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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
Cereal Grains    GI    gr/s GL
Amaranth
255 Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) 97±19 30 21
Barley
256 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
257 Barley (Hordeum vulgare) (India) 37
Barley (Hordeum vulgare) (India) 48
mean of two groups of subjects 43±6 150 26
258 Barley, cracked (Malthouth, Tunisia) 50 150 21
259 Barley, rolled (Australia) 66±5 50 (dry) 25
260 Buckwheat
Buckwheat (Canada) 49
Buckwheat (Canada) 51±10
Buckwheat (Canada) 63
mean of three studies 54±4 150 16
261 Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden) 45 150 13
Corn/Maize
262 Maize (Zea Mays), flour made into chapatti (India) 59
263 Maize meal porridge/gruel (Kenya) 109
264 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
265 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
266 Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA) 46 150 13
267 Sweet corn, frozen, reheated in microwave 47 150 16
(Green Giant Pillsbury Ltd., Toronto, Canada)
268 Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada) 68 20 8
Couscous
269 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
270 Millet, boiled (Canada) 71±10 150 25
271 Millet flour porridge (Kenya) 107
Rice, white
272 Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia) 69±7 150 36
273 White (Oryza sativa), boiled (India) 69±15 150 30
274 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
275 Type NS, boiled in salted water, refrigerated 16-20h, reheated (India) 53 150 20
276 Type NS, boiled 13 min, then baked 10 min (Italy) 104 150 31
277 Long grain, boiled
Long grain, boiled 5 min (Canada) 41 150 16
Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, Wetherill Park, NSW, Australia ) 50 150 21
Gem long grain (Dainty Food Inc., Toronto, Canada) 55 150 22
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
278 Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium) 68±6 150 25
279 Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium) 75±7 150 28
280 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
281 Cajun Style, Uncle Ben's ® (Effem Foods Ltd., Bolton, Canada) 51 150 19
282 Garden Style, Uncle Ben's ® (Effem Foods Ltd., Canada) 55 150 21
283 Long Grain and Wild, Uncle Ben's ® (Effem Foods Ltd., Canada) 54 150 20
284 Mexican Fast and Fancy, Uncle Ben's ® (Effem Foods Ltd., Canada) 58 150 22
285 Saskatchewan wild rice (Canada) 57 150 18
286 Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand) 86±10 150 37
287 Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand) 98±7 150 31
288 Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109±10 150 46
Rice, white low-amylose
289 Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia) 83±13 150 36
290 Sungold, Pelde, parboiled (Rice Growers Co-op., Australia) 87±7 150 37
291 Waxy (0-2% amylose) (Rice Growers Co-op., Australia) 88±11 150 38
292 Pelde, white (Rice Growers Co-op., Australia) 93±11 150 40
293 White, low-amylose, boiled (Turkey) 139 150 60
Rice, white high-amylose
294 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
295 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
296 Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan) 48±8 150 18
297 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
298 Rice, brown
Brown (Canada) 66±5 150 21
Brown, steamed (USA) 1 50 150 16
Brown (Oriza Sativa), boiled (South India) 1 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 TM (Rice Growers Co-op., Australia) 80±7 150 31
299 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
300 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) 2 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) 1 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
301 Parboiled rice, eaten as part of a traditional Indian meal (India) 5 99
302 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
303 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
304 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
305 Wheat, whole kernels
Wheat, whole kernels (Triticum aestivum) (India) 3 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
306 Wheat, type NS(India) 90 50 (dry) 34
307 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
308 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
309 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
Footnotes:
  1. The low GI may be explained by the inclusion of rolled oats in the recipe.
  2. Portions of the test food and the reference food contained 25 g carbohydrate.
  3. Both the test food and the reference food contained 75 g carbohydrate.
 
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