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Flour Containing Products
French baguette....................... 95
Wheat bread, gluten free........... 90
White bread............................. 78
Waffles....................................76
Donuts, plain........................... 76
Bread stuffing.......................... 74
Kaiser rolls...............................73
Bagel, white............................ 72
Melba toast............................. 70
Tortilla, corn............................ 70
Whole wheat bread................... 69
Most cakes & pastries............... 65
Rye flour bread..........................64
Hamburger bun..........................61
Cheese pizza............................60
Pita bread................................57
Pumpernickel bread................... 50
Oat bran bread..........................48
Mixed grain bread..................... 48
Cake, banana, w/ sugar............. 47
Sponge cake............................ 46
Breakfast Cereals
Puffed Rice.............................. 90
Rice Chex................................ 89
Cornflakes............................... 83
Corn Chex................................ 83
Rice Krispies............................ 82
Post Flakes.............................. 80
Coco Pops............................... 77
Total...................................... 76
Cheerios...................................74
Puffed Wheat........................... 74
Golden Grahams....................... 71
Cream of Wheat....................... 70
Shredded Wheat....................... 69
Sustain................................... 68
Grape Nuts.............................. 67
Nutri-Grain.............................. 66
Life........................................ 66
Oatmeal, quick......................... 61
Kelloggs Just Right....................59
Bran Chex................................ 58
Kelloggs Mini-Wheats................ 57
Muesli..................................... 56
Kelloggs Honey Smacks............. 55
Oat Bran................................. 55
Special K................................. 54
Bran Buds................................ 53
Red River Cereal....................... 49
Oatmeal, regular...................... 49
All-Bran................................... 42
Kelloggs Guardian..................... 41
All Bran Fruit & Oats................. 39
Cereal Grains
Rice, white, instant - 6 min........ 90
Tapioca, boiled w/milk................81
Millet.......................................71
Corn meal.................................69
Taco shells...............................68
Barley, rolled............................66
Couscous..................................65
Rice, white...............................58
Rice, brown...............................55
Sweet corn...............................55
Buckwheat................................55
Wheat, quick cooking.................54
Barley, cracked..........................50
Rice, parboiled..........................48
Rice, instant - 1 min..................46
Wheat kernels...........................41
Rye.........................................34
Barley, pearled..........................25
Rice Bran..................................19
Please note the differences in cereal grains in the way they are presented, such as in rice and barley. The more some of them are cooked, the more they affect blood sugar.
Pasta
Rice pasta, brown......................92
Gnocchi....................................67
Macaroni & Cheese....................64
Spaghetti, durum.......................55
Instant noodles.........................47
Linguini....................................46
Macaroni................................. 45
Spaghetti, white........................41
Ravioli, durum, meat filled..........39
Spaghetti, wholemeal.................37
Vermicelli.................................35
Fettuccini.................................32
Spaghetti, protein enriched.........27
These findings have been verified, butthey can seem confusing. As anexample - why should macaroni alonehave a reading of 45, while macaroniwith cheese (cheese has a rating ofless than 10) result in a reading of 64?
Because the processed cheese used in the macaroni and cheese had sugar added to it.
Cookies & Crackers
Puffed crispbread.......................81
Morning coffee cookies.............. 79
Rice cakes............................... 77
Vanilla wafers.......................... 77
Graham crackers...................... 74
Wheat Thins............................ 67
Rye crispbread......................... 65
Shortbread................................64
Chocolate chip cookies.............. 64
Oatmeal cookies w/o raisins........55
Sugars
Maltose................................. 105
Maltodextrin........................... 105
Glucose................................. 100
Sucrose................................... 64
High fructose corn syrup............ 62
Honey..................................... 58
Lactose................................... 46
Fructose................................ 21*
Agave nectar........................... 10
Artificial sweeteners................. >5
Stevia Liquid Extract....................0
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