Antiaging Atlanta

The GI index number indicates how fast a given food will cause a rise in blood sugar. Glucose is used as the benchmark or reference food and is given an arbitrary value of 100. The glycemic load (GL) is the product of the amount of available carbohydrate in the given food and the GI number of that food. Thus, the GL number gives you a good idea of the actual glycemic effect of realistic portion sizes. Each unit of dietary glycemic load represents the equivalent of 1 g carbohydrate from white bread or pure glucose. The lower the GL number the better for disease prevention

SOURCE: Foster-Powell K. International table of glycemic index and glycemic load values: 2002.Am J Clin Nutr. 2002 Jul;76(1):5-56.

Food Item	GI number	Serving size (g)	GL
BAKERY PRODUCTS
Angel food cake	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)	38±3	111	20
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
Muffins
Apple, made with sugar	44±6	60	13
Apple, made without sugar	48±10	60	9
Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia)	60±4	50	16
Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada)	60	57	15
Blueberry (Culinar Inc., Canada)	59	57	17
Carrot (Culinar Inc., Canada)	62	57	20
Corn muffin, low-amylose	102	57	30
Corn muffin, high-amylose	49		NA
Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada)	69	50	24
Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods,	102±11	77	22
Pastry	59±6	57	15
Scones, plain, made from packet mix (Defiance Milling Co., Australia)	92±8	25	7
Waffles, Aunt Jemima (Quaker Oats Co. of Canada)	76	35	10

BEVERAGES
Coca Cola ®
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
Fanta®, orange soft drink (Coca Cola Amatil, Australia)	68±6	250	23
Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA)	33±9	250	14
Juices
Apple juice
Apple juice, unsweetened	40
Apple juice, unsweetened (Allens, Toronto, Canada)	41
mean of three studies	40±1	250	12
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
Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)	48	250	11
Orange juice
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
Sports drinks
Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia)	78±13	250	12
Drinks made from drinking mix powders
Complete Hot Chocolate mix made with hot water (Nestlé, Australia)	51±3	250	11
Malted milk powder in full-fat cow's milk (Nestlé, Australia)	45±3	250	12
Milo™ (chocolate nutrient-fortified drink powder)
Milo™ (Nestlé, Australia) dissolved in water	55±3	250	9
Milo™ (Nestlé, Auckland, New Zealand) dissolved in water	52±5	250	9
mean of two studies	54±2
Milo™ (Nestlé, Australia) dissolved in full-fat cow's milk	35±2	250	9
Milo™ (Nestlé, New Zealand) dissolved in full-fat cow's milk	36±3	250	9
mean of two studies	36±1
Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA)	26±3	250	4
Quik™ (sweet drink powder)
Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water	53±5	250	4
Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk	41±4	250	5
Quik™, strawberry (Nestlé, Australia), dissolved in water	64±8	250	5
Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk	35±3	250

BREADS
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
Barley Breads
Coarse barley kernel bread, 75-80% kernels
75% kernels	27	30	5
80% scalded intact kernels (20% white wheat flour)	34	30	7
80% intact kernels (20% white wheat flour)	40	30	8
mean of three studies	34±4
Barley kernel bread, 50% kernels
50% kernels (Canada)	43	30	9
50% kibbled barley (Australia)	48	30	10
mean of two studies	46±2	30	9
Barley flour breads
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	30	7
(50% regular barley flour, 50% high-fibre barley flour) (Sweden)
Wholemeal barley bread, flat, thin, soft	43	30	5
(20% regular barley flour, 80% high-fibre barley flour) (Sweden)
Wholemeal barley flour (80%) and white wheat flour (20%) breads -
fermented or with added organic acids or salts (Sweden)
Wholemeal barley flour bread (used as reference for the 5 breads below)	70	30	14
Wholemeal barley flour bread with sourdough (lactic acid)	53	30	10
Wholemeal barley flour bread with lactic acid	66	30	12
Wholemeal barley flour bread with calcium lactate	59	30	12
Wholemeal barley flour bread with sodium propionate5	65	30	13
Wholemeal barley flour bread with higher dose sodium propionate	57	30	11
Buckwheat bread
Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden)	47	30	10
Fruit Breads
Continental fruit loaf, wheat bread with dried fruit (Australia)	47±6	30	7
Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, 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 bread
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
mean of two studies	76±5	30	11
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
mean of two studies	73±4	30	9
Oat Bread
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)	50	30	9
mean of two studies	47±3	30	9
Rice bread
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
Rye Bread
Rye kernel (pumpernickel) bread
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
mean of six studies	50±4	30	6
Wholemeal rye bread
Wholemeal rye bread (Canada)	41
Wholemeal rye bread (Canada)	62
Wholemeal rye bread (Canada)	63
Wholemeal rye bread (Canada)	66
mean of four studies	58±6	30	8
Specialty rye breads
Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)	76±14	30	10
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
Sourdough rye (Canada)	57
Sourdough rye  (Australia)	48
mean of two studies	53±5	30	6
Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)	56	30	7
Wheat Breads
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
75% cracked wheat kernels (Canada)	48	30	10
mean of two studies	53±3	30	11
Spelt wheat breads
White spelt wheat bread (Slovenia)	74	30	17
Wholemeal spelt wheat bread (Slovenia)	63	30	12
Scalded spelt wheat kernel bread (Slovenia)	67	30	15
Spelt multigrain bread® (Pav's bakery, Australia)	54±10	30	7
White wheat flour bread
White flour (Canada)	69±5	30	10
White flour  (USA)	70	30	10
White flour, Sunblest™ (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™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA)	71±9
Wonder™, enriched white bread (Interstate Brands Companies, USA)	72±4
Wonder™, enriched white bread (Interstate Brands Companies, USA)	77±3
mean of three studies	73±2	30	10
mean of two studies	68±1	30	9
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)	73	30	10
Wholemeal flour (South Africa)	75±9	30	9
Specialty wheat breads
English Muffin™ bread (Natural Ovens, USA)	77±7	30	11
Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA)	55±6	30	8
Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA)	62±6	30	9
Hunger Filler™, whole grain bread (Natural Ovens, USA)	59±8	30	7
Nutty Natural™, whole grain bread (Natural Ovens, USA)	59±7	30	7
Semolina Bread (Kenya)	64
Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA)	50±6	30	5
Stay Trim™, whole grain bread (Natural Ovens, USA)	70±10	30	10
Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK)	74	30	16
100% Whole Grain™ 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™  (high-fiber, extruded wheat bran cereal)
All-Bran™ (Kellogg's, Pagewood, NSW, Australia)	30	30	4
All-Bran™ (Kellogg's, Battle Creek, MI, USA)	38	30	9
All-Bran™ (Kellogg's Inc., Etobicoke, Canada)	50	30	9
All-Bran™ (Kellogg's Inc., Canada)	51±5	30	9
mean of four studies	42±5
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™ (Kellogg's Inc., Canada)15	58	30	7
Bran Buds with psyllium (Kellogg's Inc., Canada)	47	30	6
Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada)	58	30	11
Bran Flakes™ (Kellogg's, Australia)	74	30	13
Cheerios™ (General Mills Inc., Etobicoke, Canada)15	74	30	15
Chocapic™ (Nestlé, France)	84±9	30	21
Coco Pops™ (cocoa flavoured puffed rice)
Coco Pops™ (Kellogg's, Australia)	77±8
Coco Pops™ (Kellogg's, Australia)	77±3
mean of two studies	77	30	20
Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15	75	30	15
Corn Chex™ (Nabisco Brands Ltd., Canada)15	83	30	21
Cornflakes™
Cornflakes™ (Kellogg's, Auckland, New Zealand)	72±16	30	18
Cornflakes™ (Kellogg's, Australia)	77	30	20
Cornflakes™ (Kellogg's Inc., Canada)	80±6	30	21
Cornflakes™ (Kellogg's Inc., Canada)	86	30	22
Cornflakes™ (Kellogg's, USA)5	92	30	24
mean of five studies	81±3	30	21
Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)	74	30	17
Cornflakes, Crunchy Nut™ (Kellogg's, Australia)	72±4	30	17
Corn Pops™ (Kellogg's, Australia)	80±4	30	21
Cream of Wheat™ (Nabisco Brands Ltd., Canada)15	66	250	17
Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15	74	250	22
Crispix™ (Kellogg's Inc., Canada)15	87	30	22
Energy Mix™ (Quaker, France)	80±7	30	19
Froot Loops™ (Kellogg's, Australia)	69±9	30	18
Frosties™, sugar-coated cornflakes (Kellogg's, Australia)	55	30	15
Fruitful Lite™ (Hubbards, Auckland, New Zealand)	61±20	30	12
Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand)	113±10	30	25
Golden Grahams™ (General Mills Inc., Canada)	71	30	18
Golden Wheats™ (Kellogg's, Australia)	71±8	30	16
Grapenuts™
Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada)	67	30	13
Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA)	75±6	30	16
mean of two studies	71±4	30	15
Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15	80	30	17
Honey Smacks™ (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™ (Kellogg's, Australia)	60±15	30	13
Just Right Just Grains™ (Kellogg's, Australia)	62±11	30	14
Komplete™ (Kellogg's, Australia)	48±5	30	10
Life™ (Quaker Oats Co., Canada)15	66	30	16
Mini Wheats™, whole wheat (Kellogg's, Australia)	58±8	30	12
Mini Wheats™, 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
Nutrigrain™ (Kellogg's, Australia)	66±12	30	10
Oat 'n Honey Bake™ (Kellogg's, Australia)	77±11	30	13
Oat bran
Oat bran, raw (Quaker Oats Co., Canada)	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)	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)	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)	66
mean of two studies	66±1	250	17
Pop Tarts™, Double Chocolate (Kellogg's, Australia)	70±2	50	25
Pro Stars™ (General Mills Inc., Canada)	71	30	17
Puffed Wheat
Puffed Wheat (Quaker Oats Co., Canada)	67	30	13
Puffed Wheat (Sanitarium, Australia)	80±11	30	17
mean of two studies	74±7	30	16
Raisin Bran™ (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	3
Rice Bubbles™ (puffed rice)
Rice Bubbles™ (Kellogg's, Australia)13	81
Rice Bubbles™ (Kellogg's, Australia)	85±3
Rice Bubbles™ (Kellogg's, Australia)	95
mean of three studies	87±4	30	22
Rice Chex™ (Nabisco Brands Ltd., Canada)15	89	30	23
Rice Krispies™ (Kellogg's Inc., Canada)15	82	30	21
Shredded Wheat		30	22
Shredded Wheat (Canada)	67±10	30	13
Shredded Wheat™ (Nabisco Brands Ltd., Canada)	83	30	17
mean of two studies	75±8	30	15
Special K™  - formulation of this cereal varies in different countries
Special K™ (Kellogg's, Australia)	54±4	30	11
Special K™ (Kellogg's, USA)	69±5	30	14
Special K™ (Kellogg's, France)	84±12	30	20
Sultana Bran™ (Kellogg's, Australia)	73±13	30	14
Sustain™ (Kellogg's, Australia)13	68	30	15
Team™ (Nabisco Brands Ltd., Canada)15	82	30	17
Thank Goodness™ (Hubbards, New Zealand)	65±18	30	15
Total™ (General Mills Inc., Canada)15	76	30	17
Wheat biscuits (plain flaked wheat)
Weetabix™ (Weetabix of Canada Ltd.)	75±10	30	16
Whole wheat Goldies™ (Kellogg's, Australia)	70±4	30	14
mean of seven studies	70±2	30	13
Wheat biscuits (flaked wheat) with additional ingredients
Oat bran Weet-Bix™ (Sanitarium, Australia)	57±4	30	11
Sultana Goldies™ (Kellogg's Australia)	65±6	30	13
BREAKFAST CEREAL BARS

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 (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)	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™ (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)	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™ (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™ (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™ (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™ (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™, 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™ (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™ Norwegian Crispbread (Players Biscuits, Sydney, NSW, Australia)	71±7	25	12
Sao™, 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™, original, crispbread (Arnott's, Australia)	55±4	25	10
DAIRY PRODUCTS AND ALTERNATIVES
Custard
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)	47±5	50	5
Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia)	37±4	50	5
Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia)	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)	11
Fermented cow's milk (filmjölk, 3% fat) (Skånemejerier, Malmö, Sweden)	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™ (Dairy Farmers, Australia)	24±6	250	3
Milk, low-fat, chocolate, with sugar, Lite White™ (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™ (Dairy Farmers, Australia)	14±4	200	2
Low-fat, fruit, sugar, Ski™ (Dairy Farmers, Australia)	33±7	200	10
Low-fat (0.9%), fruit, wild strawberry (Ski d'lite™, Dairy Farmers, Australia)	31±14	200	9
Non-fat yoghurt, sweetened with acesulfame K and Splenda
mean of five foods	24±1	200	3
Reduced-fat yoghurt
Reduced-fat, Vaalia™, apricot & mango (Pauls Ltd., Australia)	26±4	200	8
Reduced-fat, Vaalia™, french vanilla (Pauls Ltd., Australia)	26±4	200	3
Reduced-fat, Extra-Lite™, strawberry (Pauls Ltd., Australia)	28±4	200	9
mean of three foods	27±1	200	7
Yoghurt drink, reduced-fat, Vaalia™, tropical passionfruit (Pauls Ltd., Australia)	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)	44±5	250	8
Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)	36±4	250	6
Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)	44±3	250	8
Soy milk drinks
mean of two drinks	32±2	250	7
Soy yoghurt
Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)	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)	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™, 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
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)	47±4	120	5
Kiwi fruit (Australia)	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)	41	120	8
Mango (Mangifera indica) (Australia)	51±3	120	8
Mango, ripe (Mangifera indica) (India)	60±16	120	9
mean of three studies	51±5	120	8
Mango, low-fat frozen fruit dessert, Frutia™ (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)	66±7	120	6
Pineapple (Ananas comosus), raw (Philippines)	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)	65±9	120	4
Strawberries, fresh, raw (Sydney, NSW, Australia)	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)	38±4	250	4
Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia)	59±8	100	12
Watermelon, raw (Australia)	72±13	120	4
Wild Berry Fruity Bitz™, vitamin and mineral enriched dried fruit snack	35±4	15	4
(Blackmores Ltd., Australia)
INFANT FORMULA AND WEANING FOODS
Formula
Infasoy™, soy-based, milk-free (Wyeth Nutritionals, Baulkham Hills, NSW, Australia)	55±6	100 mL	4
Karicare™ gold starter formula with omega plsu LCP oils (Nutricia, Auckland, New Zealand)	35±5	100 mL	2
Nan-1™ infant formula with iron (Nestlé, Sydney, NSW, Australia)	30±6	100 mL	2
S-26™ infant formula (Wyeth Nutritionals, Australia)	36±6	100 mL	3
Weaning Foods
Farex™ baby rice (Heinz Wattie's Ltd., Malvern, Vic, Australia)	95±13	87	6
Robinsons First Tastes from 4 months (Nutricia, Wells, UK)
Apple, apricot and banana cereal	56±8	75	7
Creamed porridge	59±8	75	5
Rice pudding	59±6	75	6
Heinz for Baby from 4 months (Heinz Wattie's Ltd., Australia)
Chicken and noodles with vegetables, strained	67±11	120	5
Sweetcorn and rice	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)	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)	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

MEAL REPLACEMENT PRODUCTS
Hazelnut & Apricot bar (Dietworks, South Yarra, Vic, Australia)	42±7	50	9
L.E.A.N™ products (Usana Inc., Salt Lake City, UT, US)
L.E.A.N Fibergy™ bar, Harvest Oat	45±4	50	13
Nutrimeal™, drink powder, Dutch Chocolate	26±3	250	3
L.E.A.N (Life long) Nutribar™, Peanut Crunch	30±4	40	6
L.E.A.N (Life long) Nutribar™, 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	14±3	35	3
Burn-it™ bars
Chocolate deluxe	29±3	50	2
Peanut butter	23±3	50	1
Pure-protein™ bars
Chewy choc-chip	30±4	80	4
Chocolate deluxe	38±4	80	5
Peanut butter	22±4	80	2
Strawberry shortcake	43±4	80	6
White chocolate mousse	40±4	80	6
Pure-protein™ cookies
Choc-chip cookie dough	25±3	55	3
Coconut	42±5	55	4
Peanut butter	37±7	55	3
Ultra pure-protein™ 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™, 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 beef burger, 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™, vanilla (Mead Johnson Nutritionals, Evansville, IN, US)	23±4	237mL	6
Enercal Plus™, made from powder (Wyeth-Ayerst International Inc., Madison, NJ, US)	61±13	237mL	24
Ensure™ (Abbott Australasia, Kurnell, NSW, Australia)	50±8	237mL	19
Ensure™, vanilla (Abbott Australasia)	48±3	250mL	16
Ensure™ bar, chocolate fudge brownie (Abbott Australasia)	43±3	38	8
Ensure Plus™, vanilla (Abbott Australasia)	40±4	237mL	19
Ensure Pudding™, old fashioned vanilla (Abbott Laboratories Inc., Ashland, OH, USA)	36±4	113	9
Glucerna™, vanilla (Abbott Laboratories Inc., USA)6	31±2	237mL	7
Resource Diabetic™, French vanilla (Novartis Nutrition Corp., Young America, MN, USA)6	34±3	237mL	8
Ultracal™ 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)	62±8	180	30
Vermicelli, white, boiled (Australia)	35±7	180	16

SNACK FOODS AND CONFECTIONERY
Chocolate, milk, plain
Chocolate, milk, plain with sucrose (Belgium)	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)	35±16	50	8
Chocolate, white, Milky Bar® (Nestlé, Australia)	44±6	50	13
Corn chips
Corn chips, plain, salted (Doritos™ original, Smith's Snack Food Co., Australia, 1998)	42±4	50	11
Corn chips, plain, salted (Doritos™ original, Smith's Snack Food Co., Australia, 1985)	72	50	18
Nachips™ (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™ 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
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
Cashew nuts, salted (Coles Supermarkets, Australia)	22±5	50	3
Peanuts
Peanuts, crushed (South Africa)	7±4	50	0
Peanuts (Canada)	13±6	50	1
Peanuts (Mexico)	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™, 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™, 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™ (Campbell's Soups, Homebush, NSW, Australia)	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)
Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA)	10±1	10	1
Fructose
25g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada)	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	25
mean of six studies	19±2	10	2
Glucose
50 g portion (dextrose)	85
25g portion, fed with oats	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™ glucose tablets, Boots, North Ryde, NSW, Australia)	102±9
25 g portion (Bio-Health, Canada)	103
50 g portion (dextrose)	111
100 g portion (Bio-Health, Canada)	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	78	10	8
25 g glucose (Glucodex) 40 min after 3 g dried ginseng5	80
25 g glucose (Glucodex) 40 min before 3 g dried ginseng	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	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)	32	25	7
Yellow box (46% fructose) (Australia)	35±4	25	6
Stringy Bark (52% fructose) (Australia)	44±4	25	9
Red Gum (35% fructose) (Australia)	46±3	25	8
Iron Bark (34% fructose) (Australia)	48±3	25	7
Yapunya (42 % fructose) (Australia)	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)	62±3	25	11
Salvation Jane (32% fructose) (Australia)	64±5	25	10
Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia)	72±6	25	9
Honey, NS(Canada)	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)	48
25 g lactose	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)	60
25 g sucrose28	64
50 g sucrose	65±9
100 g sucrose (Redpath Sugars, Canada)	65
30 g sucrose	82
25 g sucrose	110±21
mean of 10 studies	68±5	10	7
Sugar alcohols and sugar-replacement compounds
Lactitol
25 g lactitol	-1±7
25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK)	3±1
mean of two studies	2±3	10	0
Litesse
25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)	7±2	10	1
25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)	4±2	10	0
Maltitol-based sweeteners or bulking agents
25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium)	30±12	10	3
25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium	44±11	10	4
25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium)	73±29	10	7
25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium)	89±28	10	9
Xylitol
25 g xylitol	7±7
25 g  Xylitol C (Danisco Sweeteners, UK)	8±2
mean of two studies	8±1	10	1

VEGETABLES
Broad beans (Canada)	79±16	80	9
Green peas
Pea, frozen, boiled (Canada)	39	80	3
Pea, frozen, boiled (Canada)	51±6	80	4
Pea, green (Pisum Sativum) (India)	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)	64±16	80	5
Carrots
Carrots, raw (Romania)	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)	92±20	80	5
mean of four studies	47±16	80	3
Cassava, boiled, with salt (Kenya, Africa)	46	100	12
Parsnips (Canada)	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)	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)	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	68±10	150	23
Millet/Ragi (Eleucine coracana)	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	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	8	50	1
Acacia coriacea, desert oak,seed bread	46	75	11
Araucaria bidwillii, bunya tree nut, baked min	47	50	7
Bush honey, sugar bag	43	30	11
Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked	8	50	1
Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min	34	150	12
Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked	40±2	50	10
PACIFIC ISLANDERS
Breadfruit (Artocarpus altilis) (Australia)	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)	40±5	150	12
Fruit Leather (Stenocereus thurberi)	70	30	17
Lima beans broth (Phaseolus lunatus)	36±3	250	12
Mesquite cakes (Prosopis velutina)	25±3	60	1
Tortilla (Zea mays and Olneya tesota)	38	60	9
White teparies broth (Phaseolus acutifolius)	31±3	250	10
Yellow teparies broth (Phaseolus acutifolius)	29±3	250	8
SOUTH AMERICAN
Arepa, corn bread cake, made with corn flour (Mexico)	72	100	31
Arepa, made from ordinary dehulled dent corn flour (25% amylose)	81	100	35
Arepa, made from dehulled high-amylose (70%) corn flour	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