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The glycemic index of a food is defined by the area under the 2 hour blood glucose response curve (AUC) following the ingestion of a fixed portion of carbohydrate (usually 50 g). The AUC of the test food is divided by the AUC of the standard (either glucose or white bread, giving two different definitions) and multiplied by 100.

The average GI value is calculated from data collected in 10 human subjects. Both the standard and test food must contain an equal amount of available carbohydrate. The result gives a relative ranking for each tested food.

The current validated methods use glucose as the reference food, giving it a glycemic index value of 100 by definition. This has the advantages in that it is universal and it results in maximum GI values of approximately 100. White bread can also be used as a reference food, giving a different set of GI values (if white bread = 100, then glucose ? 140). For people whose staple carbohydrate source is white bread, this has the advantage of conveying directly whether replacement of the dietary staple with a different food would result in faster or slower blood glucose response. The disadvantages with this system are that the reference food is not well-defined, and the GI scale is culture dependent.

Food-based list:	White Bread	Glucose Based
BAKERY PRODUCTS
Cake, sponge	66	46
Cake, banana, made with sugar	67	47
Cake, pound	77	54
Cake, banana, made without sugar	79	55
Pastry	84	59
Pizza, cheese	86	60
Muffins	88	62
Cake, flan	93	65
Cake, angel food	95	67
Croissant	96	67
Crumpet	98	69
Donut	108	76
Waffles	109	76
BEVERAGES
Soy milk	43	30
Cordial, orange	94	66
Soft drink, Fanta	97	68
Lucozade	136	95
BREADS
Bürgen Soy Lin	27	19
Burgen Oat Bran & Honey Loaf	43	30
Burgen Mixed Grain	48	34
PerforMAX	54	38
Barley kernel bread	55	39
Bergen Fruit Loaf	62	43
Holsom's	64	45
Rye Kernel bread	66	46
Fruit loaf	67	47
Ploughman's Loaf	67	47
Oat bran bread	68	48
Mixed grain bread	69	48
Pumpernickel	71	50
Bulger bread	75	53
Linseed rye bread	78	55
Pita bread, white	82	57
Hamburger bun	87	61
Rye flour bread	92	64
Semolina bread	92	64
Oat kernel bread	93	65
Barley flour bread	95	67
Wheat bread, high fiber	97	68
Wheat bread, wholemeal flour	99	69
Melba toast	100	70
Wheat bread, white	101	71
Bagel, white	103	72
Kaiser rolls	104	73
Whole-wheat snack bread	105	74
Bread stuffing	106	74
Wheat bread, Wonderwhite	112	78
Wheat bread, gluten free	129	90
French baguette	136	95
BREAKFAST CEREALS
Rice Bran	27	19
Kelloggs' All Bran Fruit 'n Oats	55	39
Kelloggs' Guardian	59	41
All-bran	60	42
Porridge (oatmeal)	70	49
Red River Cereal	70	49
Bran Buds	75	53
Special K	77	54
Oat Bran	78	55
Kelloggs' Honey Smacks	78	55
Muesli	80	56
Kelloggs' Mini-Wheats (whole wheat)	81	57
Bran Chex	83	58
Kelloggs' Just Right	84	59
Life	94	66
Nutri-grain	94	66
Grapenuts	96	67
Sustain	97	68
Shredded Wheat	99	69
Kelloggs' Mini-Wheats (blackcurrant)	99	69
Cream of Wheat	100	70
Wheat Biscuit	100	70
Golden Grahams	102	71
Pro Stars	102	71
Sultana Bran	102	71
Puffed Wheat	105	74
Cheerios	106	74
Corn Bran	107	75
Breakfast bar	109	76
Total	109	76
Cocopops	110	77
Post Flakes	114	80
Rice Krispies	117	82
Team	117	82
Corn Chex	118	83
Cornflakes	119	83
Crispix	124	87
Rice Chex	127	89
Rice Bubbles	128	90
CEREAL GRAINS
Barley, pearled	36	25
Rye	48	34
Wheat kernels	59	41
Rice, instant, boiled 1 min	65	46
Bulgur	68	48
Rice, parboiled	68	48
Rice, parboiled, high amylose	69	48
Barley, cracked	72	50
Wheat, quick cooking	77	54
Buckwheat	78	55
Sweet corn	78	55
Rice, specialty	78	55
Rice, brown	79	55
Rice, wild, Saskatchewan	81	57
Rice, white	83	58
Rice, white, high amylose	83	58
Couscous	93	65
Barley, rolled	94	66
Rice, Mahatma Premium	94	66
Taco shells	97	68
Cornmeal	98	69
Millet	101	71
Rice, Pedle	109	76
Rice, Sunbrown Quick	114	80
Tapioca, boiled with milk	115	81
Rice, Calrose	124	87
Rice, parboiled, low amylose Pelde	124	87
Rice, white, low amylose	126	88
Rice, instant, boiled 6 min	128	90
COOKIES
Oatmeal cookies	79	55
Rich Tea cookies	79	55
Digestives	84	59
Shredded Wheatmeal	89	62
Shortbread	91	64
Arrowroot	95	67
Graham Wafers	106	74
Vanilla Wafers	110	77
Morning Coffee cookies	113	79
CRACKERS
Jatz	79	55
High Fibre Rye Crispread	93	65
Breton Wheat Crackers	96	67
Stoned Wheat Thins	96	67
Sao	100	70
Water Crackers	102	71
Rice Cakes	110	77
Puffed Crispbread	116	81
DAIRY FOODS
Yogurt, low fat, artifically sweet	20	14
Milk, chocolate, artifically sweet	34	24
Milk + 30 g bran	38	27
Milk, full fat	39	27
Milk, skim	46	32
Yogurt, low fat, fruit sugar sweet	47	33
Milk, chocolate, sugar sweetened	49	34
Yogurt, unspecified	51	36
Milk + custard + starch + sugar	61	43
Yakult (fermented milk)	64	45
Ice cream, low fat	71	50
Ice cream	87	61
FRUIT AND FRUIT PRODUCTS
Cherries	32	22
Grapefruit	36	25
Apricots, dried	44	31
Pear, fresh	53	37
Apple	54	38
Plum	55	39
Apple juice	58	41
Peach, fresh	60	42
Orange	63	44
Pear, canned	63	44
Grapes	66	46
Pineapple juice	66	46
Peach, canned	67	47
Grapefruit juice	69	48
Orange juice	74	52
Kiwifruit	75	53
Banana	77	54
Fruit cocktail	79	55
Mango	80	56
Sultanas	80	56
Apricots, fresh	82	57
Pawpaw	83	58
Apricots, canned, syrup	91	64
Raisins	91	64
Rockmelon (muskmelon, cantaloupe)	93	65
Pineapple	94	66
Watermelon	103	72
LEGUMES
Soya beans, canned	20	14
Soya beans	25	18
Lentils, red	36	25
Beans, dried, not specified	40	28
Lentils, not specified	41	29
Kidney beans	42	29
Lentils, green	42	29
Butter beans + 5 g. sucrose	43	30
Butter beans + 10 g. sucrose	44	31
Butter beans	44	31
Split peas, yellow, boiled	45	32
Lima beans, baby, frozen	46	32
Chick peas (garbanzo beans)	47	33
Kidney beans, autoclaved	49	34
Haricot/navy beans	54	38
Pinto beans	55	39
Chick peas, curry, canned	58	41
Black-eyed beans	59	41
Chick peas, canned	60	42
Pinto beans, canned	64	45
Romano beans	65	46
Baked beans, canned	69	48
Kidney beans, canned	74	52
Lentils, green, canned	74	52
Butter beans + 15 g. sucrose	77	54
Beans, dried, P. vulgaris	100	70
Broad beans (fava beans, fool, foul)	113	79
PASTA
Spaghetti, protein enriched	38	27
Fettuccine	46	32
Vermicelli	50	35
Spaghetti, wholemeal	53	37
Star pastina	54	38
Ravioli, durum, meat filled	56	39
Spaghetti, boiled 5 min	52	36
Spaghetti, white	59	41
Spirali, durum	61	43
Capellini	64	45
Macaroni	64	45
Linguine	65	46
Instant noodles	67	47
Tortellini, cheese	71	50
Spaghetti, durum	78	55
Macaroni and Cheese	92	64
Gnocchi	95	67
Rice pasta, brown	131	92
ROOT VEGETABLES
Yam	73	51
Sweet potato	77	54
Potato, white, not specified, boiled	80	56
Potato, new	81	57
Potato, white, Ontario	85	60
Potato, canned	87	61
Potato, Prince Edward Island, boiled	90	63
Beets	91	64
Potato, steamed	93	65
Potato mashed	100	70
Carrots	70	49
Swede (rutabaga)	103	72
Potato, boiled, mashed	104	73
French fries	107	75
Potato, microwaved	117	82
Potato, instant	118	83
Potato, baked	121	85
Parsnips	139	97
SNACK FOOD AND CONFECTIONARY
Peanuts	21	15
Mars M&Ms (peanut)	46	32
Mars Snickers Bar	57	40
Mars Twix Cookie Bars (caramel)	62	43
Mars Chocolate (Dove)	63	44
Jams and marmalades	70	49
Chocolate	70	49
Potato crisps	77	54
Popcorn	79	55
Muesli Bars	87	61
Mars Kudos Whole Grain Bars (choc chip)	87	61
Mars Bar	91	64
Mars Skittles	98	69
Life Savers	100	70
Corn chips	105	74
Jelly beans	114	80
Pretzels	116	81
Dates	146	103
SOUPS
Tomato Soup	54	38
Lentil soup, canned	63	44
Split pea soup	86	60
Black bean soup	92	64
Green pea soup, canned	94	66
SUGARS
Fructose	32	22
Lactose	65	46
Honey	83	58
High fructose corn syrup	89	62
Sucrose	92	64
Glucose	137	96
Glucose tablets	146	102
Maltodextrin	150	105
Maltose	150	105
VEGETABLES
Peas, dried	32	22
Marrowfat, dried	56	39
Peas, green	68	48
Sweet corn	78	55
Pumpkin	107	75

Many articles claim the Glycemic Index is an accurate list of foods to avoid (because of a rapid rise in blood sugar). Yet those who believe the Gi represents a legitimate scale of insulin producing foods are ignoring both dietary fibre and protein.

Simple carbs (even those in fruit) cause insulin to rapidly rise. Yet fruit is listed on the Glycemic Index as causing a slow rise in blood sugar. Why? Because fruit contains quite a bit of DIETARY FIBRE.

If you count 25 grams of carbs from rice (which contains no dietary fibre), only a portion of the 25 grams of fruit carbs is used as energy, while all of the carbs in rice provide useable energy to the body. Rice causes a quicker sugar rise in the GI rankings because more of its carbs provide useable energy to the body (due to the absence of dietary fibre).

As for dairy products... they are listed as causing a low insulin rise. Why? PROTEIN! The protein in dairy products helps to offset the simple sugars (carbs), which causes a small insulin response in the body.

REMEMBER... simple carbs digest rapidly and thus cause blood sugar to rise quicker than complex carbs (slower digesting).