The Glycemic Index

There are a number of versions of the Glycemic Index in circulation. But although there is some variation in the values assigned to each food item, there is enough overlap that most will serve their purpose.

We use the following Glycemic Index, which is derived from the Montignac Diet. In this popular program, foods with a GI below 50 are favored for losing weight. Other foods with higher values can be added in gradually once your desired weight is attained.

This index is organized by GI values in descending order. The measurements are metric. For US measurements, click here.


FOOD SERVING SIZE GLYCEMIC INDEX
Beer 5 grams 110
Baked Potato 25 grams 110
Potato Chips 33 grams 95
Puffed Rice 85 grams 95
Potato Powder 14 grams 90
Rice 1 cup 90
Honey 80 grams 90
Carrots [cooked] 6 grams 85
Cornflakes 85 grams 85
Popcorn [unsweetened] 63 grams 85
White Flour 58 grams 85
Rice Pudding 24 grams 85
Broad Beans [cooked] 7 grams 80
Tapioca 94 grams 80
Pumpkin 7 grams 75
Watermelon 7 grams 75
Cereals [sweetened] 80 grams 70
Chocolate Bar 60 grams 70
Potato [boiled] 20 grams 70
Sugar 100 grams 70
Turnip 3 grams 70
Cornstarch 88 grams 70
Corn 22 grams 70
Rice [long grain] 24 grams 70
Cola Drinks 11 grams 70
Pasta 23 grams 70
Semolina [white] 25 grams 65
Jam/Jelly 70 grams 65
Melon 6 grams 65
Banana 20 grams 65
Orange Juice 11 grams 65
Raisins [sultanas] 66 grams 65
Rice [long grain, white] 23 grams 60
Biscuits/Cookies [white flour] 68 grams 55


Foods below 50:

FOOD SERVING SIZE GLYCEMIC INDEX
Kiwi Fruit 12 grams 50
Rice [whole] 23 grams 50
Sorbet 30 grams 50
Bread [bran] 40 grams 45
Bulgar [cooked] 25 grams 45
Peas [fresh] 10 grams 40
Grapes 16 grams 40
Orange Juice [squeezed] 10 grams 40
Apple Juice [natural] 17 grams 40
Rye Bread [wholegrain] 49 grams 40
Pasta [wholegrain] 19 grams 40
Kidney Beans 11 grams 40
Spaghetti [al dente] 25 grams 35
Ice Cream 25 grams 35
Chinese Noodles 15 grams 35
Corn [Indian] 21 grams 35
Dried Peas [cooked] 18 grams 35
Carrots [raw] 7 grams 35
Yogurt [whole milk] 4.5 grams 35
Orange 9 grams 35
Pear/Fig 12 grams 35
Apricots [dried] 63 grams 35
Milk [low fat] 5 grams 30
Peach 46 grams 30
Apple 12 grams 30
Beans [green] 3 grams 30
Lentils [brown] 17 grams 30
Chick Peas [cooked] 22 grams 30
Fruit Spread [no sugar] 37 grams 30
Dark Chocolate [70% cocoa] 57 grams 22
Cherries 10 grams 22
Plum/Grapefruit 100 grams 20
Fructose 15 grams 20
Bean Sprouts [cooked] 9 grams 20
Peanuts 10 grams 20
Apricots 5 grams 15
Nuts 5 grams 10
Onions 28 grams 10
Green Vegetables 2-5 grams 10


If you'd like to learn more about the Montignac Diet and the glycemic index, you can find a copy of his excellent books at Amazon or Fishpond Australia: