90 Day Health Makeover - Glycemic Index

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:

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