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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
Dairy Products and Alternatives    GI    gr/s GL
Custard
1 No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia) 35±2 100 6
2 Custard, home made from milk, wheat starch, and sugar (Australia) 43±10 100 7
3 TRIM TM, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia) 37±4 100 6
mean of three studies 38±2 100 6
4 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
5 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) 6 47±5 50 5
Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia) 6 37±4 50 5
Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia) 6 39±3 50 5
6 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
7 Milk, full-fat
Full-fat (Italy) 11
Full-fat (3% fat, Skånemejerier, Malmö, Sweden) 1 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
8 Fermented cow's milk (ropy milk, långfil, 3% fat) (Arla, Gävle, Sweden)  1 11
9 Fermented cow's milk(filmjölk, 3% fat)(Skånemejerier, Malmö,Sweden)  1 11
mean of two foods 11
10 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
11 Milk, skim (Canada) 32±5 250 4
12 Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia) 61±6 50 17
13 Milk, low-fat, chocolate, with aspartame, Lite White TM (Dairy Farmers, Australia) 24±6 250 3
14 Milk, low-fat, chocolate, with sugar, Lite White TM (Dairy Farmers, Australia) 34±4 250 9
15 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
16 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
17 Yoghurt
Yoghurt, type NS (Canada) 36±4 200 3
18 Low-fat yoghurt
Low-fat, fruit, aspartame, Ski TM (Dairy Farmers, Australia) 14±4 200 2
Low-fat, fruit, sugar, Ski TM (Dairy Farmers, Australia) 33±7 200 10
Low-fat (0.9%), fruit, wild strawberry (Ski d'lite TM, Dairy Farmers, Australia) 31±14 200 9
19 Non-fat yoghurt, sweetened with acesulfame K and Splenda
Diet Vaalia TM, exotic fruits (Pauls Ltd., Australia)  1 23±2 200 4
Diet Vaalia TM, mango (Pauls Ltd., Australia)  1 23±2 200 3
Diet Vaalia TM, mixed berry (Pauls Ltd., Australia) 1 25±3 200 3
Diet Vaalia TM, strawberry (Pauls Ltd., Australia)  1 23±2 200 3
Diet Vaalia TM, vanilla (Pauls Ltd, Australia)  1 23±2 200 3
mean of five foods 24±1 200 3
20 Reduced-fat yoghurt
Reduced-fat, Vaalia TM, apricot & mango (Pauls Ltd., Australia)  1 26±4 200 8
Reduced-fat, Vaalia TM, french vanilla (Pauls Ltd., Australia)  1 26±4 200 3
Reduced-fat, Extra-Lite TM, strawberry (Pauls Ltd., Australia) 1 28±4 200 9
mean of three foods 27±1 200 7
21 Yoghurt drink, reduced-fat, Vaalia TM, tropical passionfruit (Pauls Ltd., Australia)  1 38±4 200 11
Soy-based dairy product alternatives
22 Soy milks (containing maltodextrin)
Soy milk, full-fat (3%), 0 mg calcium, Original (So Natural Foods, Taren Point, NSW, Australia)  1 44±5 250 8
Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)  1 36±4 250 6
Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)  1 44±3 250 8
23 Soy milk drinks
Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia) 1 30±3 250 7
Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)  1 34±3 250 8
mean of two drinks 32±2 250 7
Up & Go TM, cocoa malt flavor (soy milk, rice cereal liquid breakfast)  1 43±5 250 11
(Sanitarium, Berkeley Vale, NSW, Australia)
Up & Go TM, original malt flavor (soy milk, rice cereal liquid breakfast)  1 46±5 250 11
(Sanitarium, Australia)
mean of two drinks 45±2 250 11
Xpress TM, chocolate (soy bean, cereal and legume extract drink with fructose)  1 39±2 250 13
(So Natural Foods, Australia)
24 Soy yoghurt
Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)  1 50±3 200 13
25 Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA) 115±14 50

10
Footnotes:
  1. Portions of the test food and the reference food contained 25 g carbohydrate.
 
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