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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
Fruits and Fruit Products    GI    gr/s GL
388 Apples, raw
Apple, NS (Denmark) 28 120 4
Apple, Braeburn (New Zealand) 1 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
389 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
390 Apple, dried (Australia) 29±5 60 10
Apricots
391 Apricots, raw, NS (Italy) 57 120 5
392 Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada ) 64 120 12
393 Apricots, dried (Australia) 30±7 60 8
Apricots, dried (Wasco foods, Montreal, Canada) 32 60 10
mean of two studies 31±1 60 9
394 Apricot fruit bar, pureed dried apricot filling in wholemeal pastry 50±8 50 17
(Mother Earth, Auckland, New Zealand)
395 Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia) 55±7 30 7
396 Apricot Fruity Bitz TM, vitamin and mineral enriched dried fruit snack 42±3 15 5
(Blackmores Ltd., Balgowlah, NSW, Australia)
397 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
398 Banana, processed fruit fingers, Heinz Kidz TM (H J Heinz, Malvern, Vic, Australia) 61±11 30 12
399 Breadfruit (Artocarpus altilis), raw (Australia) 1 68 120 18
400 Cherries, raw, NS(Canada) 22 120 3
401 Chico (Zapota zapotilla coville), raw (Philippines) 1 40 120 12
402 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
403 Custard apple, raw, flesh only (Australia) 54±2 120 10
404 Dates, dried (Australia) 103±21 60 42
405 Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia) 61±6 60 16
406 Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada) 55 120 9
407 Grapefruit, raw (Canada) 25 120 3
408 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 250 9
409 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
410 Kiwi fruit, raw
Kiwi fruit, Hayward (New Zealand) 1 47±4 120 5
Kiwi fruit (Australia) 1 58±7 120 7
mean of two studies 53±6 120 6
411 Lychee, canned in syrup and drained, Narcissus brand (China) 79±8 120 16
412 Mango, raw
Mango (Mangifera indica) (Philippines) 1 41 120 8
Mango (Mangifera indica) (Australia) 1 51±3 120 8
Mango, ripe (Mangifera indica) (India) 2 60±16 120 9
mean of three studies 51±5 120 8
413 Mango, low-fat frozen fruit dessert, Frutia TM (Weis Frozen Foods, Toowong, Qld, Australia) 42±3 100 10
414 Marmalade, orange (Australia) 48±9 30 9
415 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
416 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
417 Paw paw/papaya, raw
Paw paw (Carica papaya) (Australia) 1 56±6 120 5
Paw paw (papaya), ripe (India) 2 60±16 120 17
Papaya (Carica papaya) (Philippines) 1 60 120 9
mean of three studies 59±1 120 10
Peaches
418 Peach, raw (Canada) 28 120 4
Peach, raw (Italy) 56 120 5
mean of two studies 42±14 120 5
419 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
420 Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Vic, Australia) 58±11 120 9
421 Peach, canned in light syrup (Delmonte, Canadian Canners Ltd.) 52 120 9
422 Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) 62±9 120 11
Pears
423 Pear, raw, NS(Canada) 33 120 4
424 Pear, Winter Nellis, raw (New Zealand)1 34±4 120 4
425 Pear, Bartlett, raw (Canada) 41 120 3
426 Pear, raw, NS (Italy) 42 120 4
mean of four studies 38±2 120 4
427 Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) 25±6 120 4
428 Pear halves, canned in natural juice (SPC Ltd., Australia) 43±15 120 5
429 Pear, canned in pear juice, Bartlett (Delmonte, Canadian Canners Ltd.) 44 120 5
Pineapple
430 Pineapple, raw (Australia) 1 66±7 120 6
Pineapple (Ananas comosus), raw (Philippines) 1 51 120 8
mean of two studies 59±8 120 7
431 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 250 15
Plums
432 Plum, raw, NS (Canada) 24 120 3
Plum, raw, NS (Italy) 53 120 6
mean of two studies 39±15 120 5
433 Prunes, pitted (Sunsweet Growers Inc., Yuba City, CA, USA) 29±4 60 10
434 Raisins (Canada) 64±11 60 28
435 Rockmelon/Cantaloupe, raw (Australia) 1 65±9 120 4
436 Strawberries, fresh, raw (Sydney, NSW, Australia) 1 40±7 120 1
437 Strawberry jam 51±10 30 10
438 Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby's, Australia) 90±12 30 23
439 Sultanas 56±11 60 25
440 Tomato juice, no added sugar (Berri Ltd., Berri, SA, Australia) 1 38±4 250 4
441 Tropical Fruity Bitz TM, vitamin and mineral enriched dried fruit snack 41±3 15 5
(Blackmores Ltd., Australia)
442 Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia) 59±8 100 12
443 Watermelon, raw (Australia) 1 72±13 120 4
444 Wild Berry Fruity Bitz TM, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia) 35±4 15 4
Footnotes:
  1. Portions of the test food and the reference food contained 25 g carbohydrate.
  2. Both the test food and the reference food contained 75 g carbohydrate.
 
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