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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
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:
  1. Portions of the test food and the reference food contained 25 g carbohydrate.
  2. The low GI may be explained by the inclusion of rolled oats in the recipe.
  3. Both the test food and the reference food contained 75 g carbohydrate.
 
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