HEALTH INSIGHTS

Low glycemic index diet

March 22, 2017

../../images/ss_lowglycemicdiet.jpg

Low glycemic index diet

Natural Standard Monograph, Copyright © 2013 (www.naturalstandard.com). Commercial distribution prohibited. This monograph is intended for informational purposes only, and should not be interpreted as specific medical advice. You should consult with a qualified healthcare provider before making decisions about therapies and/or health conditions.

Related Terms

  • Carbohydrates, David Jenkins, diet, GI, GI diet, Glucose Revolution, glycemic index, insulin, low-GI, low glycemic index, Rick Gallop, Sugar Busters.

Background

  • The glycemic index is a numerical index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point and is given a glycemic index (GI) of 100.

  • Foods with a high GI are those that are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels and have proven benefits for health.

  • Glycemic index values are determined experimentally by feeding human test subjects a fixed portion of the food (after an overnight fast) and subsequently extracting and measuring samples of their blood at specific intervals of time. The earliest known work on the glycemic index was done by Dr. David Jenkins and associates at St. Michael's Hospital in Toronto, Canada. The diet increased in popularity when Rick Gallop published "The G.I. Diet: The Easy, Healthy Way to Permanent Weight Loss" in 2001.

Theory/Evidence

  • Foods that cause a large and rapid glycemic response or that have a high glycemic index will elevate energy and mood at the initial phase, but will also release an excess amount of insulin and drive blood sugar back down too low. Therefore, these foods may lead to a cycle of increased fat storage, lethargy, and even more hunger.

  • The theory behind the glycemic index is to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on blood sugar, especially for those with diabetes.

  • Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2) and reduce insulin levels and insulin resistance. Low GI diets may also have benefits for weight control because they help control appetite and delay hunger.

  • There are several limitations of this diet. There is a scarcity of GI data, with only five percentof the foods having GI values. There is a wide variation in GI measurements; for example, baked Russet potatoes have been tested with a GI as low as 56 and as high as 111. GI values can be affected by preparation method and by combination with other foods. There may be individual differences in glycemic response.

  • Reliance on GI may lead to over consumption. GI should be used only for a rating of a food's carbohydrate content. If it is used as the sole factor for determining diet, individuals may easily end up over consuming fat and total calories.

  • A major criticism of the GI diet is that the reference food used to determine the glycemic index, white bread, is popular only within a particular culture. Even proponents of this diet acknowledge that the glycemic index tests were developed for people who eat at least 50 grams of carbohydrates per day. Results for people whose foods do not feature large amounts of carbohydrates have not been investigated.

Glycemic Index

  • Foods are rated as having a low, intermediate, or high Glycemic Index. Advocates claim that people should avoid foods with high glycemic indices as much as possible.

  • A glycemic index of 55 or below is considered low and 70 or above is considered high.

Food

GI

Serving Size

Net Carbs

Peanuts

14

4 oz (113g)

15

Bean sprouts

25

1 cup (104g)

4

Grapefruit

25

½ large (166g)

11

Pizza

30

2 slices (260g)

42

Lowfat yogurt

33

1 cup (245g)

47

Apples

38

1 medium (138g)

16

Spaghetti

42

1 cup (140g)

38

Carrots

47

1 large (72g)

5

Oranges

48

1 medium (131g)

12

Bananas

52

1 large (136g)

27

Potato chips

54

4 oz (114g)

55

Snickers bar

55

1 bar (113g)

64

Brown rice

55

1 cup (195g)

42

Oatmeal

58

1 cup (234g)

21

White rice

64

1 cup (186g)

52

Sugar (sucrose)

68

1 tbsp (12g)

12

REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)-2002 1

GI 2

Serve

GL 3

glucose

size

per

=100

grams

serve

Angel food cake (Loblaw's, Toronto, Canada)

67

50

19

Banana cake, made with sugar

47±8

80

18

Banana cake, made without sugar

55±10

80

16

Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis, MN, USA)

38±3

111

20

Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia)

73±12

38

19

Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia)

87±17

50

25

Pound cake (Sara Lee Canada, Bramalea, Canada)

54

53

15

Sponge cake, plain

46±6

63

17

Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA)

42±4

111

24

Croissant (Food City, Toronto, Canada)

67

57

17

Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada)

69

50

13

Doughnut, cake type (Loblaw's, Canada)

76

47

17

Flan cake (Weston's Bakery, Toronto, Canada)

65

70

31

Apple muffin, made with sugar 4

44±6

60

13

Apple muffin, made without sugar 4

48±10

60

9

Apple, oat, sultana muffin, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia)

54±4

50

14

Apricot, coconut and honey muffin, made from packet mix (Defiance Milling Co., Australia)

60±4

50

16

Banana, oat and honey muffin, made from packet mix (Defiance Milling Co., Australia)

65±11

50

17

Bran muffin (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada)

60

57

15

Blueberry muffin (Culinar Inc., Canada)

59

57

17

Carrot muffin (Culinar Inc., Canada)

62

57

20

Chocolate butterscotch muffin, made from packet mix (Defiance Milling Co., Australia)

53±5

50

15

Corn muffin, low-amylose 5

102

57

30

Corn muffin, high-amylose 5

49

Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada)

69

50

24

Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia)

67±5

80

39

Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, Carrum Downs, Vic, Australia)

102±11

77

22

Pastry

59±6

57

15

Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia)

85±14

40

18

Scones, plain, made from packet mix (Defiance Milling Co., Australia)

92±8

25

8

Waffles, Aunt Jemima (Quaker Oats Co. of Canada)

76

35

10

Coca Cola ®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia)

53±7

250

14

Coca Cola ®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA)

63

250

16

mean of two types

58±5

Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia)

66±8

250

13

Fanta ®, orange soft drink (Coca Cola Amatil, Australia)

68±6

250

23

Lucozade ®, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK)

95±10

250

40

Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA)

33±9

250

14

Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)

30±3

250

7

Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)

34±3

250

8

Solo TM, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)

58±5

250

17

Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) (Sanitarium Health Foods, Berkeley Vale, NSW, Australia)

43±5

250

11

Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast) (Sanitarium Health Foods, Australia)

46±5

250

11

Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) (So Natural Foods, Australia)

39±2

250

13

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

250

12

Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK)

56±4

Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia)

44±2

Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)

48

250

13

Orange Juice (Canada)

46±6

250

10

mean of two studies

50±4

250

14

Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)

46

250

10

Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6

38±4

250

16

Yakult ®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia)

46±6

250

24

Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK)

56±4

250

16

Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)

48

250

11

Orange Juice (Canada)

46±6

Orange juice, unsweetened, reconstituted (Quelch ®, Berri Ltd., Carlton, Vic, Australia)

53±6

mean of two studies

50±4

250

13

Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)

46

250

16

Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6

38±4

250

4

Yakult ®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia)

46±6

65

6

Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia)

78±13

250

12

Isostar ® (Novartis Consumer Health, Nyon, Switzerland)

70±15

250

13

Sports Plus ® (Berri Ltd., Berri, SA, Australia)

74±6

250

13

Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia)

43±9

250

21

Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia)

41±4

250

14

Complete Hot Chocolate mix made with hot water (Nestlé, Australia)

51±3

250

11

Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia)

78±13

250

12

Isostar ® (Novartis Consumer Health, Nyon, Switzerland)

70±15

250

13

Sports Plus ® (Berri Ltd., Berri, SA, Australia)

74±6

250

13

Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia)

43±9

250

21

Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia)

41±4

250

14

Complete Hot Chocolate mix made with hot water (Nestlé, Australia)

51±3

250

11

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

250

7

Malted milk powder in full-fat cow's milk (Nestlé, Australia)

45±3

250

12

Milo TM (Nestlé, Australia) dissolved in water

55±3

250

9

Milo TM (Nestlé, Auckland, New Zealand) dissolved in water

52±5

250

9

Milo TM (Nestlé, Australia) dissolved in full-fat cow's milk

35±2

250

9

Milo TM (Nestlé, New Zealand) dissolved in full-fat cow's milk

36±3

250

9

Nutrimeal TM, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA)

26±3

250

4

Quik TM, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water

53±5

250

4

Quik TM, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk

41±4

250

5

Quik TM, strawberry (Nestlé, Australia), dissolved in water

64±8

250

5

Quik TM, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk

35±3

250

4

Bagel, white, frozen (Lender's Bakery, Montreal, Canada)

72

70

25

Baguette, white, plain (France)

95±15

30

15

French baguette with chocolate spread (France)

72±8

70

27

French baguette with butter and strawberry jam (France)

62±7

70

26

Pain au lait (Pasquier, France)

63±10

60

20

Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada)

74

30

16

Coarse barley kernel bread, 75% kernels

27

30

5

Coarse barley kernel bread, 80% scalded intact kernels (20% white wheat flour)

34

30

7

Coarse barley kernel bread, 80% intact kernels (20% white wheat flour)

40

30

8

Barley kernel bread, 50% kernels (Canada)

43

30

9

Barley kernel bread, 50% kibbled barley (Australia)

48

30

10

Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia)

57±6

30

6

100% barley flour (Canada); (rye bread composition)

67

30

9

Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden)

67

30

13

Wholemeal barley bread, flat, thin, soft (50% regular barley flour, 50% high-fibre barley flour) (Sweden)

50

30

7

Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden)

43

30

5

Wholemeal barley flour bread (used as reference for the 5 breads below) 5

70

30

14

Wholemeal barley flour bread with sourdough (lactic acid) 5

53

30

10

Wholemeal barley flour bread with lactic acid 5

66

30

12

Wholemeal barley flour bread with calcium lactate 5

59

30

12

Wholemeal barley flour bread with sodium propionate 5

65

30

13

Wholemeal barley flour bread with higher dose sodium propionate 5

57

30

11

Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden)

47

30

10

Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia)

44±5

30

6

Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia)

54±6

30

8

Continental fruit loaf, wheat bread with dried fruit (Australia)

47±6

30

7

Happiness TM (cinnamon, raisin, pecan bread) (Natural Ovens, Manitowoc, WI, USA)

63±5

30

9

Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA)

54±6

30

7

Hamburger bun (Loblaw's, Toronto, Canada)

61

30

9

Kaiser rolls (Loblaw's, Canada)

73

30

12

Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada)

70

30

16

Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia)

79±13

30

10

Gluten-free white bread, unsliced (gluten-free wheat starch) (UK)

71

30

11

Gluten-free white bread, sliced (gluten-free wheat starch) (UK)

80

30

12

Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK)

69

30

9

Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK)

76

30

10

Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden)

65

30

12

Oat bran bread 50% oat bran (Australia)

44

30

8

45% oat bran and 50% wheat flour (Sweden)

30

8

81

Oat bran bread 45% oat bran and 50% wheat flour (Sweden)

50

30

9

Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia)

72±9

30

8

Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia)

61±9

30

7

Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)

41

30

5

Rye kernel bread (Pumpernickel) (Canada)

41

30

5

Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada)

46

30

5

Rye kernel bread, Pumpernickel (80% kernels) (Canada)

55

30

7

Cocktail, sliced (Kasselar Food Products, Toronto, Canada)

55

30

7

Cocktail, sliced (Kasselar Food Products, Canada)

62

30

8

Wholemeal rye bread

50

30

9

Wholemeal rye bread (Canada)

41

Wholemeal rye bread (Canada)

62

Wholemeal rye bread (Canada)

63

Wholemeal rye bread (Canada)

66

Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)

76±14

Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia)

30

10

Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia)

55±12

Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)

67

30

9

Light rye (Silverstein's Bakery, Toronto, Canada)

68

30

10

Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada)

55

30

7

Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia)

59±5

30

8

Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)

86±15

30

12

Sourdough rye (Canada)

57

Sourdough rye (Australia)

48

Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)

56

30

7

Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)

52

30

10

Cracked wheat kernel (bulgur) bread, 50% cracked wheat kernel (Canada)

58

30

12

Cracked wheat kernel (bulgur) bread, 75% cracked wheat kernels (Canada)

48

30

10

White spelt wheat bread 9 (Slovenia)

74

30

17

Wholemeal spelt wheat bread 9 (Slovenia)

63

30

12

Scalded spelt wheat kernel bread 9 (Slovenia)

67

30

15

Spelt multigrain bread ® (Pav's bakery, Australia)

54±10

30

7

White flour (Canada)

69±5

30

10

White flour (USA)

70

30

10

White flour, Sunblest TM (Tip Top Bakeries, Australia)

70

30

10

White flour (Dempster's Corporate Foods Ltd., Canada)

71

30

10

White flour (South Africa)

71±7

30

9

White flour (Canada)

71

30

10

mean of six studies

70±0

30

10

White wheat flour bread, hard, toasted (Italian)

73

30

11

Wonder TM, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA)

71±9

Wonder TM, enriched white bread (Interstate Brands Companies, USA)

72±4

Wonder TM, enriched white bread (Interstate Brands Companies, USA)

77±3

mean of three studies

73±2

30

10

White Turkish bread (Turkey)

87

30

15

White bread with enzyme inhibitors

White bread + acarbose (200mg) (Mexico)

18

30

3

White bread + acarbose (200mg) (Mexico)

50

30

8

mean in two groups of subjects

34±16

30

6

White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland) 5

48

30

6

White bread roll + 6 mg trestatin (Switzerland) 5

29

30

4

White bread with soluble fiber

White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)

41

30

7

White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)

65

30

11

mean in two groups of subjects

53±12

30

9

White bread eaten with vinegar as vinaigrette (Sweden)

45

30

7

White bread eaten with powdered dried seaweed (Nori alga) (Spain)

48

30

7

White bread containing Eurylon ® high-amylose maize starch (France) 12

42

30

8

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

30

9

White resistant starch-enriched bread

Fibre White TM (Nature's Fresh, Auckland, New Zealand)

77±10

30

11

Wonderwhite TM (Buttercup Bakeries, Australia)

80±8

30

11

Wholemeal (whole wheat) wheat flour bread

Wholemeal flour (Canada)

52

30

6

Wholemeal flour (Canada)

64

30

8

Wholemeal flour (Canada)

65

30

8

Wholemeal flour (Canada)

67

30

8

Wholemeal flour (Canada)

67

30

8

Wholemeal flour (Canada)

69

30

8

Wholemeal flour (Canada)

71

30

8

Wholemeal flour (Canada)

72±6

30

8

Wholemeal flour (USA) 5

73

30

10

Wholemeal flour (South Africa)

75±9

30

9

Wholemeal flour (Tip Top Bakeries, Australia)

77±9

30

9

Wholemeal flour (Tip Top Bakeries, Australia)

78±16

30

9

Wholemeal flour (Kenya)

87

30

11

mean of thirteen studies

71± 2

30

9

Wholemeal Turkish bread

49

30

8

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

30

6

Bürgen ® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia)

31±3

30

3

Bürgen ® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia)

36±4

30

3

English Muffin TM bread (Natural Ovens, USA)

77±7

30

11

Healthy Choice TM Hearty 7 Grain (Con Agra Inc., USA)

55±6

30

8

Healthy Choice TM Hearty 100% Whole Grain (Con Agra Inc., USA)

62±6

30

9

Helga's TM Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia)

68±9

30

9

Helga's TM traditional wholemeal bread (Quality Bakers, Australia)

70±14

30

9

Hunger Filler TM, whole grain bread (Natural Ovens, USA)

59±8

30

7

Molenberg TM (Goodman Fielder, Auckland, New Zealand)

75±10

Molenberg TM (Goodman Fielder, New Zealand)

84±8

mean of two studies

80±5

30

11

9-Grain Multi-Grain (Tip Top Bakeries, Australia)

43±5

30

6

Multigrain Loaf, spelt wheat flour (Australia)

54±10

30

8

Multigrain (50% kibbled wheat grain) (Australia)

43

30

6

Nutty Natural TM, whole grain bread (Natural Ovens, USA)

59±7

30

7

Performax TM (Country Life Bakeries, Dandenong, Vic, Australia)

38±3

30

5

Ploughman's TM Wholegrain, original recipe (Quality Bakers, Australia)

47

30

7

Ploughman's TM Wholemeal, smooth milled (Quality Bakers, Australia)

64±10

30

9

Semolina Bread (Kenya)

64

Sourdough wheat (Australia)

54

30

8

Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA)

50±6

30

5

Stay Trim TM, whole grain bread (Natural Ovens, USA)

70±10

30

10

Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia)

57±6

30

7

Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia)

55±5

30

7

Vogel's Roggenbrot (Stevns & Co., Australia)

59±5

30

8

Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK)

74

30

16

100% Whole Grain TM bread (Natural Ovens, USA)

51±11

30

7

White wheat flour flatbread (Sweden)

79

30

13

Unleavened Breads

Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia)

75±9

30

12

Middle Eastern flatbread

97±29

30

15

Pita bread, white (Canada)

57

30

10

Wheat flour flatbread (India)

66±9

30

10

Amaranth : wheat (25:75) composite flour flatbread (India)

66±10

30

10

Amaranth : wheat (50:50) composite flour flatbread (India)

76±20

30

11

BREAKFAST CEREALS AND RELATED PRODUCTS

All-Bran TM (high-fiber, extruded wheat bran cereal)

All-Bran TM (Kellogg's, Pagewood, NSW, Australia) 13

30

30

4

All-Bran TM (Kellogg's, Battle Creek, MI, USA)

38

30

9

All-Bran TM (Kellogg's Inc., Etobicoke, Canada)

50

30

9

All-Bran TM (Kellogg's Inc., Canada)

51±5

30

9

mean of four studies

42±5

All-Bran Fruit 'n Oats TM (Kellogg's, Australia)

39

30

7

All-Bran Soy 'n Fibre TM (Kellogg's, Australia)

33±3

30

4

Amaranth (Amaranthus esculentum) popped,

97±19

30

18

eaten with milk and non-nutritive sweetener (India)

Barley porridge

Wholemeal barley flour porridge (100% regular barley)

68

50 (dry)

23

(flour:water = 1:3), boiled 2.5 min (Sweden)

Wholemeal high-fibre barley flour porridge

55

50 (dry)

8

(50% regular barley flour: 50% high-fibre barley flour) (Sweden)

Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden)

62

50 (dry)

17

Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden)

65

50 (dry)

18

Bran Buds TM (Kellogg's Inc., Canada) 15

58

30

7

Bran Buds with psyllium (Kellogg's Inc., Canada) 15

47

30

6

Bran Chex TM (Nabisco Brands Ltd., Toronto, Canada) 15

58

30

11

Bran Flakes TM (Kellogg's, Australia)

74

30

13

Cheerios TM (General Mills Inc., Etobicoke, Canada) 15

74

30

15

Chocapic TM (Nestlé, France)

84±9

30

21

Coco Pops TM (cocoa flavoured puffed rice)

Coco Pops TM (Kellogg's, Australia)

77±8

Coco Pops TM (Kellogg's, Australia)

77±3

mean of two studies

77

30

20

Corn Bran TM (Quaker Oats Co. of Canada, Peterborough, Canada) 15

75

30

15

Corn Chex TM (Nabisco Brands Ltd., Canada) 15

83

30

21

Cornflakes TM

Cornflakes TM (Kellogg's, Auckland, New Zealand)

72±16

30

18

Cornflakes TM (Kellogg's, Australia)

77

30

20

Cornflakes TM (Kellogg's Inc., Canada)

80±6

30

21

Cornflakes TM (Kellogg's Inc., Canada)

86

30

22

Cornflakes TM (Kellogg's, USA) 5

92

30

24

mean of five studies

81±3

30

21

Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada) 15

74

30

17

Cornflakes, Crunchy Nut TM (Kellogg's, Australia)

72±4

30

17

Corn Pops TM (Kellogg's, Australia)

80±4

30

21

Cream of Wheat TM (Nabisco Brands Ltd., Canada) 15

66

250

17

Cream of Wheat TM, Instant (Nabisco Brands Ltd., Canada) 15

74

250

22

Crispix TM (Kellogg's Inc., Canada) 15

87

30

22

Energy Mix TM (Quaker, France)

80±7

30

19

Froot Loops TM (Kellogg's, Australia)

69±9

30

18

Frosties TM, sugar-coated cornflakes (Kellogg's, Australia)

55

30

15

Fruitful Lite TM (Hubbards, Auckland, New Zealand)

61±20

30

12

Fruity-Bix TM, berry (Sanitarium, Auckland, New Zealand)

113±10

30

25

Golden Grahams TM (General Mills Inc., Canada) 15

71

30

18

Golden Wheats TM (Kellogg's, Australia)

71±8

30

16

Grapenuts TM

Grapenuts TM (Post, Kraft General Foods Inc., Toronto, Canada) 15

67

30

13

Grapenuts TM (Kraft Foods Inc., Port Chester, NY, USA)

75±6

30

16

mean of two studies

71±4

30

15

Grapenuts TM Flakes (Post, Kraft General Foods Inc., Canada) 15

80

30

17

Guardian TM (Kellogg's, Australia)

37±9

30

5

Healthwise TM for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia)

66±9

30

12

Healthwise TM for heart health (Uncle Toby's, Australia)

48±5

30

9

Honey Rice Bubbles TM (Kellogg's, Australia)

77±4

30

20

Honey Smacks TM (Kellogg's, Australia)

71±10

30

16

Hot cereal, apple & cinnamon (Con Agra Inc., USA)

37±6

30

8

Hot cereal, unflavoured (Con Agra Inc., USA)

25±5

30

5

Just Right TM (Kellogg's, Australia)

60±15

30

13

Just Right Just Grains TM (Kellogg's, Australia)

62±11

30

14

Komplete TM (Kellogg's, Australia)

48±5

30

10

Life TM (Quaker Oats Co., Canada) 15

66

30

16

Mini Wheats TM, whole wheat (Kellogg's, Australia)

58±8

30

12

Mini Wheats TM, blackcurrant (Kellogg's, Australia)

72±10

30

15

Muesli

Muesli, NS (Canada)

66±9

30

16

Alpen Muesli (Wheetabix, France)

55±10

30

10

Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk

39±6

30

7

Muesli, Lite (Sanitarium, New Zealand)

54±12

30

10

Muesli, Natural (Sanitarium, New Zealand)

57±9

30

11

Muesli, Natural (Sanitarium, Australia)

40±6

30

8

mean of two studies

49±9

30

10

Muesli, No Name (Sunfresh Ltd., Toronto, Canada) 15

60

30

11

Muesli, Swiss Formula (Uncle Toby's, Australia)

56±8

30

9

Muesli, toasted (Purina, Sydney, NSW, Australia)

43+4

30

7

Nutrigrain TM (Kellogg's, Australia)

66±12

30

10

Oat 'n Honey Bake TM (Kellogg's, Australia)

77±11

30

13

Oat bran

Oat bran, raw (Quaker Oats Co., Canada) 15

50

10

2

Oat bran, raw

59

10

3

mean of two studies

55±5

10

3

Porridge made from rolled oats

Porridge (Uncle Toby's, Australia) 13

42

250

9

Porridge (Canada) 16

49±8

250

11

Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia)

51±8

250

11

Porridge (Hubbards, New Zealand)

58±9

250

12

Porridge (Australia)

58±4

250

12

Porridge (Canada)

62

250

14

Porridge (Canada)

69

250

16

Porridge (USA) 6

75

250

17

mean of eight studies

58±4

250

13

Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden)

74

50 (dry)

24

Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden)

55

250

15

Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden)

69

250

19

Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden)

50

250

14

Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden)

80

250

22

Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden)

53

250

14

Instant Porridge

Quick Oats (Quaker Oats Co., Canada)

65

One Minute Oats (Quaker Oats Co., Canada) 15

66

mean of two studies

66±1

250

17

Pop Tarts TM, Double Chocolate (Kellogg's, Australia)

70±2

50

25

Pro Stars TM (General Mills Inc., Canada) 15

71

30

17

Puffed Wheat

Puffed Wheat (Quaker Oats Co., Canada) 15

67

30

13

Puffed Wheat (Sanitarium, Australia)

80±11

30

17

mean of two studies

74±7

30

16

Raisin Bran TM (Kellogg's, USA)

61±5

30

12

Red River Cereal (Maple Leaf Mills, Toronto, Canada)

49

30

11

Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia)

19±3

30

2

Rice Bubbles TM (puffed rice)

Rice Bubbles TM (Kellogg's, Australia) 13

81

Rice Bubbles TM (Kellogg's, Australia)

85±3

Rice Bubbles TM (Kellogg's, Australia)

95

mean of three studies

87±4

30

22

Rice Chex TM (Nabisco Brands Ltd., Canada) 15

89

30

23

Rice Krispies TM (Kellogg's Inc., Canada) 15

82

30

21

Shredded Wheat

30

22

Shredded Wheat (Canada)

67±10

30

13

Shredded Wheat TM (Nabisco Brands Ltd., Canada) 15

83

30

17

mean of two studies

75±8

30

15

Special K TM - formulation of this cereal varies in different countries

Special K TM (Kellogg's, Australia)

54±4

30

11

Special K TM (Kellogg's, USA)

69±5

30

14

Special K TM (Kellogg's, France)

84±12

30

20

Soy Tasty TM (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia)

60±5

30

12

Soytana TM, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g),

49±3

45

12

(Specialty Cereals, Mt Kuring-gai, NSW, Australia)

Sultana Bran TM (Kellogg's, Australia)

73±13

30

14

Sustain TM (Kellogg's, Australia) 13

68

30

15

Team TM (Nabisco Brands Ltd., Canada) 15

82

30

17

Thank Goodness TM (Hubbards, New Zealand)

65±18

30

15

Total TM (General Mills Inc., Canada) 15

76

30

17

Ultra-bran TM, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g)

41±4

30

5

(Specialty Cereals, Australia)

Wheat-bites TM (Uncle Toby's, Australia)

72±11

30

18

Wheat biscuits (plain flaked wheat)

Vita-Brits TM (Uncle Toby's, Australia) 13

61

30

12

Vita-Brits TM (Uncle Toby's, Australia)

68±6

30

13

Weet-Bix TM (Sanitarium, Australia)

69

30

12

Weet-Bix TM (Sanitarium, Australia)

69±4

30

12

Weetabix TM (Weetabix of Canada Ltd., Thornhill, Canada) 15

74

30

16

Weetabix TM (Weetabix of Canada Ltd.)

75±10

30

16

Whole wheat Goldies TM (Kellogg's, Australia)

70±4

30

14

mean of seven studies

70±2

30

13

Wheat biscuits (flaked wheat) with additional ingredients

Good Start TM, muesli wheat biscuits (Sanitarium, Australia)

68±4

30

14

Hi-Bran Weet-Bix TM, wheat biscuits with extra wheat bran (Sanitarium, Australia)

61±4

30

10

Hi-Bran Weet-Bix TM with soy and linseed (Sanitarium, Australia)

57±3

30

9

Honey Goldies TM (Kellogg's Australia)

72±3

30

15

Lite-Bix TM, plain, no added sugar (Sanitarium, Australia)

70±3

30

14

Oat bran Weet-Bix TM (Sanitarium, Australia)

57±4

30

11

Sultana Goldies TM (Kellogg's Australia)

65±6

30

13

BREAKFAST CEREAL BARS

Crunchy Nut Cornflakes TM bar (Kellogg's, Australia)

72±6

30

19

Fibre Plus TM bar (Uncle Toby's, Australia)

78±9

30

18

Fruity-Bix TM bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts

56±4

30

10

with yoghurt coating (Sanitarium, Australia)

Fruity-Bix TM bar, wild berry, wheat biscuit cereal with fruit and covered with

51±4

30

9

yoghurt coating (Sanitarium, Australia)

K-Time Just Right TM bar (Kellogg's, Australia)

72±4

30

17

K-Time Strawberry Crunch TM bar (Kellogg's, Australia)

77±5

30

19

Rice Bubble Treat TM bar (Kellogg's, Australia)

63±11

30

15

Sustain TM bar (Kellogg's, Australia)

57±10

30

14

CEREAL GRAINS

Amaranth

Amaranth (Amaranthus esculentum) popped,

97±19

30

21

eaten with milk and non-nutritive sweetener (India)

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

150

11

Barley (Hordeum vulgare) (India)

37

Barley (Hordeum vulgare) (India)

48

mean of two groups of subjects

43±6

150

26

Barley, cracked (Malthouth, Tunisia)

50

150

21

Barley, rolled (Australia)

66±5

50 (dry)

25

Buckwheat

Buckwheat (Canada)

49

Buckwheat (Canada)

51±10

Buckwheat (Canada)

63

mean of three studies

54±4

150

16

Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden)

45

150

13

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

150

9

Cornmeal + margarine (McNair Products Co. Ltd., Canada)

69

150

9

mean of two studies

69±1

150

9

Sweet corn

Sweet corn, 'Honey & Pearl' variety (New Zealand)

37±12

150

11

Sweet corn, on the cob, boiled 20 min (Australia)

48

150

14

Sweet corn (Canada)

59±11

150

20

Sweet corn (USA)

60

150

20

Sweet corn (USA)

60

150

20

Sweet corn (South Africa)

62±5

150

20

mean of six studies

53±4

150

17

Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA)

46

150

13

Sweet corn, frozen, reheated in microwave

47

150

16

(Green Giant Pillsbury Ltd., Toronto, Canada)

Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada)

68

20

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

150

23

Millet

Millet, boiled (Canada)

71±10

150

25

Millet flour porridge (Kenya)

107

Rice, white

Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia)

69±7

150

36

White (Oryza sativa), boiled (India)

69±15

150

30

Rice, boiled white, type NS

Type NS, eaten alone (France)

45

150

14

Type NS (India)

48

150

18

Type NS (Canada)

51

150

21

Type NS (France)

52

150

19

Type NS (Canada)

56

150

23

Type NS (Pakistan)

69

150

26

Type NS (Canada)

72±9

150

30

Type NS, boiled in salted water (India)

72

150

27

Type NS, boiled 13 min (Italy)

102

150

31

Type NS (Kenya)

112

150

47

Type NS, boiled (France)

43

150

13

Type NS, boiled (France)

47

150

14

mean of 12 studies

64±7

150

23

Type NS, boiled in salted water, refrigerated 16-20h, reheated (India)

53

150

20

Type NS, boiled 13 min, then baked 10 min (Italy)

104

150

31

Long grain, boiled

Long grain, boiled 5 min (Canada)

41

150

16

Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods,

50

150

21

Wetherill Park, NSW, Australia )

Gem long grain (Dainty Food Inc., Toronto, Canada)

55

150

22

Long grain, white (Uncle Bens, Auckland, New Zealand)

56±7

150

24

Long grain, boiled 25 min (Surinam)

56±2

150

24

Gem long grain (Dainty Food Inc., Canada)

57

150

23

Long grain, boiled 15 min

58

150

23

Gem long grain (Dainty Food Inc., Canada)

60

150

24

Gem long grain (Dainty Food Inc., Canada)

60

150

24

Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada)

64±3

150

26

mean of 10 studies

56±2

150

23

Rice, long grain, quick-cooking varieties

Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium)

68±6

150

25

Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium)

75±7

150

28

Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods

52±5

150

19

King's Lynn, Norfolk, UK)

Rice, specialty rices

Cajun Style, Uncle Ben's ® (Effem Foods Ltd., Bolton, Canada)

51

150

19

Garden Style, Uncle Ben's ® (Effem Foods Ltd., Canada)

55

150

21

Long Grain and Wild, Uncle Ben's ® (Effem Foods Ltd., Canada)

54

150

20

Mexican Fast and Fancy, Uncle Ben's ® (Effem Foods Ltd., Canada)

58

150

22

Saskatchewan wild rice (Canada)

57

150

18

Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand)

86±10

150

37

Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand)

98±7

150

31

Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)

109±10

150

46

Rice, white low-amylose

Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia)

83±13

150

36

Sungold, Pelde, parboiled (Rice Growers Co-op., Australia)

87±7

150

37

Waxy (0-2% amylose) (Rice Growers Co-op., Australia)

88±11

150

38

Pelde, white (Rice Growers Co-op., Australia)

93±11

150

40

White, low-amylose, boiled (Turkey)

139

150

60

Rice, white high-amylose

Bangladeshi rice variety BR16 (28% amylose)

37

150

14

Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min

39

150

15

mean of two studies

38

150

15

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

150

22

Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan)

48±8

150

18

Basmati

Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia)

58±8

150

22

Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express ®

57±4

150

24

(Masterfoods. Kings Lynn, Norfolk, UK)

Quick cooking white basmati, cooked 10 min, Uncle Ben's Superior (Masterfoods Olen, Belgium)

60±5

150

23

Rice, brown

Brown (Canada)

66±5

150

21

Brown, steamed (USA) 5

50

150

16

Brown (Oriza Sativa), boiled (South India) 5

50±19

150

16

mean of three studies

55±5

150

18

Calrose brown (Rice Growers Co-op., Australia)

87±8

150

33

Doongara brown, high amylose (Rice Growers Co-op., Australia)

66±7

150

24

Pelde brown (Rice Growers Co-op., Australia)

76±6

150

29

Parboiled, cooked 20 min, Uncle Ben's Natur-reis ® (Masterfoods Olen, Belgium)

64±7

150

23

Sunbrown Quick TM (Rice Growers Co-op., Australia)

80±7

150

31

Instant/puffed rice

Instant rice, white, boiled 1 min (Canada)

46

150

19

Instant rice, white, cooked 6 min (Trice brand, Australia)

87

150

36

Puffed, white, cooked 5 min, Uncle Ben's Snabbris ® (Masterfoods Olen, Belgium)

74±5

150

31

mean of three studies

69±12

150

29

Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia)

94±7

150

35

Parboiled rice

Parboiled rice (Canada)

48

150

18

Parboiled rice (USA)

72

150

26

Converted, white, Uncle Ben's ® (Effem Foods Ltd., Canada)

45

150

16

Converted, white, boiled 20-30 min, Uncle Ben's ® (Masterfoods USA, Vernon, CA)

38

150

14

Converted, white, long grain, boiled 20-30 min, Uncle Ben's ® (Masterfoods USA)

50

150

18

Boiled, 12 min (Denmark) 6

39

150

14

Boiled, 12 min (Denmark)

42

150

15

Boiled, 12 min (Denmark)

43

150

16

Boiled, 12 min (Denmark)

46

150

17

Long grain, boiled 5 min (Canada)

38

150

14

Long grain, boiled, 10 min (USA) 5

61

150

22

Long grain, boiled 15 min (Canada)

47

150

17

Long grain, boiled 25 min (Canada)

46

150

17

mean of thirteen studies

47±3

150

17

Parboiled rice, eaten as part of a traditional Indian meal (India) 5

99

Parboiled, low-amylose

Bangladeshi rice variety BR2, parboiled (12% amylose)

51

150

19

Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op., Australia)

87±7

150

34

Parboiled, high-amylose

Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op., Australia)

50±6

150

19

Bangladeshi rice variety BR16, parboiled (28% amylose)

35

150

13

Bangladeshi rice variety BR16, traditionally parboiled (27% amylose)

32

150

12

Bangladeshi rice variety BR16, pressure parboiled (27% amylose)

27

150

11

Bangladeshi rice variety BR4, parboiled (27% amylose)

33

150

13

Mean of 5 studies

35±4

150

14

Rye, whole kernels

Rye, whole kernels (Canada)

29

50 (dry)

11

Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada)

34

50 (dry)

13

Rye, whole kernels (Canada)

39

50 (dry)

15

mean of three studies

34±3

50 (dry)

13

Wheat

Wheat, whole kernels

Wheat, whole kernels (Triticum aestivum) (India) 11

30±9

50 (dry)

11

Wheat, whole kernels (Canada)

42

50 (dry)

14

Wheat, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada)

44

50 (dry)

14

Wheat, whole kernels (Canada)

48

50 (dry)

16

mean of four studies

41±3

50 (dry)

14

Wheat, type NS(India)

90

50 (dry)

34

Wheat, precooked kernels

Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France)

52±4

50 (dry)

19

Durum wheat, precooked, cooked 10 min (Ebly, France)

50±5

50 (dry)

17

Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France)

40±5

125

16

Quick cooking (White Wings, Sydney, NSW, Australia)

54±11

150

25

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

150

6

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

150

12

COOKIES

Arrowroot

Arrowroot (McCormicks's, Interbare Foods, Toronto, Canada)

63

25

13

Arrowroot plus (McCormicks's, Canada)

62

25

11

Milk Arrowroot TM (Arnotts, Sydney, NSW, Australia)

69±7

25

12

mean of three studies

65±2

25

12

Barquette Abricot (LU, Ris, Orangis, France)

71±6

40

23

Bebe Dobre Rano Chocolate (Opavia/LU, Czech Republic)

57±9

50

19

Bebe Dobre Rano Honey and Hazelnuts (Opavia/LU, Czech Republic)

51±9

50

17

Bebe Jemne Susenky (Opavia/LU, Czech Republic)

67±11

25

14

Digestives

Digestives (Canada)

55

Digestives (Canada)

59±7

Digestives, Peak Freans (Nabisco Ltd., Toronto, Canada)

62

mean of three studies

59±2

25

10

Digestives, gluten-free (maize starch) (Nutricia Dietary Care Ltd., Redish, Stockport, UK)

58

25

10

Evergreen met Krenten (LU, Netherlands)

66±12

38

14

Golden Fruit (Griffin's Foods Ltd., Auckland, New Zealand)

77±25

25

13

Graham Wafers (Christie Brown & Co., Toronto, Canada)

74

25

14

Gran'Dia Banana, Oats and Honey (LU, Brazil)

28±5

30

6

Grany en-cas Abricot (LU, France)

55±6

30

9

Grany en-cas Fruits des bois (LU, France)

50±5

30

7

Grany Rush Apricot (LU, Netherlands)

62±3

30

12

Highland Oatmeal TM (Westons biscuits, Sydney, NSW, Australia)

55±8

25

10

Highland Oatcakes (Walker's Shortbread Ltd., Aberlour-on-Spey, Scotland)

57

25

8

LU P'tit Déjeuner Chocolat (LU, France)

42±5

50

14

LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France)

45±5

50

16

LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France)

52±3

50

18

LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France)

49±8

50

18

mean of three studies

49±2

50

17

Maltmeal wafer (Griffin's Foods Ltd., New Zealand)

50±10

25

9

Morning Coffee TM (Arnotts, Australia)

79±6

25

15

Nutrigrain Fruits des bois (Kellogg's, France)

57±4

35

13

Oatmeal (Canada)

54±4

25

9

Oro (Saiwa, Italy)

61±9

40

20

Oro (Saiwa, Italy)

67±17

40

21

mean of two studies

64±3

40

20

Petit LU Normand (LU, France)

51±3

25

10

Petit LU Roussillon (LU, France)

48±4

25

9

Prince Energie+ (LU, France)

73±5

25

13

Prince fourré chocolat (LU, France)

53±5

Prince fourré chocolat (LU, France)

50±5

mean of two studies

52±2

45

16

Prince Meganana Chocolate (LU, Spain)

49±12

50

18

Prince Petit Déjeuner Vanille (LU, France and Spain)

45±6

50

16

Rich Tea (Canada)

55±4

25

10

Sablé des Flandres (LU, France)

57±10

20

8

Shortbread (Arnotts, Australia)

64±8

25

10

Shredded Wheatmeal TM (Arnotts, Australia)

62±4

25

11

Snack Right Fruit Slice (97% fat-free) (Arnott's, Australia)

45±3

25

9

Thé (LU, France)

41±7

20

6

Vanilla Wafers (Christie Brown & Co., Canada)

77

25

14

Véritable Petit Beurre (LU, France)

51±8

25

9

CRACKERS

Breton wheat crackers (Dare Foods Ltd., Kitchener, Canada)

67

25

10

Corn Thins, puffed corn cakes, gluten-free (Real Foods, St Peters, NSW, Australia)

87±10

25

18

Cream Cracker (LU Triumfo, Brazil)

65±11

25

11

High-calcium cracker (Danone, Malaysia)

52±8

25

9

Jatz TM, plain salted craker biscuits (Arnotts, Australia)

55±5

25

10

Puffed Crispbread (Westons, Australia)

81±9

25

15

Puffed rice cakes

Puffed rice cakes, white (Rice Growers Co-op., Leeton, NSW, Australia)

82±11

25

17

Rice cakes, Calrose rice (low-amylose) (Rice Growers Co-op., Australia)

91±7

25

19

Rice cakes, Doongara rice (high-amylose) (Rice Growers Co-op., Australia)

61±5

25

13

mean of three studies

78±9

25

17

Rye crispbread

Rye crispbread (Canada)

63

25

10

Ryvita TM (Canada)

69±10

25

11

High-fiber rye crispbread (Ryvita Company Ltd., Poole, Dorset, UK)

59

25

9

Rye crispbread (Ryvita Company Ltd., UK)

63

25

11

mean of four studies

64±2

25

11

Kavli TM Norwegian Crispbread (Players Biscuits, Sydney, NSW, Australia)

71±7

25

12

Sao TM, plain square crackers (Arnotts, Australia)

70±9

25

12

Stoned Wheat Thins (Christie Brown & Co., Canada)

67

25

12

Water cracker

Water cracker (Canada)

63±9

25

11

Water cracker (Arnotts, Australia)

78±11

25

14

mean of two studies

71±8

25

13

Premium Soda Crackers (Christie Brown & Co., Canada)

74

25

12

Vita-wheat TM, original, crispbread (Arnott's, Australia)

55±4

25

10

DAIRY PRODUCTS AND ALTERNATIVES

Custard

No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia)

35±2

100

6

Custard, home made from milk, wheat starch, and sugar (Australia)

43±10

100

7

TRIM TM, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia)

37±4

100

6

mean of three studies

38±2

100

6

Ice cream, Regular/NS

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

50

8

Ice cream, Reduced- or Low-fat

Ice cream, low-fat, vanilla, 'Light' (Peter's, Sydney, NSW, Australia)

50±8

50

3

Ice-cream, low-fat (1.2 % fat), Prestige Light rich vanilla (Norco, Lismore, NSW, Australia) 6

47±5

50

5

Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia) 6

37±4

50

5

Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia) 6

39±3

50

5

Ice cream, Premium (high-fat)

Ice cream, premium, Ultra chocolate, 15% fat (Sara Lee, Gosford, NSW, Australia)

37±3

50

4

Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia)

38±3

50

3

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

250

3

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

250

3

Milk, skim (Canada)

32±5

250

4

Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia)

61±6

50

17

Milk, low-fat, chocolate, with aspartame, Lite White TM (Dairy Farmers, Australia)

24±6

250

3

Milk, low-fat, chocolate, with sugar, Lite White TM (Dairy Farmers, Australia)

34±4

250

9

Mousse, reduced-fat, prepared from commerical mousse mix with water

Butterscotch, 1.9% fat (Nestlé, Australia)

36±4

50

4

Chocolate, 2% fat (Nestlé, Australia)

31±4

50

3

Hazelnut, 2.4% fat (Nestlé, Australia)

36±4

50

4

Mango, 1.8% fat (Nestlé, Australia)

33±5

50

4

Mixed berry, 2.2% fat (Nestlé, Australia)

36±5

50

4

Strawberry, 2.3% fat (Nestlé, Australia)

32±3

50

3

mean of six foods

34±1

50

4

Pudding

instant, chocolate, made from powder and whole milk (White Wings, Sydney, NSW, Australia)

47±4

100

7

instant, vanilla, made from powder and whole milk (White Wings, Australia)

40±4

100

6

mean of two foods

44±4

100

7

Yoghurt

Yoghurt, type NS (Canada)

36±4

200

3

Low-fat yoghurt

Low-fat, fruit, aspartame, Ski TM (Dairy Farmers, Australia)

14±4

200

2

Low-fat, fruit, sugar, Ski TM (Dairy Farmers, Australia)

33±7

200

10

Low-fat (0.9%), fruit, wild strawberry (Ski d'lite TM, Dairy Farmers, Australia)

31±14

200

9

Non-fat yoghurt, sweetened with acesulfame K and Splenda

Diet Vaalia TM, exotic fruits (Pauls Ltd., Australia) 6

23±2

200

4

Diet Vaalia TM, mango (Pauls Ltd., Australia) 6

23±2

200

3

Diet Vaalia TM, mixed berry (Pauls Ltd., Australia) 6

25±3

200

3

Diet Vaalia TM, strawberry (Pauls Ltd., Australia) 6

23±2

200

3

Diet Vaalia TM, vanilla (Pauls Ltd, Australia) 6

23±2

200

3

mean of five foods

24±1

200

3

Reduced-fat yoghurt

Reduced-fat, Vaalia TM, apricot & mango (Pauls Ltd., Australia) 6

26±4

200

8

Reduced-fat, Vaalia TM, french vanilla (Pauls Ltd., Australia) 6

26±4

200

3

Reduced-fat, Extra-Lite TM, strawberry (Pauls Ltd., Australia) 6

28±4

200

9

mean of three foods

27±1

200

7

Yoghurt drink, reduced-fat, Vaalia TM, tropical passionfruit (Pauls Ltd., Australia) 6

38±4

200

11

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

250

8

Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia) 6

36±4

250

6

Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia) 6

44±3

250

8

Soy milk drinks

Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia) 6

30±3

250

7

Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia) 6

34±3

250

8

mean of two drinks

32±2

250

7

Up & Go TM, cocoa malt flavor (soy milk, rice cereal liquid breakfast) 6

43±5

250

11

(Sanitarium, Berkeley Vale, NSW, Australia)

Up & Go TM, original malt flavor (soy milk, rice cereal liquid breakfast) 6

46±5

250

11

(Sanitarium, Australia)

mean of two drinks

45±2

250

11

Xpress TM, chocolate (soy bean, cereal and legume extract drink with fructose) 6

39±2

250

13

(So Natural Foods, Australia)

Soy yoghurt

Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia) 6

50±3

200

13

Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA)

115±14

50

10

FRUIT AND FRUIT PRODUCTS

Apples, raw

Apple, NS (Denmark)

28

120

4

Apple, Braeburn (New Zealand) 6

32±4

120

4

Apple, NS (Canada)

34

120

5

Apple, Golden Delicious (Canada)

39±3

120

6

Apple, NS(USA)

40

120

6

Apple, NS (Italy)

44

120

6

mean of six studies

38±2

120

6

Apple juice

Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia)

39±5

250

10

Apple juice, unsweetened (USA)

40

250

12

Apple juice, unsweetened (Allens, Toronto, Canada)

41

250

12

mean of three studies

40±1

250

11

Apple, dried (Australia)

29±5

60

10

Apricots

Apricots, raw, NS (Italy)

57

120

5

Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada )

64

120

12

Apricots, dried (Australia)

30±7

60

8

Apricots, dried (Wasco foods, Montreal, Canada)

32

60

10

mean of two studies

31±1

60

9

Apricot fruit bar, pureed dried apricot filling in wholemeal pastry

50±8

50

17

(Mother Earth, Auckland, New Zealand)

Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia)

55±7

30

7

Apricot Fruity Bitz TM, vitamin and mineral enriched dried fruit snack

42±3

15

5

(Blackmores Ltd., Balgowlah, NSW, Australia)

Banana, raw

Banana (Canada)

46

120

12

Banana (Italy)

58

120

13

Banana (Canada)

58

120

15

Banana (Canada)

62±9

120

16

Banana (South Africa)

70±5

120

16

Banana, ripe (all yellow) (USA)

51

120

13

Banana, under-ripe (Denmark)

30

120

6

Banana, slightly under-ripe (yellow with green sections) (USA)

42

120

11

Banana, over-ripe (yellow flecked with brown) (USA)

48

120

12

Banana, over-ripe (Denmark)

52

120

11

mean of 10 studies

52±4

120

12

Banana, processed fruit fingers, Heinz Kidz TM (H J Heinz, Malvern, Vic, Australia)

61±11

30

12

Breadfruit (Artocarpus altilis), raw (Australia) 6

68

120

18

Cherries, raw, NS(Canada)

22

120

3

Chico (Zapota zapotilla coville), raw (Philippines) 6

40

120

12

Cranberry juice

Cranberry juice cocktail (Ocean Spray, Melbourne, Vic, Australia)

52±3

250

16

Cranberry juice cocktail (Ocean Spray Inc., Lakeville-Middleboro, MA, USA)

68±3

250

24

Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK)

56±4

250

16

Custard apple, raw, flesh only (Australia)

54±2

120

10

Dates, dried (Australia)

103±21

60

42

Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia)

61±6

60

16

Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada)

55

120

9

Grapefruit, raw (Canada)

25

120

3

Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)

48

250

9

Grapes, raw

Grapes, NS(Canada)

43

120

7

Grapes, NS (Italy)

49

120

9

mean of two studies

46±3

120

8

Grapes, black, Waltham Cross (Australia)

59

120

11

Kiwi fruit, raw

Kiwi fruit, Hayward (New Zealand) 6

47±4

120

5

Kiwi fruit (Australia) 6

58±7

120

7

mean of two studies

53±6

120

6

Lychee, canned in syrup and drained, Narcissus brand (China)

79±8

120

16

Mango, raw

Mango (Mangifera indica) (Philippines) 6

41

120

8

Mango (Mangifera indica) (Australia) 6

51±3

120

8

Mango, ripe (Mangifera indica) (India) 11

60±16

120

9

mean of three studies

51±5

120

8

Mango, low-fat frozen fruit dessert, Frutia TM (Weis Frozen Foods, Toowong, Qld, Australia)

42±3

100

10

Marmalade, orange (Australia)

48±9

30

9

Oranges, raw

Oranges, NS (Denmark)

31

120

3

Oranges, NS (South Africa)

33±6

120

3

Oranges, NS (Canada)

40±3

120

4

Oranges, NS (Italy)

48

120

5

Oranges (Sunkist, Van Nuys, CA, USA)

48

120

5

Oranges NS(Canada)

51

120

6

mean of six studies

42±3

120

5

Orange juice

Orange Juice (Canada)

46±6

250

12

Orange juice, unsweetened, reconstituted concentrate, Quelch brand (Berri Ltd., Australia)

53±6

250

9

Orange juice, reconstituted from frozen concentrate (USA)

57±6

250

15

mean of three studies

52±3

250

12

Paw paw/papaya, raw

Paw paw (Carica papaya) (Australia) 6

56±6

120

5

Paw paw (papaya), ripe (India) 11

60±16

120

17

Papaya (Carica papaya) (Philippines) 6

60

120

9

mean of three studies

59±1

120

10

Peaches

Peach, raw (Canada)

28

120

4

Peach, raw (Italy)

56

120

5

mean of two studies

42±14

120

5

Peach, canned in natural juice (Goulburn Valley, Ardmona Foods, Mooroopna, Vic, Australia)

30±4

120

3

Peach, canned in natural juice (SPC Ltd., Shepparton, Vic, Australia)

45±6

120

5

mean of two studies

38±8

120

4

Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Vic, Australia)

58±11

120

9

Peach, canned in light syrup (Delmonte, Canadian Canners Ltd.)

52

120

9

Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia)

62±9

120

11

Pears

Pear, raw, NS(Canada)

33

120

4

Pear, Winter Nellis, raw (New Zealand) 6

34±4

120

4

Pear, Bartlett, raw (Canada)

41

120

3

Pear, raw, NS (Italy)

42

120

4

mean of four studies

38±2

120

4

Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia)

25±6

120

4

Pear halves, canned in natural juice (SPC Ltd., Australia)

43±15

120

5

Pear, canned in pear juice, Bartlett (Delmonte, Canadian Canners Ltd.)

44

120

5

Pineapple

Pineapple, raw (Australia) 6

66±7

120

6

Pineapple (Ananas comosus), raw (Philippines) 6

51

120

8

mean of two studies

59±8

120

7

Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)

46

250

15

Plums

Plum, raw, NS (Canada)

24

120

3

Plum, raw, NS (Italy)

53

120

6

mean of two studies

39±15

120

5

Prunes, pitted (Sunsweet Growers Inc., Yuba City, CA, USA)

29±4

60

10

Raisins (Canada)

64±11

60

28

Rockmelon/Cantaloupe, raw (Australia) 6

65±9

120

4

Strawberries, fresh, raw (Sydney, NSW, Australia) 6

40±7

120

1

Strawberry jam

51±10

30

10

Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby's, Australia)

90±12

30

23

Sultanas

56±11

60

25

Tomato juice, no added sugar (Berri Ltd., Berri, SA, Australia) 6

38±4

250

4

Tropical Fruity Bitz TM, vitamin and mineral enriched dried fruit snack

41±3

15

5

(Blackmores Ltd., Australia)

Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia)

59±8

100

12

Watermelon, raw (Australia) 6

72±13

120

4

Wild Berry Fruity Bitz TM, vitamin and mineral enriched dried fruit snack

35±4

15

4

(Blackmores Ltd., Australia)

INFANT FORMULA AND WEANING FOODS

Formula

Infasoy TM, soy-based, milk-free (Wyeth Nutritionals, Baulkham Hills, NSW, Australia) 6

55±6

100 mL

4

Karicare TM gold starter formula with omega plus LCP oils (Nutricia, Auckland, New Zealand) 6

35±5

100 mL

2

Nan-1 TM infant formula with iron (Nestlé, Sydney, NSW, Australia) 6

30±6

100 mL

2

S-26 TM infant formula (Wyeth Nutritionals, Australia) 6

36±6

100 mL

3

Weaning Foods

Farex TM baby rice (Heinz Wattie's Ltd., Malvern, Vic, Australia) 6

95±13

87

6

Robinsons First Tastes from 4 months (Nutricia, Wells, UK)

Apple, apricot and banana cereal 6

56±8

75

7

Creamed porridge 6

59±8

75

5

Rice pudding 6

59±6

75

6

Heinz for Baby from 4 months (Heinz Wattie's Ltd., Australia)

Chicken and noodles with vegetables, strained 6

67±11

120

5

Sweetcorn and rice 6

65±13

120

10

LEGUMES AND NUTS

Baked Beans

Baked Beans, canned (Canada)

40±3

Baked Beans, canned haricot/navy beans in tomato sauce

56

(Libby, McNeill & Libby, Chatham, Canada)

mean of two studies

48±8

150

7

Beans, dried, boiled

Beans, dried, type NS(Italy)

36

150

11

Beans, dried, type NS(Italy)

20

150

6

mean of two studies

29±9

150

9

Blackeyed beans/peas (Cowpeas), boiled

Blackeyed beans (Canada)

50

150

15

Blackeyed beans (Canada)

33±4

150

10

mean of two studies

42±9

150

13

Butter Beans

Butter beans (South Africa)

28±7

150

5

Butter beans, dried, cooked 1.25 h (South Africa)

29±8

150

6

Butter beans (Canada)

36±4

150

7

mean of three studies

31±3

150

6

Butter beans, dried, boiled + 5g sucrose (South Africa)

30±2

150

6

Butter beans, dried, boiled + 10g sucrose (South Africa)

31±2

150

6

Butter beans, dried, boiled + 15g sucrose (South Africa)

54±4

150

11

Chickpeas (Garbanzo beans, Bengal gram), boiled

Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines)

10

150

3

Chickpeas, dried, boiled (Canada)

31

150

9

Chickpeas (Canada)

33

150

10

Chickpeas (Canada)

36±5

150

11

mean of four studies

28±6

150

8

Chickpeas, canned in brine (Lancia-Bravo Foods Ltd., Toronto, Canada)

42

150

9

Chickpeas, curry, canned (Canasia Foods Ltd., Scarborough, Canada)

41

150

7

Haricot/Navy beans

Haricot/Navy beans, pressure cooked at 15 psi for 25 min (King Grains, Toronto, Canada)

29

150

9

Haricot/Navy beans, dried, boiled (Canada)

30

150

9

Haricot/Navy beans, boiled (Canada)

31±6

150

9

Haricot/Navy beans (King Grains, Canada)

39

150

12

Haricot/Navy beans, pressure cooked at15 psi for 25 min (King Grains, Canada)

59

150

19

mean of five studies

38±6

150

12

Kidney Beans

Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines)

13

150

3

Kidney beans (Phaseolus vulgaris) (India)

19

150

5

Kidney beans (USA) 5

23

150

6

Kidney beans, dried, boiled (France)

23±1

150

6

Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden)

25

150

6

Kidney beans (Canada)

29±8

150

7

Kidney beans, dried, boiled (Canada)

42

150

10

Kidney beans (Canada)

46

150

11

mean of eight studies

28±4

150

7

Kidney beans (Phaseolus vulgaris L.) - autoclaved

34

150

8

Kidney beans, canned (Lancia-Bravo Foods Ltd., Canada)

52

150

9

Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India) 11

70±11

150

17

Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines)

20

150

5

Lentils, type NS

Lentils, type NS (USA)

28

Lentils, type NS (Canada)

29±3

mean of two studies

29±1

150

5

Lentils, green

Lentils, green, dried, boiled (Canada)

22

150

4

Lentils, green, dried, boiled (France)

30±15

150

6

Lentils, green, dried, boiled (Australia)

37±3

150

5

mean of three studies

30±4

150

5

Lentils, green, canned in brine (Lancia-Bravo Foods Ltd., Canada)

52

150

9

Lentils, red

Lentils, red, dried, boiled (Canada)

18

150

3

Lentils, red, dried, boiled (Canada)

21

150

4

Lentils, red, dried, boiled (Canada)

31

150

6

Lentils, red, dried, boiled (Canada)

32

150

6

mean of four studies

26±4

150

5

Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada)

32

150

10

Marrowfat peas

Marrowfat peas, dried, boiled (USA)

31

Marrowfat peas, dried, boiled (Canada)

47±3

mean of two studies

39±8

150

7

Mung beans

Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines)

31

150

5

Mung bean, fried (Australia)

53±8

Mung bean, germinated (Australia)

25±4

150

4

Mung bean, pressure cooked (Australia)

42±5

150

7

Peas, dried, boiled (Australia)

22

150

2

Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines)

22

150

4

Pinto beans

Pinto beans, dried, boiled (Canada)

39

150

10

Pinto beans, canned in brine (Lancia-Bravo Foods Ltd., Canada)

45

150

10

Romano beans (Canada)

46

150

8

Soya beans

Soya beans, dried, boiled (Canada)

15±5

150

1

Soya beans, dried, boiled (Australia)

20±3

150

1

mean of two studies

18±3

150

1

Soya beans, canned (Canada)

14±2

150

1

Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada)

32

150

6

MEAL REPLACEMENT PRODUCTS

Hazelnut & Apricot bar (Dietworks, South Yarra, Vic, Australia)

42±7

50

9

L.E.A.N TM products (Usana Inc., Salt Lake City, UT, US)

L.E.A.N Fibergy TM bar, Harvest Oat

45±4

50

13

Nutrimeal TM, drink powder, Dutch Chocolate

26±3

250

3

L.E.A.N (Life long) Nutribar TM, Peanut Crunch

30±4

40

6

L.E.A.N (Life long) Nutribar TM, Chocolate Crunch

32±4

40

6

mean of two Nutri bars

31±1

40

6

Worldwide Sport Nutrition reduced-carbohydrate products (2000 formulations)

(Worldwide Sport Nutritional Supplements Inc., Largo, FL, US)

Designer chocolate, sugar-free 6

14±3

35

3

Burn-it TM bars

Chocolate deluxe 6

29±3

50

2

Peanut butter 6

23±3

50

1

Pure-protein TM bars

Chewy choc-chip 6

30±4

80

4

Chocolate deluxe 6

38±4

80

5

Peanut butter 6

22±4

80

2

Strawberry shortcake 6

43±4

80

6

White chocolate mousse 6

40±4

80

6

Pure-protein TM cookies

Choc-chip cookie dough 6

25±3

55

3

Coconut 6

42±5

55

4

Peanut butter 6

37±7

55

3

Ultra pure-protein TM shakes

Cappuccino

47±6

250

1

Frosty chocolate

37±6

250

1

Strawberry shortcake

42±4

250

1

Vanilla ice cream

32±5

250

1

MIXED MEALS AND CONVENIENCE FOODS

Chicken nuggets, frozen, reheated in microwave oven 5 min (Savings, Grocery Holdings,

46±4

100

7

Tooronga, Vic, Australia)

Fish Fingers (Canada)

38±6

100

7

Greek lentil stew with a bread roll, home made (Australia)

40±5

360

15

Kugel (Polish dish containing egg noodles, sugar, cheese and raisins) (Israel)

65±6

150

31

Lean Cuisine TM, French style chicken with rice, reheated (Nestlé, Sydney, NSW, Australia) 6

36±6

400

24

Pies, beef, party size (Farmland, Grocery Holdings, Australia)

45±6

100

12

Pizza

Pizza, cheese (Pillsbury Canada Ltd., Toronto, Canada)

60

100

16

Pizza, plain baked dough, served with parmesan cheese and tomato sauce (Italy)

80

100

22

Pizza, Super Supreme, pan (11.4% fat) (Pizza Hut, Sydney, NSW, Australia)

36±6

100

9

Pizza, Super Supreme, thin and crispy (13.2 % fat) (Pizza Hut, Australia)

30±4

100

7

Pizza, Vegetarian Supreme, thin and crispy (7.8 % fat) (Pizza Hut, Australia) 6

49±6

100

12

Sausages, NS(Canada)

28±6

100

1

Sirloin chop with mixed vegetables and mashed potato, home made (Australia)

66±12

360

35

Spaghetti bolognaise, home made (Australia)

52±9

360

25

Stirfried vegetables with chicken and boiled white rice, home made (Australia)

73±17

360

55

Sushi

Sushi, salmon (from 'I Love Sushi' chain store, Sydney, NSW, Australia) 6

48±8

100

17

Sushi, roasted sea algae, vinegar and rice (Japan)

55

100

20

Mean of two studies

52±4

100

19

White boiled rice, grilled beefburger, cheese, and butter (France)

27

440

14

White boiled rice, grilled beefburger, cheese and butter (France)

22

440

11

Mean in two groups of subjects

25±2

440

13

White bread with toppings

White wheat flour bread, butter, cheese, regular cow's milk and fresh cucumber (Sweden) 6

55

200

38

White wheat flour bread, butter, yoghurt and pickled cucumber (Sweden) 6

39

200

11

White bread with butter (Canada)

59

100

29

White bread with skim milk cheese (Canada)

55

100

26

White bread with butter and skim milk cheese (Canada)

62

100

23

White/wholemeal wheat bread with peanut butter (Canada)

51

100

23

White/wholemeal wheat bread with peanut butter (Canada)

67

100

30

mean of two studies

59±8

100

26

NUTRITIONAL SUPPORT PRODUCTS

Choicedm TM, vanilla (Mead Johnson Nutritionals, Evansville, IN, US)

23±4

237mL

6

Enercal Plus TM, made from powder (Wyeth-Ayerst International Inc., Madison, NJ, US)

61±13

237mL

24

Ensure TM (Abbott Australasia, Kurnell, NSW, Australia)

50±8

237mL

19

Ensure TM, vanilla (Abbott Australasia)

48±3

250mL

16

Ensure TM bar, chocolate fudge brownie (Abbott Australasia)

43±3

38

8

Ensure Plus TM, vanilla (Abbott Australasia)

40±4

237mL

19

Ensure Pudding TM, old fashioned vanilla (Abbott Laboratories Inc., Ashland, OH, USA)

36±4

113

9

Glucerna TM, vanilla (Abbott Laboratories Inc., USA) 6

31±2

237mL

7

Jevity TM (Abbott Australasia)

48±3

237mL

17

Resource Diabetic TM, French vanilla (Novartis Nutrition Corp., Young America, MN, USA) 6

34±3

237mL

8

Resource Diabetic TM, Swiss chocolate (Novartis, Auckland, New Zealand)

16±4

237mL

7

Resource TM thickened orange juice, honey consistency (Novartis, New Zealand)

47±9

237mL

18

Resource TM thickened orange juice, nectar consistency (Novartis, New Zealand)

54±7

237mL

19

Resource TM fruit beverage, peach flavour (Novartis, New Zealand)

40±8

237mL

16

Sustagen TM, Dutch Chocolate (Mead Johnson, Bristol Myers Squibb, Rydalmere, NSW, Australia)

31±4

250mL

13

Sustagen TM Hospital with extra fiber, drink made from powdered mix (Mead Johnson, Australia)

33±4

250mL

15

Sustagen TM Instant Pudding, vanilla, made from powdered mix (Mead Johnson, Australia)

27±3

250

13

Ultracal TM with fiber (Mead Johnson, Evansville, IN, USA)

40

237 mL

12

PASTA and NOODLES

Capellini (Primo Foods Ltd., Toronto, Canada)

45

180

20

Corn pasta, gluten-free (Orgran Natural Foods, Carrum Downs, Vic, Australia)

78±10

180

32

Fettucine, egg

Fettucine, egg

32±4

180

15

Fettucine, egg (Mother Earth Fine Foods, Rowville, Vic, Australia)

47±6

180

22

mean of two studies

40±8

180

18

Gluten-free pasta, maize starch, boiled 8 min (UK)

54

180

22

Gnocchi, NS (Latina, Pillsbury Australia Ltd., Mt. Waverley, Vic, Australia)

68±9

180

33

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

180

19

Linguine

Thick, durum wheat, white, fresh (Sweden)

43

180

21

Thick, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 8 min (Sweden)

48

180

23

mean of two studies

46±3

180

22

Thin, durum wheat (Sweden)

49

180

23

Thin, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 3 min (Sweden)

61

180

29

Thin, fresh, durum wheat with 39% w/w egg, (Sweden)

45

180

18

Thin, fresh, with 0.6% w/w monoglycerides and 30% w/w egg, boiled 3 min (Sweden)

53

180

22

mean of four studies

52±3

180

23

Mung bean noodles

Lungkow beanthread noodles (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China)

26

180

12

Mung bean noodles (Longkou beanthread), dried, boiled (Yantai cereals, China)

39±9

180

18

mean of two studies

33±7

Macaroni

Macaroni, plain, boiled 5 min (Lancia-Bravo Foods Ltd., Canada)

45

180

22

Macaroni, plain, boiled (Turkey)

48

180

23

mean of two studies

47±2

180

23

Macaroni and Cheese, boxed (Kraft General Foods Canada Inc., Don Mills, Ontario)

64

180

32

Ravioli, durum wheat flour, meat filled, boiled (Australia)

39±1

180

15

Rice noodles/pasta

Rice noodles, dried, boiled (Thai World, Bangkok, Thailand)

61±6

180

23

Rice noodles, freshly made, boiled (Sydney, NSW, Australia)

40±4

180

15

Rice pasta, brown, boiled 16 min (Rice Grower's Co-op., Leeton, NSW, Australia)

92±8

180

35

Rice and maize pasta, gluten-free, Ris'O'Mais (Orgran Foods, Carrum Downs, Vic, Australia)

76±6

180

37

Rice vermicelli, Kongmoon (National Cereals, Oils & Foodstuffs, China)

58

180

22

Spaghetti

Spaghetti, gluten-free, rice and split pea, canned in tomato sauce (Orgran Foods, Australia)

68±9

220

19

Spaghetti, protein enriched, boiled 7 min (Catelli Plus, Catelli Ltd., Montreal, Canada)

27

180

14

Spaghetti, white, boiled 5 min

Boiled 5 min (Lancia-Bravo Foods Ltd., Canada)

32

180

15

Boiled 5 min (Canada)

34

180

16

Boiled 5 min (Canada)

40

180

19

Boiled 5 min (Middle East)

44

180

21

mean of four studies

38±3

180

18

Spaghetti, white or type NS, boiled 10-15 min

White, durum wheat, boiled 10 min in salty water (Barilla, Parma, Italy) 12

58

180

28

White, durum wheat flour, boiled 12 min (Starhushålls, Kungsörnen AB, Järna, Sweden)

47

180

23

White, durum wheat flour, 0.6% w/w monoglycerides, boiled 12 min (Sweden)

53

180

25

Boiled 15 min (Lancia-Bravo Foods Ltd., Canada)

32

180

15

Boiled 15 min (Lancia-Bravo Foods Ltd., Canada)

36

180

17

Boiled 15 min (Canada)

41

180

20

White, boiled 15 min in salted water (Unico, Concord, Canada)

44±3

180

21

mean of seven studies

44±3

180

21

Spaghetti, white or type NS, boiled 20 min

White, durum wheat, boiled 20 min (Australia)

58±7

180

26

Durum wheat, boiled 20 min (USA)

64±15

180

27

mean of two studies

61±3

180

27

Spaghetti, white, boiled

White (Denmark)

33

180

16

White, durum wheat (Catelli Ltd, Montreal, Canada)

34

180

16

White (Australia)

38

180

17

White (Canada)

42

180

20

White (Canada)

48

180

23

White (Vetta, Greens Foods, Glendenning, NSW, Australia)

49±7

180

22

White (Canada)

50±8

180

24

mean of seven studies

42±3

180

20

Spaghetti, white, durum wheat semolina (Panzani, Marseilles, France)

Boiled in 0.7% salted water for 11 min

59±15

180

28

Boiled in 0.7% salted water for 16.5 min

65±15

180

31

Boiled in 0.7% salted water for 22 min

46±10

180

22

mean of three cooking times

57±6

180

27

Spaghetti, wholemeal, boiled

Wholemeal (USA)

32

180

14

Wholemeal (Canada)

42±4

180

17

mean of two studies

37±5

180

16

Spirali, durum wheat, white, boiled to al denté texture (Vetta, Australia)

43±10

180

19

Split pea and soya pasta shells, gluten-free (Orgran Foods, Australia)

29±6

180

9

Star Pastina, white, boiled 5 minutes (Lancia-Bravo Foods Ltd., Canada)

38

180

18

Tortellini, cheese (Stouffer, Nestlé, Don Mills, Canada)

50

180

10

Udon noodles, plain, reheated 5 min (Fantastic, Windsor Gardens, SA, Australia) 6

62±8

180

30

Vermicelli, white, boiled (Australia)

35±7

180

16

SNACK FOODS AND CONFECTIONERY

Burger Rings TM, barbeque-flavored (Smith's Snack Food Co., Chatswood, NSW, Australia)

90±16

50

28

Chocolate, milk, plain

Chocolate, milk, plain with sucrose (Belgium) 6

34±5

50

7

Chocolate, milk (Cadbury's Confectionery, Ringwood, Vic, Australia)

49±6

50

14

Chocolate, milk, Dove ® (Mars Confectionery, Ballarat, Vic, Australia)

45±8

50

13

Chocolate, milk (Nestlé, Sydney, NSW, Australia)

42±8

50

13

mean of four studies

43±3

50

12

Chocolate, milk, plain, low-sugar with maltitol (Belgium) 6

35±16

50

8

Chocolate, white, Milky Bar ® (Nestlé, Australia)

44±6

50

13

Corn chips

Corn chips, plain, salted (Doritos TM original, Smith's Snack Food Co., Australia, 1998)

42±4

50

11

Corn chips, plain, salted (Doritos TM original, Smith's Snack Food Co., Australia, 1985)

72

50

18

Nachips TM (Old El Paso Foods Co., Canada)

74

50

21

mean of three studies

63±10

50

17

Fruit Bars

Apricot filled fruit bar (pureed dried apricot filling in wholemeal pastry)

50±8

50

17

(Mother Earth, Auckland, New Zealand)

Heinz Kidz TM Fruit Fingers, banana (HJ Heinz, Malvern, Vic, Australia)

61±11

30

12

Real Fruit Bars, strawberry (Uncle Toby's, Wahgunyah, Vic, Australia)

90±12

30

23

Roll-Ups ®, processed fruit snack (Uncle Toby's, Australia)

99±12

30

24

Fruity Bitz TM , vitamin and mineral enriched dried fruit snacks

Fruity Bitz TM, apricot (Blackmores Ltd., Balgowlah, NSW, Australia)

42±3

15

5

Fruity Bitz TM, berry (Blackmores Ltd., Australia)

35±4

15

4

Fruity Bitz TM, tropical (Blackmores Ltd., Australia)

41±3

15

5

mean of three flavours

39±2

15

4

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

30

22

Kudos Whole Grain Bars, chocolate chip (M & M/Mars, Hackettstown, NJ, USA)

62±8

50

20

Life Savers ®, peppermint candy (Nestlé, Australia)

70±6

30

21

M & M's ®, peanut (Mars Confectionery, Australia)

33±3

30

6

Mars Bar ®

Mars Bar ® (Mars Confectionery, Australia)

62±8

60

25

Mars Bar ® (M&M/Mars, USA)

68±12

60

27

mean of two studies

65±3

60

26

Muesli bar containing dried fruit (Uncle Toby's, Australia)

61±7

30

13

Nougat, Jijona (La Fama, Spain)

32

30

4

Nutella ®, chocolate hazelnut spread (Ferrero Australia, Milson's Point, NSW, Australia)

33±4

20

4

Nuts

Cashew nuts, salted (Coles Supermarkets, Australia) 6

22±5

50

3

Peanuts

Peanuts, crushed (South Africa) 6

7±4

50

0

Peanuts (Canada) 6

13±6

50

1

Peanuts (Mexico) 6

23

50

2

mean of three studies

14±8

50

1

Popcorn

Popcorn, plain, cooked in microwave oven (Green's Foods, Glendenning, NSW, Australia)

55±7

20

6

Popcorn, plain, cooked in microwave oven (Uncle Toby's, Australia)

89

20

10

mean of two studies

72±17

20

8

Pop Tarts TM, double choc (Kellogg's, Pagewood, NSW, Australia)

70±2

50

24

Potato crisps

Potato crisps, plain, salted (Arnott's, Homebush, NSW, Australia)

57

50

10

Potato crisps, plain, salted (Canada)

51±7

50

12

mean of two studies

54±3

50

11

Pretzels, oven-baked, traditional wheat flavour (Parker's, Smith's Snack Food Co., Australia)

83±9

30

16

Skittles ® (Mars Confectionery, Australia)

70±5

50

32

Snack bars

Snack bar, Apple Cinnamon (Con Agra Inc., Omaha, NE, USA)

40±8

50

12

Snack bar, Peanut Butter & Choc-Chip (Con Agra Inc., USA)

37±6

50

10

Snickers Bar ®

Snickers Bar ® (Mars Confectionery, Australia)

41±5

60

15

Snickers Bar ® (M&M/Mars, USA)

68

60

23

mean of two studies

55±14

60

19

Twisties TM, cheese-flavoured, extruded snack, rice and corn (Smith's Snackfood Co., Australia)

74±5

50

22

Twix ® Cookie Bar, caramel (M&M/Mars, USA)

44±6

60

17

SPORTS BARS

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

65

24

Ironman PR bar ®, chocolate (PR Nutrition, San Diego, CA, USA)

39

65

10

SOUPS

Black Bean (Wil-Pack Foods, San Pedro, CA, USA)

64

250

17

Green Pea, canned (Campbell Soup Co Ltd., Toronto, Canada)

66

250

27

Lentil, canned (Unico, Concord, Canada)

44

250

9

Minestrone, Traditional, Country Ladle TM (Campbell's Soups, Homebush, NSW, Australia) 6

39±3

250

7

Noodle soup (traditional Turkish soup with stock and noodles)

1

250

0

Split Pea (Wil-Pak Foods, USA)

60

250

16

Tarhana soup (traditional Turkish soup with wheat flour, yoghurt, tomato, peppers)

20

Tomato soup (Canada)

38±9

250

6

SUGARS AND SUGAR ALCOHOLS

Blue Agave cactus nectar, high-fructose

Organic Agave Cactus Nectar, light, 90% fructose (Western Commerce Corp., City of Industry,

11±1

10

1

CA, USA) 6

Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA) 6

10±1

10

1

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 oats 28

25

mean of six studies

19±2

10

2

Glucose

50 g portion (dextrose)

85

25g portion, fed with oats 28

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 TM 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

10

10

Glucose consumed with American ginseng (Panax quinquefolius L.)

25 g glucose (Glucodex solution, Rougier Inc., Chambly, Quebec) with 3 g dried ginseng 5

78

10

8

25 g glucose (Glucodex) 40 min after 3 g dried ginseng 5

80

25 g glucose (Glucodex) 40 min before 3 g dried ginseng 5

76

mean in two groups of subjects

78±2

10

8

Glucose consumed with gum/fiber

46 g Glucose + 15 g apple and orange fiber extract (FITA, Chatswood, NSW, Australia)

79±3

10

6

(total carbohydrate content of drink = 50 g)

50 g Glucose + 14.5 g guar gum

62

10

6

50 g Glucose + 14.5 g oat gum (78% oat ß-glucan)

57

10

6

100 g Glucose + 20 g acacia gum 5

85

10

9

Glucose consumed with a mixed meal

30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter

55

(total meal contained 50 g carbohydrate) (France)

30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter

57

(total meal contained 50 g carbohydrate) (France)

mean in two groups of subjects

56±1

250

20

Honey

Locust honey (Romania) 6

32

25

7

Yellow box (46% fructose) (Australia) 6

35±4

25

6

Stringy Bark (52% fructose) (Australia) 6

44±4

25

9

Red Gum (35% fructose) (Australia) 6

46±3

25

8

Iron Bark (34% fructose) (Australia) 6

48±3

25

7

Yapunya (42 % fructose) (Australia) 6

52±5

25

9

Pure (Capilano Honey Ltd., Richlands, Qld, Australia)

58±6

25

12

Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia) 6

62±3

25

11

Salvation Jane (32% fructose) (Australia) 6

64±5

25

10

Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia) 6

72±6

25

9

Honey, NS(Canada) 6

87±8

25

18

mean of 11 types of honey

55±5

25

10

Lactose

50 g lactose (Sigma Chemical Company, USA)

43

25 g lactose (BDH, Poole, UK) 6

48

25 g lactose 28

48

mean of three studies

46±2

10

5

50 g maltose

105±12

10

11

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 sucrose 28

64

50 g sucrose

65±9

100 g sucrose (Redpath Sugars, Canada) 12

65

30 g sucrose 29

82

25 g sucrose 6

110±21

mean of 10 studies

68±5

10

7

Sugar alcohols and sugar-replacement compounds

Lactitol

25 g lactitol 30

-1±7

25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK) 30

3±1

mean of two studies

2±3

10

0

Litesse

25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK) 30

7±2

10

1

25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK) 30

4±2

10

0

Maltitol-based sweeteners or bulking agents

25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium) 30

30±12

10

3

25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium) 30

44±11

10

4

25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium) 30

73±29

10

7

25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium) 30

89±28

10

9

Xylitol

25 g xylitol 30

7±7

25 g Xylitol C (Danisco Sweeteners, UK) 30

8±2

mean of two studies

8±1

10

1

VEGETABLES

Broad beans (Canada) 6

79±16

80

9

Green peas

Pea, frozen, boiled (Canada) 6

39

80

3

Pea, frozen, boiled (Canada) 6

51±6

80

4

Pea, green (Pisum Sativum) (India) 11

54±14

80

4

mean of three studies

48±5

80

3

Pumpkin (South Africa)

75±9

80

3

Sweet corn

Sweet corn, 'Honey & Pearl' variety (New Zealand)

37±12

80

6

Sweet corn on the cob, boiled 20 min (Sydney, Australia)

48

80

8

Sweet corn (Canada)

59±11

80

11

Sweet corn, boiled (USA)

60

80

11

Sweet corn, boiled (USA)

60

80

11

Sweet corn (South Africa)

62±5

80

11

mean of six studies

54±4

80

9

Sweet corn, whole kernel, diet-pack, Featherweight, canned, drained, heated (USA)

46

80

7

Sweet corn, frozen, heated in microwave (Green Giant, Pillsbury Canada Ltd., Toronto, Canada)

47

80

7

Root vegetables

Beetroot (Canada) 6

64±16

80

5

Carrots

Carrots, raw (Romania) 5,6

16

80

1

Carrots, peeled, boiled (Sydney, NSW, Australia) 6

32±5

80

1

Carrots, peeled, boiled (Sydney, NSW, Australia) 6

49±2

80

2

Carrots, NS (Canada) 6

92±20

80

5

mean of four studies

47±16

80

3

Cassava, boiled, with salt (Kenya, Africa)

46

100

12

Parsnips (Canada) 6

97±19

80

12

Potato

Baked potato

Ontario, white, baked in skin (Canada)

60

150

18

Baked, 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

150

26

Boiled potato

Desiree, peeled, boiled 35 min (Australia)

101±15

150

17

Nardine (New Zealand)

70±17

150

18

Ontario, white, peeled, cut into cubes, boiled in salted water 15 min (Canada)

58

150

16

Pontiac, peeled, boiled whole for 30 min (Australia)

56

150

14

Pontiac, peeled, boiled 35 min (Australia)

88±9

150

16

Prince Edward Island, peeled, cubed, boiled in salted water 15 min (Canada)

63

150

11

Sebago, peeled, boiled 35 min (Australia)

87±7

150

14

Boiled/cooked, white/Type NS

Type NS (Kenya, Africa)

24

150

7

White, cooked (Romania) 5

41

150

12

White, boiled (Canada)

54

150

15

Type NS, boiled (Australia)

56

150

11

Type NS, boiled in salted water (India)

76

150

26

mean of five studies

50±9

150

14

Type NS, boiled in salted water, refrigerated, reheated (India)

23

150

8

Canned potatoes

Prince Edward Island, canned, microwave heated (Avon, Cobi Foods Inc., Port Williams, Canada)

61

150

11

New, canned, heated in microwave 3 min (Mint Tiny Taters, Edgell's, Cheltenham, Vic, Australia) B23

65±9

150

12

mean of two studies

63±2

150

11

French Fries

French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada)

75

150

22

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

150

17

Mashed potato

Type NS (Canada)

67

Type NS (South Africa)

71±10

Type NS (France)

83

mean of three studies

74±5

150

15

Prince Edward Island, peeled, cubed, boiled 15 min, mashed (Canada)

73

150

13

Pontiac, peeled, cubed, boiled 15 min, mashed (Australia)

91±9

150

18

Microwaved potato

150

12

Pontiac, peeled and microwave on high for 6-7.5 min (Australia)

79±9

150

14

Type NS, microwaved (USA)

82

150

27

New Potato

New (Canada)

47

New (Canada)

54

New (Canada)

70±8

mean of three studies

57±7

150

12

New, unpeeled and boiled 20 min (Australia)

78±12

150

16

Steamed potato

Potato, peeled, steamed 1 h (Solanum Tuberosum) (India) 11

65±11

150

18

Potato dumplings (white wheat flour, white potatoes, boiled in salted water (Italy))

52

150

24

Sweet potato

Sweet potato, Ipomoea batatas (Australia)

44

150

11

Sweet potato, NS (Canada)

48±6

150

16

Sweet potato, peeled, cubed, boiled in salted water 15 min (Canada)

59

150

18

Sweet potato, kumara (New Zealand)

77±12

150

19

Sweet potato, kumara (New Zealand)

78±6

150

20

mean of five studies

61±7

150

17

Swede

Swede (rutabaga) (Canada) 6

72±8

150

7

Tapioca

Tapioca boiled with milk (General Mills Canada Inc., Etobicoke, Canada)

81

250

14

Tapioca (Manihot Utilissima), steamed 1 h (India) 11

70±10

250

12

Taro

Taro (Colocasia esculenta) peeled, boiled (Australia)

54

Taro, peeled, boiled (New Zealand)

56±12

mean of two studies

55±1

150

4

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

150

13

INDIGENOUS OR TRADITIONAL FOODS OF DIFFERENT ETHNIC GROUPS

AFRICAN

Brown beans (South Africa)

24±8

50 (dry)

6

Cassava, boiled, with salt (Kenya)

46

100

12

Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana) 31

12±1

150

7

Gari, roasted cassava dough (Manihot utilissima) (Ghana) 31

56±3

100

15

Gram dhal (chana dal; South Africa)

5±3

50 (dry)

1

Maize meal porridge, unrefined, maize-meal:water = 1:3 (South Africa)

71±6

50 (dry)

25

Maize meal porridge, refined, maize-meal:water = 1:3 (South Africa)

74±7

50 (dry)

30

Maize meal porridge/gruel (Kenya)

109

50 (dry)

41

M'fino/Morogo, wild greens (South Africa)

68±8

120

34

Millet flour porridge/gruel (Kenya)

107

Unripe plantain (Musa paradisiaca) (Ghana) 31

40±4

120 (raw)

13

Yam (Dyscoria species) (Ghana) 31

66

150

23

ARABIC AND TURKISH

Hoummous (chickpea salad dip)

6±4

30

0

Kibbeh saynieh (made with lamb and burghul)

61±16

120

9

Lebanese bread (white, unleaved), hoummous, falafel and tabbouleh

86±12

120

39

Majadra (Syrian, lentils and rice)

24±5

250

10

Moroccan Couscous (stew of semolina, chickpeas, vegetables)

58±9

250

17

Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce)

30±11

100

5

Tarhana soup (wheat flour, yoghurt, tomato, green pepper)

20

Turkish bread, white wheat flour

87

30

15

Turkish bread, whole wheat

49

30

8

Turkish noodle soup

1

250

0

ASIAN

Broken rice, white, cooked in rice cooker (Lion foods, Bangkok, Thailand)

86±10

150

37

Butter rice, warm white rice and butter (Japan)

79

150

40

Curry rice (Japan)

67

150

41

Curry rice with cheese (Japan)

55

150

27

Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co., Bangkok, Thailand)

98±7

150

31

Glutinous rice NS (Esubi Shokuhin, Japan)

86

150

55

Mean of two studies

92±6

150

44

Glutinous rice ball with cut glutinous cake (mochi) (Japan)

48

75

14

Glutinous rice cake with dried sea algae (Japan)

83

75

32

Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan)

65

100

27

Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)

109±10

150

46

Low-protein white rice with dried sea algae (Japan)

70

150

42

Lungkow beanthread (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China)

26

180

12

Lychee, canned in syrup, drained (Narcissus brand, China)

79±8

120

16

Mung bean noodles, dried, boiled (China)

39±9

180

18

Non-glutaminous rice flour, served warm with drink (Yamato Nousan, Japan)

68

100

34

Rice cracker, plain (Sakada, Japan)

91

30

23

Rice gruel with dried algae (Satou Co Ltd., Japan)

81

250

15

Rice noodles, dried, boiled (Thai World, Bangkok, Thailand)

61±6

180

23

Rice noodles, fresh, boiled (Sydney, NSW, Australia)

40±4

180

15

Rice vermicelli, Kongmoon (National Cereals, China)

58

180

22

Roasted rice ball (Satou Co Ltd., Japan)

77

75

21

Salted rice ball (Satou Co Ltd., Japan)

80

75

20

Soba noodles, instant, reheated in hot water, served with soup (Japan)

46

180

22

Stirfried vegetables, chicken and rice, home made (Australia)

73±17

360

55

Sushi, salmon ('I Love Sushi' chain store, Sydney, NSW, Australia) 6

48±8

100

17

Sushi, roasted sea algae, vinegar and rice (Japan)

55

100

20

Mean of two studies

52±4

100

19

Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, SA, Australia) 6

62±8

180

30

Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan)

48

180

23

Mean of two studies

55±7

180

26

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

300

26

White rice with dried fish strip (okaka) (Japan)

79

150

40

White rice with fermented soybean (natto) (Japan)

56

150

24

White rice with instant miso soup (soybean paste soup) (Japan)

61

150

29

White rice with low-fat milk (Japan)

69

300

32

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

150

19

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

150

27

White rice topped with raw egg and soy sauce (Japan)

72

150

26

White rice with roasted ground soybean (Japan)

56

150

29

White rice with salted dried plum (umeboshi) (Japan)

80

150

39

White rice with sea algae rolled in sheet of toasted sea algae (Japan)

77

150

39

ASIAN INDIAN

Amaranth, Amaranthus esculentum, popped, eaten with milk and

97±19

30

18

non-nutritive sweetener

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

75 (dry)

29

Banana, (Musa sapientum), Nendra variety, unripe, steamed 1 h 11

70±11

120

31

Barley (Hordeum vulgare)

48

Barley (Hordeum vulgare)

37

Mean in two groups of subjects

43±6

150

16

Bengal gram dhal, chickpea (chana dal)

11

150

4

Black gram, (Phaseolus mungo), soaked 12 h, stored moist 24 h, steamed 1 h 11

43±10

150

8

Chapatti

Chapatti, amaranth-wheat (25:75) composite flour, served with bottle gourd and tomato curry

66±10

60

20

Chapatti, amaranth-wheat (50:50) composite flour, served with bottle gourd and tomato curry

76±20

60

23

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

60

21

Chapatti, flour from malted wheat, moth bean (Phaseolus aconitifolius) and

66±9

60

25

bengal gram (Cicer arietinum)

Chapatti, flour made from popped wheat, moth bean and bengal gram

40±8

60

14

Chapatti, flour from roller dried wheat, moth bean and bengal gram

60±9

60

23

Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal

81±4

200

41

Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal

44±3

200

22

Mean in two groups of subjects

63±19

200

32

Cheela (thin savoury pancake made from legume flour batter)

Cheela, bengal gram (Cicer arietinum)

42±1

150

12

Cheela, bengal gram (Cicer arietinum), fermented batter

36±1

150

10

Cheela, green gram (Phaseolus aureus)

45±1

150

12

Cheela, green gram (Phaseolus aureus), fermented batter

38±1

150

10

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

100

6

Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney

77±3

150

30

Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney

55±2

150

22

Mean in two groups of subjects

66±11

150

26

Green gram, (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h 11

38±14

150

6

Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked

57±6

80 (dry)

29

Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked

78±12

78 (dry)

39

Horse gram, (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h 11

51±11

150

15

Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney

77±2

250

40

Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney

60±2

250

31

Mean in two groups of subjects

69±9

250

36

Jowar, roasted bread made from Jowar flour (Sorghum vulgare)

77±8

70 (dry)

39

Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds)

24±4

in hot sweet syrup

Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds)

29±4

in hot sweet syrup

Mean in two groups of subjects

27±3

50

8

Lentil and cauliflower curry with rice (Australia)

60±10

360

31

Millet/Ragi, (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h 11

68±10

150

23

Millet/Ragi (Eleucine coracana) 11

84

70 (dry)

42

Millet/Ragi (Eleucine coracana) flour eaten as roasted bread

104±13

70 (dry)

52

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

250

35

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

150

28

Rajmah, Phaseolus vulgaris

19

150

6

Rice, (Oryza Sativa) boiled served with bottle gourd and tomato curry

69±15

150

26

Semolina

Semolina (Triticum aestivum), steamed

55±9

67 (dry)

28

Semolina (Triticum aestivum), pre-roasted

76±6

67 (dry)

38

Semolina (Triticum aestivum) with fermented black gram dhal (Phaseolus mungo)

46±12

71 (dry)

23

Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus)

62±20

71 (dry)

31

Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum)

54±7

71 (dry)

27

Tapioca (Manihot utilissima), steamed 1h 11

70±10

250

12

Varagu (Paspalum scorbiculatum), pressure cooked 15lb 12-15 min

68±8

76 (dry)

34

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

150

28

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

150

6

AUSTRALIAN ABORIGINAL

Acacia aneura, mulga seed, roasted, wet ground to paste 6

8

50

1

Acacia coriacea, desert oak,seed bread 6

46

75

11

Araucaria bidwillii, bunya tree nut, baked 10 min 6

47

50

7

Bush honey, sugar bag 6

43

30

11

Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked 6

8

50

1

Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min 6

34

150

12

Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked 6

40±2

50

10

PACIFIC ISLANDERS

Breadfruit (Artocarpus altilis) (Australia) 6

68

120

18

Banana/plantain, green

Green banana, boiled (New Zealand)

38±10

120

8

Sweet Potato

Sweet potato, Ipomoea batatas (Australia)

44

150

11

Sweet potato, kumara (New Zealand)

77±12

150

19

Sweet potato, kumara (New Zealand)

78±6

150

20

mean of three studies

66±11

150

17

Taro

Taro (Colocasia esculenta) peeled, boiled (Australia)

54

Taro, peeled, boiled (New Zealand)

56±12

mean of two studies

55±1

150

4

Yam

Yam, peeled, boiled (New Zealand)

25±4

Yam, peeled, boiled (New Zealand)

35±5

mean of two groups of subjects

30±5

150

13

ISRAELI

Melawach (dough made from white wheat flour and butter, fried)

61±10

Melawach

71±7

mean of two studies

66±5

115

35

Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble)

31±6

130

16

Melawach + 15 g maize cob fiber (insoluble)

59±10

130

31

Melawach + 15 g lupin (Lupinus albus) fiber

72±10

130

38

PIMA INDIAN

Acorns, stewed with venison (Quercus emoryi) 6

16±1

100

1

Cactus jam (Stenocereus thurberi)

91

30

18

Corn hominy (Zea mays) 6

40±5

150

12

Fruit Leather (Stenocereus thurberi)

70

30

17

Lima beans broth (Phaseolus lunatus) 6

36±3

250

12

Mesquite cakes (Prosopis velutina) 6

25±3

60

1

Tortilla (Zea mays and Olneya tesota)

38

60

9

White teparies broth (Phaseolus acutifolius) 6

31±3

250

10

Yellow teparies broth (Phaseolus acutifolius) 6

29±3

250

8

LATIN AMERICAN

Arepa, corn bread cake, made with corn flour (Mexico)

72

100

31

Arepa, made from ordinary dehulled dent corn flour (25% amylose) 9, 34

81

100

35

Arepa, made from dehulled high-amylose (70%) corn flour 9, 34

44

100

11

Black Beans

30

150

7

Brown Beans

38

150

9

Corn tortilla (Mexican)

52

50

12

Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican)

39

100

9

Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican)

78

100

11

Nopal (prickly pear cactus)

7

100

0

Pinto beans, boiled in salted water

14

150

4

Wheat tortilla (Mexican)

30

50

8

Wheat tortilla served with refried pinto beans and tomato sauce (Mexican)

28

100

5

Safety

  • The GI index does not take into account the number, amount, or type of fruits or alcoholic beverages included in this diet.

  • The GI value of a meal featuring every major food group is difficult to predict. Consumers should note that the GI diet is not approved by the U.S. Department of Agriculture (USDA), and that following the USDA's Food Pyramid is one potential way to eat healthfully, although some may disagree.

  • Some junk foods, including chocolate, potato chips, and many candy bars, have low GI indexes. The safety of this diet is not yet well-researched, but consumers should avoid excessive consumption of these generally unhealthy products if they choose to abide by the GI diet.

  • Most of the information about the GI diet available on the Internet is also promoting a product related to this weight loss plan. Consumers should critically evaluate the bias of information about the GI diet available on the World Wide Web.

Author Information

  • This information has been edited and peer-reviewed by contributors to the Natural Standard Research Collaboration (www.naturalstandard.com).

Bibliography

Natural Standard developed the above evidence-based information based on a thorough systematic review of the available scientific articles. For comprehensive information about alternative and complementary therapies on the professional level, go to www.naturalstandard.com. Selected references are listed below.

  1. Acheson KJ. Carbohydrate and weight control: where do we stand? Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):485-92. View Abstract

  2. Gallop, Rick. The G.I. Diet : The Easy, Healthy Way to Permanent Weight Loss. New York: Workman Publishing Company. 2002.

  3. GI Database. www.glycemicindex.com

  4. Glycemic Index, Glycemic Load, Satiety, and the Fullness Factor™. www.nutritiondata.com

  5. Home of the Glycemic Index. www.glycemicindex.com

  6. Mendosa, D. The Glycemic Indices. www.mendosa.com

  7. Wylie-Rosett J, Segal-Isaacson CJ, Segal-Isaacson A. Carbohydrates and increases in obesity: does the type of carbohydrate make a difference? Obes Res. 2004 Nov;12 Suppl 2:124S-9S. View Abstract

Copyright © 2013 Natural Standard (www.naturalstandard.com)

The information in this monograph is intended for informational purposes only, and is meant to help users better understand health concerns. Information is based on review of scientific research data, historical practice patterns, and clinical experience. This information should not be interpreted as specific medical advice. Users should consult with a qualified healthcare provider for specific questions regarding therapies, diagnosis and/or health conditions, prior to making therapeutic decisions.

Updated:  

March 22, 2017