GI lookup tables

Use the following reference table to help plan your meals and diet.

Category	Food	GI	Food	GI
Bread	Bagel, white	72	9 grain, multigrain bread, Tip Top	43
	Wonder White, Buttercup	80	Wholemeal Sandwich Bread, Tip Top	71
	Burgen soy and linseed	36
Beans	Canellini	31	Red Kidney	36
	Four bean mix	37
Breakfast Cereals	All-Bran, Kellogg's	34	Just Right, Kellogg's	60
	Coco Pops, Kellogg's	77	Porridge, instant, Uncle Tobys	82
	Corn Flakes, Kellogg's	77	Porridge, Multi-grain, Monster Muesli	55
	Guardian, Kellogg's	37	Special K, Kellogg's	56
	Muesli, Natural, Sanitarium	40	Weet-Bix, Sanitarium	69
Fruit	Apple	38	Plum	39
	Banana	52	Grapes	53
Noodles	Instant 2 minute Maggi	51	Soba noodles, instant	46
	Fresh rice, boiled	40	Udon, Fantastic	62
Pasta	Capellini, white, boiled	45	Spaghetti, white, durum wheat	44
	Fettuccine, egg, boiled	40	Spirali, white, durum wheat, Vetta	43
	Ravioli, meat-filled, boiled	39
Potatoes	Instant mashed potato, Edgell	86	Nardine, peeled, boiled	70
	Pontiac, peeled, boiled	91	Sweet potato, baked	46
Rice	Arborio, risotto rice, boiled	69	Calrose rice, white, medium grain	83
	Brown Pelde rice, boiled	76	Wild rice, boiled	57
	Jasmine rice, white, long grain	109
Soup	Black bean, canned	64	Tomato, canned	45
	Green pea, canned	66	Traditional Minestrone	39
	Lentil, canned	44
Yoghurt	Diet, low fat, vanilla or fruit	20	No fat with sugar, French Vanilla, Vaalia	40
	All Nutural Light Vanilla, Nestle	37	Low fat, with sugar, Vanilla, Ski d'Lite	46
Milk	Whole milk	27	Farmer's Best Milk with Omega 3	27
	Skim, low fat milk	34

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