Food	Serving Size	GI Value Level
Low (55-less)
Asparagus	½ cup	*
Artichokes	½ cup	*
Broccoli	½ cup	*
Tomato	½ cup	*
Zucchini	½ cup	*
Green beans	½ cup	*
Prunes	2 oz.	29
Milk, skim, non-fat	8 fl. oz.	32
Ice cream, chocolate	½ cup	37
Apples, fresh	1 sm. (4 oz.)	38
Minestrone soup	1 cup	39
Chickpeas, canned	½ cup	40
Yogurt, fat-free, french vanilla w/sugar	3.5 oz.	40
Strawberries	1 cup	40
Dark chocolate	1 oz.	41
Carrots, cooked	½ cup	41
Orange	1 sm. (4 oz.)	42
Apple juice, no sugar added	8 oz.	44
Tomato soup, canned	1 cup	45
Sweet potato	1 med (5 oz.)	46
Linguine, thick, durum wheat, cooked	1 cup	46
Bulgur, ready to eat	½ cup	48
Corn, sweet, on the cob	1 med ear	48
Peas, green	½ cup	48
Banana	1 sm. (4 oz.)	52
Medium (56-69)
White rice, boiled	¾ cup	57
Oatmeal, made from old-fashioned oats	½ cup	58
Basmati rice, white, boiled	1 cup	58
Bread, whole wheat, 100% stone ground	1 slice	59
Udon noodles, cooked	1 ¼ cups	62
Raisins	2 oz.	64
Beets, red, canned	½ cup	64
Brown rice, boiled	1 cup	66
Angel food cake, plain	1/8 cake (2 oz.)	67
Crossiant, plain	1 sm. (2 oz.)	67
High (70 + )
Bread, white	1 slice	71
Bagel, white	1 sm.	72
Shredded wheat	½ cup	75
Watermelon	¾ cup	76
Potato russet, baked	1 med (5 oz.)	77
Corn flakes	1 cup	77
Jelly beans	1 oz.	78
Brown rice, quick cooking	¾ cup	80
Oatmeal, instant	1 cup	82

* indicates little or no carbohydrates

Source: The New Glucose Revolution: The Authoritative Guide to the Glycemic Index-the Dietary Solution for Lifelong Health
By: Dr. Jennie Brand-Miller, Dr. Thomas M.S. Wolever, Kaye Foster-Powell, Dr. Stephen Colagiuri

Find a complete glycemic index list at the University of Sydney's Web site, www.glycemicindex.com.