South Beach Diet Guide:

Glycemic Index Charts

A complete table containing Glycemic Index values for thousands of foods can be viewed at the American Journal of Clinical Nutrition website.

Please note that page at the above link is HUGE, so be prepared for a potentially long download time.

The complete article, "International table of glycemic index and glycemic load values: 2002" (including all the Glycemic Index values) may also be downloaded in PDF form from here.

For you convenience, a table of common foods appears below:

Beans

Food Glycemic Index Food Glycemic Index

Baby lima 32 Baked Bean 43
Black Bean 30 Brown Bean 38
Butter Bean 31 Chickpeas 33
Kidney Bean 27 Navy Bean 38
Pinto Bean 42 Red Lentils 27
Split Peas 32 Soy Beans 18

Breads

Bagel 72 Kaiser roll 73
Pita 57 Pumpernickel 49
Rye 64 Rye, whole 50
White 72 Whole wheat 72
Waffles 76    

Cereals

All Bran 44 Bran Chex 58
Cheerios 74 Corn Bran 75
Corn Chex 83 Cream of Wheat 66
Crispix 87 Grapenuts 67
Grapenuts Flakes 80 Life 66
Mueslix 60 NutriGrain 66
Oatmeal 53 Oatmeal 1minute 66
Puffed Wheat 74 Puffed Rice 90
Rice Bran 19 Rice Chex 89
Rice Krispies 82    

Cookies

Oatmeal 55 Shortbread 64
Vanilla Wafers 77    

Crackers

Rye crackers 63 Saltine crackers 72

Desserts

Angel food cake 67 Bran muffin 60
Danish 59 Fruit bread 47
Pound Cake 54 Sponge Cake 46

Fruit

Apple 38 Apricot, canned 64
Apricot, dried 30 Banana 62
Banana, unripe 30 Cherries 22
Fruit cocktail 55 Grapefruit 25
Grapes 43 Kiwi 52
Mango 55 Orange 43
Pear 36 Pineapple 66
Plum 24 Raisins 64
Strawberries 32 Watermelon 72

Grains

Barley 22 Brown rice 59
Buckwheat 54 Bulgar 47
Chickpeas 36 Cornmeal 68
Hominy 40 Millet 75
Rice, instant 91 Rice, parboiled 47
Rye 34 Sweet corn 55
Wheat, whole 41 Rice, white HIGH
Amylose 59    

Juices

Apple 41 Grapefruit 48
Orange 55 Pineapple 46

Milk Products

Chocolate milk 34 Ice cream 50
Milk 34 Yogurt 38

Pasta

Brown rice pasta 92 Linguine, durham 50
Macaroni 46 Macaroni & cheese 64
Spaghetti 40 Spaghetti, protein enriched 28
Vermicelli 35    

Next: Tips & Tidbits

South Beach Diet

Background

Phase One

Phase Two

Phase Three

South Beach Diet
vs. Atkins Diet

Glycemic Index Explained

Glycemic Index Charts

Tips & Tidbits

Latest News

Recommended Reading

Recipe Exchange *new*

Discussion Forums *new*

The "South Beach Diet Guide" is a free information source about the SouthBeach Diet.
This site is not ensorsed by or associated with Dr. Agatston or his publishers, nor is it intended as medical advice.