (high-amylose) 
56 
150 
42 
23.5

Paw paw (Carica papaya) (Australia) 
56 
120 
8.3 
4.6

Peach, raw (Italy) 
56 
120 
7.4 
4.2

Sultanas 
56 
60 
45 
25.2

Apple, apricot and banana cereal, Robinsons First 
Tastes from 4 months 
56 
4 
3 
1.7

Baked Beans, canned haricot/navy beans in 
tomato sauce 
56 
150 
16.8 
9.4

Potato, Russet Burbank, baked without fat 
(Canada) 
56 
150 
21.8 
12.2

Potato, Pontiac, peeled, boiled whole for 30 min 
(Australia) 
56 
150 
19.5 
10.9

Potato, boiled (Australia) 
56 
150 
19.5 
10.9

Taro, peeled, boiled (New Zealand) 
56 
150 
35.1 
19.7

Gari, roasted cassava dough (Manihot utilissima) 
(Ghana) 
56 
 
 
 

White rice, dried sea algae and milk (milk eaten 
before rice) (Japan) 
56 
 
 
 

White rice with fermented soybean (natto) 
(Japan) 
56 
 
 
 

White rice with roasted ground soybean (Japan) 
56 
Banana cake, made without sugar 
55 
80 
31.9 
17.6

Milo™ chocolate drinking powder dissolved in 
water 
55 
 
 
 

Pumpernickel bread (80% rye kernels) (Canada) 
55 
30 
13.4 
7.4

Pumperknickel bread, cocktail, sliced 
55 
30 
13.4 
7.4

Bürgen™ dark Swiss rye bread 
55 
30 
13.3 
7.3

Linseed rye bread 
55 
 
 
 

Healthy Choice™ Hearty 7 Grain bread 
55 
 
 
 

Honey & Oats bread, Vogel's brand 
55 
 
 
 

Wholemeal high-fibre barley flour porridge (50% 
regular barley flour: 50% high-fibre barley flour) 
(Sweden) 
55 
 
 
 

Frosties™ breakfast cereal, sugar-coated 
cornflakes 
55 
30 
26.2 
14.4

Alpen Muesli 
55 
30 
17.1 
9.4

Oat porridge made from thick (1.0 mm) dehulled 
oat flakes (Sweden) 
55 
250 
20.3 
11.1

Gem long grain rice, boiled 
55 
150 
42 
23.1

Garden Style rice, Uncle Ben's® 
55 
 
 
 

Semolina, roasted at 105 °C then gelatinised with 
water (India) 
55 
150 
13.1 
7.2

Digestive biscuits (Canada) 
55 
25 
17.7 
9.7

Grany en-cas Abricot biscuits 
55 
 
 
 

Highland Oatmeal™ biscuits 
55 
25 
15.8 
8.7

Rich Tea biscuits (Canada) 
55 
 
 
 

Jatz™, plain salted craker biscuits 
55 
25 
15.2 
8.3

Vita-Weat™, original crispbread, cracker biscuits 
55 
25 
17.1 
9.4

Apricot fruit spread, reduced sugar (Glen Ewin 
Jams, Para Hills, SA, Australia) 
55 
30 
9.4 
5.2

Fruit Cocktail, canned 
55 
120 
13.2 
7.3

Infant formula, Infasoy™, soy-based, milk-free 
55 
 
 
 

Sushi, roasted sea algae, vinegar and rice 
(Japan) 
55 
100 
21.8 
12

White wheat flour bread, butter, cheese, regular 
cow's milk and fresh cucumber (Sweden) 
55 
 
 
 

White bread with skim milk cheese (Canada) 
55 
 
 
 

Popcorn, plain, cooked in microwave oven, 
Green's brand 
55 
20 
6.4 
3.5

30 g glucose with 150 g grilled beefburger, 30 g 
cheese, 10 g butter 
55 
 
 
 

Curry rice with cheese (Japan) 
55 
150 
 
 

White rice, dried sea algae and milk (milk eaten 
after rice) (Japan) 
55 
 
 
 

Bajra (Penniseteum typhoideum), eaten as 
roasted bread made from bajra flour (India) 
55 
30 
14.7 
8.1

Dosai (parboiled and raw rice, soaked, ground, 
fermented and fried) with chutney (India) 
55 
150 
 
 

Semolina (Triticum aestivum), steamed (India) 
55 
150 
13.1 
7.2

Pound cake 
54 
53 
24.9 
13.4

Apple, oat and sultana muffin, made from packet 
mix 
54 
50 
23.6 
12.7

Fruit and Spice Loaf, thick sliced, toasting bread 
54 
30 
15.8 
8.6

Muesli bread, made from packet mix in bread 
making machine 
54 
 
 
 

Spelt wheat flour multigrain bread 
54 
 
 
 

Multigrain Loaf, spelt wheat flour (Australia) 
54 
30 
12.8 
6.9

Sourdough wheat bread (Australia) 
54 
30 
13.4 
7.3

Muesli, Lite 
54 
30 
16 
8.7

Special K™ breakfast cereal 
54 
30 
20.8 
11.2

Long Grain and Wild rice, Uncle Ben's® 
54 
 
 
 

Quick cooking wheat kernels 
54 
 
 
 

Semolina, steamed and gelatinised (India) 
54 
150 
13.1 
7

Oatmeal cookies (Canada) 
54 
25 
15.8 
8.5

Apple and mandarin juice, no added sugar, no 
preservatives 
54 
262 
25.7 
13.9

Custard apple, raw, flesh only (Australia) 
54 
120 
19 
10.2

Butter beans, dried, boiled with 15g sucrose 
(South Africa) 
54 
150 
 
 

Resource™ thickened orange juice, nectar 
consistency 
54 
 
 
 

Gluten-free pasta, maize starch, boiled 8 min 
(UK) 
54 
 
 
 

Maple syrup, pure Canadian, Queen brand 
54 
25 
16.8 
9.1

Pea, green (Pisum Sativum) (India) 
54 
80 
6 
3.2

Potato, white, boiled (Canada) 
54 
150 
19.5 
10.5

Potato, New (Canada) 
54 
150 
19.5 
10.5

Taro (Colocasia esculenta) peeled, boiled 
(Australia) 
54 
150 
35.1 
19

Semolina (Triticum aestivum) with fermented 
bengal gram dhal (Cicer arietum) 
54 
 
 
 

Chocolate butterscotch muffin, made from packet 
mix 
53 
50 
22.9 
12.1

Coca Cola®, soft drink 
53 
261 
27.1 
14.4

Orange juice, Quelch®, unsweetened, 
reconstituted from concentrate 
53 
263 
18.7 
9.9

Allsport®, orange 
53 
254 
17 
9

Quik™, chocolate drinking powder, dissolved in 
water 
53 
 
 
 

Wholemeal barley flour bread (80% barley flour 
and 20% white wheat flour) with sourdough 
(lactic acid) 
53 
 
 
 

Oat porridge made from steamed thick (1.0 mm) 
dehulled oat flakes (Sweden) 
53 
250 
20.3 
10.7

White rice, type not specified, boiled in salted 
water, refrigerated 16-20h, reheated (India) 
53 
150 
42 
22.3

Cracked wheat (bulgur/bourghul), boiled 20 min 
(Canada) 
53 
150 
 
 

Orange juice, unsweetened, reconstituted 
concentrate, Quelch brand 
53 
263 
18.7 
9.9

Plum, raw (Italy) 
53 
120 
7.8 
4.1

Mung bean, fried (Australia) 
53 
150 
17 
9

Linguine, thin, fresh, with 0.6% w/w 
monoglycerides and 30% w/w egg, boiled 3 min 
(Sweden) 
53 
180 
46.1 
24.4

Spaghetti, white, durum wheat flour, 0.6% w/w 
monoglycerides, boiled 12 min (Sweden) 
53 
180 
44.3 
23.5

Power Bar®, chocolate 
53 
 
 
 

Cranberry juice cocktail, Ocean Spray® 
52 
253 
24.8 
12.9

Milo™ chocolate drinking powder dissolved in 
water 
52 
 
 
 

Coarse wheat kernel bread with 80% intact 
kernels and 20% white wheat flour (Sweden) 
52 
30 
12.8 
6.6

Wholemeal (wholewheat) flour bread (Canada) 
52 
30 
11.4 
5.9

White rice, type not specified, boiled (France) 
52 
150 
42 
21.8

Long grain rice, white, pre-cooked (Uncle Ben's® 
Express rice, plain), microwaved 2 min 
52 
150 
41 
21.3

Durum wheat, precooked, cooked 20 min, Ebly 
brand 
52 
150 
 
 

Prince fourré chocolat biscuits 
52 
 
 
 

High-calcium cracker biscuits 
52 
30 
21.3 
11.1

Banana, over-ripe (Denmark) 
52 
120 
23.9 
12.4

Peach, canned in light syrup 
52 
120 
14.6 
7.6

Kidney beans, canned 
52 
150 
21.6 
11.2

Lentils, green, canned in brine 
52 
150 
10.7 
5.5

Spaghetti bolognaise, home made (Australia) 
52 
 
 
 

Yapunya honey (42 % fructose) (Australia) 
52 
25 
20.5 
10.7

Potato dumplings (white wheat flour, white 
potatoes, boiled in salted water (Italy)) 
52 
150 
43.7 
22.7

Corn tortilla (Mexican) 
52 
50 
20.7 
10.7

Complete Hot Chocolate mix made with hot water 
51 
30 
22.9 
11.7

100% Whole Grain™ bread 
51 
30 
11.5 
5.9

Traditional porridge oats 
51 
250 
20.3 
10.3

Fruity-Bix™ bar, wild berry, wheat biscuit cereal 
with dried fruit and yoghurt coating 
51 
 
 
 

Buckwheat (Canada) 
51 
150 
28.8 
14.7

White rice, type not specified, boiled (Canada) 
51 
150 
42 
21.4

Cajun Style rice, Uncle Ben's® 
51 
150 
42 
21.4

Bangladeshi rice, variety BR2, parboiled (12%-
amylose) 
51 
150 
41 
20.9

Bebe Dobre Rano Honey and Hazelnut biscuits 
51 
50 
35.3 
18

Petit LU Normand biscuits 
51 
 
 
 

Véritable Petit Beurre biscuits, LU brand 
51 
 
 
 

Banana, ripe (all yellow) (USA) 
51 
120 
23.9 
12.2

Mango (Mangifera indica) (Australia) 
51 
120 
15.1 
7.7

Orange, raw (Canada) 
51 
120 
9.2 
4.7

Pineapple (Ananas comosus), raw (Philippines) 
51 
120 
9.6 
4.9

Strawberry jam 
51 
30 
19.8 
10.1

Potato crisps, plain, salted (Canada) 
51 
50 
23.8 
12.1

Pea, green, frozen, boiled (Canada) 
51 
80 
6.3 
3.2

Yam (Canada) 
51 
 
 
 

Horse gram, (Dolichos biflorus) soaked 12 h, 
stored moist 24 h, steamed 1 h (India) 
51 
 
 
 

Wholemeal barley bread, flat, thin, soft (50% 
regular barley flour, 50% high-fibre barley flour) 
(Sweden) 
50 
 
 
 

Oat bran (45%) bread with 50% wheat flour 
(Sweden) 
50 
 
 
 

White wheat flour bread with 200 mg of acarbose 
(alpha-glucosidase inhibitor) (Mexico) 
50 
 
 
 

Soy & Linseed bread (made from packet mix in 
bread maker) 
50 
 
 
 

All-Bran™, high-fibre, extruded wheat bran 
breakfast cereal 
50 
30 
18.4 
9.2

Oat bran, raw 
50 
10 
5 
2.5

Oat porridge made from roasted thick (1.0 mm) 
dehulled oat flakes (Sweden) 
50 
250 
20.3 
10.1

Barley, cracked, boiled (Malthouth, Tunisia) 
50 
150 
31.7 
15.8

Long grain rice, white, unconverted, Mahatma 
brand, boiled 15 min 
50 
150 
42 
21

Brown rice, steamed (USA) 
50 
150 
47.7 
23.9

Brown rice (Oriza Sativa), boiled (South India) 
50 
150 
47.7 
23.9

Converted rice, white, long grain, boiled 20-30 
min, Uncle Ben's® brand 
50 
150 
42 
21

Parboiled rice, Doongara, high-amylose (28%), 
boiled 
50 
150 
41 
20.5

Durum wheat, precooked, cooked 10 min, Ebly 
brand 
50 
150 
 
 

Grany en-cas Fruits des bois biscuits 
50 
 
 
 

Maltmeal wafer biscuits 
50 
 
 
 

Ice cream, low-fat, vanilla, 'Peter's Light' 
50 
50 
9.5 
4.8

Soy yoghurt, peach and mango, 2% fat, with 
sugar 
50 
 
 
 

Blackeyed beans/peas (Cowpeas), boiled 
(Canada) 
50 
150 
21.5 
10.7

Ensure™ 
50 
 
 
 

Spaghetti, white, boiled (Canada) 
50 
180 
44.3 
22.1

Tortellini, cheese 
50 
180 
26.6 
13.3

Apricot filled fruit bar (pureed dried apricot filling 
in wholemeal pastry) 
50 
50 
30.1 
15.1

Corn muffin, high-amylose 
49 
57 
 
 

Wholemeal Turkish bread, wheat flour (Turkey) 
49 
 
 
 

Porridge made from raw rolled oats (Canada) 
49 
250 
20.3 
9.9

Red River Cereal, breakfat cereal 
49 
 
 
 

Soytana™ breakfast cereal, Vogel's brand, soy 
and linseed bran crunch with sultanas (20.1 g 
fiber per 100 g), 
49 
 
 
 

Buckwheat (Canada) 
49 
150 
28.8 
14.1

LU P'tit Déjeuner Miel et Pépites Chocolat biscuits 
49 
 
 
 

Prince Meganana Chocolate biscuits 
49 
 
 
 

Grapes, raw (Italy) 
49 
120 
18 
8.8

Pizza, Vegetarian Supreme, thin and crispy (7.8 
% fat) Pizza Hut 
49 
100 
23.6 
11.6

Linguine, thin, durum wheat (Sweden) 
49 
180 
44.3 
21.7

Spaghetti, white, boiled, Vetta brand 
49 
180 
44.3 
21.7

Chocolate, milk, plain 
49 
50 
31 
15.2

Turkish bread, whole wheat 
49 
 
 
 

Bajra (Penniseteum typhoideum) (India) 
49 
30 
14.7 
7.2

Chapatti, bajra (India) 
49 
60 
23.3 
11.4

Apple muffin, made without sugar, home made 
48 
60 
24.5 
11.8

Grapefruit juice, unsweetened 
48 
261 
15.7 
7.5

Barley kernel bread with 50% kibbled barley 
(Australia) 
48 
30 
12.8 
6.1

Sourdough rye (Australia) 
48 
30 
13.5 
6.5

Cracked wheat kernel 75% bread (Canada) 
48 
30 
12.8 
6.1

White wheat flour bread roll with 3 mg trestatin 
(pancreatic alpha-amylase inhibitor) (Switzerland) 
48 
 
 
 

White wheat flour bread eaten with powdered 
dried seaweed (Nori alga) (Spain) 
48 
 
 
 

Healthwise™ for heart health breakfast cereal 
48 
 
 
 

Komplete™ breakfast cereal, toasted muesli mix 
48 
30 
20.7 
9.9

Sweet corn, on the cob, boiled 20 min (Australia) 
48 
50 
10.1 
4.8

White rice, type not specified, boiled (India) 
48 
150 
42 
20.2

Koshikari (Japonica) rice, white, short-grain, 
boiled 15 min then steamed 10 min (Japan) 
48 
 
 
 

Parboiled rice (Canada) 
48 
150 
41 
19.7

Wheat, whole kernels, boiled (Canada) 
48 
 
 
 

Petit LU Roussillon biscuits 
48 
 
 
 

Banana, over-ripe (yellow flecked with brown) 
(USA) 
48 
120 
23.9 
11.5

Marmalade, orange (Australia) 
48 
30 
19.8 
9.5

Orange, raw (Italy) 
48 
120 
9.2 
4.4

Orange, raw, Sunkist 
48 
120 
9.2 
4.4

Sushi, salmon 
48 
100 
21.8 
10.5

Ensure™, vanilla 
48 
 
 
 

Jevity™ 
48 
 
 
 

Instant 'two-minute' noodles, Maggi® 
48 
 
 
 

Linguine, thick, fresh, durum wheat flour, 0.6% 
w/w monoglycerides, boiled 8 min (Sweden) 
48 
180 
44.3 
21.3

Macaroni, plain, boiled (Turkey) 
48 
180 
44.3 
21.3

Spaghetti, white, boiled (Canada) 
48 
180 
44.3 
21.3

Iron Bark honey (34% fructose) (Australia) 
48 
25 
20.5 
9.9

Lactose (25 g portion) 
48 
 
 
 

Lactose (25 g portion) 
48 
 
 
 

Sweet potato (Canada) 
48 
150 
26 
12.5

Glutinous rice ball with cut glutinous cake (mochi) 
(Japan) 
48 
 
 
 

Udon noodles, instant, with sauce and fried bean 
curd 
48 
 
 
 

Barley (Hordeum vulgare) (India) 
48 
150 
31.7 
15.2

Chapatti, barley (India) 
48 
60 
23.3 
11.2

Banana cake, made with sugar 
47 
80 
35.9 
16.9

Buckwheat bread, 50% dehusked buckwheat 
groats and 50% white wheat flour (Sweden) 
47 
30 
12.8 
6

Continental fruit loaf, wheat bread with dried fruit 
(Australia) 
47 
30 
15.9 
7.5

Ploughman's™ Wholegrain bread, original recipe 
47 
30 
11.5 
5.4

Bran Buds™ high-fibre breakfast cereal with 
psyllium fibre 
47 
30 
18.4 
8.6

White rice, type not specified, boiled (France) 
47 
150 
42 
19.7

Long grain, parboiled, boiled 15 min (Canada) 
47 
150 
41 
19.2

Ice-cream, low-fat (1.2 % fat), Prestige Light 
rich vanilla 
47 
50 
9.5 
4.5

Pudding, instant, chocolate, made from powder 
and whole milk 
47 
100 
41 
19.3

Kiwi fruit, Hayward (New Zealand) 
47 
 
 
 

Marrowfat peas, dried, boiled (Canada) 
47 
 
 
 

Ultra pure-protein™ shake, Cappuccino (low-
carbohydrate) 
47 
 
 
 

Resource™ thickened orange juice, honey 
consistency 
47 
 
 
 

Fettucine, egg, boiled 
47 
180 
46.1 
21.7

Instant noodles 
47 
 
 
 

Spaghetti, white, durum wheat flour, boiled 12 
min 
47 
180 
44.3 
20.8

Sweet corn, frozen, heated in microwave 
47 
80 
16.2 
7.6

Potato, New (Canada) 
47 
150 
19.5 
9.2

Araucaria bidwillii, bunya tree nut, soaked, baked 
10 min (Australia) 
47 
 
 
 

Sponge cake, plain 
46 
63 
36.6 
16.8

Up & Go, original malt flavor [soy milk, rice cereal 
liquid breakfast] 
46 
 
 
 

Orange Juice, Canada 
46 
264 
21.1 
9.7

Pineapple juice, unsweetened 
46 
263 
27.1 
12.5

Yakult®, fermented milk drink with Lactobacilus 
casei 
46 
65 
11.2 
5.1

Wholegrain pumpernickel bread 
46 
30 
13.4 
6.2

Sweet corn, whole kernel, canned, diet-pack, 
drained (Featherweight, USA) 
46 
80 
14.9 
6.8

Instant rice, white, boiled 1 min (Canada) 
46 
150 
42 
19.3

Parboiled rice, boiled 12 min (Denmark) 
46 
150 
41 
18.8

Long grain, parboiled, boiled 25 min (Canada) 
46 
150 
41 
18.8

Cracked wheat (bulgur/bourghul), boiled (Canada) 
46 
150 
25.8 
11.9

Cracked wheat (bulgur/bourghul), boiled in 800 
mL water 20 min (Canada) 
46 
150 
25.8 
11.9

Cracked wheat (bulgur/bourghul), boiled 20 min 
(Canada) 
46 
150 
25.8 
11.9

Soy milk breakfast drink, Up & Go™, original malt 
flavor (soy milk, rice cereal liquid breakfast) 
46 
 
 
 

Banana, raw (Canada) 
46 
120 
23.9 
11

Romano beans (Canada) 
46 
 
 
 

Chicken nuggets, frozen, reheated in microwave 
oven 5 min 
46 
100 
14.7 
6.8

Instant 'two-minute' noodles, Maggi® 
46 
 
 
 

Spaghetti, white, durum wheat semolina, boiled in 
0.7% salted water for 22 min 
46 
180 
44.3 
20.4

Red Gum honey (35% fructose) (Australia) 
46 
25 
20.5 
9.4

Cassava, boiled, with salt (Kenya) 
46 
100 
30.4 
14

Soba noodles, instant, reheated in hot water, 
served with soup (Japan) 
46 
 
 
 

Semolina (Triticum aestivum) with fermented 
black gram dhal (Phaseolus mungo) 
46 
 
 
 

Acacia coriacea, desert oak,seed bread 
46 
75 
 
 

Malted milk powder in full-fat cow's milk 
45 
 
 
 

White wheat flour bread eaten with vinegar as 
vinaigrette (Sweden) 
45 
 
 
 

Bürgen® Mixed Grain bread 
45 
30 
12.8 
5.8

Buckwheat groats, hydrothermally treated, 
dehusked, boiled 12 min (Sweden) 
45 
150 
28.8 
13

White rice, type not specified, boiled 
45 
150 
42 
18.9

Converted rice, white, Uncle Ben's® brand 
45 
150 
42 
18.9

Prince Petit Déjeuner Vanille biscuits 
45 
 
 
 

Snack Right Fruit Slice biscuits (97% fat-free) 
45 
25 
17.2 
7.7

Peach, canned in natural juice 
45 
120 
9.7 
4.4

Pinto beans, canned in brine 
45 
 
 
 

L.E.A.N Fibergy™ bar, Harvest Oat 
45 
 
 
 

Pies, beef, party size 
45 
100 
12.9 
5.8

Capellini pasta, boiled 
45 
180 
44.8 
20.2

Linguine, thin, fresh, durum wheat with 39% w/w 
egg, (Sweden) 
45 
180 
46.1 
20.7

Macaroni, plain, boiled 5 min 
45 
180 
44.3 
19.9

Chocolate, milk, Dove® 
45 
50 
31 
14

Cheela, (thin savoury pancake made from legume 
batter), green gram (Phaseolus aureus) (India) 
45 
150 
 
 

Pongal (rice and roasted green gram dhal, 
pressure cooked) (India) 
45 
 
 
 

Apple muffin, made with sugar, home made 
44 
60 
24.5 
10.8

Apple juice, pure, clear, unsweetened 
44 
262 
26.5 
11.6

Bürgen™ Fruit bread 
44 
30 
15.3 
6.7

Oat bran (50%) bread (Australia) 
44 
 
 
 

Wheat, whole kernels, pressure cooked (15 psi) 
30 min in 2 L water (Canada) 
44 
 
 
 

Soy milk, full-fat (3%), So Natural Original™, with 
0 mg calcium and maltodextrin 
44 
 
 
 

Soy milk, reduced-fat (1.5%), So Natural Light™, 
with 120 mg calcium and maltodextrin 
44 
 
 
 

Apple, raw (Italy) 
44 
120 
14.6 
6.4

Apple and mango juice, no added sugar, no 
preservatives 
44 
262 
26.7 
11.8

Pear, Bartlett, canned in pear juice 
44 
120 
10.4 
4.6

Kidney beans, dried, boiled (Canada) 
44 
150 
24 
10.6

Spaghetti, white, boiled 5 min (Middle East) 
44 
180 
44.3 
19.5

Spaghetti, white, boiled 15 min in salted water 
44 
180 
44.3 
19.5

Chocolate, white, Milky Bar® 
44 
50 
27.3 
12

Twix® Cookie Bar, caramel (USA) 
44 
 
 
 

Soup, lentil, canned 
44 
258 
12.9 
5.7

Stringy Bark honey (52% fructose) (Australia) 
44 
25 
20.5 
9

Maltidex 100 (> 72% maltitol) (25 g test portion) 
44 
 
 
 

Sweet potato (Ipomoea batatas),boiled 
(Australia) 
44 
150 
26 
11.4

Chapatti, wheat flour, thin, with green gram 
(Phaseolus aureus) dhal (India) 
44 
200 
77.6 
34.1

Arepa, made from dehulled high-amylose (70%) 
corn flour 
44 
100 
23.1 
10.2

Up & Go, cocoa malt flavor [soy milk, rice cereal 
liquid breakfast] 
43 
 
 
 

Apple and cherry juice, pure, unsweetened 
43 
258 
24.8 
10.7

Carrot juice, freshly made in Sydney, Australia 
43 
249 
13.2 
5.7

Sustagen Sport® 
43 
258 
30.2 
13

Barley kernel bread with 50% kernels (Canada) 
43 
30 
12.8 
5.5

Wholemeal barley bread, flat, thin, soft (20% 
regular barley flour, 80% high-fibre barley flour) 
(Sweden) 
43 
 
 
 

9-Grain Multi-Grain bread 
43 
30 
12.8 
5.5

Multigrain wheat flour bread (50% kibbled wheat 
grain) (Australia) 
43 
30 
12.8 
5.5

Muesli, toasted 
43 
30 
17 
7.3

White rice, type not specified, boiled (France) 
43 
150 
42 
18.1

Parboiled rice, boiled 12 min (Denmark) 
43 
150 
41 
17.6

Custard, home made from milk, wheat starch, and 
sugar (Australia) 
43 
100 
20 
8.6

Soy milk breakfast drink, Up & Go™, cocoa malt 
flavor (soy milk, rice cereal liquid breakfast) 
43 
 
 
 

Grapes, raw (Canada) 
43 
120 
18 
7.7

Pear halves, canned in natural juice 
43 
120 
10.4 
4.5

Pure-protein™ bar, Strawberry shortcake 
43 
 
 
 

Ensure™ bar, chocolate fudge brownie 
43 
 
 
 

Linguine, thick, durum wheat, white, fresh 
(Sweden) 
43 
180 
44.3 
19

Spirali, durum wheat, white, boiled to al denté 
texture, Vetta brand 
43 
180 
44.3 
19

Lactose (50 g test portion) 
43 
 
 
 

Black gram, (Phaseolus mungo), soaked 12 h, 
stored moist 24 h, steamed 1 h (India) 
43 
150 
3.5 
1.5

Bush honey, sugar bag (Australia) 
43 
25 
20.5 
8.8

Vanilla cake made from packet mix with vanilla 
frosting 
42 
111 
62.4 
26.2

White wheat flour bread containing Eurylon® 
high-amylose maize starch (France) 
42 
 
 
 

Porridge made from raw rolled oats 
42 
250 
20.3 
8.5

Wheat, whole kernels, boiled (Canada) 
42 
 
 
 

LU P'tit Déjeuner Chocolat biscuits 
42 
 
 
 

Mousse prepared from powdered mix with water, 
French vanilla, 2.4% fat 
42 
50 
13.2 
5.5

Apricot Fruity Bitz™, vitamin and mineral enriched 
dried fruit snack 
42 
15 
9.8 
4.1

Banana, slightly under-ripe (yellow with green 
sections) (USA) 
42 
120 
23.9 
10

Mango, low-fat frozen fruit dessert, Frutia™ 
42 
100 
20.3 
8.5

Pear, raw (Italy) 
42 
120 
11.3 
4.7

Chickpeas, canned in brine 
42 
150 
20.6 
8.6

Mung bean, pressure cooked (Australia) 
42 
150 
17.3 
7.2

Hazelnut & Apricot bar , Dietworks™ 
42 
 
 
 

Pure-protein™ cookie, Coconut 
42 
 
 
 

Ultra pure-protein™ shake, Strawberry shortcake 
(low-carbohydrate) 
42 
 
 
 

Spaghetti, white, boiled (Canada) 
42 
180 
44.3 
18.6

Spaghetti, wholemeal, boiled (Canada) 
42 
180 
44.3 
18.6

Chocolate, milk, plain 
42 
50 
31 
13

Corn chips, plain, salted, Doritos™ original (1998) 
42 
50 
26.1 
11

Fruity Bitz™, apricot, vitamin- and mineral-
enriched dried fruit snack 
42 
 
 
 

Cheela (thin savoury pancake made from legume 
batter), bengal gram (Cicer arietinum) (India) 
42 
150 
 
 

Apple juice, unsweetened 
41 
262 
26.5 
10.8

Build-Up™ nutrient-fortified drink, vanilla with 
fiber 
41 
250 
 
 

Quik™, chocolate drinking powder, dissolved in 
reduced-fat (1.5%) cows milk 
41 
 
 
 

Coarse rye kernel bread (pumperknickel) with 
80% intact kernels and 20% white wheat flour 
(Sweden) 
41 
30 
13.4 
5.5

Pumperknickel (rey kernel) bread (Canada) 
41 
30 
13.4 
5.5

Wholemeal rye bread (Canada) 
41 
30 
13.3 
5.4

White wheat flour bread with 15 g psyllium fiber 
(Plantago psyllium) (Mexico) 
41 
 
 
 

Ultra-bran™ breakfast cereal, Vogel's brand, soy 
and linseed extruded wheat bran cereal (30.2 g 
fiber per 100 g) 
41 
30 
 
 

Long grain rice, boiled 5 min (Canada) 
41 
150 
42 
17.2

Thé biscuits, LU brand 
41 
 
 
 

Mango (Mangifera indica) (Philippines) 
41 
120 
15.1 
6.2

Pear, Bartlett, raw (Canada) 
41 
120 
11.3 
4.6

Tropical Fruity Bitz™, vitamin and mineral 
enriched dried fruit snack 
41 
 
 
 

Chickpeas, curried, canned 
41 
150 
20.6 
8.4

Spaghetti, white, boiled 15 min (Canada) 
41 
180 
44.3 
18.2

Fruity Bitz™, tropical, vitamin- and mineral-
enriched dried fruit snack 
41 
 
 
 

Snickers Bar® (Australia) 
41 
60 
32.5 
13.3

Carrots, peeled, boiled (Australia) 
41 
80 
4.6 
1.9

Potato, white, cooked (Romania) 
41 
150 
19.5 
8

Apple juice, unsweetened, USA 
40 
262 
26.5 
10.6

Coarse barley kernel bread with 80% intact 
kernels and 20% white wheat flour 
40 
30 
12.8 
5.1

Muesli, Natural 
40 
30 
16 
6.4

Durum wheat, precooked in pouch, reheated in 
microwave, Ebly Express brand 
40 
150 
 
 

Full-fat cows' milk (USA) 
40 
258 
12.1 
4.9

Pudding, instant, vanilla, made from powder and 
whole milk 
40 
100 
65.8 
26.3

Apple, raw (USA) 
40 
120 
14.6 
5.9

Chico (Zapota zapotilla coville), raw (Philippines) 
40 
 
 
 

Orange, raw (Canada) 
40 
120 
9.2 
3.7

Strawberries, fresh, raw (Australia) 
40 
120 
3.2 
1.3

Baked Beans, canned (Canada) 
40 
150 
16.8 
6.7

Pure-protein™ bar, White chocolate mousse 
40 
 
 
 

Greek lentil stew with a bread roll, home made 
(Australia) 
40 
 
 
 

Ensure Plus™, vanilla 
40 
 
 
 

Resource™ fruit beverage, peach flavour 
40 
 
 
 

Ultracal™ with fiber 
40 
 
 
 

Rice noodles, freshly made, boiled (China town, 
Sydney, NSW, Australia) 
40 
180 
38.5 
15.4

Spaghetti, white, boiled 5 min (Canada) 
40 
180 
44.3 
17.7

Snack bar, Apple Cinnamon 
40 
 
 
 

Unripe plantain (Musa paradisiaca) (Ghana) 
40 
120 
33.6 
13.4

Chapatti, flour made from popped wheat, moth 
bean and bengal gram (India) 
40 
60 
23.3 
9.3

Macrozamia communis, cycad palm seed, sliced, 
soaked 1 wk, pounded, baked (Australia) 
40 
 
 
 

Corn hominy (Zea mays)(Pima Indian, USA) 
40 
150 
12.9 
5.2

Xpress, chocolate [soy bean, cereal and legume 
extract drink with fructose] 
39 
 
 
 

Apple juice, pure, unsweetened, reconstituted 
39 
243 
24.5 
9.6

All-Bran Fruit 'n Oats™, extruded wheat bran 
breakfast cereal with added dried fruit and oats 
39 
30 
17 
6.6

Muesli, gluten-free with reduced-fat (1.5 %) 
cows milk 
39 
30 
16 
6.2

Bangladeshi rice, variety BR16, white, long-grain 
(high-amylose (27%)), boiled 17.5 min 
39 
150 
42 
16.4

Parboiled rice, boiled 12 min (Denmark) 
39 
150 
41 
16

Rye, whole kernels (Canada) 
39 
 
 
 

Ice-cream, reduced-fat (7.1 % fat), Prestige 
golden macadamia 
39 
 
 
 

Soy milk drink, Xpress™, chocolate (soy bean, 
cereal and legume extract drink with fructose) 
39 
 
 
 

Apple, Golden Delicious, raw (Canada) 
39 
120 
14.6 
5.7

Apple juice, unsweetened, reconstituted 
39 
243 
24.5 
9.6

Haricot/Navy beans, boiled 
39 
150 
19.8 
7.7

Pinto beans, dried, boiled (Canada) 
39 
 
 
 

White wheat flour bread, butter, yoghurt and 
pickled cucumber (Sweden) 
39 
 
 
 

Mung bean noodles (Longkou beanthread), dried, 
boiled 
39 
 
 
 

Ravioli, durum wheat flour, meat filled, boiled 
(Australia) 
39 
180 
38.3 
15

Ironman PR bar®, chocolate 
39 
 
 
 

Soup, minestrone, Traditional, Country Ladle™ 
39 
260 
13 
5.1

Pea, green, frozen, boiled (Canada) 
39 
80 
6.3 
2.5

Corn tortilla, served with refried mashed pinto 
beans and tomato sauce (Mexican) 
39 
100 
 
 

Chocolate cake made from packet mix with 
chocolate frosting 
38 
111 
57.9 
22

Tomato juice, canned, no added sugar 
38 
257 
8.5 
3.2

Performax™ bread 
38 
 
 
 

All-Bran™, high-fibre, extruded wheat bran 
breakfast cereal 
38 
30 
18.4 
7

Converted rice, white, boiled 20-30 min, Uncle 
Ben's® brand 
38 
150 
42 
16

Long grain rice, parboiled, boiled 5 min (Canada) 
38 
150 
41 
15.6

Ice cream, premium, Sara Lee French vanilla, 
16% fat 
38 
50 
10.3 
3.9

Yoghurt drink, reduced-fat, Vaalia™, tropical 
passionfruit 
38 
200 
27.6 
10.5

Pure-protein™ bar, Chocolate deluxe 
38 
 
 
 

Fish Fingers (Canada) 
38 
100 
19.1 
7.3

Spaghetti, white, boiled (Australia) 
38 
180 
44.3 
16.8

Star Pastina, white, boiled 5 minutes 
38 
180 
44.3 
16.8

Soup, tomato (Canada) 
38 
260 
7.3 
2.8

Cheela, (thin savoury pancake made from legume 
batter), green gram, fermented batter (India) 
38 
150 
 
 

Green gram, (Phaseolus aureus),soaked 12 h, 
stored moist 24 h, steamed 1 h (India) 
38 
 
 
 

Green banana, boiled (New Zealand) 
38 
120 
28.6 
10.9

Tortilla, corn (Zea mays and Olneya tesota)(Pima 
Indian, USA) 
38 
50 
20.7 
7.8

Brown Beans (South American) 
38 
80 
5.2 
2

Apple juice, pure, cloudy, unsweetened 
37 
262 
26.5 
9.8

Guardian™ breakfast cereal, psyllium fibre-
enriched flakes 
37 
30 
20 
7.4

Hot breakfast cereal, apple & cinnamon 
37 
 
 
 

Sweet corn, 'Honey & Pearl' variety (New 
Zealand) 
37 
80 
16.2 
6

Bangladeshi rice, variety BR16 (high-amylose 
(28%)), boiled 
37 
150 
42 
15.5

TRIM™, reduced-fat custard 
37 
 
 
 

Ice-cream, low-fat (1.4% fat), Prestige Light 
traditional toffee 
37 
50 
9.5 
3.5

Ice cream, premium, Sara Lee Ultra chocolate, 
15% fat 
37 
50 
10.3 
3.8

Lentils, green, dried, boiled (Australia) 
37 
150 
14.9 
5.5

Pure-protein™ cookie, Peanut butter 
37 
 
 
 

Ultra pure-protein™ shake, Frosty chocolate 
(low-carbohydrate) 
37 
 
 
 

Snack bar, Peanut Butter & Choc-Chip (Con Agra 
Inc., USA) 
37 
 
 
 

Barley (Hordeum vulgare) (India) 
37 
150 
31.7 
11.7

Chapatti, barley (India) 
37 
60 
23.3 
8.6

Hi-Pro energy drink mix, vanilla, containing soy 
protein and whey powder mixed in reduced-fat 
(1.5%) cow's milk 
36 
 
 
 

Milo™ chocolate drinking powder, dissolved in 
full-fat cow's milk 
36 
258 
23 
8.3

Bürgen® Soy-Lin bread, kibbled soy (8%) and 
linseed (8%) loaf 
36 
30 
12.8 
4.6

Ice cream (Canada) 
36 
50 
9.9 
3.6

Mousse prepared from powdered mix with water, 
Butterscotch, 1.9% fat 
36 
50 
13.2 
4.7

Mousse prepared from powdered mix with water, 
Hazelnut, 2.4% fat 
36 
50 
13.2 
4.7

Mousse prepared from powdered mix with water, 
Mixed berry, 2.2% fat 
36 
50 
13.2 
4.7

Yoghurt (Canada) 
36 
200 
9.4 
3.4

Soy milk, full-fat (3%), So Natural Calciforte™, 
with 120 mg calcium and maltodextrin 
36 
 
 
 

Infant formula, S-26™ 
36 
 
 
 

Beans, unspecified, dried, boiled (Italy) 
36 
150 
19.8 
7.1

Butter beans (Canada) 
36 
150 
3.5 
1.2

Chickpeas (Garbanzo beans, Bengal gram), dried, 
boiled (Canada) 
36 
150 
24 
8.6

Lean Cuisine™, French style chicken with rice, 
reheated 
36 
 
 
 

Pizza, Super Supreme, pan (11.4% fat), Pizza Hut 
36 
100 
23.3 
8.4

Ensure Pudding®, old fashioned vanilla 
36 
 
 
 

Spaghetti, white, boiled 15 min 
36 
180 
44.3 
15.9

Cheela (thin savoury pancake made from legume 
batter), bengal gram, fermented batter (India) 
36 
150 
 
 

Lima beans broth (Phaseolus lunatus)(Pima 
Indian, USA) 
36 
 
 
 

Milo™ chocolate drinking powder, dissolved in 
full-fat cow's milk 
35 
258 
23 
8

Quik™, strawberry flavoured drinking powder, 
dissolved in reduced-fat (1.5%) cows milk 
35 
 
 
 

Bangladeshi rice, variety BR16, parboiled (28% 
amylose) 
35 
150 
41 
14.3

No Bake Egg Custard, prepared from powder with 
whole milk 
35 
100 
12.7 
4.4

Wild Berry Fruity Bitz™, vitamin and mineral 
enriched dried fruit snack 
35 
 
 
 

Infant formula, Karicare™ gold starter formula 
with omega plus LCP oils 
35 
 
 
 

Vermicelli, white, boiled (Australia) 
35 
180 
45.4 
15.9

Chocolate, milk, plain, low-sugar with maltitol 
(Belgium) 
35 
50 
 
 

Fruity Bitz™, berry, vitamin- and mineral-enriched 
dried fruit snack 
35 
 
 
 

Yellow box honey (46% fructose) (Australia) 
35 
25 
20.5 
7.2

Yam, peeled, boiled (New Zealand) 
35 
150 
 
 

Dhokla, leavened, fermented, steamed cake; 
dehusked chickpea and wheat semolina (India) 
35 
100 
 
 

Smoothie drink, soy, chocolate hazelnut 
34 
255 
19.6 
6.7

Coarse barley kernel bread with 80% scalded 
intact kernels and 20% white wheat flour 
34 
30 
12.8 
4.3

Bürgen® Mixed Grain bread 
34 
30 
12.8 
4.3

Rye, whole kernels, pressure cooked (15 psi) 30 
min in 2 L water (Canada) 
34 
 
 
 

Full-fat cows' milk (Canada) 
34 
258 
12.1 
4.1

Milk, low-fat, chocolate, with sugar, Lite White® 
34 
258 
17.5 
6

Soy milk smoothie drink, chocolate hazelnut, 1% 
fat 
34 
154 
18.5 
6.3

Apple, raw (Canada) 
34 
120 
14.6 
5

Pear, Winter Nellis, raw (New Zealand) 
34 
120 
11.3 
3.8

Kidney beans (Phaseolus vulgaris L.) - autoclaved 
34 
150 
24 
8.2

Resource Diabetic™, French vanilla 
34 
 
 
 

Spaghetti, white, boiled 5 min (Canada) 
34 
180 
44.3 
15.1

Spaghetti, white, durum wheat, boiled 
34 
180 
44.3 
15.1

Chocolate, milk, plain with sucrose (Belgium) 
34 
50 
31 
10.5

Dioscorea bulbifera, cheeky yam, peeled, sliced, 
soaked 2 d, baked 15 min (Australia) 
34 
150 
33.3 
11.3

Smoothie, raspberry 
33 
154 
18 
5.9

All-Bran Soy 'n Fibre™ breakfast cereal 
33 
30 
17 
5.6

Bangladeshi rice, variety BR4, parboiled (27% 
amylose) 
33 
150 
41 
13.5

Mousse prepared from powdered mix with water, 
Mango, 1.8% fat 
33 
50 
13.2 
4.3

Yoghurt, low-fat, fruit, with sugar, Ski™ 
33 
200 
33 
10.9

Orange, raw (South Africa) 
33 
120 
9.2 
3

Pear, raw, (Canada) 
33 
120 
11.3 
3.7

Blackeyed beans/peas (Cowpeas), boiled 
(Canada) 
33 
150 
21.5 
7.1

Sustagen™ Hospital with extra fiber, drink made 
from powdered mix 
33 
258 
30.2 
10

Spaghetti, white, boiled (Denmark) 
33 
180 
44.3 
14.6

M & M's®, peanut 
33 
 
 
 

Nutella®, chocolate hazelnut spread 
33 
20 
11.5 
3.8

Bangladeshi rice, variety BR16, traditionally 
parboiled (27% amylose) 
32 
150 
41 
13.1

Skim milk (Canada) 
32 
259 
13 
4.1

Mousse prepared from powdered mix with water, 
Strawberry, 2.3% fat 
32 
50 
13.2 
4.2

Apple, Braeburn, raw (New Zealand) 
32 
120 
14.6 
4.7

Apricots, dried 
32 
60 
24.9 
8

Chickpeas (Garbanzo beans, Bengal gram), dried, 
boiled (Canada) 
32 
150 
24 
7.7

Lentils, red, dried, boiled (Canada) 
32 
150 
14.9 
4.8

Lima beans, baby, frozen, reheated in microwave 
oven 
32 
150 
17 
5.4

Split peas, yellow, boiled 20 min 
32 
150 
11 
3.5

L.E.A.N (Life long) Nutribar™, Chocolate Crunch 
32 
 
 
 

Ultra pure-protein™ shake, Vanilla ice cream 
flavour (low-carbohydrate) 
32 
 
 
 

Fettucine, egg, boiled 
32 
180 
46.1 
14.7

Spaghetti, white, boiled 5 min 
32 
180 
44.3 
14.2

Spaghetti, white, boiled 15 min 
32 
180 
44.3 
14.2

Spaghetti, wholemeal, boiled (USA) 
32 
180 
44.3 
14.2

Nougat, Jijona 
32 
30 
22.3 
7.1

Locust honey (Romania) 
32 
25 
20.5 
6.6

Bürgen® Oat Bran & Honey bread with barley 
31 
30 
12.2 
3.8

Full-fat cow's milk, fresh 
31 
258 
12.1 
3.8

Mousse prepared from powdered mix with water, 
Chocolate, 2% fat 
31 
50 
8.8 
2.7

Yoghurt, low-fat (0.9%), fruit, wild strawberry, 
Ski d'lite™ 
31 
200 
33 
10.2

Orange, raw (Denmark) 
31 
120 
9.2 
2.9

Butter beans, dried, boiled with 10g sucrose 
(South Africa) 
31 
150 
 
 

Haricot/Navy beans, boiled (Canada) 
31 
150 
19.8 
6.1

Lentils, red, dried, boiled (Canada) 
31 
150 
14.9 
4.6

Marrowfat peas, dried, boiled (USA) 
31 
 
 
 

Mung bean (Phaseolus areus Roxb), soaked, 
boiled 20 min (Philippines) 
31 
150 
17.3 
5.3

Glucerna™, vanilla 
31 
 
 
 

Sustagen™, Dutch Chocolate 
31 
258 
35.6 
11

Dhokla, leavened, fermented, steamed cake; 
dehusked chickpea and wheat semolina (India) 
31 
100 
 
 

Melawach + 15 g locust bean (Ceratonia siliqua) 
fiber (soluble) (Israel) 
31 
 
 
 

White teparies broth (Phaseolus acutifolius)(Pima 
Indian, USA) 
31 
 
 
 

Smoothie drink, soy, banana 
30 
265 
22.8 
6.8

All-Bran™, high-fibre, extruded wheat bran 
breakfast cereal 
30 
30 
18.4 
5.5

Wheat, whole kernels (Triticum aestivum) (India) 
30 
 
 
 

Soy milk smoothie drink, banana, 1% fat 
30 
154 
18.5 
5.5

Apricots, dried (Australia) 
30 
60 
24.9 
7.5

Banana, under-ripe (Denmark) 
30 
120 
23.9 
7.2

Peach, canned in natural juice 
30 
120 
9.7 
2.9

Infant formula, Nan-1™ with iron 
30 
 
 
 

Butter beans, dried, boiled with 5g sucrose 
(South Africa) 
30 
150 
 
 

Haricot/Navy beans, dried, boiled (Canada) 
30 
150 
19.8 
5.9

Lentils, green, dried, boiled (France) 
30 
150 
14.9 
4.5

L.E.A.N (Life long) Nutribar™, Peanut Crunch 
30 
 
 
 

Pure-protein™ bar, Chewy choc-chip 
30 
 
 
 

Pizza, Super Supreme, thin and crispy (13.2 % 
fat) Pizza Hut 
30 
100 
17 
5.1

Malbit CR (87% maltitol) (25 g test portion) 
30 
 
 
 

Stuffed Grapevine Leaves (rice and lamb stuffing 
with tomato sauce) 
30 
 
 
 

Black Beans (South American) 
30 
150 
3.5 
1

Wheat tortilla (Mexican) 
30 
50 
20.7 
6.2

White wheat flour bread roll with 6 mg trestatin 
(pancreatic alpha-amylase inhibitor) (Switzerland) 
29 
 
 
 

Barley, pearled (Canada) 
29 
150 
31.7 
9.2

Rye, whole kernels (Canada) 
29 
 
 
 

Apple, dried (Australia) 
29 
60 
37.2 
10.8

Prunes, pitted 
29 
60 
19.5 
5.7

Butter beans, dried, cooked 1.25 h (South Africa) 
29 
150 
3.5 
1

Haricot/Navy beans, pressure cooked at 15 psi 
for 25 min 
29 
150 
19.8 
5.7

Kidney beans, boiled (Canada) 
29 
150 
24 
7

Lentils, boiled (Canada) 
29 
150 
14.9 
4.3

Burn-it™ bar, Chocolate deluxe 
29 
50 
 
 

Split pea and soya pasta shells, gluten-free 
29 
180 
 
 

Laddu (popped amaranth, foxtail millet, roasted 
legume powder, fenugreek seeds) in hot sweet 
syrup (India) 
29 
 
 
 

Yellow teparies broth (Phaseolus acutifolius)(Pima 
Indian, USA) 
29 
 
 
 

Gran'Dia Banana, Oats and Honey biscuits 
28 
 
 
 

Full-fat cows' milk with 20g wheat bran (Italy) 
28 
 
 
 

Yoghurt, reduced-fat, Extra-Lite™, strawberry 
28 
200 
11.6 
3.2

Apple, raw (Denmark) 
28 
120 
14.6 
4.1

Peach, raw (Canada) 
28 
120 
7.4 
2.1

Butter beans (South Africa) 
28 
150 
3.5 
1

Lentils, boiled (USA) 
28 
150 
14.9 
4.2

Sausages, unspecified type (Canada) 
28 
100 
5.4 
1.5

Wheat tortilla served with refried pinto beans and 
tomato sauce (Mexican) 
28 
 
 
 

Coarse barley kernel bread with 75% kernels 
27 
30 
12.8 
3.5

Barley (Canada) 
27 
150 
31.7 
8.5

Bangladeshi rice, variety BR16, pressure parboiled 
(27% amylose) 
27 
150 
41 
11.1

White boiled rice, grilled beefburger, cheese, and 
butter (France) 
27 
 
 
 

Sustagen™ Instant Pudding, vanilla, made from 
powdered mix 
27 
 
 
 

Spaghetti, protein enriched, boiled 7 min 
27 
180 
44.3 
12

Chapatti, baisen (India) 
27 
60 
23.3 
6.3

Nutrimeal™, meal replacement drink, Dutch 
Chocolate 
26 
 
 
 

Yoghurt, reduced-fat, Vaalia™, apricot & mango 
26 
200 
11.6 
3

Nutrimeal™, drink powder, Dutch Chocolate 
26 
 
 
 

Lungkow beanthread noodles 
26 
 
 
 

Hot breakfast cereal, unflavoured 
25 
 
 
 

Barley, pot, boiled in salted water 20 min 
25 
150 
31.7 
7.9

Full-fat cows' milk with 20g wheat bran (Italy) 
25 
 
 
 

Yoghurt, non-fat with no added sugar, Diet 
Vaalia™, mixed berry 
25 
200 
11.6 
2.9

Grapefruit, raw (Canada) 
25 
120 
5.8 
1.4

Pear halves, canned in reduced-sugar syrup, SPC 
Lite 
25 
120 
16.7 
4.2

Kidney beans (Phaseolus vulgaris L.), red, soaked 
20 min, boiled 70 min (Sweden) 
25 
150 
24 
6

Mung bean, germinated (Australia) 
25 
150 
17.3 
4.3

Pure-protein™ cookie, Choc-chip cookie dough 
25 
 
 
 

Fructose (25g test portion eaten with oats) 
25 
10 
10 
2.5

Yam, peeled, boiled (New Zealand) 
25 
 
 
 

Mesquite cakes (Prosopis velutina)(Pima Indian, 
USA) 
25 
 
 
 

Full-fat cows' milk (Italy) 
24 
258 
12.1 
2.9

Milk, low-fat, chocolate, with aspartame, Lite 
White™ 
24 
258 
16.5 
4

Plum, raw (Canada) 
24 
120 
7.8 
1.9

Fructose (50g test portion) 
24 
10 
10 
2.4

Potato, unspecified type (Kenya, Africa) 
24 
150 
19.5 
4.7

Brown beans (South Africa) 
24 
80 
5.2 
1.2

Majadra (Syrian, lentils and rice) 
24 
 
 
 

Laddu (popped amaranth, foxtail millet, roasted 
legume powder, fenugreek seeds) in hot sweet 
syrup (India) 
24 
 
 
 

Yoghurt, non-fat with no added sugar, Diet 
Vaalia™, exotic fruits 
23 
200 
11.6 
2.7

Yoghurt, non-fat with no added sugar, Diet 
Vaalia™, mango 
23 
200 
11.6 
2.7

Yoghurt, non-fat with no added sugar, Diet 
Vaalia™, strawberry 
23 
200 
11.6 
2.7

Yoghurt, non-fat with no added sugar, Diet 
Vaalia™, vanilla 
23 
200 
11 
2.5

Kidney beans, boiled (USA) 
23 
150 
24 
5.5

Kidney beans, dried, boiled (France) 
23 
150 
24 
5.5

Burn-it™ bar, Peanut butter 
23 
50 
 
 

Choicedm™, vanilla 
23 
230 
 
 

Peanuts (Mexico) 
23 
50 
4.5 
1

Potato, boiled in salted water, refrigerated, 
reheated (India) 
23 
150 
19.5 
4.5

Barley, pearled (Canada) 
22 
150 
31.7 
7

Cherries, raw, (Canada) 
22 
120 
12.5 
2.7

Lentils, green, dried, boiled (Canada) 
22 
150 
14.9 
3.3

Peas, dried, boiled (Australia) 
22 
150 
11.3 
2.5

Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, 
boiled 45 min (Philippines) 
22 
150 
11.3 
2.5

Pure-protein™ bar, Peanut butter 
22 
 
 
 

White boiled rice, grilled beefburger, cheese and 
butter (France) 
22 
 
 
 

Cashew nuts, salted (Australia) 
22 
50 
13.2 
2.9

Full-fat cows' milk (3% fat) 
21 
258 
12.1 
2.5

Lentils, red, dried, boiled (Canada) 
21 
150 
14.9 
3.1

Fructose (50g test portion) 
21 
10 
10 
2.1

Beans, unspecified, dried, boiled (Italy) 
20 
150 
19.8 
4

Black bean (Phaseolus vulgaris Linn), soaked 
overnight, cooked 45 min (Philippines) 
20 
150 
3.5 
.7

Soya beans, dried, boiled (Australia) 
20 
150 
3.6 
.7

Soup, tarhana (traditional Turkish soup with 
wheat flour, yoghurt, tomato, peppers) 
20 
 
 
 

Fructose (50g test portion) 
20 
10 
10 
2

Tarhana soup (wheat flour, yoghurt, tomato, 
green pepper) 
20 
 
 
 

Rice Bran, extruded 
19 
30 
8 
1.5

Kidney beans (Phaseolus vulgaris), boiled (India) 
19 
150 
24 
4.6

Rajmah (Phaseolus vulgaris) (India) 
19 
 
 
 

Uppuma kedgeree (millet, legumes, fenugreek 
seeds; roasted and cooked in water) (India) 
19 
 
 
 

White wheat flour bread with 200 mg of acarbose 
(alpha-glucosidase inhibitor) (Mexico) 
18 
 
 
 

Lentils, red, dried, boiled (Canada) 
18 
150 
14.9 
2.7

Uppuma kedgeree (millet, legumes, fenugreek 
seeds; roasted and cooked in water) (India) 
18 
 
 
 

Resource Diabetic™, Swiss chocolate 
16 
 
 
 

Carrots, raw (Romania) 
16 
80 
4.2 
.7

Acorns, stewed with venison (Quercus emoryi) 
16 
 
 
 

Soya beans, dried, boiled (Canada) 
15 
150 
3.6 
.5

Yoghurt, low-fat, fruit, with aspartame, Ski™ 
14 
200 
11.6 
1.6

Soya beans, canned (Canada) 
14 
150 
4.4 
.6

Designer chocolate, sugar-free, Worldwide Sport 
Nutrition brand 
14 
50 
 
 

Pinto beans, boiled in salted water (South 
American) 
14 
 
 
 

Kidney bean /white bean (Phaseolus vulgaris 
Linn), soaked, boiled 17 min (Philippines) 
13 
150 
24 
3.1

Peanuts (Canada) 
13 
50 
4.5 
.6

Fructose (50g test portion) 
12 
50 
49.8 
6

Ga kenkey, prepared from fermented cornmeal 
(Zea mays) (Ghana) 
12 
 
 
 

Full-fat cows' milk (Italy) 
11 
258 
12.1 
1.3

Fermented cow's milk (ropy milk, långfil, 3% fat) 
11 
258 
12.1 
1.3

Fermented cow's milk (filmjölk, 3% fat) 
11 
258 
12.1 
1.3

Blue Agave cactus nectar, organic, light, 90% 
fructose 
11 
10 
 
 

Fructose (25g test portion) 
11 
25 
24.9 
2.7

Bengal gram dhal, chickpea (India) 
11 
150 
11.1 
1.2

Chickpeas (Garbanzo beans, Bengal gram), dried, 
soaked, boiled 35 min (Philippines) 
10 
150 
24 
2.4

Blue Agave cactus nectar, organic, light, 97% 
fructose 
10 
10 
 
 

Xylitol C (25 g test portion) 
8 
 
 
 

Acacia aneura, mulga seed, roasted, wet ground 
to paste (Australia) 
8 
50 
 
 

Castanospermum australe, blackbean seed, 
sliced, soaked 1 wk, pounded and baked 
(Australia) 
8 
50 
8 
.6

Peanuts, crushed (South Africa) 
7 
50 
4.5 
.3

Litesse II, bulking agent with polydextrose and 
sorbitol (25 g test portion) 
7 
 
 
 

Xylitol (25 g test portion) 
7 
 
 
 

Nopal (prickly pear cactus) (South American) 
7 
 
 
 

Hummus (chickpea salad dip) 
6 
30 
3.3 
.2

Gram dhal (South Africa) 
5 
50 
3.2 
.2

Litesse III Ultra, bulking agent with polydextrose 
and sorbitol (25 g test portion) 
4 
 
 
 

Lactitol MC (25 g test portion) 
3 
 
 
 

Soup, noodle soup (traditional Turkish soup with 
stock and noodles) 
1 
254 
10.7 
.1

Turkish noodle soup 
1 
 

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