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 Bests of Low GI Foods:
Tortilla: A thin disk of  unleavened bread made from masa or wheat flour and baked on a hot surface.
  Food: Wheat tortilla (Mexican) Mexico
   Glycemic Index Value: 30
  Glycemic Index Range: Low
  Serve Size: 50
   Carb per Serve (g): 20.7
   Glycemic Load Value: 6.2

Revised  International Table of Glycemic Index(GI) and Glycemic Load (GL) - 2002
GI=Glycemic Index Vs Glucose   -  gr/s=grams/serve   -  GL=Glycemic Load per serve
Breakfast Cereals and Related Products    GI    gr/s GL
151 All-Bran TM (high-fiber, extruded wheat bran cereal)
All-Bran TM (Kellogg's, Pagewood, NSW, Australia) 1 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
152 All-Bran Fruit 'n Oats TM (Kellogg's, Australia) 39 30 7
153 All-Bran Soy 'n Fibre TM (Kellogg's, Australia) 33±3 30 4
154 Amaranth (Amaranthus esculentum) popped, 97±19 30 18
eaten with milk and non-nutritive sweetener (India)
Barley porridge
155 Wholemeal barley flour porridge (100% regular barley) 68 50 (dry) 23
(flour:water = 1:3), boiled 2.5 min (Sweden)
156 Wholemeal high-fibre barley flour porridge 55 50 (dry) 8
(50% regular barley flour: 50% high-fibre barley flour) (Sweden)
157 Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) 62 50 (dry) 17
158 Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) 65 50 (dry) 18
159 Bran Buds TM (Kellogg's Inc., Canada) 2 58 30 7
160 Bran Buds with psyllium (Kellogg's Inc., Canada) 2 47 30 6
161 Bran Chex TM (Nabisco Brands Ltd., Toronto, Canada) 2 58 30 11
162 Bran Flakes TM (Kellogg's, Australia) 74 30 13
163 Cheerios TM (General Mills Inc., Etobicoke, Canada) 2 74 30 15
164 Chocapic TM (Nestlé, France) 84±9 30 21
165 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
166 Corn Bran TM (Quaker Oats Co. of Canada, Peterborough, Canada)2 75 30 15
167 Corn Chex TM (Nabisco Brands Ltd., Canada) 2 83 30 21
168 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) 3 92 30 24
mean of five studies 81±3 30 21
169 Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada) 2 74 30 17
170 Cornflakes, Crunchy Nut TM (Kellogg's, Australia) 72±4 30 17
171 Corn Pops TM (Kellogg's, Australia) 80±4 30 21
172 Cream of Wheat TM (Nabisco Brands Ltd., Canada) 2 66 250 17
173 Cream of Wheat TM, Instant (Nabisco Brands Ltd., Canada) 2 74 250 22
174 Crispix TM (Kellogg's Inc., Canada) 2 87 30 22
175 Energy Mix TM (Quaker, France) 80±7 30 19
176 Froot Loops TM (Kellogg's, Australia) 69±9 30 18
177 Frosties TM, sugar-coated cornflakes (Kellogg's, Australia) 55 30 15
178 Fruitful Lite TM (Hubbards, Auckland, New Zealand) 61±20 30 12
179 Fruity-Bix TM, berry (Sanitarium, Auckland, New Zealand) 113±10 30 25
180 Golden Grahams TM (General Mills Inc., Canada) 2 71 30 18
181 Golden Wheats TM (Kellogg's, Australia) 71±8 30 16
182 Grapenuts TM
Grapenuts TM (Post, Kraft General Foods Inc., Toronto, Canada) 2 67 30 13
Grapenuts TM (Kraft Foods Inc., Port Chester, NY, USA) 75±6 30 16
mean of two studies 71±4 30 15
183 Grapenuts TM Flakes (Post, Kraft General Foods Inc., Canada) 2 80 30 17
184 Guardian TM (Kellogg's, Australia) 37±9 30 5
185 Healthwise TM for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia) 66±9 30 12
186 Healthwise TM for heart health (Uncle Toby's, Australia) 48±5 30 9
187 Honey Rice Bubbles TM (Kellogg's, Australia) 77±4 30 20
188 Honey Smacks TM (Kellogg's, Australia) 71±10 30 16
189 Hot cereal, apple & cinnamon (Con Agra Inc., USA) 37±6 30 8
190 Hot cereal, unflavoured (Con Agra Inc., USA) 25±5 30 5
191 Just Right TM (Kellogg's, Australia) 60±15 30 13
192 Just Right Just Grains TM (Kellogg's, Australia) 62±11 30 14
193 Komplete TM (Kellogg's, Australia) 48±5 30 10
194 Life TM (Quaker Oats Co., Canada) 2 66 30 16
195 Mini Wheats TM, whole wheat (Kellogg's, Australia) 58±8 30 12
196 Mini Wheats TM, blackcurrant (Kellogg's, Australia) 72±10 30 15
Muesli
197 Muesli, NS (Canada) 66±9 30 16
198 Alpen Muesli (Wheetabix, France) 55±10 30 10
199 Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk 39±6 30 7
200 Muesli, Lite (Sanitarium, New Zealand) 54±12 30 10
201 Muesli, Natural (Sanitarium, New Zealand) 57±9 30 11
202 Muesli, Natural (Sanitarium, Australia) 40±6 30 8
mean of two studies 49±9 30 10
203 Muesli, No Name (Sunfresh Ltd., Toronto, Canada) 2 60 30 11
204 Muesli, Swiss Formula (Uncle Toby's, Australia) 56±8 30 9
205 Muesli, toasted (Purina, Sydney, NSW, Australia) 43+4 30 7
206 Nutrigrain TM (Kellogg's, Australia) 66±12 30 10
207 Oat 'n Honey Bake TM (Kellogg's, Australia) 77±11 30 13
208 Oat bran
Oat bran, raw (Quaker Oats Co., Canada) 2 50 10 2
Oat bran, raw 59 10 3
mean of two studies 55±5 10 3
209 Porridge made from rolled oats
Porridge (Uncle Toby's, Australia) 1 42 250 9
Porridge (Canada) 4 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) 5 75 250 17
mean of eight studies 58±4 250 13
210 Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden) 74 50 (dry) 24
211 Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden) 55 250 15
212 Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden) 69 250 19
213 Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden) 50 250 14
214 Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden) 80 250 22
215 Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden) 53 250 14
216 Instant Porridge
Quick Oats (Quaker Oats Co., Canada) 65
One Minute Oats (Quaker Oats Co., Canada) 2 66
mean of two studies 66±1 250 17
217 Pop Tarts TM, Double Chocolate (Kellogg's, Australia) 70±2 50 25
218 Pro Stars TM (General Mills Inc., Canada) 2 71 30 17
219 Puffed Wheat
Puffed Wheat (Quaker Oats Co., Canada) 2 67 30 13
Puffed Wheat (Sanitarium, Australia) 80±11 30 17
mean of two studies 74±7 30 16
220 Raisin Bran TM (Kellogg's, USA) 61±5 30 12
221 Red River Cereal (Maple Leaf Mills, Toronto, Canada) 49 30 11
222 Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia) 19±3 30 2
223 Rice Bubbles TM (puffed rice)
Rice Bubbles TM (Kellogg's, Australia) 1 81
Rice Bubbles TM (Kellogg's, Australia) 85±3
Rice Bubbles TM (Kellogg's, Australia) 95
mean of three studies 87±4 30 22
224 Rice Chex TM (Nabisco Brands Ltd., Canada) 2 89 30 23
225 Rice Krispies TM (Kellogg's Inc., Canada) 2 82 30 21
226 Shredded Wheat 30 22
Shredded Wheat (Canada) 67±10 30 13
Shredded Wheat TM (Nabisco Brands Ltd., Canada) 2 83 30 17
mean of two studies 75±8 30 15
Special K TM - formulation of this cereal varies in different countries
227 Special K TM (Kellogg's, Australia) 54±4 30 11
228 Special K TM (Kellogg's, USA) 69±5 30 14
229 Special K TM (Kellogg's, France) 84±12 30 20
230 Soy Tasty TM (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia) 60±5 30 12
231 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)
232 Sultana Bran TM (Kellogg's, Australia) 73±13 30 14
233 Sustain TM (Kellogg's, Australia) 1 68 30 15
234 Team TM (Nabisco Brands Ltd., Canada) 2 82 30 17
235 Thank Goodness TM (Hubbards, New Zealand) 65±18 30 15
236 Total TM (General Mills Inc., Canada) 2 76 30 17
237 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)
238 Wheat-bites TM (Uncle Toby's, Australia) 72±11 30 18
239 Wheat biscuits (plain flaked wheat)
Vita-Brits TM (Uncle Toby's, Australia) 1 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) 2 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
240 Good Start TM, muesli wheat biscuits (Sanitarium, Australia) 68±4 30 14
241 Hi-Bran Weet-Bix TM, wheat biscuits with extra wheat bran (Sanitarium, Australia) 61±4 30 10
242 Hi-Bran Weet-Bix TM with soy and linseed (Sanitarium, Australia) 57±3 30 9
243 Honey Goldies TM (Kellogg's Australia) 72±3 30 15
244 Lite-Bix TM, plain, no added sugar (Sanitarium, Australia) 70±3 30 14
245 Oat bran Weet-Bix TM (Sanitarium, Australia) 57±4 30 11
246 Sultana Goldies TM (Kellogg's Australia) 65±6 30 13
Footnotes:
    1-Values based on 0.5 g carbohydrate/kg body wt.
    2-GI corrected for added milk and adjusted to represent a 50-g carbohydrate portion size.
    3-The low GI may be explained by the inclusion of rolled oats in the recipe.
    4-Made from raw oats that were cooked for 20 min.
    5-Portions of the test food and the reference food contained 25 g carbohydrate.
 
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