Glycemic Index (long version) |
BAKERY PRODUCTS BEVERAGES BREADS BREAKFAST CEREALS BREAKFAST CEREAL BARS CEREAL / GRAINS COOKIES CRACKERS DAIRY PRODUCTS FRUIT INFANT FORMULA LEGUMES AND NUTS MEAL REPLACEMENT PRODUCTS CONVENIENCE FOODS NUTRITIONAL SUPPORT PRODUCTS PASTA SNACK FOODS AND CANDY SPORTS BARS SUGARS AND SUGAR ALCOHOLS VEGETABLES VEGETABLES, ROOT ETHNIC FOODS |
FOOD LISTINGS (alpha by and within categories) | Glycemic Index | Glycemic Load | Diabetic Carb Choices |
| BAKERY PRODUCTS top of page | | | |
| Cakes | | | |
| Angel food cake | 67 | 19.43 | 1.9333333 |
| Banana cake, made with sugar | 47±8 | 17.86 | 2.5333333 |
| Banana cake, made without sugar | 55±10 | 15.95 | 1.9333333 |
| Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis, MN, USA) | 38±3 | 19.76 | 3.4666667 |
| Croissant | 67 | 17.487 | 1.7333333 |
| Crumpet | 69 | 13.11 | 1.2666667 |
| Cupcake, strawberry-iced | 73±12 | 18.98 | 1.7333333 |
| Doughnut, cake type | 76 | 17.404 | 1.5333333 |
| Flan cake | 65 | 31.2 | 3.2 |
Lamingtons (sponge dipped in chocolate and coconut) | 87±17 | 25.23 | 1.9333333 |
| Pound cake | 54 | 15.12 | 1.8666667 |
| Sponge cake, plain | 46±6 | 16.56 | 2.4 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) | 42±4 | 24.192 | 3.8666667 |
| Muffins | | | |
| Apple, made with sugar | 44±6 | 12.76 | 1.9333333 |
| Apple, made without sugar | 48±10 | 9.0144 | 1.2666667 |
Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) | 54±4 | 14.04 | 1.7333333 |
Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) | 60±4 | 15.6 | 1.7333333 |
Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) | 65±11 | 16.9 | 1.7333333 |
Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) | 60 | 14.556 | 1.6 |
| Blueberry (Culinar Inc., Canada) | 59 | 17.2634 | 1.9333333 |
| Carrot (Culinar Inc., Canada) | 62 | 20.0818 | 2.1333333 |
Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) | 53±5 | 15 | 1.8666667 |
| Corn muffin, low-amylose5 | 102 | 29.58 | 1.9333333 |
| Corn muffin, high-amylose5 | 49 | | |
Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) | 69 | 23.8602 | 2.3333333 |
Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) | 67±5 | 38.86 | 3.8666667 |
Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, Carrum Downs, Vic, Australia) | 102±11 | 22.236 | 1.4666667 |
| Pastry | 59±6 | 15.399 | 1.7333333 |
Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) | 85±14 | 17.85 | 1.4 |
Scones, plain, made from packet mix (Defiance Milling Co., Australia) | 92±8 | 7 | 0.5333333 |
| Waffles, Aunt Jemima (Quaker Oats Co. of Canada) | 76 | 9.9256 | 0.8666667 |
| BEVERAGES top of page | | | |
| Coca Cola ® | | | |
| Coca Cola®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia) | 53±7 | 13.89395 | 1.7333333 |
| Coca Cola®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) | 63 | 16.1784 | 1.7333333 |
| mean of two types | 58±5 | | |
| Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) | 66±8 | 13.2 | 1.3333333 |
| Fanta®, orange soft drink (Coca Cola Amatil, Australia) | 68±6 | 22.78 | 2.2666667 |
| Lucozade®, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) | 95±10 | 39.71 | 2.8 |
| Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) | 33±9 | 13.61019 | 2.7333333 |
| Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)6 | 30±3 | 6.579 | 1.4666667 |
| Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)6 | 34±3 | 8.4184 | 1.6666667 |
| Solo™, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)6 | 58±5 | 16.97196 | 1.9333333 |
| Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Berkeley Vale, NSW, Australia) | 43±5 | 11.35845 | 1.7333333 |
| Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Australia) | 46±5 | 10.8491 | 1.6 |
| Xpress, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia) | 39±2 | 13.24518 | 2.2666667 |
| Juices | | | |
| Apple juice | | | |
| Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) | 39±5 | | |
| Apple juice, unsweetened | 40 | | |
| Apple juice, unsweetened (Allens, Toronto, Canada) | 41 | | |
| mean of three studies | 40±1 | 11.6936 | 1.9333333 |
| Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) | 44±2 | 13.30648 | 2 |
| Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) | 37±3 | 10.44362 | 1.8666667 |
| Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) | 43±3 | 14.30438 | 2.2 |
| Carrot juice, freshly made (Sydney, Australia)6 | 43±3 | 10.02158 | 1.5333333 |
| Cranberry juice cocktail (Ocean Spray®, Melbourne, Vic, Australia) | 52±3 | 15.92864 | 2.0666667 |
| Cranberry juice cocktail (Ocean Spray® Inc., Lakeville-Middleboro, MA, USA) | 68±3 | 24.18964 | 2.4 |
| Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) | 56±4 | 16.04736 | 1.9333333 |
| Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) | 48 | 10.7376 | 1.4666667 |
| Orange juice | | | |
| Orange Juice (Canada) | 46±6 | | |
| Orange juice, unsweetened, reconstituted (Quelch®, Berri Ltd., Carlton, Vic, Australia) | 53±6 | | |
| mean of two studies | 50±4 | 12.75 | 1.7333333 |
| Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) | 46 | 15.64 | 2.2666667 |
| Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)6 | 38±4 | 3.50208 | 0.6 |
| Yakult®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) | 46±6 | 5.52 | 0.8 |
| Sports drinks | | | |
| Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) | 78±13 | 11.7 | 1 |
| Isostar® (Novartis Consumer Health, Nyon, Switzerland) | 70±15 | 13 | 1.2 |
| Sports Plus® (Berri Ltd., Berri, SA, Australia) | 74±6 | 13 | 1.1333333 |
| Sustagen Sport® (Mead Johnson, Rydalmere, NSW, Australia) | 43±9 | 21.07 | 3.2666667 |
| Drinks made from drinking mix powders | | | |
| Build-Up™ nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) | 41±4 | 13.5013 | 2.2 |
| Complete Hot Chocolate mix made with hot water (Nestlé, Australia) | 51±3 | 11.475 | 1.5333333 |
| Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder (Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk | 36±3 | 6.6996 | 1.2666667 |
| Malted milk powder in full-fat cow's milk (Nestlé, Australia) | 45±3 | 11.8971 | 1.7333333 |
| Milo™ (chocolate nutrient-fortified drink powder) | | | |
| Milo™ (Nestlé, Australia) dissolved in water | 55±3 | 8.5624 | 1.0666667 |
| Milo™ (Nestlé, Auckland, New Zealand) dissolved in water | 52±5 | 8.50928 | 1.0666667 |
| mean of two studies | 54±2 | | |
| Milo™ (Nestlé, Australia) dissolved in full-fat cow's milk | 35±2 | 8.94355 | 1.6666667 |
| Milo™ (Nestlé, New Zealand) dissolved in full-fat cow's milk | 36±3 | 9.47772 | 1.7333333 |
| mean of two studies | 36±1 | | |
| Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) | 26±3 | 4.4369 | 1.1333333 |
| Quik™ (sweet drink powder) | | | |
| Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water | 53±5 | 3.5404 | 0.4666667 |
| Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk | 41±4 | 4.7109 | 0.7333333 |
| Quik™, strawberry (Nestlé, Australia), dissolved in water | 64±8 | 4.885504 | 0.5333333 |
| Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk | 35±3 | 4.3428 | 0.8 |
| BREADS top of page | | | |
| Bagel, white, frozen (Lender's Bakery, Montreal, Canada) | 72 | 25 | 2.3333333 |
| Baguette, white, plain (France) | 95±15 | 14.6965 | 1 |
| French baguette with chocolate spread (France) | 72±8 | 26.8632 | 2.4666667 |
| French baguette with butter and strawberry jam (France) | 62±7 | 25.5626 | 2.7333333 |
| Pain au lait (Pasquier, France) | 63±10 | 20.223 | 2.1333333 |
| Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) | 74 | 15.7842 | 1.4 |
| Barley Breads | | | |
| Coarse barley kernel bread, 75-80% kernels | | | |
| 75% kernels | 27 | 5.3217 | 1.3333333 |
| 80% scalded intact kernels (20% white wheat flour) | 34 | 6.7014 | 1.3333333 |
| 80% intact kernels (20% white wheat flour) | 40 | 7.884 | 1.3333333 |
| mean of three studies | 34±4 | | |
| Barley kernel bread, 50% kernels | | | |
| 50% kernels (Canada) | 43 | 8.7849 | 1.3333333 |
| 50% kibbled barley (Australia) | 48 | 9.8064 | 1.3333333 |
| mean of two studies | 46±2 | 9.3978 | 1.3333333 |
| Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) | 57±6 | 6.1731 | 0.7333333 |
| Barley flour breads | | | |
| 100% barley flour (rye bread composition) (Canada) | 67 | 8.5425 | 0.8666667 |
| Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) | 67 | 13.2057 | 1.3333333 |
| Wholemeal barley bread, flat, thin, soft (50% regular barley flour, 50% high-fibre barley flour) (Sweden) | 50 | 7.35 | 1 |
| Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden) | 43 | 4.9278 | 0.7333333 |
| Wholemeal barley flour (80%) and white wheat flour (20%) breads - fermented or with added organic acids or salts (Sweden) | | | |
| Wholemeal barley flour bread (used as reference for the 5 breads below)5 | 70 | 13.7998 | 1.3333333 |
| Wholemeal barley flour bread with sourdough (lactic acid)5 | 53 | 10.44842 | 1.3333333 |
| Wholemeal barley flour bread with lactic acid5 | 66 | 12.4476 | 1.2666667 |
| Wholemeal barley flour bread with calcium lactate5 | 59 | 11.63126 | 1.3333333 |
| Wholemeal barley flour bread with sodium propionate5 | 65 | 12.8141 | 1.3333333 |
| Wholemeal barley flour bread with higher dose sodium propionate5 | 57 | 10.7502 | 1.2666667 |
| Buckwheat bread | | | |
| Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) | 47 | 9.6679 | 1.4 |
| Fruit Breads | | | |
| Bürgen™ Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) | 44±5 | 5.6584 | 0.8666667 |
| Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) | 54±6 | 8.3268 | 1 |
| Continental fruit loaf, wheat bread with dried fruit (Australia) | 47±6 | 7.2521 | 1 |
| Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) | 63±5 | 8.859375 | 0.9333333 |
| Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) | 54±6 | 6.6069 | 0.8 |
| Hamburger bun (Loblaw's, Toronto, Canada) | 61 | 9.2049 | 1 |
| Kaiser rolls (Loblaw's, Canada) | 73 | 11.5267 | 1.0666667 |
| Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) | 70 | 16.086 | 1.5333333 |
| Gluten-free bread | | | |
| Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) | 79±13 | 10.0251 | 0.8666667 |
| Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) | 71 | 10.5435 | 1 |
| Gluten-free white bread, sliced (gluten-free wheat starch) (UK) | 80 | 11.88 | 1 |
| mean of two studies | 76±5 | 11.286 | 1 |
| Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) | 69 | 8.694 | 0.8666667 |
| Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) | 76 | 9.576 | 0.8666667 |
| mean of two studies | 73±4 | 9.198 | 0.8666667 |
| Oat Bread | | | |
| Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) | 65 | 12.4605 | 1.2666667 |
| Oat bran bread | | | |
| 50% oat bran (Australia) | 44 | 8.1048 | 1.2 |
| 45% oat bran and 50% wheat flour (Sweden) | 50 | 9.21 | 1.2 |
| mean of two studies | 47±3 | 8.6574 | 1.2 |
| Rice bread | | | |
| Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia) | 72±9 | 8.3376 | 0.8 |
| Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia) | 61±9 | 7.0638 | 0.8 |
| Rye Bread | | | |
| Rye kernel (pumpernickel) bread | | | |
| Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) | 41 | 5.043 | 0.8 |
| Rye kernel bread (Pumpernickel) (Canada) | 41 | 5.043 | 0.8 |
| Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) | 46 | 5.22744 | 0.7333333 |
| Rye kernel bread, Pumpernickel (80% kernels) (Canada) | 55 | 6.765 | 0.8 |
| Cocktail, sliced (Kasselar Food Products, Toronto, Canada) | 55 | 6.765 | 0.8 |
| Cocktail, sliced (Kasselar Food Products, Canada) | 62 | 7.7686 | 0.8 |
| mean of six studies | 50±4 | 6.168 | 0.8 |
| Rye bread, wholemeal | | | |
| Wholemeal rye bread (Canada) | 41 | | |
| Wholemeal rye bread (Canada) | 62 | | |
| Wholemeal rye bread (Canada) | 63 | | |
| Wholemeal rye bread (Canada) | 66 | | |
| mean of four studies | 58±6 | 8.4042 | 0.9333333 |
| Rye breads, specialty | | | |
| Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) | 76±14 | 9.652 | 0.8666667 |
| Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) | 55±12 | | |
| Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) | 74±6 | | |
| mean of two studies | 65±10 | 6.58125 | 0.6666667 |
| Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) | 67 | 8.7569 | 0.8666667 |
| Light rye (Silverstein's Bakery, Toronto, Canada) | 68 | 9.8532 | 0.9333333 |
| Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada) | 55 | 6.919 | 0.8666667 |
| Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia) | 59±5 | 7.9827 | 0.9333333 |
| Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) | 86±15 | 11.6358 | 0.9333333 |
| Sourdough rye (Canada) | 57 | | |
| Sourdough rye (Australia) | 48 | | |
| mean of two studies | 53±5 | 6 | 0.8 |
| Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) | 56 | 7.3192 | 0.8666667 |
| Wheat Breads | | | |
| Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) | 52 | 10.3142 | 1.3333333 |
| Cracked wheat kernel - bulgur bread | | | |
| 50% cracked wheat kernel (Canada) | 58 | 11.5014 | 1.3333333 |
| 75% cracked wheat kernels (Canada) | 48 | 9.5184 | 1.3333333 |
| mean of two studies | 53±3 | 10.5099 | 1.3333333 |
| Spelt wheat breads | | | |
| White spelt wheat bread9 (Slovenia) | 74 | 16.9386 | 1.5333333 |
| Wholemeal spelt wheat bread9 (Slovenia) | 63 | 12.0015 | 1.2666667 |
| Scalded spelt wheat kernel bread9 (Slovenia) | 67 | 14.9343 | 1.4666667 |
| Spelt multigrain bread® (Pav's bakery, Australia) | 54±10 | 6.5448 | 0.8 |
| White wheat flour bread | | | |
| White flour (Canada) | 69±5 | 9.7704 | 0.9333333 |
| White flour (USA) | 70 | 9.912 | 0.9333333 |
| White flour, Sunblest™ (Tip Top Bakeries, Australia) | 70 | 9.9001 | 0.9333333 |
| White flour (Dempster's Corporate Foods Ltd., Canada) | 71 | 10.12247 | 0.9333333 |
| White flour (South Africa) | 71±7 | 8.875 | 0.8666667 |
| White flour (Canada) | 71 | 10.12247 | 0.9333333 |
| mean of six studies | 70±0 | 9.7391 | 0.9333333 |
| White wheat flour bread, hard, toasted (Italian) | 73 | 11 | 1 |
| Wonder™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) | 71±9 | | |
| Wonder™, enriched white bread (Interstate Brands Companies, USA) | 72±4 | | |
| Wonder™, enriched white bread (Interstate Brands Companies, USA) | 77±3 | | |
| mean of three studies | 73±2 | 10.2784 | 0.9333333 |
| White Turkish bread (Turkey) | 87 | 14.616 | 1.1333333 |
| White bread with enzyme inhibitors | | | |
| White bread + acarbose (200mg) (Mexico) | 18 | 3.0006 | 1.1333333 |
| White bread + acarbose (200mg) (Mexico) | 50 | 8.335 | 1.1333333 |
| mean in two groups of subjects | 34±16 | 5.6678 | 1.1333333 |
| White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)5 | 48 | 5.904 | 0.8 |
| White bread roll + 6 mg trestatin (Switzerland)5 | 29 | 3.567 | 0.8 |
| White bread with soluble fiber | | | |
| White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) | 41 | 6.8347 | 1.1333333 |
| White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) | 65 | 10.8355 | 1.1333333 |
| mean in two groups of subjects | 53±12 | 8.8351 | 1.1333333 |
| White bread eaten with vinegar as vinaigrette (Sweden) | 45 | 6.6825 | 1 |
| White bread eaten with powdered dried seaweed (Nori alga) (Spain) | 48 | 7.128 | 1 |
| White bread containing Eurylon® high-amylose maize starch (France)12 | 42 | 8.0514 | 1.2666667 |
| White fiber-enriched bread | | | |
| White, high-fiber (Dempster's Corporate Foods Ltd., Canada) | 67 | | |
| White, high-fiber (Weston's Bakery, Toronto, Canada) | 69 | | |
| mean of two studies | 68±1 | 8.5204 | 0.8666667 |
| White resistant starch-enriched bread | | | |
| Fibre White™ (Nature's Fresh, Auckland, New Zealand) | 77±10 | 11.2343 | 1 |
| Wonderwhite™ (Buttercup Bakeries, Australia) | 80±8 | 11.392 | 0.9333333 |
| Wholemeal wheat flour bread (whole wheat) | | | |
| Wholemeal flour (Canada) | 52 | 6.1152 | 0.8 |
| Wholemeal flour (Canada) | 64 | 7.5264 | 0.8 |
| Wholemeal flour (Canada) | 65 | 7.644 | 0.8 |
| Wholemeal flour (Canada) | 67 | 7.8792 | 0.8 |
| Wholemeal flour (Canada) | 67 | 7.8792 | 0.8 |
| Wholemeal flour (Canada) | 69 | 8.1144 | 0.8 |
| Wholemeal flour (Canada) | 71 | 8.3496 | 0.8 |
| Wholemeal flour (Canada) | 72±6 | 8.4672 | 0.8 |
| Wholemeal flour (USA)5 | 73 | 10.0886 | 0.9333333 |
| Wholemeal flour (South Africa) | 75±9 | 9.375 | 0.8666667 |
| Wholemeal flour (Tip Top Bakeries, Australia) | 77±9 | 9.009 | 0.8 |
| Wholemeal flour (Tip Top Bakeries, Australia) | 78±16 | 9.126 | 0.8 |
| Wholemeal flour (Kenya) | 87 | 10.875 | 0.8666667 |
| mean of thirteen studies | 71± 2 | 9.46146 | 0.8666667 |
| Wholemeal Turkish bread | 49 | 7.938 | 1.0666667 |
| Specialty wheat breads | | | |
| Bürgen® Mixed Grain bread (Australia) | | | |
| Bürgen® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia) | 34±4 | | |
| Bürgen® Mixed Grain | 45±12 | | |
| Bürgen® Mixed Grain | 69±6 | | |
| mean of three studies | 49±10 | 5.54925 | 0.7333333 |
| Bürgen® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) | 31±3 | 3.13875 | 0.6666667 |
| Bürgen® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) | 36±4 | 3.213 | 0.6 |
| English Muffin™ bread (Natural Ovens, USA) | 77±7 | 10.8724 | 0.9333333 |
| Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA) | 55±6 | 7.81 | 0.9333333 |
| Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA) | 62±6 | 8.804 | 0.9333333 |
| Helga's™ Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) | 68±9 | 9.2956 | 0.9333333 |
| Helga's™ traditional wholemeal bread (Quality Bakers, Australia) | 70±14 | 9.31 | 0.8666667 |
| Hunger Filler™, whole grain bread (Natural Ovens, USA) | 59±8 | 7.4222 | 0.8666667 |
| Molenberg™ (Goodman Fielder, Auckland, New Zealand) | 75±10 | | |
| Molenberg™ (Goodman Fielder, New Zealand) | 84±8 | | |
| mean of two studies | 80±5 | 11.192 | 0.9333333 |
| 9-Grain Multi-Grain (Tip Top Bakeries, Australia) | 43±5 | 6.0802 | 0.9333333 |
| Multigrain Loaf, spelt wheat flour (Australia) | 54±10 | 8 | 1 |
| Multigrain (50% kibbled wheat grain) (Australia) | 43 | 5.9856 | 0.9333333 |
| Nutty Natural™, whole grain bread (Natural Ovens, USA) | 59±7 | 7.2865 | 0.8 |
| Performax™ (Country Life Bakeries, Dandenong, Vic, Australia) | 38±3 | 4.7785 | 0.8666667 |
| Ploughman's™ Wholegrain, original recipe (Quality Bakers, Australia) | 47 | 6.58 | 0.9333333 |
| Ploughman's™ Wholemeal, smooth milled (Quality Bakers, Australia) | 64±10 | 8.512 | 0.8666667 |
| Semolina Bread (Kenya) | 64 | | |
| Sourdough wheat (Australia) | 54 | 8 | 0.9333333 |
| Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) | 50±6 | 5.1 | 0.6666667 |
| Stay Trim™, whole grain bread (Natural Ovens, USA) | 70±10 | 10.164 | 1 |
| Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia) | 57±6 | 7.2675 | 0.8666667 |
| Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia) | 55±5 | 7.48 | 0.9333333 |
| Vogel's Roggenbrot (Stevns & Co., Australia) | 59±5 | 7.9827 | 0.9333333 |
| Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) | 74 | 16.058 | 1.4666667 |
| 100% Whole Grain™ bread (Natural Ovens, USA) | 51±11 | 6.7524 | 0.8666667 |
| White wheat flour flatbread (Sweden) | 79 | 12.827625 | 1.0666667 |
| Unleavened Breads | | | |
| Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) | 75±9 | 11.6775 | 1.0666667 |
| Middle Eastern flatbread | 97±29 | 15.3163 | 1.0666667 |
| Pita bread, white (Canada) | 57 | 9.5247 | 1.1333333 |
| Wheat flour flatbread (India) | 66±9 | 10.4214 | 1.0666667 |
| Amaranth : wheat (25:75) composite flour flatbread (India) | 66±10 | 9.7812 | 1 |
| Amaranth : wheat (50:50) composite flour flatbread (India) | 76±20 | 11.2632 | 1 |
| BREAKFAST CEREALS top of page | | | |
| All-Bran™ (high-fiber, extruded wheat bran cereal) | | | |
| All-Bran™ (Kellogg's, Pagewood, NSW, Australia)13 | 30 | 4.38 | 1 |
| All-Bran™ (Kellogg's, Battle Creek, MI, USA) | 38 | 8.6526 | 1.5333333 |
| All-Bran™ (Kellogg's Inc., Etobicoke, Canada) | 50 | 8.6526 | 1.5333333 |
| All-Bran™ (Kellogg's Inc., Canada) | 51±5 | 8.6526 | 1.5333333 |
| mean of four studies | 42±5 | | |
| All-Bran Fruit 'n Oats™ (Kellogg's, Australia) | 39 | 6.8133 | 1.1333333 |
| All-Bran Soy 'n Fibre™ (Kellogg's, Australia) | 33±3 | 4.488 | 0.9333333 |
| Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) | 97±19 | 18.43 | 1.2666667 |
| Barley porridge | | | |
| Wholemeal barley flour porridge (100% regular barley) (flour:water = 1:3), boiled 2.5 min (Sweden) | 68 | 23.154 | 2.2666667 |
| Wholemeal high-fibre barley flour porridge (50% regular barley flour: 50% high-fibre barley flour) (Sweden) | 55 | 8.4975 | 1 |
| Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) | 62 | 17.484 | 1.8666667 |
| Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) | 65 | 18.33 | 1.8666667 |
| Bran Buds™ (Kellogg's Inc., Canada)15 | 58 | 6.96 | 0.8 |
| Bran Buds with psyllium (Kellogg's Inc., Canada)15 | 47 | 5.7105 | 0.8 |
| Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada)15 | 58 | 11.049 | 1.2666667 |
| Bran Flakes™ (Kellogg's, Australia) | 74 | 13.172 | 1.2 |
| Cheerios™ (General Mills Inc., Etobicoke, Canada)15 | 74 | 14.9628 | 1.3333333 |
| Chocapic™ (Nestlé, France) | 84±9 | 21.168 | 1.6666667 |
| Coco Pops™ (cocoa flavoured puffed rice) | | | |
| Coco Pops™ (Kellogg's, Australia) | 77±8 | | |
| Coco Pops™ (Kellogg's, Australia) | 77±3 | | |
| mean of two studies | 77 | 20.174 | 1.7333333 |
| Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15 | 75 | 15.225 | 1.3333333 |
| Corn Chex™ (Nabisco Brands Ltd., Canada)15 | 83 | 20.9077 | 1.6666667 |
| Cornflakes™ | | | |
| Cornflakes™ (Kellogg's, Auckland, New Zealand) | 72±16 | 18.288 | 1.6666667 |
| Cornflakes™ (Kellogg's, Australia) | 77 | 19.558 | 1.6666667 |
| Cornflakes™ (Kellogg's Inc., Canada) | 80±6 | 20.7576 | 1.7333333 |
| Cornflakes™ (Kellogg's Inc., Canada) | 86 | 22.31442 | 1.7333333 |
| Cornflakes™ (Kellogg's, USA)5 | 92 | 23.87124 | 1.7333333 |
| mean of five studies | 81±3 | 20.839842 | 1.7333333 |
| Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)15 | 74 | 16.6944 | 1.5333333 |
| Cornflakes, Crunchy Nut™ (Kellogg's, Australia) | 72±4 | 17.208 | 1.6 |
| Corn Pops™ (Kellogg's, Australia) | 80±4 | 20.96 | 1.7333333 |
| Cream of Wheat™ (Nabisco Brands Ltd., Canada)15 | 66 | 16.995 | 1.7333333 |
| Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15 | 74 | 22.015 | 2 |
| Crispix™ (Kellogg's Inc., Canada)15 | 87 | 21.924 | 1.6666667 |
| Energy Mix™ (Quaker, France) | 80±7 | 19.28 | 1.6 |
| Froot Loops™ (Kellogg's, Australia) | 69±9 | 17.94 | 1.7333333 |
| Frosties™, sugar-coated cornflakes (Kellogg's, Australia) | 55 | 14.52 | 1.7333333 |
| Fruitful Lite™ (Hubbards, Auckland, New Zealand) | 61±20 | 12 | 1.3333333 |
| Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand) | 113±10 | 24.5775 | 1.4666667 |
| Golden Grahams™ (General Mills Inc., Canada)15 | 71 | 17.57889 | 1.6666667 |
| Golden Wheats™ (Kellogg's, Australia) | 71±8 | 16 | 1.5333333 |
| Grapenuts™ | | | |
| Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada)15 | 67 | 12.97388 | 1.2666667 |
| Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA) | 75±6 | 16.335 | 1.4666667 |
| mean of two studies | 71±4 | 14.60612 | 1.4 |
| Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15 | 80 | 17.448 | 1.4666667 |
| Guardian™ (Kellogg's, Australia) | 37±9 | 4.5917 | 0.8 |
| Healthwise™ for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia) | 66±9 | 12.078 | 1.2 |
| Healthwise™ for heart health (Uncle Toby's, Australia) | 48±5 | 8.928 | 1.2666667 |
| Honey Rice Bubbles™ (Kellogg's, Australia) | 77±4 | 20.482 | 1.8 |
| Honey Smacks™ (Kellogg's, Australia) | 71±10 | 16 | 1.5333333 |
| Hot cereal, apple & cinnamon (Con Agra Inc., USA) | 37±6 | 8.163125 | 1.4666667 |
| Hot cereal, unflavoured (Con Agra Inc., USA) | 25±5 | 4.865 | 1.2666667 |
| Just Right™ (Kellogg's, Australia) | 60±15 | 12.918 | 1.4666667 |
| Just Right Just Grains™ (Kellogg's, Australia) | 62±11 | 14.446 | 1.5333333 |
| Komplete™ (Kellogg's, Australia) | 48±5 | 10.0176 | 1.4 |
| Life™ (Quaker Oats Co., Canada)15 | 66 | 16 | 1.6666667 |
| Mini Wheats™, whole wheat (Kellogg's, Australia) | 58±8 | 12.122 | 1.4 |
| Mini Wheats™, blackcurrant (Kellogg's, Australia) | 72±10 | 15.408 | 1.4 |
| Muesli | | | |
| Muesli, NS8 (Canada) | 66±9 | 16 | 1.6 |
| Alpen Muesli (Wheetabix, France) | 55±10 | 10.395 | 1.2666667 |
| Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk | 39±6 | 7.41 | 1.2666667 |
| Muesli, Lite (Sanitarium, New Zealand) | 54±12 | 9.558 | 1.2 |
| Muesli, Natural (Sanitarium, New Zealand) | 57±9 | 10.8129 | 1.2666667 |
| Muesli, Natural (Sanitarium, Australia) | 40±6 | 7.588 | 1.2666667 |
| mean of two studies | 49±9 | 9.5991 | 1.3333333 |
| Muesli, No Name (Sunfresh Ltd., Toronto, Canada)15 | 60 | 10.65 | 1.2 |
| Muesli, Swiss Formula (Uncle Toby's, Australia) | 56±8 | 9.184 | 1.0666667 |
| Muesli, toasted (Purina, Sydney, NSW, Australia) | 43+4 | 7.1079 | 1.1333333 |
| Nutrigrain™ (Kellogg's, Australia) | 66±12 | 9.9 | 1 |
| Oat 'n Honey Bake™ (Kellogg's, Australia) | 77±11 | 13.09 | 1.1333333 |
| Oat bran | | | |
| Oat bran, raw (Quaker Oats Co., Canada)15 | 50 | 2.483 | 0.3333333 |
| Oat bran, raw | 59 | 2.92994 | 0.3333333 |
| mean of two studies | 55±5 | 3 | 0.3333333 |
| Porridge made from rolled oats | | | |
| Porridge (Uncle Toby's, Australia)13 | 42 | 8.925 | 1.4 |
| Porridge (Canada)16 | 49±8 | 11.1475 | 1.5333333 |
| Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia) | 51±8 | 10.8375 | 1.4 |
| Porridge (Hubbards, New Zealand) | 58±9 | 12.325 | 1.4 |
| Porridge (Australia) | 58±4 | 12.325 | 1.4 |
| Porridge (Canada) | 62 | 14.105 | 1.5333333 |
| Porridge (Canada) | 69 | 15.6975 | 1.5333333 |
| Porridge (USA)6 | 75 | 17.0625 | 1.5333333 |
| mean of eight studies | 58±4 | 12.76 | 1.4666667 |
| Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden) | 74 | 23.569 | 2.1333333 |
| Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden) | 55 | 14.85 | 1.8 |
| Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden) | 69 | 18.63 | 1.8 |
| Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden) | 50 | 13.5 | 1.8 |
| Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden) | 80 | 21.6 | 1.8 |
| Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden) | 53 | 14.31 | 1.8 |
| Instant Porridge | | | |
| Quick Oats (Quaker Oats Co., Canada) | 65 | | |
| One Minute Oats (Quaker Oats Co., Canada)15 | 66 | | |
| mean of two studies | 66±1 | 16.83 | 1.7333333 |
| Pop Tarts™, Double Chocolate (Kellogg's, Australia) | 70±2 | 24.85 | 2.4 |
| Pro Stars™ (General Mills Inc., Canada)15 | 71 | 16.6921 | 1.6 |
| Puffed Wheat | | | |
| Puffed Wheat (Quaker Oats Co., Canada)15 | 67 | 13.46432 | 1.3333333 |
| Puffed Wheat (Sanitarium, Australia) | 80±11 | 16.8 | 1.4 |
| mean of two studies | 74±7 | 15.54 | 1.4 |
| Raisin Bran™ (Kellogg's, USA) | 61±5 | 11.6998 | 1.2666667 |
| Red River Cereal (Maple Leaf Mills, Toronto, Canada) | 49 | 11 | 1.4666667 |
| Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia) | 19±3 | 2.7018 | 0.9333333 |
| Rice Bubbles™ (puffed rice) | | | |
| Rice Bubbles™ (Kellogg's, Australia)13 | 81 | | |
| Rice Bubbles™ (Kellogg's, Australia) | 85±3 | | |
| Rice Bubbles™ (Kellogg's, Australia) | 95 | | |
| mean of three studies | 87±4 | 22.359 | 1.7333333 |
| Rice Chex™ (Nabisco Brands Ltd., Canada)15 | 89 | 23.2557 | 1.7333333 |
| Rice Krispies™ (Kellogg's Inc., Canada)15 | 82 | 21 | 1.7333333 |
| Shredded Wheat | | | |
| Shredded Wheat (Canada) | 67±10 | 13.3933 | 1.3333333 |
| Shredded Wheat™ (Nabisco Brands Ltd., Canada)15 | 83 | 16.5917 | 1.3333333 |
| mean of two studies | 75±8 | 14.9925 | 1.3333333 |
| Special K™ - formulation of this cereal varies in different countries | | | |
| Special K™ (Kellogg's, Australia) | 54±4 | 11.34 | 1.4 |
| Special K™ (Kellogg's, USA) | 69±5 | 14.3451 | 1.4 |
| Special K™ (Kellogg's, France) | 84±12 | 19.824 | 1.6 |
| Soy Tasty™ (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia) | 60±5 | 11.838 | 1.3333333 |
| Soytana™, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), (Specialty Cereals, Mt Kuring-gai, NSW, Australia) | 49±3 | 12.348 | 1.68 |
| Sultana Bran™ (Kellogg's, Australia) | 73±13 | 13.6729 | 1.2666667 |
| Sustain™ (Kellogg's, Australia)13 | 68 | 14.7764 | 1.4666667 |
| Team™ (Nabisco Brands Ltd., Canada)15 | 82 | 17 | 1.4666667 |
| Thank Goodness™ (Hubbards, New Zealand) | 65±18 | 15 | 1.5333333 |
| Total™ (General Mills Inc., Canada)15 | 76 | 17 | 1.4666667 |
| Ultra-bran™, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) (Specialty Cereals, Australia) | 41±4 | 5.166 | 0.8666667 |
| Wheat-bites™ (Uncle Toby's, Australia) | 72±11 | 18.288 | 1.6666667 |
| Wheat biscuits (plain flaked wheat) | | | |
| Vita-Brits™ (Uncle Toby's, Australia)13 | 61 | 12.078 | 1.3333333 |
| Vita-Brits™ (Uncle Toby's, Australia) | 68±6 | 13.464 | 1.3333333 |
| Weet-Bix™ (Sanitarium, Australia) | 69 | 11.523 | 1.1333333 |
| Weet-Bix™ (Sanitarium, Australia) | 69±4 | 11.523 | 1.1333333 |
| Weetabix™ (Weetabix of Canada Ltd., Thornhill, Canada)15 | 74 | 15.97808 | 1.4666667 |
| Weetabix™ (Weetabix of Canada Ltd.) | 75±10 | 16.194 | 1.4666667 |
| Whole wheat Goldies™ (Kellogg's, Australia) | 70±4 | 14 | 1.3333333 |
| mean of seven studies | 70±2 | 13.0186 | 1.2666667 |
| Wheat biscuits (flaked wheat) with additional ingredients | | | |
| Good Start™, muesli wheat biscuits (Sanitarium, Australia) | 68±4 | 13.5575 | 1.3333333 |
| Hi-Bran Weet-Bix™, wheat biscuits with extra wheat bran (Sanitarium, Australia) | 61±4 | 10.065 | 1.1333333 |
| Hi-Bran Weet-Bix™ with soy and linseed (Sanitarium, Australia) | 57±3 | 9.291 | 1.0666667 |
| Honey Goldies™ (Kellogg's Australia) | 72±3 | 15.12 | 1.4 |
| Lite-Bix™, plain, no added sugar (Sanitarium, Australia) | 70±3 | 13.93 | 1.3333333 |
| Oat bran Weet-Bix™ (Sanitarium, Australia) | 57±4 | 11.4 | 1.3333333 |
| Sultana Goldies™ (Kellogg's Australia) | 65±6 | 13.325 | 1.4 |
| BREAKFAST CEREAL BARS top of page | | | |
| Crunchy Nut Cornflakes™ bar (Kellogg's, Australia) | 72±6 | 18.72 | 1.7333333 |
| Fibre Plus™ bar (Uncle Toby's, Australia) | 78±9 | 17.958174 | 1.5333333 |
| Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, Australia) | 56±4 | 10.416 | 1.2666667 |
| Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Australia) | 51±4 | 9.486 | 1.2666667 |
| K-Time Just Right™ bar (Kellogg's, Australia) | 72±4 | 17.0208 | 1.6 |
| K-Time Strawberry Crunch™ bar (Kellogg's, Australia) | 77±5 | 19.08291 | 1.6666667 |
| Rice Bubble Treat™ bar (Kellogg's, Australia) | 63±11 | 14.9499 | 1.6 |
| Sustain™ bar (Kellogg's, Australia) | 57±10 | 14.1474 | 1.6666667 |
| CEREAL / GRAINS top of page | | | |
| Amaranth | | | |
| Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) | 97±19 | 21 | 1.4666667 |
| Barley | | | |
| Pearl Barley | | | |
| Barley, pearled (Canada) | 22 | | |
| Barley (Canada) | 22 | | |
| Barley, pot, boiled in salted water 20 min (Gouda's foods, Concord, Canada) | 25±2 | | |
| Barley (Canada) | 27 | | |
| Barley, pearled (Canada) | 29 | | |
| mean of five studies | 25±1 | 10.5825 | 2.8 |
| Barley (Hordeum vulgare) (India) | 37 | | |
| Barley (Hordeum vulgare) (India) | 48 | | |
| mean of two groups of subjects | 43±6 | 25.8213 | 2.8 |
| Barley, cracked (Malthouth, Tunisia) | 50 | 21.245 | 2.8 |
| Barley, rolled (Australia) | 66±5 | 25.3836 | 2.5333333 |
| Buckwheat | | | |
| Buckwheat (Canada) | 49 | | |
| Buckwheat (Canada) | 51±10 | | |
| Buckwheat (Canada) | 63 | | |
| mean of three studies | 54±4 | 16.1028 | 2 |
| Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden) | 45 | 13.419 | 2 |
| Corn/Maize | | | |
| Maize (Zea Mays), flour made into chapatti (India) | 59 | | |
| Maize meal porridge/gruel (Kenya) | 109 | | |
| Cornmeal | | | |
| Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada) | 68 | 8.772 | 0.8666667 |
| Cornmeal + margarine (McNair Products Co. Ltd., Canada) | 69 | 8.5905 | 0.8 |
| mean of two studies | 69±1 | 9 | 0.8666667 |
| Sweet corn | | | |
| Sweet corn, 'Honey & Pearl' variety (New Zealand) | 37±12 | 11.0371 | 2 |
| Sweet corn, on the cob, boiled 20 min (Australia) | 48 | 14.3184 | 2 |
| Sweet corn (Canada) | 59±11 | 19.74435 | 2.2 |
| Sweet corn (USA) | 60 | 20.079 | 2.2 |
| Sweet corn (USA) | 60 | 20.079 | 2.2 |
| Sweet corn (South Africa) | 62±5 | 20.305 | 2.2 |
| mean of six studies | 53±4 | 17.031126 | 2.1333333 |
| Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA) | 46 | 12.834 | 1.8666667 |
| Sweet corn, frozen, reheated in microwave (Green Giant Pillsbury Ltd., Toronto, Canada) | 47 | 15.742763 | 2.2 |
| Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada) | 68 | 8.4864 | 0.8 |
| Couscous | | | |
| Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA) | 61 | | |
| Couscous, boiled 5 min (Tunisia) | 69 | | |
| mean of two studies | 65±4 | 22.659 | 2.3333333 |
| Millet | | | |
| Millet, boiled (Canada) | 71±10 | 25.2121 | 2.4 |
| Millet flour porridge (Kenya) | 107 | | |
| Rice, white | | | |
| Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia) | 69±7 | 36.225 | 3.5333333 |
| White (Oryza sativa), boiled (India) | 69±15 | 29.71485 | 2.8666667 |
| Rice, boiled white, type NS8 | | | |
| Type NS, eaten alone (France) | 45 | 13.5 | 2 |
| Type NS (India) | 48 | 18.24 | 2.5333333 |
| Type NS (Canada) | 51 | 21.24405 | 2.8 |
| Type NS (France) | 52 | 18.7512 | 2.4 |
| Type NS (Canada) | 56 | 23.3268 | 2.8 |
| Type NS (Pakistan) | 69 | 26.22 | 2.5333333 |
| Type NS (Canada) | 72±9 | 29.9916 | 2.8 |
| Type NS, boiled in salted water (India) | 72 | 27.36 | 2.5333333 |
| Type NS, boiled 13 min (Italy) | 102 | 30.6 | 2 |
| Type NS (Kenya) | 112 | 47.1296 | 2.8 |
| Type NS, boiled (France) | 43 | 12.9 | 2 |
| Type NS, boiled (France) | 47 | 14.1 | 2 |
| mean of 12 studies | 64±7 | 23.312269 | 2.4 |
| Type NS, boiled in salted water, refrigerated 16-20h, reheated (India) | 53 | 20.14 | 2.5333333 |
| Type NS, boiled 13 min, then baked 10 min (Italy) | 104 | 31.2 | 2 |
| Long grain, boiled | | | |
| Long grain, boiled 5 min (Canada) | 41 | 16.4123 | 2.6666667 |
| Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, Wetherill Park, NSW, Australia ) | 50 | 21.375 | 2.8666667 |
| Gem long grain (Dainty Food Inc., Toronto, Canada) | 55 | 22.0165 | 2.6666667 |
| Long grain, white (Uncle Bens, Auckland, New Zealand) | 56±7 | 23.94 | 2.8666667 |
| Long grain, boiled 25 min (Surinam) | 56±2 | 23.94 | 2.8666667 |
| Gem long grain (Dainty Food Inc., Canada) | 57 | 22.8171 | 2.6666667 |
| Long grain, boiled 15 min | 58 | 23.2174 | 2.6666667 |
| Gem long grain (Dainty Food Inc., Canada) | 60 | 24.018 | 2.6666667 |
| Gem long grain (Dainty Food Inc., Canada) | 60 | 24.018 | 2.6666667 |
| Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada) | 64±3 | 25.6192 | 2.6666667 |
| mean of 10 studies | 56±2 | 22.87376 | 2.7333333 |
| Rice, long grain, quick-cooking varieties | | | |
| Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium) | 68±6 | 25.0648 | 2.4666667 |
| Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium) | 75±7 | 27.645 | 2.4666667 |
| Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods King's Lynn, Norfolk, UK) | 52±5 | 19.1672 | 2.4666667 |
| Rice, specialty rices | | | |
| Cajun Style, Uncle Ben's® (Effem Foods Ltd., Bolton, Canada) | 51 | 19.1148 | 2.4666667 |
| Garden Style, Uncle Ben's® (Effem Foods Ltd., Canada) | 55 | 20.614 | 2.4666667 |
| Long Grain and Wild, Uncle Ben's® (Effem Foods Ltd., Canada) | 54 | 20.2392 | 2.4666667 |
| Mexican Fast and Fancy, Uncle Ben's® (Effem Foods Ltd., Canada) | 58 | 21.7384 | 2.4666667 |
| Saskatchewan wild rice (Canada) | 57 | 18.246954 | 2.1333333 |
| Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand) | 86±10 | 36.99978 | 2.8666667 |
| Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand) | 98±7 | 31.0072 | 2.1333333 |
| Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) | 109±10 | 46.0634 | 2.8 |
| Rice, white low-amylose | | | |
| Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia) | 83±13 | 35.76885 | 2.8666667 |
| Sungold, Pelde, parboiled (Rice Growers Co-op., Australia) | 87±7 | 37.30995 | 2.8666667 |
| Waxy (0-2% amylose) (Rice Growers Co-op., Australia) | 88±11 | 37.7388 | 2.8666667 |
| Pelde, white (Rice Growers Co-op., Australia) | 93±11 | 39.88305 | 2.8666667 |
| White, low-amylose, boiled (Turkey) | 139 | 59.61015 | 2.8666667 |
| Rice, white high-amylose | | | |
| Bangladeshi rice variety BR16 (28% amylose) | 37 | 14.3782 | 2.6 |
| Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min | 39 | 15.1554 | 2.6 |
| mean of two studies | 38 | 14.7668 | 2.6 |
| Doongara, white (Rice Growers Co-op., Australia) | 50±6 | | |
| Doongara, white (Rice Growers Co-op., Australia) | 64±9 | | |
| Doongara, white (Rice Growers Co-op., Australia) | 54±7 | | |
| mean of three studies | 56±4 | 21.5936 | 2.6 |
| Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan) | 48±8 | 18.0912 | 2.5333333 |
| Basmati | | | |
| Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia) | 58±8 | 21.779 | 2.5333333 |
| Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express® (Masterfoods. Kings Lynn, Norfolk, UK) | 57±4 | 23.541 | 2.7333333 |
| Quick cooking white basmati, cooked 10 min, Uncle Ben's® Superior (Masterfoods Olen, Belgium) | 60±5 | 22.53 | 2.5333333 |
| Rice, brown | | | |
| Brown (Canada) | 66±5 | 21.4929 | 2.2 |
| Brown, steamed (USA)5 | 50 | 16.2825 | 2.2 |
| Brown (Oriza Sativa), boiled (South India)5 | 50±19 | 16.2825 | 2.2 |
| mean of three studies | 55±5 | 17.91075 | 2.2 |
| Calrose brown (Rice Growers Co-op., Australia) | 87±8 | 32.7381 | 2.5333333 |
| Doongara brown, high amylose (Rice Growers Co-op., Australia) | 66±7 | 24.3177 | 2.4666667 |
| Pelde brown (Rice Growers Co-op., Australia) | 76±6 | 28.50912 | 2.5333333 |
| Parboiled, cooked 20 min, Uncle Ben's Natur-reis ® (Masterfoods Olen, Belgium) | 64±7 | 23.23904 | 2.4 |
| Sunbrown Quick™ (Rice Growers Co-op., Australia) | 80±7 | 30.8 | 2.5333333 |
| Instant/puffed rice | | | |
| Instant rice, white, boiled 1 min (Canada) | 46 | 19.182 | 2.8 |
| Instant rice, white, cooked 6 min (Trice brand, Australia) | 87 | 36.279 | 2.8 |
| Puffed, white, cooked 5 min, Uncle Ben's Snabbris® (Masterfoods Olen, Belgium) | 74±5 | 30.858 | 2.8 |
| mean of three studies | 69±12 | 28.773 | 2.8 |
| Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia) | 94±7 | 35.028 | 2.8 |
| Parboiled rice | | | |
| Parboiled rice (Canada) | 48 | 17.5176 | 2.4 |
| Parboiled rice (USA) | 72 | 26.2764 | 2.4 |
| Converted, white, Uncle Ben's® (Effem Foods Ltd., Canada) | 45 | 16.42275 | 2.4 |
| Converted, white, boiled 20-30 min, Uncle Ben's® (Masterfoods USA, Vernon, CA) | 38 | 13.8681 | 2.4 |
| Converted, white, long grain, boiled 20-30 min, Uncle Ben's® (Masterfoods USA) | 50 | 18.2475 | 2.4 |
| Boiled, 12 min (Denmark)6 | 39 | 14.23305 | 2.4 |
| Boiled, 12 min (Denmark) | 42 | 15.3279 | 2.4 |
| Boiled, 12 min (Denmark) | 43 | 15.69285 | 2.4 |
| Boiled, 12 min (Denmark) | 46 | 16.7877 | 2.4 |
| Long grain, boiled 5 min (Canada) | 38 | 13.8681 | 2.4 |
| Long grain, boiled, 10 min (USA)5 | 61 | 22.26195 | 2.4 |
| Long grain, boiled 15 min (Canada) | 47 | 17.15265 | 2.4 |
| Long grain, boiled 25 min (Canada) | 46 | 16.7877 | 2.4 |
| mean of thirteen studies | 47±3 | 16.92 | 2.4 |
| Parboiled rice, eaten as part of a traditional Indian meal (India)5 | 99 | | |
| Parboiled, low-amylose | | | |
| Bangladeshi rice variety BR2, parboiled (12% amylose) | 51 | 19.4259 | 2.5333333 |
| Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op., Australia) | 87±7 | 34.3476 | 2.6 |
| Parboiled, high-amylose | | | |
| Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op., Australia) | 50±6 | 19.28 | 2.6 |
| Bangladeshi rice variety BR16, parboiled (28% amylose) | 35 | 13.111 | 2.4666667 |
| Bangladeshi rice variety BR16, traditionally parboiled (27% amylose) | 32 | 12.244899 | 2.5333333 |
| Bangladeshi rice variety BR16, pressure parboiled (27% amylose) | 27 | 11.124 | 2.7333333 |
| Bangladeshi rice variety BR4, parboiled (27% amylose) | 33 | 12.58785 | 2.5333333 |
| Mean of 5 studies | 35±4 | 13.5541 | 2.6 |
| Rye, whole kernels | | | |
| Rye, whole kernels (Canada) | 29 | 10.9852 | 2.5333333 |
| Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) | 34 | 12.8792 | 2.5333333 |
| Rye, whole kernels (Canada) | 39 | 14.7732 | 2.5333333 |
| mean of three studies | 34±3 | 12.8792 | 2.5333333 |
| Wheat | | | |
| Wheat, whole kernels | | | |
| Wheat, whole kernels (Triticum aestivum) (India)11 | 30±9 | 11.25 | 2.5333333 |
| Wheat, whole kernels (Canada) | 42 | 13.8159 | 2.2 |
| Wheat, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) | 44 | 14.4738 | 2.2 |
| Wheat, whole kernels (Canada) | 48 | 15.7896 | 2.2 |
| mean of four studies | 41±3 | 13.95886 | 2.2666667 |
| Wheat, type NS8 (India) | 90 | 33.75 | 2.5333333 |
| Wheat, precooked kernels | | | |
| Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France) | 52±4 | 18.98 | 2.4666667 |
| Durum wheat, precooked, cooked 10 min (Ebly, France) | 50±5 | 16.6 | 2.2 |
| Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France) | 40±5 | 15.72 | 2.6 |
| Quick cooking (White Wings, Sydney, NSW, Australia) | 54±11 | 25.15536 | 3.1066667 |
| Semolina | | | |
| Semolina, roasted at 105 °C then gelatinised with water (India) | 55±9 | | |
| Semolina, steamed and gelatinised (India) | 54±13 | | |
| mean of two studies | 55±1 | 5.8575 | 0.7333333 |
| Cracked wheat (bulgur/bourghul) | | | |
| Bulgur, boiled (Canada) | 46 | | |
| Bulgur, boiled in 800 mL water 20 min (Canada) | 46 | | |
| Bulgur, boiled 20 min (Canada) | 46 | | |
| Bulgur, boiled 20 min (Canada) | 53 | | |
| mean of four studies | 48±2 | 12.384 | 1.7333333 |
| COOKIES top of page | | | |
| Arrowroot | | | |
| Arrowroot (McCormicks's, Interbare Foods, Toronto, Canada) | 63 | 12.62016 | 1.3333333 |
| Arrowroot plus (McCormicks's, Canada) | 62 | 11.2096 | 1.2 |
| Milk Arrowroot™ (Arnotts, Sydney, NSW, Australia) | 69±7 | 12.1785 | 1.2 |
| mean of three studies | 65±2 | 12.081745 | 1.2666667 |
| Barquette Abricot (LU, Ris, Orangis, France) | 71±6 | 22.7342 | 2.1333333 |
| Bebe Dobre Rano Chocolate (Opavia/LU, Czech Republic) | 57±9 | 18.81 | 2.2 |
| Bebe Dobre Rano Honey and Hazelnuts (Opavia/LU, Czech Republic) | 51±9 | 17.085 | 2.2666667 |
| Bebe Jemne Susenky (Opavia/LU, Czech Republic) | 67±11 | 13.5072 | 1.3333333 |
| Digestives | | | |
| Digestives (Canada) | 55 | | |
| Digestives (Canada) | 59±7 | | |
| Digestives, Peak Freans (Nabisco Ltd., Toronto, Canada) | 62 | | |
| mean of three studies | 59±2 | 9.72969 | 1.0666667 |
| Digestives, gluten-free (maize starch) (Nutricia Dietary Care Ltd., Redish, Stockport, UK) | 58 | 9.93134 | 1.1333333 |
| Evergreen met Krenten (LU, Netherlands) | 66±12 | 14.0448 | 1.4 |
| Golden Fruit (Griffin's Foods Ltd., Auckland, New Zealand) | 77±25 | 13.2055 | 1.1333333 |
| Graham Wafers (Christie Brown & Co., Toronto, Canada) | 74 | 13.68482 | 1.2 |
| Gran'Dia Banana, Oats and Honey (LU, Brazil) | 28±5 | 6.44 | 1.5333333 |
| Grany en-cas Abricot (LU, France) | 55±6 | 9.0234375 | 1.0666667 |
| Grany en-cas Fruits des bois (LU, France) | 50±5 | 7.171875 | 0.9333333 |
| Grany Rush Apricot (LU, Netherlands) | 62±3 | 12.276 | 1.3333333 |
| Highland Oatmeal™ (Westons biscuits, Sydney, NSW, Australia) | 55±8 | 10.0375 | 1.2 |
| Highland Oatcakes (Walker's Shortbread Ltd., Aberlour-on-Spey, Scotland) | 57 | 8.30148 | 1 |
| LU P'tit Déjeuner Chocolat (LU, France) | 42±5 | 14.311122 | 2.2666667 |
| LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France) | 45±5 | 15.79185 | 2.3333333 |
| LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France) | 52±3 | 18.0544 | 2.3333333 |
| LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France) | 49±8 | 18.0544 | 2.3333333 |
| mean of three studies | 49±2 | 17.073722 | 2.3333333 |
| Maltmeal wafer (Griffin's Foods Ltd., New Zealand) | 50±10 | 8.5875 | 1.1333333 |
| Morning Coffee™ (Arnotts, Australia) | 79±6 | 15.0495 | 1.2666667 |
| Nutrigrain Fruits des bois (Kellogg's, France) | 57±4 | 12.994461 | 1.5333333 |
| Oatmeal (Canada) | 54±4 | 9.2745 | 1.1333333 |
| Oro (Saiwa, Italy) | 61±9 | 19.52 | 2.1333333 |
| Oro (Saiwa, Italy) | 67±17 | 21.172 | 2.1333333 |
| mean of two studies | 64±3 | 20.352 | 2.1333333 |
| Petit LU Normand (LU, France) | 51±3 | 9.537 | 1.2666667 |
| Petit LU Roussillon (LU, France) | 48±4 | 8.544 | 1.2 |
| Prince Energie+ (LU, France) | 73±5 | 12.629 | 1.1333333 |
| Prince fourré chocolat (LU, France) | 53±5 | | |
| Prince fourré chocolat (LU, France) | 50±5 | | |
| mean of two studies | 52±2 | 15.74196 | 2 |
| Prince Meganana Chocolate (LU, Spain) | 49±12 | 17.689 | 2.4 |
| Prince Petit Déjeuner Vanille (LU, France and Spain) | 45±6 | 16.335 | 2.4 |
| Rich Tea (Canada) | 55±4 | 10.395 | 1.2666667 |
| Sablé des Flandres (LU, France) | 57±10 | 8.379 | 1 |
| Shortbread (Arnotts, Australia) | 64±8 | 9.92 | 1.0666667 |
| Shredded Wheatmeal™ (Arnotts, Australia) | 62±4 | 11.0205 | 1.2 |
| Snack Right Fruit Slice (97% fat-free) (Arnott's, Australia) | 45±3 | 8.505 | 1.2666667 |
| Thé (LU, France) | 41±7 | 6.4575 | 1.0666667 |
| Vanilla Wafers (Christie Brown & Co., Canada) | 77 | 13.6675 | 1.2 |
| Véritable Petit Beurre (LU, France) | 51±8 | 9.078 | 1.2 |
| CRACKERS top of page | | | |
| Breton wheat crackers (Dare Foods Ltd., Kitchener, Canada) | 67 | 9.51735 | 0.9333333 |
| Corn Thins, puffed corn cakes, gluten-free (Real Foods, St Peters, NSW, Australia) | 87±10 | 17.6262 | 1.3333333 |
| Cream Cracker (LU Triumfo, Brazil) | 65±11 | 10.80625 | 1.1333333 |
| High-calcium cracker (Danone, Malaysia) | 52±8 | 8.97 | 1.1333333 |
| Jatz™, plain salted craker biscuits (Arnotts, Australia) | 55±5 | 9.61125 | 1.1333333 |
| Puffed Crispbread (Westons, Australia) | 81±9 | 14.985 | 1.2666667 |
| Puffed rice cakes | | | |
| Puffed rice cakes, white (Rice Growers Co-op., Leeton, NSW, Australia) | 82±11 | 17 | 1.4 |
| Rice cakes, Calrose rice (low-amylose) (Rice Growers Co-op., Australia) | 91±7 | 19 | 1.4 |
| Rice cakes, Doongara rice (high-amylose) (Rice Growers Co-op., Australia) | 61±5 | 13 | 1.4 |
| mean of three studies | 78±9 | 17.01 | 1.4 |
| Rye crispbread | | | |
| Rye crispbread (Canada) | 63 | 10.34775 | 1.0666667 |
| Ryvita™ (Canada) | 69±10 | 11.33325 | 1.0666667 |
| High-fiber rye crispbread (Ryvita Company Ltd., Poole, Dorset, UK) | 59 | 8.939916 | 1 |
| Rye crispbread (Ryvita Company Ltd., UK) | 63 | 11.1258 | 1.2 |
| mean of four studies | 64±2 | 10.505984 | 1.0666667 |
| Kavli™ Norwegian Crispbread (Players Biscuits, Sydney, NSW, Australia) | 71±7 | 11.5375 | 1.0666667 |
| Sao™, plain square crackers (Arnotts, Australia) | 70±9 | 11.725 | 1.1333333 |
| Stoned Wheat Thins (Christie Brown & Co., Canada) | 67 | 11.658 | 1.1333333 |
| Water cracker | | | |
| Water cracker (Canada) | 63±9 | 11.21022 | 1.2 |
| Water cracker (Arnotts, Australia) | 78±11 | 13.87932 | 1.2 |
| mean of two studies | 71±8 | 12.63374 | 1.2 |
| Premium Soda Crackers (Christie Brown & Co., Canada) | 74 | 12.3802 | 1.1333333 |
| Vita-wheat™, original, crispbread (Arnott's, Australia) | 55±4 | 10.3323 | 1.2666667 |
| DAIRY PRODUCTS top of page | | | |
| Custard | | | |
| No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia) | 35±2 | 5.845 | 1.1333333 |
| Custard, home made from milk, wheat starch, and sugar (Australia) | 43±10 | 7.095 | 1.1333333 |
| TRIM™, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia) | 37±4 | 5.7017 | 1 |
| mean of three studies | 38±2 | 6.156 | 1.0666667 |
| Ice cream, Regular/NS8 | | | |
| Ice cream, NS (Canada) | 36±8 | | |
| Ice cream (half vanilla, half chocolate) (Italy) | 57 | | |
| Ice cream, NS (USA) | 62 | | |
| Ice cream, chocolate flavored (USA) | 68±15 | | |
| Ice cream (half vanilla, half chocolate) (Italy) | 80 | | |
| mean of five studies | 61±7 | 7.8995 | 0.8666667 |
| Ice cream, Reduced- or Low-fat | | | |
| Ice cream, low-fat, vanilla, 'Light' (Peter's, Sydney, NSW, Australia) | 50±8 | 3 | 0.4 |
| Ice-cream, low-fat (1.2 % fat), Prestige Light rich vanilla (Norco, Lismore, NSW, Australia)6 | 47±5 | 4.794 | 0.6666667 |
| Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia)6 | 37±4 | 5.328 | 0.9333333 |
| Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia)6 | 39±3 | 4.602 | 0.8 |
| Ice cream, Premium (high-fat) | | | |
| Ice cream, premium, Ultra chocolate, 15% fat (Sara Lee, Gosford, NSW, Australia) | 37±3 | 3.5039 | 0.6 |
| Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia) | 38±3 | 3.42228 | 0.6 |
| Milk, full-fat | | | |
| Full-fat (Italy) | 11 | | |
| Full-fat (3% fat, Skånemejerier, Malmö, Sweden)6 | 21 | | |
| Full-fat (Italy) | 24 | | |
| Full-fat cow's milk, fresh (Dairy Farmers, Sydney, NSW, Australia) | 31±2 | | |
| Full-fat (Canada) | 34±6 | | |
| Full-fat (USA) | 40 | | |
| mean of five studies | 27±4 | 3.1266 | 0.8 |
| Fermented cow's milk (ropy milk, långfil, 3% fat) (Arla, Gävle, Sweden)6 | 11 | | |
| Fermented cow's milk (filmjölk, 3% fat) (Skånemejerier, Malmö, Sweden)6 | 11 | | |
| mean of two foods | 11 | | |
| Milk, full-fat, plus bran | | | |
| Full-fat + 20g wheat bran (Italy) | 25 | | |
| Full-fat + 20g wheat bran (Italy) | 28 | | |
| mean of two studies | 27±2 | 3.1266 | 0.8 |
| Milk, skim (Canada) | 32±5 | 4.01536 | 0.8666667 |
| Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia) | 61±6 | 17 | 1.8 |
| Milk, low-fat, chocolate, with aspartame, Lite White™ (Dairy Farmers, Australia) | 24±6 | 3.48 | 1 |
| Milk, low-fat, chocolate, with sugar, Lite White™ (Dairy Farmers, Australia) | 34±4 | 8.755 | 1.7333333 |
| Mousse, reduced-fat, prepared from commerical mousse mix with water | | | |
| Butterscotch, 1.9% fat (Nestlé, Australia) | 36±4 | 3.6288 | 0.6666667 |
| Chocolate, 2% fat (Nestlé, Australia) | 31±4 | 3.3728 | 0.7333333 |
| Hazelnut, 2.4% fat (Nestlé, Australia) | 36±4 | 3.6864 | 0.6666667 |
| Mango, 1.8% fat (Nestlé, Australia) | 33±5 | 3.5904 | 0.7333333 |
| Mixed berry, 2.2% fat (Nestlé, Australia) | 36±5 | 3.6864 | 0.6666667 |
| Strawberry, 2.3% fat (Nestlé, Australia) | 32±3 | 3.2256 | 0.6666667 |
| mean of six foods | 34±1 | 3.536 | 0.6666667 |
| Pudding | | | |
| instant, chocolate, made from powder and whole milk (White Wings, Sydney, NSW, Australia) | 47±4 | 7.473 | 1.0666667 |
| instant, vanilla, made from powder and whole milk (White Wings, Australia) | 40±4 | 6.44 | 1.0666667 |
| mean of two foods | 44±4 | 7.04 | 1.0666667 |
| Yoghurt | | | |
| Yoghurt, type NS8 (Canada) | 36±4 | 3.3552 | 0.6 |
| Low-fat yoghurt | | | |
| Low-fat, fruit, aspartame, Ski™ (Dairy Farmers, Australia) | 14±4 | 1.792 | 0.8666667 |
| Low-fat, fruit, sugar, Ski™ (Dairy Farmers, Australia) | 33±7 | 10.164 | 2.0666667 |
| Low-fat (0.9%), fruit, wild strawberry (Ski d'lite™, Dairy Farmers, Australia) | 31±14 | 9.424 | 2 |
| Non-fat yoghurt, sweetened with acesulfame K and Splenda | | | |
| Diet Vaalia™, exotic fruits (Pauls Ltd., Australia)6 | 23±2 | 3.68 | 1.0666667 |
| Diet Vaalia™, mango (Pauls Ltd., Australia)6 | 23±2 | 3.312 | 0.9333333 |
| Diet Vaalia™, mixed berry (Pauls Ltd., Australia)6 | 25±3 | 3.25 | 0.8666667 |
| Diet Vaalia™, strawberry (Pauls Ltd., Australia)6 | 23±2 | 2.898 | 0.8666667 |
| Diet Vaalia™, vanilla (Pauls Ltd, Australia)6 | 23±2 | 2.944 | 0.8666667 |
| mean of five foods | 24±1 | 3.3024 | 0.9333333 |
| Reduced-fat yoghurt | | | |
| Reduced-fat, Vaalia™, apricot & mango (Pauls Ltd., Australia)6 | 26±4 | 7.8 | 2 |
| Reduced-fat, Vaalia™, french vanilla (Pauls Ltd., Australia)6 | 26±4 | 2.5974 | 0.6666667 |
| Reduced-fat, Extra-Lite™, strawberry (Pauls Ltd., Australia)6 | 28±4 | 9.24644 | 2.2 |
| mean of three foods | 27±1 | 6.561 | 1.6 |
| Yoghurt drink, reduced-fat, Vaalia™, tropical passionfruit (Pauls Ltd., Australia)6 | 38±4 | 11.02912 | 1.9333333 |
| Soy-based dairy product alternatives | | | |
| Soy milks (containing maltodextrin) | | | |
| Soy milk, full-fat (3%), 0 mg calcium, Original (So Natural Foods, Taren Point, NSW, Australia)6 | 44±5 | 7.67932 | 1.1333333 |
| Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)6 | 36±4 | 6.38496 | 1.2 |
| Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)6 | 44±3 | 7.67932 | 1.1333333 |
| Soy milk drinks | | | |
| Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia)6 | 30±3 | 6.5943 | 1.4666667 |
| Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)6 | 34±3 | 8.4354 | 1.6666667 |
| mean of two drinks | 32±2 | 7.48656 | 1.5333333 |
| Up & Go™, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Berkeley Vale, NSW, Australia) | 43±5 | 11.15549 | 1.7333333 |
| Up & Go™, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Australia) | 46±5 | 10.8491 | 1.6 |
| mean of two drinks | 45±2 | 11.1438 | 1.6666667 |
| Xpress™, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia) | 39±2 | 13.24518 | 2.2666667 |
| Soy yoghurt | | | |
| Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)6 | 50±3 | 13 | 1.7333333 |
| Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA) | 115±14 | 9.775 | 0.6 |
| FRUIT top of page | | | |
| Apples, raw | | | |
| Apple, NS8 (Denmark) | 28 | 3.70048 | 0.8666667 |
| Apple, Braeburn (New Zealand)6 | 32±4 | 4.02176 | 0.8666667 |
| Apple, NS8 (Canada) | 34 | 5.27952 | 1.0666667 |
| Apple, Golden Delicious (Canada) | 39±3 | 6.05592 | 1.0666667 |
| Apple, NS8 (USA) | 40 | 6.2112 | 1.0666667 |
| Apple, NS8 (Italy) | 44 | 5.8652 | 0.8666667 |
| mean of six studies | 38±2 | 5.51 | 1 |
| Apple juice | | | |
| Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia) | 39±5 | 9.86154 | 1.6666667 |
| Apple juice, unsweetened (USA) | 40 | 11.58 | 1.9333333 |
| Apple juice, unsweetened (Allens, Toronto, Canada) | 41 | 12.136 | 2 |
| mean of three studies | 40±1 | 11.17812 | 1.8666667 |
| Apple, dried (Australia) | 29±5 | 9.95106 | 2.2666667 |
| Apricots | | | |
| Apricots, raw, NS8 (Italy) | 57 | 5.1984 | 0.6 |
| Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada ) | 64 | 12.0384 | 1.2666667 |
| Apricots, dried (Australia) | 30±7 | 7.992 | 1.8 |
| Apricots, dried (Wasco foods, Montreal, Canada) | 32 | 9.696 | 2 |
| mean of two studies | 31±1 | 8.8257 | 1.8666667 |
| Apricot fruit bar, pureed dried apricot filling in wholemeal pastry (Mother Earth, Auckland, New Zealand) | 50±8 | 16.975 | 2.2666667 |
| Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia) | 55±7 | 7.11205 | 0.8666667 |
| Apricot Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Balgowlah, NSW, Australia) | 42±3 | 4.83 | 0.8 |
| Banana, raw | | | |
| Banana (Canada) | 46 | 11.60856 | 1.6666667 |
| Banana (Italy) | 58 | 13.3864 | 1.5333333 |
| Banana (Canada) | 58 | 14.63688 | 1.6666667 |
| Banana (Canada) | 62±9 | 15.64632 | 1.6666667 |
| Banana (South Africa) | 70±5 | 16.156 | 1.5333333 |
| Banana, ripe (all yellow) (USA) | 51 | 12.87036 | 1.6666667 |
| Banana, under-ripe (Denmark) | 30 | 6.27 | 1.4 |
| Banana, slightly under-ripe (yellow with green sections) (USA) | 42 | 10.59912 | 1.6666667 |
| Banana, over-ripe (yellow flecked with brown) (USA) | 48 | 12.11328 | 1.6666667 |
| Banana, over-ripe (Denmark) | 52 | 10.608 | 1.3333333 |
| mean of 10 studies | 52±4 | 12.421552 | 1.6 |
| Banana, processed fruit fingers, Heinz Kidz™ (H J Heinz, Malvern, Vic, Australia) | 61±11 | 11.956 | 1.3333333 |
| Breadfruit (Artocarpus altilis), raw (Australia)6 | 68 | 18.13152 | 1.8 |
| Cherries, raw, NS8 (Canada) | 22 | 2.7291 | 0.8 |
| Chico (Zapota zapotilla coville), raw (Philippines)6 | 40 | 11.76 | 1.9333333 |
| Cranberry juice | | | |
| Cranberry juice cocktail (Ocean Spray, Melbourne, Vic, Australia) | 52±3 | 16.068 | 2.0666667 |
| Cranberry juice cocktail (Ocean Spray Inc., Lakeville-Middleboro, MA, USA) | 68±3 | 24.08356 | 2.3333333 |
| Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) | 56±4 | 16.408 | 1.9333333 |
| Custard apple, raw, flesh only (Australia) | 54±2 | 10.2384 | 1.2666667 |
| Dates, dried (Australia) | 103±21 | 41.55329 | 2.6666667 |
| Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia) | 61±6 | 15.738 | 1.7333333 |
| Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada) | 55 | 8.6405 | 1.0666667 |
| Grapefruit, raw (Canada) | 25 | 2.73 | 0.7333333 |
| Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) | 48 | 9.47856 | 1.3333333 |
| Grapes, raw | | | |
| Grapes, NS8(Canada) | 43 | 7.2111 | 1.1333333 |
| Grapes, NS8 (Italy) | 49 | 9.1875 | 1.2666667 |
| mean of two studies | 46±3 | 8.1696 | 1.2 |
| Grapes, black, Waltham Cross (Australia) | 59 | 10.5197 | 1.2 |
| Kiwi fruit, raw | | | |
| Kiwi fruit, Hayward (New Zealand)6 | 47±4 | 5.49524 | 0.8 |
| Kiwi fruit (Australia)6 | 58±7 | 6.78136 | 0.8 |
| mean of two studies | 53±6 | 6.19676 | 0.8 |
| Lychee, canned in syrup and drained, Narcissus brand (China) | 79±8 | 16.116 | 1.3333333 |
| Mango, raw | | | |
| Mango (Mangifera indica) (Philippines)6 | 41 | 8.0688 | 1.3333333 |
| Mango (Mangifera indica) (Australia)6 | 51±3 | 7.69131 | 1 |
| Mango, ripe (Mangifera indica) (India)11 | 60±16 | 9 | 1 |
| mean of three studies | 51±5 | 8.45937 | 1.1333333 |
| Mango, low-fat frozen fruit dessert, Frutia™ (Weis Frozen Foods, Toowong, Qld, Australia) | 42±3 | 9.66 | 1.5333333 |
| Marmalade, orange (Australia) | 48±9 | 9.415392 | 1.3333333 |
| Oranges, raw | | | |
| Oranges, NS8 (Denmark) | 31 | 3.321433 | 0.7333333 |
| Oranges, NS8 (South Africa) | 33±6 | 3.3 | 0.6666667 |
| Oranges, NS8 (Canada) | 40±3 | 4.488 | 0.7333333 |
| Oranges, NS8 (Italy) | 48 | 5.353152 | 0.7333333 |
| Oranges (Sunkist, Van Nuys, CA, USA) | 48 | 5.3856 | 0.7333333 |
| Oranges NS8 (Canada) | 51 | 5.7222 | 0.7333333 |
| mean of six studies | 42±3 | 4.58682 | 0.7333333 |
| Orange juice | | | |
| Orange Juice (Canada) | 46±6 | 11.73 | 1.7333333 |
| Orange juice, unsweetened, reconstituted concentrate, Quelch brand (Berri Ltd., Australia) | 53±6 | 9.4287 | 1.2 |
| Orange juice, reconstituted from frozen concentrate (USA) | 57±6 | 15.0765 | 1.7333333 |
| mean of three studies | 52±3 | 12.08844 | 1.5333333 |
| Paw paw/papaya, raw | | | |
| Paw paw (Carica papaya) (Australia)6 | 56±6 | 4.6592 | 0.5333333 |
| Paw paw (papaya), ripe (India)11 | 60±16 | 17.41938 | 1.9333333 |
| Papaya (Carica papaya) (Philippines)6 | 60 | 8.712 | 1 |
| mean of three studies | 59±1 | 10.20169 | 1.1333333 |
| Peaches | | | |
| Peach, raw (Canada) | 28 | 3.74612 | 0.8666667 |
| Peach, raw (Italy) | 56 | 4.6424 | 0.5333333 |
| mean of two studies | 42±14 | 4.550574 | 0.7333333 |
| Peach, canned in natural juice (Goulburn Valley, Ardmona Foods, Mooroopna, Vic, Australia) | 30±4 | 3.35076 | 0.7333333 |
| Peach, canned in natural juice (SPC Ltd., Shepparton, Vic, Australia) | 45±6 | 5.02614 | 0.7333333 |
| mean of two studies | 38±8 | 4.244296 | 0.7333333 |
| Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Vic, Australia) | 58±11 | 8.67332 | 1 |
| Peach, canned in light syrup (Delmonte, Canadian Canners Ltd.) | 52 | 9.1676 | 1.2 |
| Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) | 62±9 | 10.7136 | 1.1333333 |
| Pears | | | |
| Pear, raw, NS8 (Canada) | 33 | 4.1943 | 0.8666667 |
| Pear, Winter Nellis, raw (New Zealand)6 | 34±4 | 4.07524 | 0.8 |
| Pear, Bartlett, raw (Canada) | 41 | 3.4399 | 0.5333333 |
| Pear, raw, NS8 (Italy) | 42 | 4.49988 | 0.7333333 |
| mean of four studies | 38±2 | 4.161 | 0.7333333 |
| Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) | 25±6 | 3.6 | 0.9333333 |
| Pear halves, canned in natural juice (SPC Ltd., Australia) | 43±15 | 5.4481 | 0.8666667 |
| Pear, canned in pear juice, Bartlett (Delmonte, Canadian Canners Ltd.) | 44 | 4.8004 | 0.7333333 |
| Pineapple | | | |
| Pineapple, raw (Australia)6 | 66±7 | 6.336 | 0.6666667 |
| Pineapple (Ananas comosus), raw (Philippines)6 | 51 | 7.956 | 1.0666667 |
| mean of two studies | 59±8 | 7.434 | 0.8666667 |
| Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) | 46 | 15.41552 | 2.2666667 |
| Plums | | | |
| Plum, raw, NS8 (Canada) | 24 | 3.31488 | 0.9333333 |
| Plum, raw, NS8 (Italy) | 53 | 5.668456 | 0.7333333 |
| mean of two studies | 39±15 | 4.778904 | 0.8 |
| Prunes, pitted (Sunsweet Growers Inc., Yuba City, CA, USA) | 29±4 | 9.67962 | 2.2 |
| Raisins (Canada) | 64±11 | 28.45696 | 2.9333333 |
| Rockmelon/Cantaloupe, raw (Australia)6 | 65±9 | 3.68745 | 0.4 |
| Strawberries, fresh, raw (Sydney, NSW, Australia)6 | 40±7 | 1.29104 | 0.2 |
| Strawberry jam | 51±10 | 10.298078 | 1.3333333 |
| Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby's, Australia) | 90±12 | 23.031 | 1.7333333 |
| Sultanas | 56±11 | 25.2 | 3 |
| Tomato juice, no added sugar (Berri Ltd., Berri, SA, Australia)6 | 38±4 | 3.50208 | 0.6 |
| Tropical Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia) | 41±3 | 4.674 | 0.7333333 |
| Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia) | 59±8 | 12.3487 | 1.4 |
| Watermelon, raw (Australia)6 | 72±13 | 4.34232 | 0.4 |
| Wild Berry Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia) | 35±4 | 4.095 | 0.8 |
| INFANT FORMULA top of page | | | |
| Formula | | | |
| Infasoy™, soy-based, milk-free (Wyeth Nutritionals, Baulkham Hills, NSW, Australia)6 | 55±6 | 3.7812 | 0.46 |
| Karicare™ gold starter formula with omega plsu LCP oils (Nutricia, Auckland, New Zealand)6 | 35±5 | 2.443 | 0.4666667 |
| Nan-1™ infant formula with iron (Nestlé, Sydney, NSW, Australia)6 | 30±6 | 2.2724 | 0.5066667 |
| S-26™ infant formula (Wyeth Nutritionals, Australia)6 | 36±6 | 2.6208 | 0.48 |
| Weaning Foods | | | |
| Farex™ baby rice (Heinz Wattie's Ltd., Malvern, Vic, Australia)6 | 95±13 | 5.7 | 0.4 |
| Robinsons First Tastes from 4 months (Nutricia, Wells, UK) | | | |
| Apple, apricot and banana cereal6 | 56±8 | 7 | 0.8666667 |
| Creamed porridge6 | 59±8 | 5.4004 | 0.6133333 |
| Rice pudding6 | 59±6 | 6.49 | 0.7333333 |
| Heinz for Baby from 4 months (Heinz Wattie's Ltd., Australia) | | | |
| Chicken and noodles with vegetables, strained6 | 67±11 | 4.824 | 0.48 |
| Sweetcorn and rice6 | 65±13 | 9.658926 | 0.9933333 |
| LEGUMES AND NUTS top of page | | | |
| Baked Beans | | | |
| Baked Beans, canned (Canada) | 40±3 | | |
| Baked Beans, canned haricot/navy beans in tomato sauce (Libby, McNeill & Libby, Chatham, Canada) | 56 | | |
| mean of two studies | 48±8 | 7.42272 | 1 |
| Beans, dried, boiled | | | |
| Beans, dried, type NS8 (Italy) | 36 | 10.7514 | 2 |
| Beans, dried, type NS8 (Italy) | 20 | 5.973 | 2 |
| mean of two studies | 29±9 | 8.66085 | 2 |
| Blackeyed beans/peas (Cowpeas), boiled | | | |
| Blackeyed beans (Canada) | 50 | 15.2275 | 2 |
| Blackeyed beans (Canada) | 33±4 | 10.05015 | 2 |
| mean of two studies | 42±9 | 12.7911 | 2 |
| Butter Beans | | | |
| Butter beans (South Africa) | 28±7 | 5.47372 | 1.3333333 |
| Butter beans, dried, cooked 1.25 h (South Africa) | 29±8 | 5.66921 | 1.3333333 |
| Butter beans (Canada) | 36±4 | 7.03764 | 1.3333333 |
| mean of three studies | 31±3 | 6.06019 | 1.3333333 |
| Butter beans, dried, boiled + 5g sucrose (South Africa) | 30±2 | 5.8647 | 1.3333333 |
| Butter beans, dried, boiled + 10g sucrose (South Africa) | 31±2 | 6.06019 | 1.3333333 |
| Butter beans, dried, boiled + 15g sucrose (South Africa) | 54±4 | 10.55646 | 1.3333333 |
| Chickpeas (Garbanzo beans, Bengal gram), boiled | | | |
| Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines) | 10 | 2.9715 | 2 |
| Chickpeas, dried, boiled (Canada) | 31 | 9.21165 | 2 |
| Chickpeas (Canada) | 33 | 9.80595 | 2 |
| Chickpeas (Canada) | 36±5 | 10.6974 | 2 |
| mean of four studies | 28±6 | 8.3202 | 2 |
| Chickpeas, canned in brine (Lancia-Bravo Foods Ltd., Toronto, Canada) | 42 | 9.3744 | 1.4666667 |
| Chickpeas, curry, canned (Canasia Foods Ltd., Scarborough, Canada) | 41 | 6.68464 | 1.0666667 |
| Haricot/Navy beans | | | |
| Haricot/Navy beans, pressure cooked at 15 psi for 25 min (King Grains, Toronto, Canada) | 29 | 9.456523 | 2.2 |
| Haricot/Navy beans, dried, boiled (Canada) | 30 | 8.9595 | 2 |
| Haricot/Navy beans, boiled (Canada) | 31±6 | 9.25815 | 2 |
| Haricot/Navy beans (King Grains, Canada) | 39 | 11.64735 | 2 |
| Haricot/Navy beans, pressure cooked at15 psi for 25 min (King Grains, Canada) | 59 | 19.239133 | 2.2 |
| mean of five studies | 38±6 | 11.765742 | 2.0666667 |
| Kidney Beans | | | |
| Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines) | 13 | 3.19995 | 1.6666667 |
| Kidney beans (Phaseolus vulgaris) (India) | 19 | 4.67685 | 1.6666667 |
| Kidney beans (USA)5 | 23 | 5.66145 | 1.6666667 |
| Kidney beans, dried, boiled (France) | 23±1 | 5.66145 | 1.6666667 |
| Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden) | 25 | 6.15375 | 1.6666667 |
| Kidney beans (Canada) | 29±8 | 7.13835 | 1.6666667 |
| Kidney beans, dried, boiled (Canada) | 42 | 10.3383 | 1.6666667 |
| Kidney beans (Canada) | 46 | 11.3229 | 1.6666667 |
| mean of eight studies | 28±4 | 6.8922 | 1.6666667 |
| Kidney beans (Phaseolus vulgaris L.) - autoclaved | 34 | 8.3691 | 1.6666667 |
| Kidney beans, canned (Lancia-Bravo Foods Ltd., Canada) | 52 | 9.048 | 1.1333333 |
| Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India)11 | 70±11 | 17.2305 | 1.6666667 |
| Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines) | 20 | 4.923 | 1.6666667 |
| Lentils, type NS8 | | | |
| Lentils, type NS (USA) | 28 | | |
| Lentils, type NS (Canada) | 29±3 | | |
| mean of two studies | 29±1 | 5.2326 | 1.2 |
| Lentils, green | | | |
| Lentils, green, dried, boiled (Canada) | 22 | 4.0392 | 1.2 |
| Lentils, green, dried, boiled (France) | 30±15 | 5.508 | 1.2 |
| Lentils, green, dried, boiled (Australia) | 37±3 | 5.254 | 0.9333333 |
| mean of three studies | 30±4 | 5.0919 | 1.1333333 |
| Lentils, green, canned in brine (Lancia-Bravo Foods Ltd., Canada) | 52 | 8.98612 | 1.1333333 |
| Lentils, red | | | |
| Lentils, red, dried, boiled (Canada) | 18 | 3.3048 | 1.2 |
| Lentils, red, dried, boiled (Canada) | 21 | 3.8556 | 1.2 |
| Lentils, red, dried, boiled (Canada) | 31 | 5.6916 | 1.2 |
| Lentils, red, dried, boiled (Canada) | 32 | 5.8752 | 1.2 |
| mean of four studies | 26±4 | 4.7736 | 1.2 |
| Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada) | 32 | 9.6 | 2 |
| Marrowfat peas | | | |
| Marrowfat peas, dried, boiled (USA) | 31 | | |
| Marrowfat peas, dried, boiled (Canada) | 47±3 | | |
| mean of two studies | 39±8 | 7.4919 | 1.2666667 |
| Mung beans | | | |
| Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines) | 31 | 5.3661 | 1.1333333 |
| Mung bean, fried (Australia) | 53±8 | | |
| Mung bean, germinated (Australia) | 25±4 | 4.3275 | 1.1333333 |
| Mung bean, pressure cooked (Australia) | 42±5 | 7.2702 | 1.1333333 |
| Peas, dried, boiled (Australia) | 22 | 1.9411766 | 0.6 |
| Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines) | 22 | 4.3857 | 1.3333333 |
| Pinto beans | | | |
| Pinto beans, dried, boiled (Canada) | 39 | 9.97425 | 1.7333333 |
| Pinto beans, canned in brine (Lancia-Bravo Foods Ltd., Canada) | 45 | 9.839655 | 1.4666667 |
| Romano beans (Canada) | 46 | 8.4364 | 1.2 |
| Soya beans | | | |
| Soya beans, dried, boiled (Canada) | 15±5 | 0.882 | 0.4 |
| Soya beans, dried, boiled (Australia) | 20±3 | 1.176 | 0.4 |
| mean of two studies | 18±3 | 1.0584 | 0.4 |
| Soya beans, canned (Canada) | 14±2 | 0.8232 | 0.4 |
| Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada) | 32 | 6.1488 | 1.2666667 |
| MEAL REPLACEMENT PRODUCTS top of page | | | |
| Hazelnut & Apricot bar (Dietworks, South Yarra, Vic, Australia) | 42±7 | 9.429 | 1.4666667 |
| L.E.A.N™ products (Usana Inc., Salt Lake City, UT, US) | | | |
| L.E.A.N Fibergy™ bar, Harvest Oat | 45±4 | 13.1265 | 1.9333333 |
| Nutrimeal™, drink powder, Dutch Chocolate | 26±3 | 3.28692 | 0.8666667 |
| L.E.A.N (Life long) Nutribar™, Peanut Crunch | 30±4 | 5.560977 | 1.2666667 |
| L.E.A.N (Life long) Nutribar™, Chocolate Crunch | 32±4 | 5.9317088 | 1.2666667 |
| mean of two Nutri bars | 31±1 | 5.7463429 | 1.2666667 |
| Worldwide Sport Nutrition reduced-carbohydrate products (2000 formulations) | | | |
| (Worldwide Sport Nutritional Supplements Inc., Largo, FL, US) | | | |
| Designer chocolate, sugar-free6 | 14±3 | 3.01539 | 1.4666667 |
| Burn-it™ bars | | | |
| Chocolate deluxe6 | 29±3 | 2.32 | 0.5333333 |
| Peanut butter6 | 23±3 | 1.38 | 0.4 |
| Pure-protein™ bars | | | |
| Chewy choc-chip6 | 30±4 | 4.1538 | 0.9333333 |
| Chocolate deluxe6 | 38±4 | 4.87179 | 0.8666667 |
| Peanut butter6 | 22±4 | 2.03082 | 0.6 |
| Strawberry shortcake6 | 43±4 | 5.512815 | 0.8666667 |
| White chocolate mousse6 | 40±4 | 5.9488 | 1 |
| Pure-protein™ cookies | | | |
| Choc-chip cookie dough6 | 25±3 | 2.701 | 0.7333333 |
| Coconut6 | 42±5 | 3.712506 | 0.6 |
| Peanut butter6 | 37±7 | 3.270541 | 0.6 |
| Ultra pure-protein™ shakes | | | |
| Cappuccino | 47±6 | 0.6251 | 0.0666667 |
| Frosty chocolate | 37±6 | 0.98605 | 0.2 |
| Strawberry shortcake | 42±4 | 0.5586 | 0.0666667 |
| Vanilla ice cream | 32±5 | 0.8528 | 0.2 |
| CONVENIENCE FOODS top of page | | | |
| Chicken nuggets, frozen, reheated in microwave oven 5 min (Savings, Grocery Holdings, Tooronga, Vic, Australia) | 46±4 | 7.498 | 1.0666667 |
| Fish Fingers (Canada) | 38±6 | 7.2694 | 1.2666667 |
| Greek lentil stew with a bread roll, home made (Australia) | 40±5 | 14.724 | 2.4666667 |
| Kugel (Polish dish containing egg noodles, sugar, cheese and raisins) (Israel) | 65±6 | 31.473 | 3.2 |
| Lean Cuisine™, French style chicken with rice, reheated (Nestlé, Sydney, NSW, Australia)6 | 36±6 | 24.48 | 4.5333333 |
| Pies, beef, party size (Farmland, Grocery Holdings, Australia) | 45±6 | 12.06 | 1.8 |
| Pizza | | | |
| Pizza, cheese (Pillsbury Canada Ltd., Toronto, Canada) | 60 | 16.074 | 1.8 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce (Italy) | 80 | 21.6 | 1.8 |
| Pizza, Super Supreme, pan (11.4% fat) (Pizza Hut, Sydney, NSW, Australia) | 36±6 | 8.712 | 1.6 |
| Pizza, Super Supreme, thin and crispy (13.2 % fat) (Pizza Hut, Australia) | 30±4 | 6.6618 | 1.4666667 |
| Pizza, Vegetarian Supreme, thin and crispy (7.8 % fat) (Pizza Hut, Australia)6 | 49±6 | 12.37397 | 1.6666667 |
| Sausages, NS8 (Canada) | 28±6 | 0.756 | 0.2 |
| Sirloin chop with mixed vegetables and mashed potato, home made (Australia) | 66±12 | 34.88298 | 3.5333333 |
| Spaghetti bolognaise, home made (Australia) | 52±9 | 24.96 | 3.2 |
| Stirfried vegetables with chicken and boiled white rice, home made (Australia) | 73±17 | 54.7062 | 5 |
| Sushi | | | |
| Sushi, salmon (from 'I Love Sushi' chain store, Sydney, NSW, Australia)6 | 48±8 | 17.36592 | 2.4 |
| Sushi, roasted sea algae, vinegar and rice (Japan) | 55 | 20.4655 | 2.4666667 |
| Mean of two studies | 52±4 | 19.080048 | 2.4666667 |
| White boiled rice, grilled beefburger, cheese, and butter (France) | 27 | 13.5 | 3.3333333 |
| White boiled rice, grilled beefburger, cheese and butter (France) | 22 | 11 | 3.3333333 |
| Mean in two groups of subjects | 25±2 | 12.5 | 3.3333333 |
| White bread with toppings | | | |
| White wheat flour bread, butter, cheese, regular cow's milk and fresh cucumber (Sweden)6 | 55 | 37.53365 | 4.5333333 |
| White wheat flour bread, butter, yoghurt and pickled cucumber (Sweden)6 | 39 | 10.96017 | 1.8666667 |
| White bread with butter (Canada) | 59 | 28.5029 | 3.2 |
| White bread with skim milk cheese (Canada) | 55 | 25.96 | 3.1333333 |
| White bread with butter and skim milk cheese (Canada) | 62 | 23.3368 | 2.5333333 |
| White/wholemeal wheat bread with peanut butter (Canada) | 51 | 22.644 | 2.9333333 |
| White/wholemeal wheat bread with peanut butter (Canada) | 67 | 29.748 | 2.9333333 |
| mean of two studies | 59±8 | 26.196 | 2.9333333 |
| NUTRITIONAL SUPPORT PRODUCTS top of page | | | |
| Choicedm™, vanilla (Mead Johnson Nutritionals, Evansville, IN, US) | 23±4 | 6 | 1.6 |
| Enercal Plus™, made from powder (Wyeth-Ayerst International Inc., Madison, NJ, US) | 61±13 | 24 | 2.6666667 |
| Ensure™ (Abbott Australasia, Kurnell, NSW, Australia) | 50±8 | 19 | 2.6666667 |
| Ensure™, vanilla (Abbott Australasia) | 48±3 | 16.416 | 2.2666667 |
| Ensure™ bar, chocolate fudge brownie (Abbott Australasia) | 43±3 | 8.385 | 1.3333333 |
| Ensure Plus™, vanilla (Abbott Australasia) | 40±4 | 18.92 | 3.1333333 |
| Ensure Pudding™, old fashioned vanilla (Abbott Laboratories Inc., Ashland, OH, USA) | 36±4 | 9.36 | 1.7333333 |
| Glucerna™, vanilla (Abbott Laboratories Inc., USA)6 | 31±2 | 7.068 | 1.5333333 |
| Jevity™ (Abbott Australasia) | 48±3 | 17.232 | 2.4 |
| Resource Diabetic™, French vanilla (Novartis Nutrition Corp., Young America, MN, USA)6 | 34±3 | 7.956 | 1.5333333 |
| Resource Diabetic™, Swiss chocolate (Novartis, Auckland, New Zealand) | 16±4 | 7 | 2.7333333 |
| Resource™ thickened orange juice, honey consistency (Novartis, New Zealand) | 47±9 | 18 | 2.6 |
| Resource™ thickened orange juice, nectar consistency (Novartis, New Zealand) | 54±7 | 19 | 2.4 |
| Resource™ fruit beverage, peach flavour (Novartis, New Zealand) | 40±8 | 16 | 2.7333333 |
| Sustagen™, Dutch Chocolate (Mead Johnson, Bristol Myers Squibb, Rydalmere, NSW, Australia) | 31±4 | 12.772 | 2.7333333 |
| Sustagen™ Hospital with extra fiber, drink made from powdered mix (Mead Johnson, Australia) | 33±4 | 15 | 2.9333333 |
| Sustagen™ Instant Pudding, vanilla, made from powdered mix (Mead Johnson, Australia) | 27±3 | 12.818088 | 3.1333333 |
| Ultracal™ with fiber (Mead Johnson, Evansville, IN, USA) | 40 | 11.6 | 1.9333333 |
| PASTA top of page | | | |
| Capellini (Primo Foods Ltd., Toronto, Canada) | 45 | 20.1933 | 3 |
| Corn pasta, gluten-free (Orgran Natural Foods, Carrum Downs, Vic, Australia) | 78±10 | 32.44644 | 2.8 |
| Fettucine, egg | | | |
| Fettucine, egg | 32±4 | 14.7456 | 3.0666667 |
| Fettucine, egg (Mother Earth Fine Foods, Rowville, Vic, Australia) | 47±6 | 21.6576 | 3.0666667 |
| mean of two studies | 40±8 | 18.432 | 3.0666667 |
| Gluten-free pasta, maize starch, boiled 8 min (UK) | 54 | 22.46292 | 2.8 |
| Gnocchi, NS8 (Latina, Pillsbury Australia Ltd., Mt. Waverley, Vic, Australia) | 68±9 | 32.9256 | 3.2 |
| Instant noodles | | | |
| Instant 'two-minute' noodles, Maggi® (Nestlé, Sydney, NSW, Australia) | 46±5 | | |
| Instant 'two-minute' noodles, Maggi® (Nestlé, Auckland, New Zealand) | 48±8 | | |
| Instant noodles (Mr Noodle, Vancouver, Canada) | 47 | | |
| mean of three studies | 47±1 | 18.612 | 2.6666667 |
| Linguine | | | |
| Thick, durum wheat, white, fresh (Sweden) | 43 | 20.61936 | 3.2 |
| Thick, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 8 min (Sweden) | 48 | 23.01696 | 3.2 |
| mean of two studies | 46±3 | 22.05792 | 3.2 |
| Thin, durum wheat (Sweden) | 49 | 23.49648 | 3.2 |
| Thin, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 3 min (Sweden) | 61 | 29.25072 | 3.2 |
| Thin, fresh, durum wheat with 39% w/w egg, (Sweden) | 45 | 18.4761 | 2.7333333 |
| Thin, fresh, with 0.6% w/w monoglycerides and 30% w/w egg, boiled 3 min (Sweden) | 53 | 21.76074 | 2.7333333 |
| mean of four studies | 52±3 | 23.1426 | 3 |
| Mung bean noodles | | | |
| Lungkow beanthread noodles (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) | 26 | 11.7936 | 3 |
| Mung bean noodles (Longkou beanthread), dried, boiled (Yantai cereals, China) | 39±9 | 17.6904 | 3 |
| mean of two studies | 33±7 | | |
| Macaroni | | | |
| Macaroni, plain, boiled 5 min (Lancia-Bravo Foods Ltd., Canada) | 45 | 21.9285 | 3.2666667 |
| Macaroni, plain, boiled (Turkey) | 48 | 23.3904 | 3.2666667 |
| mean of two studies | 47±2 | 22.53744 | 3.2 |
| Macaroni and Cheese, boxed (Kraft General Foods Canada Inc., Don Mills, Ontario) | 64 | 32.47744 | 3.4 |
| Ravioli, durum wheat flour, meat filled, boiled (Australia) | 39±1 | 14.95182 | 2.5333333 |
| Rice noodles/pasta | | | |
| Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) | 61±6 | 23.4972 | 2.6 |
| Rice noodles, freshly made, boiled (Sydney, NSW, Australia) | 40±4 | 15.408 | 2.6 |
| Rice pasta, brown, boiled 16 min (Rice Grower's Co-op., Leeton, NSW, Australia) | 92±8 | 34.776 | 2.5333333 |
| Rice and maize pasta, gluten-free, Ris'O'Mais (Orgran Foods, Carrum Downs, Vic, Australia) | 76±6 | 36.936 | 3.2666667 |
| Rice vermicelli, Kongmoon (National Cereals, Oils & Foodstuffs, China) | 58 | 22.3416 | 2.6 |
| Spaghetti | | | |
| Spaghetti, gluten-free, rice and split pea, canned in tomato sauce (Orgran Foods, Australia) | 68±9 | 18.564 | 1.8 |
| Spaghetti, protein enriched, boiled 7 min (Catelli Plus, Catelli Ltd., Montreal, Canada) | 27 | 14.03568 | 3.4666667 |
| Spaghetti, white, boiled 5 min | | | |
| Boiled 5 min (Lancia-Bravo Foods Ltd., Canada) | 32 | 15.34464 | 3.2 |
| Boiled 5 min (Canada) | 34 | 16.30368 | 3.2 |
| Boiled 5 min (Canada) | 40 | 19.1808 | 3.2 |
| Boiled 5 min (Middle East) | 44 | 21.09888 | 3.2 |
| mean of four studies | 38±3 | 18.22176 | 3.2 |
| Spaghetti, white or type NS, boiled 10-15 min | | | |
| White, durum wheat, boiled 10 min in salty water (Barilla, Parma, Italy)12 | 58 | 27.81216 | 3.2 |
| White, durum wheat flour, boiled 12 min (Starhushålls, Kungsörnen AB, Järna, Sweden) | 47 | 22.53744 | 3.2 |
| White, durum wheat flour, 0.6% w/w monoglycerides, boiled 12 min (Sweden) | 53 | 25.41456 | 3.2 |
| Boiled 15 min (Lancia-Bravo Foods Ltd., Canada) | 32 | 15.34464 | 3.2 |
| Boiled 15 min (Lancia-Bravo Foods Ltd., Canada) | 36 | 17.26272 | 3.2 |
| Boiled 15 min (Canada) | 41 | 19.66032 | 3.2 |
| White, boiled 15 min in salted water (Unico, Concord, Canada) | 44±3 | 21.09888 | 3.2 |
| mean of seven studies | 44±3 | 21.09888 | 3.2 |
| Spaghetti, white or type NS8, boiled 20 min | | | |
| White, durum wheat, boiled 20 min (Australia) | 58±7 | 25.694 | 2.9333333 |
| Durum wheat, boiled 20 min (USA) | 64±15 | 27.456 | 2.8666667 |
| mean of two studies | 61±3 | 26.596 | 2.9333333 |
| Spaghetti, white, boiled | | | |
| White (Denmark) | 33 | 15.82416 | 3.2 |
| White, durum wheat (Catelli Ltd, Montreal, Canada) | 34 | 16.30368 | 3.2 |
| White (Australia) | 38 | 16.834 | 2.9333333 |
| White (Canada) | 42 | 20.13984 | 3.2 |
| White (Canada) | 48 | 23.01696 | 3.2 |
| White (Vetta, Greens Foods, Glendenning, NSW, Australia) | 49±7 | 21.707 | 2.9333333 |
| White (Canada) | 50±8 | 23.976 | 3.2 |
| mean of seven studies | 42±3 | 19.7022 | 3.1333333 |
| Spaghetti, white, durum wheat semolina (Panzani, Marseilles, France) | | | |
| Boiled in 0.7% salted water for 11 min | 59±15 | 28.29168 | 3.2 |
| Boiled in 0.7% salted water for 16.5 min | 65±15 | 31.1688 | 3.2 |
| Boiled in 0.7% salted water for 22 min | 46±10 | 22.05792 | 3.2 |
| mean of three cooking times | 57±6 | 27.33264 | 3.2 |
| Spaghetti, wholemeal, boiled | | | |
| Wholemeal (USA) | 32 | 14.16288 | 2.9333333 |
| Wholemeal (Canada) | 42±4 | 16.66224 | 2.6666667 |
| mean of two studies | 37±5 | 15.527235 | 2.8 |
| Spirali, durum wheat, white, boiled to al denté texture (Vetta, Australia) | 43±10 | 19.049 | 2.9333333 |
| Split pea and soya pasta shells, gluten-free (Orgran Foods, Australia) | 29±6 | 8.9494 | 2.0666667 |
| Star Pastina, white, boiled 5 minutes (Lancia-Bravo Foods Ltd., Canada) | 38 | 18.22176 | 3.2 |
| Tortellini, cheese (Stouffer, Nestlé, Don Mills, Canada) | 50 | 10.415 | 1.4 |
| Udon noodles, plain, reheated 5 min (Fantastic, Windsor Gardens, SA, Australia)6 | 62±8 | 30.0204 | 3.2 |
| Vermicelli, white, boiled (Australia) | 35±7 | 15.505 | 2.9333333 |
| SNACK FOODS AND CANDY top of page | | | |
| Burger Rings™, barbeque-flavored (Smith's Snack Food Co., Chatswood, NSW, Australia) | 90±16 | 27.54 | 2.0666667 |
| Chocolate, milk, plain | | | |
| Chocolate, milk, plain with sucrose (Belgium)6 | 34±5 | 7.49156 | 1.4666667 |
| Chocolate, milk (Cadbury's Confectionery, Ringwood, Vic, Australia) | 49±6 | 14.4795 | 2 |
| Chocolate, milk, Dove® (Mars Confectionery, Ballarat, Vic, Australia) | 45±8 | 13.2975 | 2 |
| Chocolate, milk (Nestlé, Sydney, NSW, Australia) | 42±8 | 12.96204 | 2.0666667 |
| mean of four studies | 43±3 | 12.03957 | 1.8666667 |
| Chocolate, milk, plain, low-sugar with maltitol (Belgium)6 | 35±16 | 7.56 | 1.4666667 |
| Chocolate, white, Milky Bar® (Nestlé, Australia) | 44±6 | 12.76 | 1.9333333 |
| Corn chips | | | |
| Corn chips, plain, salted (Doritos™ original, Smith's Snack Food Co., Australia, 1998) | 42±4 | 10.668 | 1.6666667 |
| Corn chips, plain, salted (Doritos™ original, Smith's Snack Food Co., Australia, 1985) | 72 | 18.288 | 1.6666667 |
| Nachips™ (Old El Paso Foods Co., Canada) | 74 | 21.1418 | 1.9333333 |
| mean of three studies | 63±10 | 16.66791 | 1.7333333 |
| Fruit Bars | | | |
| Apricot filled fruit bar (pureed dried apricot filling in wholemeal pastry) (Mother Earth, Auckland, New Zealand) | 50±8 | 16.975 | 2.2666667 |
| Heinz Kidz™ Fruit Fingers, banana (HJ Heinz, Malvern, Vic, Australia) | 61±11 | 11.956 | 1.3333333 |
| Real Fruit Bars, strawberry (Uncle Toby's, Wahgunyah, Vic, Australia) | 90±12 | 23.085 | 1.7333333 |
| Roll-Ups®, processed fruit snack (Uncle Toby's, Australia) | 99±12 | 24.3243 | 1.6666667 |
| Fruity Bitz™, vitamin and mineral enriched dried fruit snacks | | | |
| Fruity Bitz™, apricot (Blackmores Ltd., Balgowlah, NSW, Australia) | 42±3 | 4.83 | 0.8 |
| Fruity Bitz™, berry (Blackmores Ltd., Australia) | 35±4 | 4.095 | 0.8 |
| Fruity Bitz™, tropical (Blackmores Ltd., Australia) | 41±3 | 4.674 | 0.7333333 |
| mean of three flavours | 39±2 | 4.4967 | 0.8 |
| Jelly beans | | | |
| Jelly beans, assorted colors (Allen's, Nestle, Sydney, NSW, Australia) | 80±8 | | |
| Jelly beans, assorted colors (Savings, Grocery Holdings, Tooronga, Vic, Australia) | 76±6 | | |
| mean of two studies | 78±2 | 21.7854 | 1.8666667 |
| Kudos Whole Grain Bars, chocolate chip (M & M/Mars, Hackettstown, NJ, USA) | 62±8 | 19.8679 | 2.1333333 |
| Life Savers®, peppermint candy (Nestlé, Australia) | 70±6 | 20.65 | 2 |
| M & M's®, peanut (Mars Confectionery, Australia) | 33±3 | 5.64894 | 1.1333333 |
| Mars Bar® | | | |
| Mars Bar® (Mars Confectionery, Australia) | 62±8 | 24.676 | 2.6666667 |
| Mars Bar® (M&M/Mars, USA) | 68±12 | 27.064 | 2.6666667 |
| mean of two studies | 65±3 | 25.87 | 2.6666667 |
| Muesli bar containing dried fruit (Uncle Toby's, Australia) | 61±7 | 12.5904 | 1.4 |
| Nougat, Jijona (La Fama, Spain) | 32 | 3.8096 | 0.8 |
| Nutella®, chocolate hazelnut spread (Ferrero Australia, Milson's Point, NSW, Australia) | 33±4 | 3.894 | 0.8 |
| Nuts | | | |
| Cashew nuts, salted (Coles Supermarkets, Australia)6 | 22±5 | 2.81468 | 0.8666667 |
| Peanuts | | | |
| Peanuts, crushed (South Africa)6 | 7±4 | 0.2919 | 0.2666667 |
| Peanuts (Canada)6 | 13±6 | 0.87815 | 0.4666667 |
| Peanuts (Mexico)6 | 23 | 1.55365 | 0.4666667 |
| mean of three studies | 14±8 | 0.82502 | 0.4 |
| Popcorn | | | |
| Popcorn, plain, cooked in microwave oven (Green's Foods, Glendenning, NSW, Australia) | 55±7 | 5.9125 | 0.7333333 |
| Popcorn, plain, cooked in microwave oven (Uncle Toby's, Australia) | 89 | 9.5675 | 0.7333333 |
| mean of two studies | 72±17 | 7.74 | 0.7333333 |
| Pop Tarts™, double choc (Kellogg's, Pagewood, NSW, Australia) | 70±2 | 24.15 | 2.3333333 |
| Potato crisps | | | |
| Potato crisps, plain, salted (Arnott's, Homebush, NSW, Australia) | 57 | 10.2429 | 1.2 |
| Potato crisps, plain, salted (Canada) | 51±7 | 12.342 | 1.6 |
| mean of two studies | 54±3 | 11.3859 | 1.4 |
| Pretzels, oven-baked, traditional wheat flavour (Parker's, Smith's Snack Food Co., Australia) | 83±9 | 16.185 | 1.3333333 |
| Skittles® (Mars Confectionery, Australia) | 70±5 | 31.724 | 3 |
| Snack bars | | | |
| Snack bar, Apple Cinnamon (Con Agra Inc., Omaha, NE, USA) | 40±8 | 11.72 | 1.9333333 |
| Snack bar, Peanut Butter & Choc-Chip (Con Agra Inc., USA) | 37±6 | 10.101 | 1.8 |
| Snickers Bar® | | | |
| Snickers Bar® (Mars Confectionery, Australia) | 41±5 | 14.76 | 2.4 |
| Snickers Bar® (M&M/Mars, USA) | 68 | 23.13768 | 2.2666667 |
| mean of two studies | 55±14 | 19.25715 | 2.3333333 |
| Twisties™, cheese-flavoured, extruded snack, rice and corn (Smith's Snackfood Co., Australia) | 74±5 | 21.608 | 1.9333333 |
| Twix® Cookie Bar, caramel (M&M/Mars, USA) | 44±6 | 17.02272 | 2.6 |
| SPORTS BARS top of page | | | |
| Power Bar® | | | |
| Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA) | 58±5 | | |
| Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA) | 53 | | |
| mean of two studies | 56±3 | 23.52 | 2.8 |
| Ironman PR bar®, chocolate (PR Nutrition, San Diego, CA, USA) | 39 | 10.2648 | 1.7333333 |
| SOUPS | | | |
| Black Bean (Wil-Pack Foods, San Pedro, CA, USA) | 64 | 17.31456 | 1.8 |
| Green Pea, canned (Campbell Soup Co Ltd., Toronto, Canada) | 66 | 27.31806 | 2.7333333 |
| Lentil, canned (Unico, Concord, Canada) | 44 | 9.0464 | 1.4 |
| Minestrone, Traditional, Country Ladle™ (Campbell's Soups, Homebush, NSW, Australia)6 | 39±3 | 7.12764 | 1.2 |
| Noodle soup (traditional Turkish soup with stock and noodles) | 1 | 0.08925 | 0.6 |
| Split Pea (Wil-Pak Foods, USA) | 60 | 16.245 | 1.8 |
| Tarhana soup (traditional Turkish soup with wheat flour, yoghurt, tomato, peppers) | 20 | | |
| Tomato soup (Canada) | 38±9 | 6.441 | 1.1333333 |
| SUGARS AND SUGAR ALCOHOLS top of page | | | |
| Blue Agave cactus nectar, high-fructose | | | |
| Organic Agave Cactus Nectar, light, 90% fructose (Western Commerce Corp., City of Industry, CA, USA)6 | 11±1 | 0.86361 | 0.5333333 |
| Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA)6 | 10±1 | 0.7851 | 0.5333333 |
| Fructose | | | |
| 25g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada)6 | 11 | | |
| 50g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada) | 12 | | |
| 50g portion | 20±5 | | |
| 50g portion | 21 | | |
| 50g portion (Sigma Chemical Company, St. Louis, MO, USA) | 24 | | |
| 25g portion, fed with oats28 | 25 | | |
| mean of six studies | 19±2 | 1.9 | 0.6666667 |
| Glucose | | | |
| 50 g portion (dextrose) | 85 | | |
| 25g portion, fed with oats28 | 92 | | |
| 50 g portion | 93 | | |
| 50 g portion (dextrose) | 96 | | |
| 50 g portion | 96 | | |
| 50 g portion (Bio-Health, Dawson Traders Ltd., Toronto, Canada) | 96 | | |
| 50 g portion | 100 | | |
| 50 g portion (Glucodin™ glucose tablets, Boots, North Ryde, NSW, Australia) | 102±9 | | |
| 25 g portion (Bio-Health, Canada)6 | 103 | | |
| 50 g portion (dextrose) | 111 | | |
| 100 g portion (Bio-Health, Canada)12 | 114 | | |
| mean of 11 studies | 99±3 | 9.9 | 0.6666667 |
| Glucose consumed with American ginseng (Panax quinquefolius L.) | | | |
| 25 g glucose (Glucodex solution, Rougier Inc., Chambly, Quebec) with 3 g dried ginseng5 | 78 | 7.8 | 0.6666667 |
| 25 g glucose (Glucodex) 40 min after 3 g dried ginseng5 | 80 | | |
| 25 g glucose (Glucodex) 40 min before 3 g dried ginseng5 | 76 | | |
| mean in two groups of subjects | 78±2 | 7.8 | 0.6666667 |
| Glucose consumed with gum/fiber | | | |
| 46 g Glucose + 15 g apple and orange fiber extract (FITA, Chatswood, NSW, Australia) (total carbohydrate content of drink = 50 g) | 79±3 | 6.478 | 0.5333333 |
| 50 g Glucose + 14.5 g guar gum | 62 | 6.2 | 0.6666667 |
| 50 g Glucose + 14.5 g oat gum (78% oat ß-glucan) | 57 | 5.7 | 0.6666667 |
| 100 g Glucose + 20 g acacia gum7 | 85 | 8.5 | 0.6666667 |
| Glucose consumed with a mixed meal | | | |
| 30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter (total meal contained 50 g carbohydrate) (France)(sulphonylureas not taken) | 55 | | |
| 30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter (total meal contained 50 g carbohydrate) (France)(sulphonylureas not taken) | 57 | | |
| mean in two groups of subjects | 56±1 | 19.6 | 2.3333333 |
| Honey | | | |
| Locust honey (Romania)6 | 32 | 6.6656 | 1.4 |
| Yellow box (46% fructose) (Australia)6 | 35±4 | 6.405 | 1.2 |
| Stringy Bark (52% fructose) (Australia)6 | 44±4 | 9.053 | 1.4 |
| Red Gum (35% fructose) (Australia)6 | 46±3 | 8.49735 | 1.2 |
| Iron Bark (34% fructose) (Australia)6 | 48±3 | 7.188 | 1 |
| Yapunya (42 % fructose) (Australia)6 | 52±5 | 8.801 | 1.1333333 |
| Pure (Capilano Honey Ltd., Richlands, Qld, Australia) | 58±6 | 12.035 | 1.4 |
| Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia)6 | 62±3 | 10.881 | 1.2 |
| Salvation Jane (32% fructose) (Australia)6 | 64±5 | 9.856 | 1 |
| Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia)6 | 72±6 | 9.072 | 0.8666667 |
| Honey, NS8 (Canada)6 | 87±8 | 17.8785 | 1.4 |
| mean of 11 types of honey | 55±5 | 9.846375 | 1.2 |
| Lactose | | | |
| 50 g lactose (Sigma Chemical Company, USA) | 43 | | |
| 25 g lactose (BDH, Poole, UK)6 | 48 | | |
| 25 g lactose28 | 48 | | |
| mean of three studies | 46±2 | 4.6 | 0.6666667 |
| 50 g maltose | 105±12 | 10.5 | 0.6666667 |
| Sucrose | | | |
| 50 g sucrose (Sigma Chemical Company, USA) | 58 | | |
| 50 g sucrose (Redpath Sugars, Toronto, Canada) | 58 | | |
| 50 g sucrose | 59±10 | | |
| 50 g sucrose | 60 | | |
| 25 g sucrose (Redpath Sugars, Canada)6 | 60 | | |
| 25 g sucrose28 | 64 | | |
| 50 g sucrose | 65±9 | | |
| 100 g sucrose (Redpath Sugars, Canada)12 | 65 | | |
| 30 g sucrose29 | 82 | | |
| 25 g sucrose6 | 110±21 | | |
| mean of 10 studies | 68±5 | 6.8 | 0.6666667 |
| Sugar alcohols and sugar-replacement compounds | | | |
| Lactitol | | | |
| 25 g lactitol30 | -1±7 | | |
| 25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK)30 | 3±1 | | |
| mean of two studies | 2±3 | 0.2 | 0.6666667 |
| Litesse | | | |
| 25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30 | 7±2 | 0.7 | 0.6666667 |
| 25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30 | 4±2 | 0.4 | 0.6666667 |
| Maltitol-based sweeteners or bulking agents | | | |
| 25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium)30 | 30±12 | 3 | 0.6666667 |
| 25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium)30 | 44±11 | 4.4 | 0.6666667 |
| 25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium)30 | 73±29 | 7.3 | 0.6666667 |
| 25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium)30 | 89±28 | 8.9 | 0.6666667 |
| Xylitol | | | |
| 25 g xylitol30 | 7±7 | | |
| 25 g Xylitol C (Danisco Sweeteners, UK)30 | 8±2 | | |
| mean of two studies | 8±1 | 0.8 | 0.6666667 |
| VEGETABLES top of page | | | |
| Green peas | | | |
| Pea, frozen, boiled (Canada)6 | 39 | 2.73312 | 0.4666667 |
| Pea, frozen, boiled (Canada)6 | 51±6 | 3.57408 | 0.4666667 |
| Pea, green (Pisum Sativum) (India)11 | 54±14 | 3.78432 | 0.4666667 |
| mean of three studies | 48±5 | 3.36384 | 0.4666667 |
| Pumpkin (South Africa) | 75±9 | 3.33 | 0.2666667 |
| Sweet corn | | | |
| Sweet corn, 'Honey & Pearl' variety (New Zealand) | 37±12 | 5.88633 | 1.0666667 |
| Sweet corn on the cob, boiled 20 min (Sydney, Australia) | 48 | 7.63632 | 1.0666667 |
| Sweet corn (Canada) | 59±11 | 10.53032 | 1.2 |
| Sweet corn, boiled (USA) | 60 | 10.7088 | 1.2 |
| Sweet corn, boiled (USA) | 60 | 10.7088 | 1.2 |
| Sweet corn (South Africa) | 62±5 | 11.06576 | 1.2 |
| mean of six studies | 54±4 | 9.28908 | 1.1333333 |
| Sweet corn, whole kernel, diet-pack, Featherweight, canned, drained, heated (USA) | 46 | 6.5964 | 0.9333333 |
| Sweet corn, frozen, heated in microwave (Green Giant, Pillsbury Canada Ltd., Toronto, Canada) | 47 | 7.08196 | 1 |
| VEGETABLES, ROOT top of page | | | |
| Beetroot (Canada)6 | 64±16 | 4.5824 | 0.4666667 |
| Carrots | | | |
| Carrots, raw (Romania)5,6 | 16 | 1.230768 | 0.5333333 |
| Carrots, peeled, boiled (Sydney, NSW, Australia)6 | 32±5 | 1.46784 | 0.3333333 |
| Carrots, peeled, boiled (Sydney, NSW, Australia)6 | 49±2 | 2.24763 | 0.3333333 |
| Carrots, NS8 (Canada)6 | 92±20 | 5.26976 | 0.4 |
| mean of four studies | 47±16 | 2.6548303 | 0.4 |
| Cassava, boiled, with salt (Kenya, Africa) | 46 | 12 | 1.8 |
| Parsnips (Canada)6 | 97±19 | 12.05128 | 0.8 |
| Potato | | | |
| Baked potato | | | |
| Ontario, white, baked in skin (Canada) | 60 | 18.258 | 2 |
| Baked Potato, Russet Burbank potatoes | | | |
| Russet, baked without fat (Canada) | 56 | | |
| Russet, baked without fat, 45-60 min (USA) | 78 | | |
| Russet, baked without fat (USA) | 94 | | |
| Russet, baked without fat (USA) | 111 | | |
| mean of four studies | 85±12 | 25.5765 | 2 |
| Boiled potato | | | |
| Desiree, peeled, boiled 35 min (Australia) | 101±15 | 16.968 | 1.1333333 |
| Nardine (New Zealand) | 70±17 | 17.5 | 1.6666667 |
| Ontario, white, peeled, cut into cubes, boiled in salted water 15 min (Canada) | 58 | 15.93434 | 1.8 |
| Pontiac, peeled, boiled whole for 30 min (Australia) | 56 | 14.28 | 1.7333333 |
| Pontiac, peeled, boiled 35 min (Australia) | 88±9 | 15.972 | 1.2 |
| Prince Edward Island, peeled, cubed, boiled in salted water 15 min (Canada) | 63 | 11.1321 | 1.2 |
| Sebago, peeled, boiled 35 min (Australia) | 87±7 | 14.355 | 1.1333333 |
| Boiled/cooked potato, white/Type NS8 | | | |
| Type NS (Kenya, Africa) | 24 | 6.696 | 1.8666667 |
| White, cooked (Romania)5 | 41 | 12.3 | 2 |
| White, boiled (Canada) | 54 | 14.7501 | 1.8 |
| Type NS, boiled (Australia) | 56 | 10.78 | 1.2666667 |
| Type NS, boiled in salted water (India) | 76 | 25.916 | 2.2666667 |
| mean of five studies | 50±9 | 13.8565 | 1.8666667 |
| Type NS, boiled in salted water, refrigerated, reheated (India) | 23 | 7.843 | 2.2666667 |
| Canned potatoes | | | |
| Prince Edward Island, canned, heated in microwave (Avon, Cobi Foods Inc., Port Williams, Canada) | 61 | 10.7787 | 1.2 |
| New, canned, heated in microwave 3 min (Mint Tiny Taters™, Edgell's, Cheltenham, Vic, Australia) | 65±9 | 11.7 | 1.2 |
| mean of two studies | 63±2 | 11.23479 | 1.2 |
| French Fries | | | |
| French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada) | 75 | 22.059 | 1.9333333 |
| Instant Mashed potato | | | |
| Instant (France) | 74±12 | | |
| Instant (Canada) | 80±13 | | |
| Instant (Edgell's Potato Whip, Edgell's, Australia) | 86 | | |
| Instant (Carnation Foods Co. Ltd., Manitoba, Canada) | 86 | | |
| Instant (Canada) | 88 | | |
| Instant mashed potato (Idahoan Foods, Lewisville, ID, USA) | 97±6 | | |
| mean of six studies | 85±3 | 16.6889 | 1.3333333 |
| Mashed potato | | | |
| Type NS8 (Canada) | 67 | | |
| Type NS8 (South Africa) | 71±10 | | |
| Type NS8 (France) | 83 | | |
| mean of three studies | 74±5 | 14.52916 | 1.3333333 |
| Prince Edward Island, peeled, cubed, boiled 15 min, mashed (Canada) | 73 | 12.89618 | 1.2 |
| Pontiac, peeled, cubed, boiled 15 min, mashed (Australia) | 91±9 | 17.86694 | 1.3333333 |
| Microwaved potato | | | |
| Pontiac, peeled and microwave on high for 6-7.5 min (Australia) | 79±9 | 14.3385 | 1.2 |
| Type NS8, microwaved (USA) | 82 | 26.8509 | 2.2 |
| New Potato | | | |
| New (Canada) | 47 | | |
| New (Canada) | 54 | | |
| New (Canada) | 70±8 | | |
| mean of three studies | 57±7 | 11.97 | 1.4 |
| New, unpeeled and boiled 20 min (Australia) | 78±12 | 16.38 | 1.4 |
| Steamed potato | | | |
| Potato, peeled, steamed 1 h (Solanum Tuberosum) (India)11 | 65±11 | 17.75475 | 1.8 |
| Potato dumplings (white wheat flour, white potatoes, boiled in salted water (Italy)) | 52 | 23.6366 | 3 |
| Sweet potato | | | |
| Sweet potato, Ipomoea batatas (Australia) | 44 | 11.018656 | 1.6666667 |
| Sweet potato, NS8 (Canada) | 48±6 | 16.1856 | 2.2666667 |
| Sweet potato, peeled, cubed, boiled in salted water 15 min (Canada) | 59 | 17.7708 | 2 |
| Sweet potato, kumara (New Zealand) | 77±12 | 19.282648 | 1.6666667 |
| Sweet potato, kumara (New Zealand) | 78±6 | 19.533072 | 1.6666667 |
| mean of five studies | 61±7 | 16.953998 | 1.8666667 |
| Swede | | | |
| Swede (rutabaga) (Canada)6 | 72±8 | 7.4952 | 0.6666667 |
| Tapioca | | | |
| Tapioca boiled with milk (General Mills Canada Inc., Etobicoke, Canada) | 81 | 14.2155 | 1.2 |
| Tapioca (Manihot Utilissima), steamed 1 h (India)11 | 70±10 | 12.285 | 1.2 |
| Taro | | | |
| Taro (Colocasia esculenta) peeled, boiled (Australia) | 54 | | |
| Taro, peeled, boiled (New Zealand) | 56±12 | | |
| mean of two studies | 55±1 | 4.125 | 0.5333333 |
| Yam | | | |
| Yam, peeled, boiled (New Zealand) | 25±4 | | |
| Yam, peeled, boiled (New Zealand) | 35±5 | | |
| Yam (Canada) | 51±12 | | |
| mean of three studies | 37±8 | 13.1535 | 2.4 |
| ETHNIC FOODS top of page | | | |
| AFRICAN | | | |
| Brown beans (South Africa) | 24±8 | 6 | 1.6666667 |
| Cassava, boiled, with salt (Kenya) | 46 | 12 | 1.8 |
| Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana)31 | 12±1 | 7.224 | 0.8666667 |
| Gari, roasted cassava dough (Manihot utilissima) (Ghana)31 | 56±3 | 15.12 | 1.8 |
| Gram dhal (South Africa) | 5±3 | 1.4706 | 1.9333333 |
| Maize meal porridge, unrefined, maize-meal:water = 1:3 (South Africa) | 71±6 | 25.357153 | 2.4 |
| Maize meal porridge, refined, maize-meal:water = 1:3 (South Africa) | 74±7 | 29.83902 | 2.6666667 |
| Maize meal porridge/gruel (Kenya) | 109 | 41.4401 | 2.5333333 |
| M'fino/Morogo, wild greens (South Africa) | 68±8 | 34 | 3.3333333 |
| Millet flour porridge/gruel (Kenya) | 107 | | |
| Unripe plantain (Musa paradisiaca) (Ghana)31 | 40±4 | 13.44 | 2.2666667 |
| Yam (Dyscoria species) (Ghana)31 | 66 | 23.463 | 2.4 |
| ARABIC AND TURKISH | | | |
| Hoummous (chickpea salad dip) | 6±4 | 0.27126 | 0.3333333 |
| Kibbeh saynieh (made with lamb and burghul) | 61±16 | 9.15 | 1 |
| Lebanese bread (white, unleaved), hoummous, falafel and tabbouleh | 86±12 | 38.7 | 3 |
| Majadra (Syrian, lentils and rice) | 24±5 | 9.8304 | 2.7333333 |
| Moroccan Couscous (stew of semolina, chickpeas, vegetables) | 58±9 | 16.8403 | 1.9333333 |
| Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce) | 30±11 | 4.5 | 1 |
| Tarhana soup (wheat flour, yoghurt, tomato, green pepper) | 20 | | |
| Turkish bread, white wheat flour | 87 | 14.616 | 1.1333333 |
| Turkish bread, whole wheat | 49 | 7.938 | 1.0666667 |
| Turkish noodle soup | 1 | 0.08925 | 0.6 |
| ASIAN | | | |
| Broken rice, white, cooked in rice cooker (Lion foods, Bangkok, Thailand) | 86±10 | 36.99978 | 2.8666667 |
| Butter rice, warm white rice and butter (Japan) | 79 | 40.3058 | 3.4 |
| Curry rice (Japan) | 67 | 40.602 | 4.0666667 |
| Curry rice with cheese (Japan) | 55 | 26.8862 | 3.2666667 |
| Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co., Bangkok, Thailand) | 98±7 | 31 | 2.1333333 |
| Glutinous rice NS8 (Esubi Shokuhin, Japan) | 86 | 55.4958 | 4.3333333 |
| Mean of two studies | 92±6 | 44.4038 | 3.2 |
| Glutinous rice ball with cut glutinous cake (mochi) (Japan) | 48 | 13.6368 | 1.8666667 |
| Glutinous rice cake with dried sea algae (Japan) | 83 | 32.038 | 2.6 |
| Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan) | 65 | 26.6955 | 2.7333333 |
| Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) | 109±10 | 46.0634 | 2.8 |
| Low-protein white rice with dried sea algae (Japan) | 70 | 42.168 | 4 |
| Lungkow beanthread (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) | 26 | 11.7936 | 3 |
| Lychee, canned in syrup, drained (Narcissus brand, China) | 79±8 | 16.116 | 1.3333333 |
| Mung bean noodles, dried, boiled (China) | 39±9 | 17.6904 | 3 |
| Non-glutaminous rice flour, served warm with drink (Yamato Nousan, Japan) | 68 | 34.136 | 3.3333333 |
| Rice cracker, plain (Sakada, Japan) | 91 | 22.8501 | 1.6666667 |
| Rice gruel with dried algae (Satou Co Ltd., Japan) | 81 | 15.42564 | 1.2666667 |
| Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) | 61±6 | 23.4972 | 2.6 |
| Rice noodles, fresh, boiled (Sydney, NSW, Australia) | 40±4 | 15.408 | 2.6 |
| Rice vermicelli, Kongmoon (National Cereals, China) | 58 | 22.3416 | 2.6 |
| Roasted rice ball (Satou Co Ltd., Japan) | 77 | 20.6668 | 1.8 |
| Salted rice ball (Satou Co Ltd., Japan) | 80 | 20.408 | 1.7333333 |
| Soba noodles, instant, reheated in hot water, served with soup (Japan) | 46 | 22.333 | 3.2666667 |
| Stirfried vegetables, chicken and rice, home made (Australia) | 73±17 | 54.7062 | 5 |
| Sushi, salmon ('I Love Sushi' chain store, Sydney, NSW, Australia)6 | 48±8 | 17.36592 | 2.4 |
| Sushi, roasted sea algae, vinegar and rice (Japan) | 55 | 20.4655 | 2.4666667 |
| Mean of two studies | 52±4 | 19.08114 | 2.4666667 |
| Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, SA, Australia)6 | 62±8 | 30.0204 | 3.2 |
| Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan) | 48 | 22.6176 | 3.1333333 |
| Mean of two studies | 55±7 | 26.2735 | 3.2 |
| White rice, dried sea algae and milk, eaten together (Japan) | 57 | | |
| White rice, dried sea algae and milk (milk eaten before rice) (Japan) | 56 | | |
| White rice, dried sea algae and milk (milk eaten after rice) (Japan) | 55 | | |
| Mean of three types | 56±1 | 26.33232 | 3.1333333 |
| White rice with dried fish strip (okaka) (Japan) | 79 | 39.579 | 3.3333333 |
| White rice with fermented soybean (natto) (Japan) | 56 | 24.08 | 2.8666667 |
| White rice with instant miso soup (soybean paste soup) (Japan) | 61 | 28.650938 | 3.1333333 |
| White rice with low-fat milk (Japan) | 69 | 32.44518 | 3.1333333 |
| White rice and non-sugar yoghurt (yoghurt eaten before rice) (Japan) | 59 | | |
| White rice and non-sugar yoghurt eaten together (Japan) | 58 | | |
| Mean of two types | 59±1 | 19.1514 | 2.1333333 |
| White rice with pickled vinegar and cucumber (pickled food eaten before rice) (Japan) | 63 | | |
| White rice with pickled vinegar and cucumber (pickled food eaten with rice) (Japan) | 61 | | |
| Mean of two types | 62±1 | 26.784 | 2.8666667 |
| White rice topped with raw egg and soy sauce (Japan) | 72 | 26.064 | 2.4 |
| White rice with roasted ground soybean (Japan) | 56 | 28.5712 | 3.4 |
| White rice with salted dried plum (umeboshi) (Japan) | 80 | 39.3944 | 3.2666667 |
| White rice with sea algae rolled in sheet of toasted sea algae (Japan) | 77 | 39.2854 | 3.4 |
| ASIAN INDIAN | | | |
| Amaranth, Amaranthus esculentum, popped, eaten with milk and non-nutritive sweetener | 97±19 | 18.43 | 1.2666667 |
| Bajra (Penniseteum typhoideum),eaten as roasted bread made from bajra flour | 55±13 | | |
| Bajra (Penniseteum typhoideum) | 49 | | |
| Bajra (Penniseteum typhoideum) | 67 | | |
| Mean of three studies | 57±5 | 28.5 | 3.3333333 |
| Banana, (Musa sapientum), Nendra variety, unripe, steamed 1 h 11 | 70±11 | 31.36 | 3 |
| Barley (Hordeum vulgare) | 48 | | |
| Barley (Hordeum vulgare) | 37 | | |
| Mean in two groups of subjects | 43±6 | 15.7509 | 2.4666667 |
| Bengal gram dhal, chickpea | 11 | 3.928573 | 2.4 |
| Black gram, (Phaseolus mungo), soaked 12 h, stored moist 24 h, steamed 1 h 11 | 43±10 | 7.7013 | 1.2 |
| Chapatti | | | |
| Chapatti, amaranth-wheat (25:75) composite flour, served with bottle gourd and tomato curry | 66±10 | 19.5624 | 2 |
| Chapatti, amaranth-wheat (50:50) composite flour, served with bottle gourd amd tomato curry | 76±20 | 23.1192 | 2 |
| Chapatti, baisen | 27 | | |
| Chapatti, bajra | 67 | | |
| Chapatti, bajra | 49 | | |
| Mean in two groups of subjects | 58±9 | | |
| Chapatti, barley | 37 | | |
| Chapatti, barley | 48 | | |
| Mean in two groups of subjects | 42±5 | | |
| Chapatti, maize, (Zea mays) | 64 | | |
| Chapatti, maize, (Zea mays) | 59 | | |
| Mean in two groups of subjects | 62±3 | | |
| Chapatti, wheat, served with bottle gourd and tomato curry | 66±9 | 20.9088 | 2.1333333 |
| Chapatti, flour from malted wheat, moth bean (Phaseolus aconitifolius)and bengal gram (Cicer arietinum) | 66±9 | 25.2252 | 2.5333333 |
| Chapatti, flour made from popped wheat, moth bean and bengal gram | 40±8 | 14.39856 | 2.4 |
| Chapatti, flour from roller dried wheat, moth bean and bengal gram | 60±9 | 22.56852 | 2.5333333 |
| Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal | 81±4 | 40.5 | 3.3333333 |
| Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal | 44±3 | 22 | 3.3333333 |
| Mean in two groups of subjects | 63±19 | 31.5 | 3.3333333 |
| Cheela (thin savoury pancake made from legume flour batter) | | | |
| Cheela, bengal gram (Cicer arietinum) | 42±1 | 11.9049 | 1.8666667 |
| Cheela, bengal gram (Cicer arietinum), fermented batter | 36±1 | 10.2042 | 1.8666667 |
| Cheela, green gram (Phaseolus aureus) | 45±1 | 11.871 | 1.7333333 |
| Cheela, green gram (Phaseolus aureus), fermented batter | 38±1 | 10.0244 | 1.7333333 |
| Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina | 35±4 | | |
| Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina | 31±6 | | |
| Mean in two groups of subjects | 33±2 | 6.4482 | 1.3333333 |
| Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney | 77±3 | 30.39498 | 2.6 |
| Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney | 55±2 | 21.7107 | 2.6 |
| Mean in two groups of subjects | 66±11 | 26.05284 | 2.6 |
| Green gram, (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h 11 | 38±14 | 6.44974 | 1.1333333 |
| Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked | 57±6 | 28.5 | 3.3333333 |
| Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked | 78±12 | 39 | 3.3333333 |
| Horse gram, (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h 11 | 51±11 | 14.79 | 1.9333333 |
| Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney | 77±2 | 40.10391 | 3.4666667 |
| Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney | 60±2 | 31.2498 | 3.4666667 |
| Mean in two groups of subjects | 69±9 | 35.93727 | 3.4666667 |
| Jowar, roasted bread made from Jowar flour (Sorghum vulgare) | 77±8 | 38.5 | 3.3333333 |
| Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup | 24±4 | | |
| Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup | 29±4 | | |
| Mean in two groups of subjects | 27±3 | 8.45505 | 2.0666667 |
| Lentil and cauliflower curry with rice (Australia) | 60±10 | 30.6 | 3.4 |
| Millet/Ragi, (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h 11 | 68±10 | 22.8174 | 2.2666667 |
| Millet/Ragi (Eleucine coracana)11 | 84 | 42 | 3.3333333 |
| Millet/Ragi (Eleucine coracana) flour eaten as roasted bread | 104±13 | 52 | 3.3333333 |
| mean of two studies | 94±10 | | |
| Pongal (rice and roasted green gram dhal, pressure cooked) | 90±3 | | |
| Pongal (rice and roasted green gram dhal, pressure cooked) | 45±2 | | |
| Mean in two groups of subjects | 68±23 | 35.41644 | 3.4666667 |
| Poori (deep-fried wheat flour dough) with potato palya (mashed potato) | 82±2 | | |
| Poori (deep-fried wheat flour dough) with potato palya (mashed potato) | 57±1 | | |
| Mean in two groups of subjects | 70±13 | 28.378 | 2.7333333 |
| Rajmah, Phaseolus vulgaris | 19 | 5.65478 | 2 |
| Rice, (Oryza Sativa) boiled served with bottle gourd and tomato curry | 69±15 | 26.22 | 2.5333333 |
| Semolina | | | |
| Semolina (Triticum aestivum), steamed | 55±9 | 27.5 | 3.3333333 |
| Semolina (Triticum aestivum), pre-roasted | 76±6 | 38 | 3.3333333 |
| Semolina (Triticum aestivum) with fermented black gram dhal (Phaseolus mungo) | 46±12 | 23 | 3.3333333 |
| Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus) | 62±20 | 31 | 3.3333333 |
| Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum) | 54±7 | 27 | 3.3333333 |
| Tapioca (Manihot utilissima), steamed 1h11 | 70±10 | 12.285 | 1.2 |
| Varagu (Paspalum scorbiculatum), pressure cooked 15lb 12-15 min | 68±8 | 34 | 3.3333333 |
| Upittu (roasted semolina and onions, cooked in water) | 67±3 | | |
| Upittu (roasted semolina and onions, cooked in water) | 69±4 | | |
| Mean in two groups of subjects | 68±1 | 28.356 | 2.8 |
| Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) | 18±3 | | |
| Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) | 19±3 | | |
| Mean in two groups of subjects | 18±1 | 5.8833 | 2.2 |
| AUSTRALIAN ABORIGINAL | | | |
| Acacia aneura, mulga seed, roasted, wet ground to paste6 | 8 | 1.368 | 1.1333333 |
| Acacia coriacea, desert oak,seed bread6 | 46 | 11.201 | 1.6 |
| Araucaria bidwillii, bunya tree nut, baked 10 min6 | 47 | 7.473 | 1.0666667 |
| Bush honey, sugar bag6 | 43 | 11 | 1.6666667 |
| Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked6 | 8 | 0.704 | 0.6 |
| Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min6 | 34 | 12.291 | 2.41 |
| Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked6 | 40±2 | 10 | 1.6666667 |
| PACIFIC ISLANDERS | | | |
| Breadfruit (Artocarpus altilis) (Australia)6 | 68 | 18.13152 | 1.8 |
| Banana/plantain, green | | | |
| Green banana, boiled (New Zealand) | 38±10 | 7.942 | 1.4 |
| Sweet Potato | | | |
| Sweet potato, Ipomoea batatas (Australia) | 44 | 11.018656 | 1.6666667 |
| Sweet potato, kumara (New Zealand) | 77±12 | 19.282648 | 1.6666667 |
| Sweet potato, kumara (New Zealand) | 78±6 | 19.533072 | 1.6666667 |
| mean of three studies | 66±11 | 16.953998 | 1.8666667 |
| Taro | | | |
| Taro (Colocasia esculenta) peeled, boiled (Australia) | 54 | | |
| Taro, peeled, boiled (New Zealand) | 56±12 | | |
| mean of two studies | 55±1 | 4.125 | 0.5333333 |
| Yam | | | |
| Yam, peeled, boiled (New Zealand) | 25±4 | | |
| Yam, peeled, boiled (New Zealand) | 35±5 | | |
| mean of two groups of subjects | 30±5 | 13.1535 | 2.4 |
| ISRAELI | | | |
| Melawach (dough made from white wheat flour and butter, fried) | 61±10 | | |
| Melawach | 71±7 | | |
| mean of two studies | 66±5 | 34.98 | 3.5333333 |
| Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble) | 31±6 | 16.43 | 3.5333333 |
| Melawach + 15 g maize cob fiber (insoluble) | 59±10 | 31.27 | 3.5333333 |
| Melawach + 15 g lupin (Lupinus albus) fiber | 72±10 | 38.16 | 3.5333333 |
| PIMA INDIAN | | | |
| Acorns, stewed with venison (Quercus emoryi)6 | 16±1 | 0.88 | 0.4 |
| Cactus jam (Stenocereus thurberi) | 91 | 18.49848 | 1.3333333 |
| Corn hominy (Zea mays)6 | 40±5 | 12 | 2 |
| Fruit Leather (Stenocereus thurberi) | 70 | 16.947 | 1.6 |
| Lima beans broth (Phaseolus lunatus)6 | 36±3 | 11.52 | 2.1333333 |
| Mesquite cakes (Prosopis velutina)6 | 25±3 | 0.93 | 0.2666667 |
| Tortilla (Zea mays and Olneya tesota) | 38 | 9.4392 | 1.6666667 |
| White teparies broth (Phaseolus acutifolius)6 | 31±3 | 9.8425 | 2.1333333 |
| Yellow teparies broth (Phaseolus acutifolius)6 | 29±3 | 7.6125 | 1.7333333 |
| SOUTH AMERICAN | | | |
| Arepa, corn bread cake, made with corn flour (Mexico) | 72 | 30.8592 | 2.8666667 |
| Arepa, made from ordinary dehulled dent corn flour (25% amylose) 9, 34 | 81 | 34.7166 | 2.8666667 |
| Arepa, made from dehulled high-amylose (70%) corn flour 9, 34 | 44 | 11 | 1.6666667 |
| Black Beans | 30 | 6.7545 | 1.5333333 |
| Brown Beans | 38 | 9.3537 | 1.6666667 |
| Corn tortilla (Mexican) | 52 | 12.402 | 1.6 |
| Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican) | 39 | 9.009 | 1.5333333 |
| Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican) | 78 | 11.31 | 1 |
| Nopal (prickly pear cactus) | 7 | 0.4179 | 0.4 |
| Pinto beans, boiled in salted water | 14 | 3.5679 | 1.6666667 |
| Wheat tortilla (Mexican) | 30 | 7.812 | 1.7333333 |
| Wheat tortilla, served with refried pinto beans and tomato sauce (Mexican) | 28 | 5.0568 | 1.2 |
The glycemic load (GL) represents the amount of a carbohydrate in food. The GI tells you only how rapidly a carbohydrate turns into sugar, it doesn't tell you how much of that carbohydrate is in a serving of food. You need to know both things to understand a food's effect on blood sugar. The carbohydrate in Watermelon has a high GI. But there isn't a lot of it, so Watermelon's glycemic load is relatively low.
