| 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 | ||||
| Vegetables | GI | gr/s | GL | |
| 1 | Broad beans (Canada) 1 | 79±16 | 80 | 9 |
| 2 | Green peas | |||
| Pea, frozen, boiled (Canada) 1 | 39 | 80 | 3 | |
| Pea, frozen, boiled (Canada) 1 | 51±6 | 80 | 4 | |
| Pea, green (Pisum Sativum) (India) 3 | 54±14 | 80 | 4 | |
| mean of three studies | 48±5 | 80 | 3 | |
| 3 | Pumpkin (South Africa) | 75±9 | 80 | 3 |
| 4 | 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 | ||||
| 5 | Beetroot (Canada) 1 | 64±16 | 80 | 5 |
| 6 | Carrots | |||
| Carrots, raw (Romania) 1,2 | 16 | 80 | 1 | |
| Carrots, peeled, boiled (Sydney, NSW, Australia) 1 | 32±5 | 80 | 1 | |
| Carrots, peeled, boiled (Sydney, NSW, Australia) 1 | 49±2 | 80 | 2 | |
| Carrots, NS (Canada) 1 | 92±20 | 80 | 5 | |
| mean of four studies | 47±16 | 80 | 3 | |
| 7 | Cassava, boiled, with salt (Kenya, Africa) | 46 | 100 | 12 |
| 8 | Parsnips (Canada) 1 | 97±19 | 80 | 12 |
| Potato | ||||
| 9 | Baked potato | |||
| Ontario, white, baked in skin (Canada) | 60 | 150 | 18 | |
| 10 | 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 | |
| 11 | 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 | |
| 12 | Boiled/cooked, white/Type NS | |||
| Type NS (Kenya, Africa) | 24 | 150 | 7 | |
| White, cooked (Romania) 2 | 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 | |
| 13 | 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 | |
| 14 | French Fries | |||
| French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada) | 75 | 150 | 22 | |
| 15 | 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 | |
| 16 | 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 | |
| 17 | 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 | |
| 18 | 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 | |
| 19 | Steamed potato | |||
| Potato, peeled, steamed 1 h (Solanum Tuberosum) (India) 3 | 65±11 | 150 | 18 | |
| Potato dumplings (white wheat flour, white potatoes, boiled in salted water (Italy)) | 52 | 150 | 24 | |
| 20 | 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 | |
| 21 | Swede | |||
| Swede (rutabaga) (Canada) 1 | 72±8 | 150 | 7 | |
| 22 | Tapioca | |||
| Tapioca boiled with milk (General Mills Canada Inc., Etobicoke, Canada) | 81 | 250 | 14 | |
| Tapioca (Manihot Utilissima), steamed 1 h (India) 3 | 70±10 | 250 | 12 | |
| 23 | Taro | |||
| Taro (Colocasia esculenta) peeled, boiled (Australia) | 54 | |||
| Taro, peeled, boiled (New Zealand) | 56±12 | |||
| mean of two studies | 55±1 | 150 | 4 | |
| 24 | 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 | |
Footnotes:
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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. | |||
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Food: Wheat
tortilla (Mexican) Mexico Glycemic Index Value: 30 Glycemic Index Range: 
Low
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Serve Size:
50 Carb per Serve (g): 20.7 Glycemic Load Value: 6.2 |
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