Glycemic Index

	Bread/Grain	Vegetables/Fruits	Legumes	Beverages	Snack Food
90-100		parsnip, baked white potato, dried dates (103)			glucose, maltose (105)
80-89	corn flakes, crisp bread	red skinned potato
70-79	Raisin Bran, vanilla wafers, graham cracker, waffles, white & wheat bread, bagel, Cocoa Krispies, cakes	french fries, pumpkin, watermelon	broad beans	Gatorade	corn chips, Life Savers, Skittles Fruit Chews
60-69	taco shells, shredded wheat, arrowroot, cookies shortbread	beets, new potatoes, cantaloupe, pineapple, raisins		soft drink syrup, Fanta	sucrose (white sugar), Mars almond bar, ice cream
50-59	All Bran, stone ground whole wheat, buckwheat, brown & white rice, blueberry muffin, pita & sourdough bread	sweet corn, sweet potato, yam, banana, kiwi, mango, papaya	pinto beans, black-eyed peas	orange juice	Power Bar, potato chips, honey, popcorn
40-49	noodles, sponge cake, spaghetti, oatmeal, banana bread	grapes, carrots, orange, green peas	baked beans	apple juice, grapefruit juice, soy milk	chocolate, Twix cookie, Snickers, lactose
30-39	pasta, fettuccine, ravioli	apple, apricot, pear, plum	butter beans, chick peas, lentils, navy beans	chocolate milk
20-29		cherries, grapefruit	kidney beans	whole milk
10-19			soy beans		peanuts

Brand-Miller J, et al. Glucose Revolution, N.Y.: Marlowe & Co.; 1999: how fast the carbohydrate food gets into the blood compared to glucose (=100).