The Glycemic Index And Weight Loss

 

The glycemic index and weight loss go together hand and hand. Of course relying on the glycemic index or GI is not the only thing to consider in dieting, but it is very important to pay attention to the glycemic index of the foods we eat.

What Is The Glycemic Index

Basically, the glycemic index is a way to measure the effects on your blood sugar that certain foods have.

This is important when it comes to dieting because having an even blood sugar level throughout the day will save you from cravings and excessive hunger.

When you eat foods with a high glycemic index value your blood sugar levels are raised rapidly.

Versus when you eat foods with a low glycemic index value your blood sugar levels are raised at a slower pace.

A rapid rise is usually followed by a crash which means that you feel hungry again. If you have ever eaten a large meal filled with high glycemic index foods and then been hungry an hour or two afterwards even though you stuffed yourself, you have experienced this first hand.

How To Calculate Glycemic Index

There is a rating of 0-100 placed on foods and that is how the GI is figured and Glucose of course is the highest. There is a glycemic index food list that will give you the foods and there ratings.

Let’s go over them and list some food examples. Those that have a rating of fifty five and below are conidered Low GI, fifty five through seventy are considered Medium GI, and those that are seventy and more are considered High GI.

Some examples of foods with a Low GI are: Custard, milk & yogurt, apples & apple juice, oranges, foods with whole grains, cherries, peaches, most beans, peas, and more.

Some examples of foods with a Medium GI are: Bread, banana’s, orange juice, popcorn, pizza, new potatoes, potato chips, raisins, ice cream and others.

Last but not least some examples of foods with High GI are: waffles, pumpkin, popcorn, sports drinks, rice, pretzels, french fries, watermelon and more.

Following the Glycemic Index helps with weight loss. If you eat foods with a Low GI they help you to feel full longer so you eat less.

Some dietitians do however feel as though the glycemic index is hard to base a diet off of because it is so different for individuals and hard to keep track of. There are many different things to consider when basing a diet on it such as how different foods react to your body.

FOOD LISTINGS   (alpha by and within categories)  Glycemic Index  Glycemic Load BAKERY PRODUCTS Cakes Angel food cake (Loblaw’s, Toronto, Canada) 67 19.4 Banana cake, made with sugar 47±8 17.9 Banana cake, made without sugar 55±10 16.0 Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis, MN, USA) 38±3 19.8 Croissant (Food City, Toronto, Canada) 67 17.4 Crumpet (Dempster’s Corporate Foods Ltd., Etobicoke, Canada) 69 13.1 Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia) 73±12 19.0 Doughnut, cake type (Loblaw’s, Canada) 76 17.5 Flan cake (Weston’s Bakery, Toronto, Canada) 65 31.2 Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia) 87±17 25.2 Pound cake (Sara Lee Canada, Bramalea, Canada) 54 15.1 Sponge cake, plain 46±6 16.6 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) 42±4 24.4 Muffins Apple, made with sugar4 44±6 12.8 Apple, made without sugar4 48±10 9.1 Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) 54±4 14.0 Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) 60±4 15.6 Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) 65±11 16.9 Bran (Culinar Inc., Grandma Martin’s Muffins, Aurora, Canada) 60 14.4 Blueberry (Culinar Inc., Canada) 59 17.1 Carrot (Culinar Inc., Canada) 62 19.8 Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) 53±5 14.8 Corn muffin, low-amylose5 102 29.6 Corn muffin, high-amylose5 49 Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) 69 24.2 Pancakes, prepared from shake mix (Green’s General Foods, Glendenning, NSW, Australia) 67±5 38.9 Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, Carrum Downs, Vic, Australia) 102±11 22.4 Pastry 59±6 15.3 Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) 85±14 17.9 Scones, plain, made from packet mix (Defiance Milling Co., Australia) 92±8 7.4 Waffles, Aunt Jemima (Quaker Oats Co. of Canada) 76 9.9 BEVERAGES Coca Cola ® Coca Cola®, soft drink (Coca Cola Amatil, Sydney, NSW, Australia) 53±7 13.8 Coca Cola®, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) 63 16.4 mean of two types 58±5 Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) 66±8 13.2 Fanta®, orange soft drink (Coca Cola Amatil, Australia) 68±6 23.1 Lucozade®, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) 95±10 39.9 Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) 33±9 13.5 Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)6 30±3 6.6 Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)6 34±3 8.5 Solo™, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)6 58±5 16.8 Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Berkeley Vale, NSW, Australia) 43±5 11.2 Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Australia) 46±5 11.0 Xpress, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia) 39±2 13.3 Juices Apple juice Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) 39±5 Apple juice, unsweetened 40 Apple juice, unsweetened (Allens, Toronto, Canada) 41 mean of three studies 40±1 11.6 Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) 44±2 13.2 Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) 37±3 10.4 Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) 43±3 14.2 Carrot juice, freshly made (Sydney, Australia)6 43±3 9.9 Cranberry juice cocktail (Ocean Spray®, Melbourne, Vic, Australia) 52±3 16.1 Cranberry juice cocktail (Ocean Spray® Inc., Lakeville-Middleboro, MA, USA) 68±3 24.5 Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 16.2 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 10.6 Orange juice Orange Juice (Canada) 46±6 Orange juice, unsweetened, reconstituted (Quelch®, Berri Ltd., Carlton, Vic, Australia) 53±6 mean of two studies 50±4 13.0 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 15.6 Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)6 38±4 3.4 Yakult®, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) 46±6 5.5 Sports drinks Gatorade® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) 78±13 11.7 Isostar® (Novartis Consumer Health, Nyon, Switzerland) 70±15 12.6 Sports Plus® (Berri Ltd., Berri, SA, Australia) 74±6 12.6 Sustagen Sport® (Mead Johnson, Rydalmere, NSW, Australia) 43±9 21.1 Drinks made from drinking mix powders Build-Up™ nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) 41±4 13.5 Complete Hot Chocolate mix made with hot water (Nestlé, Australia) 51±3 11.7 Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder (Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow’s milk 36±3 6.8 Malted milk powder in full-fat cow’s milk (Nestlé, Australia) 45±3 11.7 Milo™ (chocolate nutrient-fortified drink powder) Milo™ (Nestlé, Australia) dissolved in water 55±3 8.8 Milo™ (Nestlé, Auckland, New Zealand) dissolved in water 52±5 8.3 mean of two studies 54±2 Milo™ (Nestlé, Australia) dissolved in full-fat cow’s milk 35±2 8.8 Milo™ (Nestlé, New Zealand) dissolved in full-fat cow’s milk 36±3 9.4 mean of two studies 36±1 Nutrimeal™, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) 26±3 4.4 Quik™ (sweet drink powder) Quik™, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water 53±5 3.7 Quik™, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk 41±4 4.5 Quik™, strawberry (Nestlé, Australia), dissolved in water 64±8 5.1 Quik™, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk 35±3 4.2 BREADS Bagel, white, frozen (Lender’s Bakery, Montreal, Canada) 72 25.2 Baguette, white, plain (France) 95±15 14.3 French baguette with chocolate spread (France) 72±8 26.6 French baguette with butter and strawberry jam (France) 62±7 25.4 Pain au lait (Pasquier, France) 63±10 20.2 Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) 74 15.5 Barley Breads Coarse barley kernel bread, 75-80% kernels 75% kernels 27 5.4 80% scalded intact kernels (20% white wheat flour) 34 6.8 80% intact kernels (20% white wheat flour) 40 8.0 mean of three studies 34±4 Barley kernel bread, 50% kernels 50% kernels (Canada) 43 8.6 50% kibbled barley (Australia) 48 9.6 mean of two studies 46±2 9.2 Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) 57±6 6.3 Barley flour breads 100% barley flour (rye bread composition) (Canada) 67 8.7 Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) 67 13.4 Wholemeal barley bread, flat, thin, soft (50% regular barley flour, 50% high-fibre barley flour) (Sweden) 50 7.5 Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden) 43 4.7 Wholemeal barley flour (80%) and white wheat flour (20%) breads – fermented or with added organic acids or salts (Sweden) Wholemeal barley flour bread (used as reference for the 5 breads below)5 70 14.0 Wholemeal barley flour bread with sourdough (lactic acid)5 53 10.6 Wholemeal barley flour bread with lactic acid5 66 12.5 Wholemeal barley flour bread with calcium lactate5 59 11.8 Wholemeal barley flour bread with sodium propionate5 65 13.0 Wholemeal barley flour bread with higher dose sodium propionate5 57 10.8 Buckwheat bread Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) 47 9.9 Fruit Breads Bürgen™ Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) 44±5 5.7 Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) 54±6 8.1 Continental fruit loaf, wheat bread with dried fruit (Australia) 47±6 7.1 Happiness™ (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) 63±5 8.8 Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) 54±6 6.5 Hamburger bun (Loblaw’s, Toronto, Canada) 61 9.2 Kaiser rolls (Loblaw’s, Canada) 73 11.7 Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) 70 16.1 Gluten-free bread Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) 79±13 10.3 Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) 71 10.7 Gluten-free white bread, sliced (gluten-free wheat starch) (UK) 80 12.0 mean of two studies 76±5 11.4 Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) 69 9.0 Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) 76 9.9 mean of two studies 73±4 9.5 Oat Bread Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) 65 12.4 Oat bran bread 50% oat bran (Australia) 44 7.9 45% oat bran and 50% wheat flour (Sweden) 50 9.0 mean of two studies 47±3 8.5 Rice bread Rice bread, low-amylose Calrose rice (Pav’s Allergy Bakery, Ingleburn, NSW, Australia) 72±9 8.6 Rice bread, high-amylose Doongara rice (Pav’s Allergy Bakery, Australia) 61±9 7.3 Rye Bread Rye kernel (pumpernickel) bread Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 41 4.9 Rye kernel bread (Pumpernickel) (Canada) 41 4.9 Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) 46 5.1 Rye kernel bread, Pumpernickel (80% kernels) (Canada) 55 6.6 Cocktail, sliced (Kasselar Food Products, Toronto, Canada) 55 6.6 Cocktail, sliced (Kasselar Food Products, Canada) 62 7.4 mean of six studies 50±4 6.0 Rye bread, wholemeal Wholemeal rye bread (Canada) 41 Wholemeal rye bread (Canada) 62 Wholemeal rye bread (Canada) 63 Wholemeal rye bread (Canada) 66 mean of four studies 58±6 8.1 Rye breads, specialty Blackbread, Riga (Berzin’s Specialty Bakery, Sydney, NSW, Australia) 76±14 9.9 Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) 55±12 Bürgen™ Dark/Swiss rye (Tip Top Bakeries, Australia) 74±6 mean of two studies 65±10 6.5 Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 67 8.7 Light rye (Silverstein’s Bakery, Toronto, Canada) 68 9.5 Linseed rye (Rudolph’s Specialty Bakery Ltd., Toronto, Canada) 55 7.2 Roggenbrot, Vogel’s (Stevns & Co, Sydney, NSW, Australia) 59±5 8.3 Schinkenbrot, Riga (Berzin’s Specialty Bakery, Sydney, NSW, Australia) 86±15 12.0 Sourdough rye (Canada) 57 Sourdough rye (Australia) 48 mean of two studies 53±5 6.4 Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 56 7.3 Wheat Breads Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 52 10.4 Cracked wheat kernel – bulgur bread 50% cracked wheat kernel (Canada) 58 11.6 75% cracked wheat kernels (Canada) 48 9.6 mean of two studies 53±3 10.6 Spelt wheat breads White spelt wheat bread9 (Slovenia) 74 17.0 Wholemeal spelt wheat bread9 (Slovenia) 63 12.0 Scalded spelt wheat kernel bread9 (Slovenia) 67 14.7 Spelt multigrain bread® (Pav’s bakery, Australia) 54±10 6.5 White wheat flour bread White flour (Canada) 69±5 9.7 White flour (USA) 70 9.8 White flour, Sunblest™ (Tip Top Bakeries, Australia) 70 9.8 White flour (Dempster’s Corporate Foods Ltd., Canada) 71 9.9 White flour (South Africa) 71±7 9.2 White flour (Canada) 71 9.9 mean of six studies 70±0 9.8 White wheat flour bread, hard, toasted (Italian) 73 11.0 Wonder™, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) 71±9 Wonder™, enriched white bread (Interstate Brands Companies, USA) 72±4 Wonder™, enriched white bread (Interstate Brands Companies, USA) 77±3 mean of three studies 73±2 10.2 White Turkish bread (Turkey) 87 14.8 White bread with enzyme inhibitors White bread + acarbose (200mg) (Mexico) 18 3.1 White bread + acarbose (200mg) (Mexico) 50 8.5 mean in two groups of subjects 34±16 5.8 White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)5 48 5.8 White bread roll + 6 mg trestatin (Switzerland)5 29 3.5 White bread with soluble fiber White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 41 7.0 White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 65 11.1 mean in two groups of subjects 53±12 9.0 White bread eaten with vinegar as vinaigrette (Sweden) 45 6.8 White bread eaten with powdered dried seaweed (Nori alga) (Spain) 48 7.2 White bread containing Eurylon® high-amylose maize starch (France)12 42 8.0 White fiber-enriched bread White, high-fiber (Dempster’s Corporate Foods Ltd., Canada) 67 White, high-fiber (Weston’s Bakery, Toronto, Canada) 69 mean of two studies 68±1 8.8 White resistant starch-enriched bread Fibre White™ (Nature’s Fresh, Auckland, New Zealand) 77±10 11.6 Wonderwhite™ (Buttercup Bakeries, Australia) 80±8 11.2 Wholemeal wheat flour bread (whole wheat) Wholemeal flour (Canada) 52 6.2 Wholemeal flour (Canada) 64 7.7 Wholemeal flour (Canada) 65 7.8 Wholemeal flour (Canada) 67 8.0 Wholemeal flour (Canada) 67 8.0 Wholemeal flour (Canada) 69 8.3 Wholemeal flour (Canada) 71 8.5 Wholemeal flour (Canada) 72±6 8.6 Wholemeal flour (USA)5 73 10.2 Wholemeal flour (South Africa) 75±9 9.8 Wholemeal flour (Tip Top Bakeries, Australia) 77±9 9.2 Wholemeal flour (Tip Top Bakeries, Australia) 78±16 9.4 Wholemeal flour (Kenya) 87 11.3 mean of thirteen studies 71± 2 9.2 Wholemeal Turkish bread 49 7.8 Specialty wheat breads Bürgen® Mixed Grain bread (Australia) Bürgen® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia) 34±4 Bürgen® Mixed Grain 45±12 Bürgen® Mixed Grain 69±6 mean of three studies 49±10 5.4 Bürgen® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) 31±3 3.1 Bürgen® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) 36±4 3.2 English Muffin™ bread (Natural Ovens, USA) 77±7 10.8 Healthy Choice™ Hearty 7 Grain (Con Agra Inc., USA) 55±6 7.7 Healthy Choice™ Hearty 100% Whole Grain (Con Agra Inc., USA) 62±6 8.7 Helga’s™ Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) 68±9 9.5 Helga’s™ traditional wholemeal bread (Quality Bakers, Australia) 70±14 9.1 Hunger Filler™, whole grain bread (Natural Ovens, USA) 59±8 7.7 Molenberg™ (Goodman Fielder, Auckland, New Zealand) 75±10 Molenberg™ (Goodman Fielder, New Zealand) 84±8 mean of two studies 80±5 11.2 9-Grain Multi-Grain (Tip Top Bakeries, Australia) 43±5 6.0 Multigrain Loaf, spelt wheat flour (Australia) 54±10 8.1 Multigrain (50% kibbled wheat grain) (Australia) 43 6.0 Nutty Natural™, whole grain bread (Natural Ovens, USA) 59±7 7.1 Performax™ (Country Life Bakeries, Dandenong, Vic, Australia) 38±3 4.9 Ploughman’s™ Wholegrain, original recipe (Quality Bakers, Australia) 47 6.6 Ploughman’s™ Wholemeal, smooth milled (Quality Bakers, Australia) 64±10 8.3 Semolina Bread (Kenya) 64 Sourdough wheat (Australia) 54 7.6 Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) 50±6 5.0 Stay Trim™, whole grain bread (Natural Ovens, USA) 70±10 10.5 Sunflower & Barley bread, Riga brand (Berzin’s Specialty Bakery, Australia) 57±6 7.4 Vogel’s Honey & Oats (Stevns & Co., Sydney, NSW, Australia) 55±5 7.7 Vogel’s Roggenbrot (Stevns & Co., Australia) 59±5 8.3 Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) 74 16.3 100% Whole Grain™ bread (Natural Ovens, USA) 51±11 6.6 White wheat flour flatbread (Sweden) 79 12.6 Unleavened Breads Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) 75±9 12.0 Middle Eastern flatbread 97±29 15.5 Pita bread, white (Canada) 57 9.7 Wheat flour flatbread (India) 66±9 10.6 Amaranth : wheat (25:75) composite flour flatbread (India) 66±10 9.9 Amaranth : wheat (50:50) composite flour flatbread (India) 76±20 11.4 BREAKFAST CEREALS AND RELATED PRODUCTS All-Bran™ (high-fiber, extruded wheat bran cereal) All-Bran™ (Kellogg’s, Pagewood, NSW, Australia)13 30 4.5 All-Bran™ (Kellogg’s, Battle Creek, MI, USA) 38 8.7 All-Bran™ (Kellogg’s Inc., Etobicoke, Canada) 50 11.5 All-Bran™ (Kellogg’s Inc., Canada) 51±5 11.7 mean of four studies 42±5 All-Bran Fruit ‘n Oats™ (Kellogg’s, Australia) 39 6.6 All-Bran Soy ‘n Fibre™ (Kellogg’s, Australia) 33±3 4.6 Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) 97±19 18.4 Barley porridge Wholemeal barley flour porridge (100% regular barley) (flour:water = 1:3), boiled 2.5 min (Sweden) 68 23.1 Wholemeal high-fibre barley flour porridge (50% regular barley flour: 50% high-fibre barley flour) (Sweden) 55 8.3 Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) 62 17.4 Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) 65 18.2 Bran Buds™ (Kellogg’s Inc., Canada)15 58 7.0 Bran Buds with psyllium (Kellogg’s Inc., Canada)15 47 5.6 Bran Chex™ (Nabisco Brands Ltd., Toronto, Canada)15 58 11.0 Bran Flakes™ (Kellogg’s, Australia) 74 13.3 Cheerios™ (General Mills Inc., Etobicoke, Canada)15 74 14.8 Chocapic™ (Nestlé, France) 84±9 21.0 Coco Pops™ (cocoa flavoured puffed rice) Coco Pops™ (Kellogg’s, Australia) 77±8 Coco Pops™ (Kellogg’s, Australia) 77±3 mean of two studies 77 20.0 Corn Bran™ (Quaker Oats Co. of Canada, Peterborough, Canada)15 75 15.0 Corn Chex™ (Nabisco Brands Ltd., Canada)15 83 20.8 Cornflakes™ Cornflakes™ (Kellogg’s, Auckland, New Zealand) 72±16 18.0 Cornflakes™ (Kellogg’s, Australia) 77 19.3 Cornflakes™ (Kellogg’s Inc., Canada) 80±6 20.8 Cornflakes™ (Kellogg’s Inc., Canada) 86 22.4 Cornflakes™ (Kellogg’s, USA)5 92 23.9 mean of five studies 81±3 21.1 Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)15 74 17.0 Cornflakes, Crunchy Nut™ (Kellogg’s, Australia) 72±4 17.3 Corn Pops™ (Kellogg’s, Australia) 80±4 20.8 Cream of Wheat™ (Nabisco Brands Ltd., Canada)15 66 17.2 Cream of Wheat™, Instant (Nabisco Brands Ltd., Canada)15 74 22.2 Crispix™ (Kellogg’s Inc., Canada)15 87 21.8 Energy Mix™ (Quaker, France) 80±7 19.2 Froot Loops™ (Kellogg’s, Australia) 69±9 17.9 Frosties™, sugar-coated cornflakes (Kellogg’s, Australia) 55 14.3 Fruitful Lite™ (Hubbards, Auckland, New Zealand) 61±20 12.2 Fruity-Bix™, berry (Sanitarium, Auckland, New Zealand) 113±10 24.9 Golden Grahams™ (General Mills Inc., Canada)15 71 17.8 Golden Wheats™ (Kellogg’s, Australia) 71±8 16.3 Grapenuts™ Grapenuts™ (Post, Kraft General Foods Inc., Toronto, Canada)15 67 12.7 Grapenuts™ (Kraft Foods Inc., Port Chester, NY, USA) 75±6 16.5 mean of two studies 71±4 14.9 Grapenuts™ Flakes (Post, Kraft General Foods Inc., Canada)15 80 17.6 Guardian™ (Kellogg’s, Australia) 37±9 4.4 Healthwise™ for bowel health (Uncle Toby’s, Wahgunyah, Vic, Australia) 66±9 11.9 Healthwise™ for heart health (Uncle Toby’s, Australia) 48±5 9.1 Honey Rice Bubbles™ (Kellogg’s, Australia) 77±4 20.8 Honey Smacks™ (Kellogg’s, Australia) 71±10 16.3 Hot cereal, apple & cinnamon (Con Agra Inc., USA) 37±6 8.1 Hot cereal, unflavoured (Con Agra Inc., USA) 25±5 4.8 Just Right™ (Kellogg’s, Australia) 60±15 13.2 Just Right Just Grains™ (Kellogg’s, Australia) 62±11 14.3 Komplete™ (Kellogg’s, Australia) 48±5 10.1 Life™ (Quaker Oats Co., Canada)15 66 16.5 Mini Wheats™, whole wheat (Kellogg’s, Australia) 58±8 12.2 Mini Wheats™, blackcurrant (Kellogg’s, Australia) 72±10 15.1 Muesli Muesli, NS8 (Canada) 66±9 15.8 Alpen Muesli (Wheetabix, France) 55±10 10.5 Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk 39±6 7.4 Muesli, Lite (Sanitarium, New Zealand) 54±12 9.7 Muesli, Natural (Sanitarium, New Zealand) 57±9 10.8 Muesli, Natural (Sanitarium, Australia) 40±6 7.6 mean of two studies 49±9 9.8 Muesli, No Name (Sunfresh Ltd., Toronto, Canada)15 60 10.8 Muesli, Swiss Formula (Uncle Toby’s, Australia) 56±8 9.0 Muesli, toasted (Purina, Sydney, NSW, Australia) 43±4 7.3 Nutrigrain™ (Kellogg’s, Australia) 66±12 9.9 Oat ‘n Honey Bake™ (Kellogg’s, Australia) 77±11 13.1 Oat bran Oat bran, raw (Quaker Oats Co., Canada)15 50 2.5 Oat bran, raw 59 3.0 mean of two studies 55±5 2.8 Porridge made from rolled oats Porridge (Uncle Toby’s, Australia)13 42 8.8 Porridge (Canada)16 49±8 11.3 Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia) 51±8 10.7 Porridge (Hubbards, New Zealand) 58±9 12.2 Porridge (Australia) 58±4 12.2 Porridge (Canada) 62 14.3 Porridge (Canada) 69 15.9 Porridge (USA)6 75 17.3 mean of eight studies 58±4 12.8 Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden) 74 23.7 Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden) 55 14.9 Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden) 69 18.6 Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden) 50 13.5 Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden) 80 21.6 Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden) 53 14.3 Instant Porridge Quick Oats (Quaker Oats Co., Canada) 65 One Minute Oats (Quaker Oats Co., Canada)15 66 mean of two studies 66±1 17.2 Pop Tarts™, Double Chocolate (Kellogg’s, Australia) 70±2 25.2 Pro Stars™ (General Mills Inc., Canada)15 71 17.0 Puffed Wheat Puffed Wheat (Quaker Oats Co., Canada)15 67 13.4 Puffed Wheat (Sanitarium, Australia) 80±11 16.8 mean of two studies 74±7 15.5 Raisin Bran™ (Kellogg’s, USA) 61±5 11.6 Red River Cereal (Maple Leaf Mills, Toronto, Canada) 49 10.8 Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia) 19±3 2.7 Rice Bubbles™ (puffed rice) Rice Bubbles™ (Kellogg’s, Australia)13 81 Rice Bubbles™ (Kellogg’s, Australia) 85±3 Rice Bubbles™ (Kellogg’s, Australia) 95 mean of three studies 87±4 22.6 Rice Chex™ (Nabisco Brands Ltd., Canada)15 89 23.1 Rice Krispies™ (Kellogg’s Inc., Canada)15 82 21.3 Shredded Wheat Shredded Wheat (Canada) 67±10 13.4 Shredded Wheat™ (Nabisco Brands Ltd., Canada)15 83 16.6 mean of two studies 75±8 15.0 Special K™ – formulation of this cereal varies in different countries Special K™ (Kellogg’s, Australia) 54±4 11.3 Special K™ (Kellogg’s, USA) 69±5 14.5 Special K™ (Kellogg’s, France) 84±12 20.2 Soy Tasty™ (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia) 60±5 12.0 Soytana™, Vogel’s, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), (Specialty Cereals, Mt Kuring-gai, NSW, Australia) 49±3 12.3 Sultana Bran™ (Kellogg’s, Australia) 73±13 13.9 Sustain™ (Kellogg’s, Australia)13 68 15.0 Team™ (Nabisco Brands Ltd., Canada)15 82 18.0 Thank Goodness™ (Hubbards, New Zealand) 65±18 15.0 Total™ (General Mills Inc., Canada)15 76 16.7 Ultra-bran™, Vogel’s, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) (Specialty Cereals, Australia) 41±4 5.3 Wheat-bites™ (Uncle Toby’s, Australia) 72±11 18.0 Wheat biscuits (plain flaked wheat) Vita-Brits™ (Uncle Toby’s, Australia)13 61 12.2 Vita-Brits™ (Uncle Toby’s, Australia) 68±6 13.6 Weet-Bix™ (Sanitarium, Australia) 69 11.7 Weet-Bix™ (Sanitarium, Australia) 69±4 11.7 Weetabix™ (Weetabix of Canada Ltd., Thornhill, Canada)15 74 16.3 Weetabix™ (Weetabix of Canada Ltd.) 75±10 16.5 Whole wheat Goldies™ (Kellogg’s, Australia) 70±4 14.0 mean of seven studies 70±2 13.3 Wheat biscuits (flaked wheat) with additional ingredients Good Start™, muesli wheat biscuits (Sanitarium, Australia) 68±4 13.6 Hi-Bran Weet-Bix™, wheat biscuits with extra wheat bran (Sanitarium, Australia) 61±4 10.4 Hi-Bran Weet-Bix™ with soy and linseed (Sanitarium, Australia) 57±3 9.1 Honey Goldies™ (Kellogg’s Australia) 72±3 15.1 Lite-Bix™, plain, no added sugar (Sanitarium, Australia) 70±3 14.0 Oat bran Weet-Bix™ (Sanitarium, Australia) 57±4 11.4 Sultana Goldies™ (Kellogg’s Australia) 65±6 13.7 BREAKFAST CEREAL BARS Crunchy Nut Cornflakes™ bar (Kellogg’s, Australia) 72±6 18.7 Fibre Plus™ bar (Uncle Toby’s, Australia) 78±9 17.9 Fruity-Bix™ bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, Australia) 56±4 10.6 Fruity-Bix™ bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Australia) 51±4 9.7 K-Time Just Right™ bar (Kellogg’s, Australia) 72±4 17.3 K-Time Strawberry Crunch™ bar (Kellogg’s, Australia) 77±5 19.3 Rice Bubble Treat™ bar (Kellogg’s, Australia) 63±11 15.1 Sustain™ bar (Kellogg’s, Australia) 57±10 14.3 CEREAL / GRAINS Amaranth Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) 97±19 21.3 Barley Pearl Barley Barley, pearled (Canada) 22 Barley (Canada) 22 Barley, pot, boiled in salted water 20 min (Gouda’s foods, Concord, Canada) 25±2 Barley (Canada) 27 Barley, pearled (Canada) 29 mean of five studies 25±1 10.5 Barley (Hordeum vulgare) (India) 37 Barley (Hordeum vulgare) (India) 48 mean of two groups of subjects 43±6 18.1 Barley, cracked (Malthouth, Tunisia) 50 21.0 Barley, rolled (Australia) 66±5 25.1 Buckwheat Buckwheat (Canada) 49 Buckwheat (Canada) 51±10 Buckwheat (Canada) 63 mean of three studies 54±4 16.2 Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden) 45 13.5 Corn/Maize Maize (Zea Mays), flour made into chapatti (India) 59 Maize meal porridge/gruel (Kenya) 109 Cornmeal Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada) 68 8.8 Cornmeal + margarine (McNair Products Co. Ltd., Canada) 69 8.3 mean of two studies 69±1 9.0 Sweet corn Sweet corn, ‘Honey & Pearl’ variety (New Zealand) 37±12 11.1 Sweet corn, on the cob, boiled 20 min (Australia) 48 14.4 Sweet corn (Canada) 59±11 19.5 Sweet corn (USA) 60 19.8 Sweet corn (USA) 60 19.8 Sweet corn (South Africa) 62±5 20.5 mean of six studies 53±4 17.0 Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA) 46 12.9 Sweet corn, frozen, reheated in microwave (Green Giant Pillsbury Ltd., Toronto, Canada) 47 15.5 Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada) 68 8.2 Couscous Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA) 61 Couscous, boiled 5 min (Tunisia) 69 mean of two studies 65±4 22.8 Millet Millet, boiled (Canada) 71±10 25.6 Millet flour porridge (Kenya) 107 Rice, white Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia) 69±7 36.6 White (Oryza sativa), boiled (India) 69±15 29.7 Rice, boiled white, type NS8 Type NS, eaten alone (France) 45 13.5 Type NS (India) 48 18.2 Type NS (Canada) 51 21.4 Type NS (France) 52 18.7 Type NS (Canada) 56 23.5 Type NS (Pakistan) 69 26.2 Type NS (Canada) 72±9 30.2 Type NS, boiled in salted water (India) 72 27.4 Type NS, boiled 13 min (Italy) 102 30.6 Type NS (Kenya) 112 47.0 Type NS, boiled (France) 43 12.9 Type NS, boiled (France) 47 14.1 mean of 12 studies 64±7 23.0 Type NS, boiled in salted water, refrigerated 16-20h, reheated (India) 53 20.1 Type NS, boiled 13 min, then baked 10 min (Italy) 104 31.2 Long grain, boiled Long grain, boiled 5 min (Canada) 41 16.4 Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, Wetherill Park, NSW, Australia ) 50 21.5 Gem long grain (Dainty Food Inc., Toronto, Canada) 55 22.0 Long grain, white (Uncle Bens, Auckland, New Zealand) 56±7 24.1 Long grain, boiled 25 min (Surinam) 56±2 24.1 Gem long grain (Dainty Food Inc., Canada) 57 22.8 Long grain, boiled 15 min 58 23.2 Gem long grain (Dainty Food Inc., Canada) 60 24.0 Gem long grain (Dainty Food Inc., Canada) 60 24.0 Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada) 64±3 25.6 mean of 10 studies 56±2 23.0 Rice, long grain, quick-cooking varieties Long grain, parboiled 10 min cooking time (Uncle Ben’s, Masterfoods, Belgium) 68±6 25.2 Long grain, parboiled, 20 min cooking time (Uncle Ben’s, Masterfoods, Belgium) 75±7 27.8 Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben’s, Masterfoods King’s Lynn, Norfolk, UK) 52±5 19.2 Rice, specialty rices Cajun Style, Uncle Ben’s® (Effem Foods Ltd., Bolton, Canada) 51 18.9 Garden Style, Uncle Ben’s® (Effem Foods Ltd., Canada) 55 20.4 Long Grain and Wild, Uncle Ben’s® (Effem Foods Ltd., Canada) 54 20.0 Mexican Fast and Fancy, Uncle Ben’s® (Effem Foods Ltd., Canada) 58 21.5 Saskatchewan wild rice (Canada) 57 18.2 Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand) 86±10 37.0 Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand) 98±7 31.4 Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109±10 45.8 Rice, white low-amylose Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia) 83±13 35.7 Sungold, Pelde, parboiled (Rice Growers Co-op., Australia) 87±7 37.4 Waxy (0-2% amylose) (Rice Growers Co-op., Australia) 88±11 37.8 Pelde, white (Rice Growers Co-op., Australia) 93±11 40.0 White, low-amylose, boiled (Turkey) 139 59.8 Rice, white high-amylose Bangladeshi rice variety BR16 (28% amylose) 37 14.4 Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min 39 15.2 mean of two studies 38 14.8 Doongara, white (Rice Growers Co-op., Australia) 50±6 Doongara, white (Rice Growers Co-op., Australia) 64±9 Doongara, white (Rice Growers Co-op., Australia) 54±7 mean of three studies 56±4 21.8 Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan) 48±8 18.2 Basmati Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia) 58±8 22.0 Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben’s Express® (Masterfoods. Kings Lynn, Norfolk, UK) 57±4 23.4 Quick cooking white basmati, cooked 10 min, Uncle Ben’s® Superior (Masterfoods Olen, Belgium) 60±5 22.8 Rice, brown Brown (Canada) 66±5 21.8 Brown, steamed (USA)5 50 16.5 Brown (Oriza Sativa), boiled (South India)5 50±19 16.5 mean of three studies 55±5 18.2 Calrose brown (Rice Growers Co-op., Australia) 87±8 33.1 Doongara brown, high amylose (Rice Growers Co-op., Australia) 66±7 24.4 Pelde brown (Rice Growers Co-op., Australia) 76±6 28.9 Parboiled, cooked 20 min, Uncle Ben’s Natur-reis ® (Masterfoods Olen, Belgium) 64±7 23.0 Sunbrown Quick™ (Rice Growers Co-op., Australia) 80±7 30.4 Instant/puffed rice Instant rice, white, boiled 1 min (Canada) 46 19.3 Instant rice, white, cooked 6 min (Trice brand, Australia) 87 36.5 Puffed, white, cooked 5 min, Uncle Ben’s Snabbris® (Masterfoods Olen, Belgium) 74±5 31.1 mean of three studies 69±12 29.0 Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia) 94±7 39.5 Parboiled rice Parboiled rice (Canada) 48 17.3 Parboiled rice (USA) 72 25.9 Converted, white, Uncle Ben’s® (Effem Foods Ltd., Canada) 45 16.2 Converted, white, boiled 20-30 min, Uncle Ben’s® (Masterfoods USA, Vernon, CA) 38 13.7 Converted, white, long grain, boiled 20-30 min, Uncle Ben’s® (Masterfoods USA) 50 18.0 Boiled, 12 min (Denmark)6 39 14.0 Boiled, 12 min (Denmark) 42 15.1 Boiled, 12 min (Denmark) 43 15.5 Boiled, 12 min (Denmark) 46 16.6 Long grain, boiled 5 min (Canada) 38 13.7 Long grain, boiled, 10 min (USA)5 61 22.0 Long grain, boiled 15 min (Canada) 47 16.9 Long grain, boiled 25 min (Canada) 46 16.6 mean of thirteen studies 47±3 16.9 Parboiled rice, eaten as part of a traditional Indian meal (India)5 99 Parboiled, low-amylose Bangladeshi rice variety BR2, parboiled (12% amylose) 51 19.4 Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op., Australia) 87±7 33.9 Parboiled, high-amylose Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op., Australia) 50±6 19.5 Bangladeshi rice variety BR16, parboiled (28% amylose) 35 13.0 Bangladeshi rice variety BR16, traditionally parboiled (27% amylose) 32 12.2 Bangladeshi rice variety BR16, pressure parboiled (27% amylose) 27 11.1 Bangladeshi rice variety BR4, parboiled (27% amylose) 33 12.5 Mean of 5 studies 35±4 13.7 Rye, whole kernels Rye, whole kernels (Canada) 29 11.0 Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) 34 12.9 Rye, whole kernels (Canada) 39 14.8 mean of three studies 34±3 12.9 Wheat Wheat, whole kernels Wheat, whole kernels (Triticum aestivum) (India)11 30±9 11.4 Wheat, whole kernels (Canada) 42 13.9 Wheat, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) 44 14.5 Wheat, whole kernels (Canada) 48 15.8 mean of four studies 41±3 13.9 Wheat, type NS8 (India) 90 34.2 Wheat, precooked kernels Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France) 52±4 19.2 Durum wheat, precooked, cooked 10 min (Ebly, France) 50±5 16.5 Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France) 40±5 15.6 Quick cooking (White Wings, Sydney, NSW, Australia) 54±11 25.2 Semolina Semolina, roasted at 105 °C then gelatinised with water (India) 55±9 Semolina, steamed and gelatinised (India) 54±13 mean of two studies 55±1 6.1 Cracked wheat (bulgur/bourghul) Bulgur, boiled (Canada) 46 Bulgur, boiled in 800 mL water 20 min (Canada) 46 Bulgur, boiled 20 min (Canada) 46 Bulgur, boiled 20 min (Canada) 53 mean of four studies 48±2 12.5 COOKIES Arrowroot Arrowroot (McCormicks’s, Interbare Foods, Toronto, Canada) 63 12.6 Arrowroot plus (McCormicks’s, Canada) 62 11.2 Milk Arrowroot™ (Arnotts, Sydney, NSW, Australia) 69±7 12.4 mean of three studies 65±2 12.4 Barquette Abricot (LU, Ris, Orangis, France) 71±6 22.7 Bebe Dobre Rano Chocolate (Opavia/LU, Czech Republic) 57±9 18.8 Bebe Dobre Rano Honey and Hazelnuts (Opavia/LU, Czech Republic) 51±9 17.3 Bebe Jemne Susenky (Opavia/LU, Czech Republic) 67±11 13.4 COOKIES (DIGESTIVES) Digestives (Canada) 55 Digestives (Canada) 59±7 Digestives, Peak Freans (Nabisco Ltd., Toronto, Canada) 62 mean of three studies 59±2 9.4 Digestives, gluten-free (maize starch) (Nutricia Dietary Care Ltd., Redish, Stockport, UK) 58 9.9 Evergreen met Krenten (LU, Netherlands) 66±12 13.9 Golden Fruit (Griffin’s Foods Ltd., Auckland, New Zealand) 77±25 13.1 Graham Wafers (Christie Brown & Co., Toronto, Canada) 74 13.3 Gran’Dia Banana, Oats and Honey (LU, Brazil) 28±5 6.4 Grany en-cas Abricot (LU, France) 55±6 8.8 Grany en-cas Fruits des bois (LU, France) 50±5 7.0 Grany Rush Apricot (LU, Netherlands) 62±3 12.4 Highland Oatmeal™ (Westons biscuits, Sydney, NSW, Australia) 55±8 9.9 Highland Oatcakes (Walker’s Shortbread Ltd., Aberlour-on-Spey, Scotland) 57 8.6 LU P’tit Déjeuner Chocolat (LU, France) 42±5 14.3 LU P’tit Déjeuner Miel et Pépites Chocolat (LU, France) 45±5 15.8 LU P’tit Déjeuner Miel et Pépites Chocolat (LU, France) 52±3 18.2 LU P’tit Déjeuner Miel et Pépites Chocolat (LU, France) 49±8 17.2 mean of three studies 49±2 17.2 Maltmeal wafer (Griffin’s Foods Ltd., New Zealand) 50±10 8.5 Morning Coffee™ (Arnotts, Australia) 79±6 15.0 Nutrigrain Fruits des bois (Kellogg’s, France) 57±4 13.1 Oatmeal (Canada) 54±4 9.2 Oro (Saiwa, Italy) 61±9 19.5 Oro (Saiwa, Italy) 67±17 21.4 mean of two studies 64±3 20.5 Petit LU Normand (LU, France) 51±3 9.7 Petit LU Roussillon (LU, France) 48±4 8.6 Prince Energie+ (LU, France) 73±5 12.4 Prince fourré chocolat (LU, France) 53±5 Prince fourré chocolat (LU, France) 50±5 mean of two studies 52±2 15.6 Prince Meganana Chocolate (LU, Spain) 49±12 17.6 Prince Petit Déjeuner Vanille (LU, France and Spain) 45±6 16.2 Rich Tea (Canada) 55±4 10.5 Sablé des Flandres (LU, France) 57±10 8.6 Shortbread (Arnotts, Australia) 64±8 10.2 Shredded Wheatmeal™ (Arnotts, Australia) 62±4 11.2 Snack Right Fruit Slice (97% fat-free) (Arnott’s, Australia) 45±3 8.6 Thé (LU, France) 41±7 6.6 Vanilla Wafers (Christie Brown & Co., Canada) 77 13.9 Véritable Petit Beurre (LU, France) 51±8 9.2 CRACKERS Breton wheat crackers (Dare Foods Ltd., Kitchener, Canada) 67 9.4 Corn Thins, puffed corn cakes, gluten-free (Real Foods, St Peters, NSW, Australia) 87±10 17.4 Cream Cracker (LU Triumfo, Brazil) 65±11 11.1 High-calcium cracker (Danone, Malaysia) 52±8 8.8 Jatz™, plain salted craker biscuits (Arnotts, Australia) 55±5 9.4 Puffed Crispbread (Westons, Australia) 81±9 15.4 Puffed rice cakes Puffed rice cakes, white (Rice Growers Co-op., Leeton, NSW, Australia) 82±11 17.2 Rice cakes, Calrose rice (low-amylose) (Rice Growers Co-op., Australia) 91±7 19.1 Rice cakes, Doongara rice (high-amylose) (Rice Growers Co-op., Australia) 61±5 12.8 mean of three studies 78±9 16.4 Rye crispbread Rye crispbread (Canada) 63 10.1 Ryvita™ (Canada) 69±10 11.0 High-fiber rye crispbread (Ryvita Company Ltd., Poole, Dorset, UK) 59 8.9 Rye crispbread (Ryvita Company Ltd., UK) 63 11.3 mean of four studies 64±2 10.2 Kavli™ Norwegian Crispbread (Players Biscuits, Sydney, NSW, Australia) 71±7 11.4 Sao™, plain square crackers (Arnotts, Australia) 70±9 11.9 Stoned Wheat Thins (Christie Brown & Co., Canada) 67 11.4 Water cracker Water cracker (Canada) 63±9 11.3 Water cracker (Arnotts, Australia) 78±11 14.0 mean of two studies 71±8 12.8 Premium Soda Crackers (Christie Brown & Co., Canada) 74 12.6 Vita-wheat™, original, crispbread (Arnott’s, Australia) 55±4 10.5 DAIRY PRODUCTS AND ALTERNATIVES Custard No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia) 35±2 6.0 Custard, home made from milk, wheat starch, and sugar (Australia) 43±10 7.3 TRIM™, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia) 37±4 5.6 mean of three studies 38±2 6.1 Ice cream, Regular/NS8 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 7.9 Ice cream, Reduced- or Low-fat Ice cream, low-fat, vanilla, ‘Light’ (Peter’s, Sydney, NSW, Australia) 50±8 3.0 Ice-cream, low-fat (1.2 % fat), Prestige Light rich vanilla (Norco, Lismore, NSW, Australia)6 47±5 4.7 Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia)6 37±4 5.2 Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia)6 39±3 4.7 Ice cream, Premium (high-fat) Ice cream, premium, Ultra chocolate, 15% fat (Sara Lee, Gosford, NSW, Australia) 37±3 3.3 Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia) 38±3 3.4 Milk, full-fat Full-fat (Italy) 11 Full-fat (3% fat, Skånemejerier, Malmö, Sweden)6 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 3.2 Fermented cow’s milk (ropy milk, långfil, 3% fat) (Arla, Gävle, Sweden)6 11 Fermented cow’s milk (filmjölk, 3% fat) (Skånemejerier, Malmö, Sweden)6 11 mean of two foods 11 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 3.2 Milk, skim (Canada) 32±5 4.2 Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia) 61±6 16.5 Milk, low-fat, chocolate, with aspartame, Lite White™ (Dairy Farmers, Australia) 24±6 3.6 Milk, low-fat, chocolate, with sugar, Lite White™ (Dairy Farmers, Australia) 34±4 8.8 Mousse, reduced-fat, prepared from commerical mousse mix with water Butterscotch, 1.9% fat (Nestlé, Australia) 36±4 3.6 Chocolate, 2% fat (Nestlé, Australia) 31±4 3.4 Hazelnut, 2.4% fat (Nestlé, Australia) 36±4 3.6 Mango, 1.8% fat (Nestlé, Australia) 33±5 3.6 Mixed berry, 2.2% fat (Nestlé, Australia) 36±5 3.6 Strawberry, 2.3% fat (Nestlé, Australia) 32±3 3.2 mean of six foods 34±1 3.4 Pudding instant, chocolate, made from powder and whole milk (White Wings, Sydney, NSW, Australia) 47±4 7.5 instant, vanilla, made from powder and whole milk (White Wings, Australia) 40±4 6.4 mean of two foods 44±4 7.0 Yoghurt Yoghurt, type NS8 (Canada) 36±4 3.2 Low-fat yoghurt Low-fat, fruit, aspartame, Ski™ (Dairy Farmers, Australia) 14±4 1.8 Low-fat, fruit, sugar, Ski™ (Dairy Farmers, Australia) 33±7 10.2 Low-fat (0.9%), fruit, wild strawberry (Ski d’lite™, Dairy Farmers, Australia) 31±14 9.3 Non-fat yoghurt, sweetened with acesulfame K and Splenda Diet Vaalia™, exotic fruits (Pauls Ltd., Australia)6 23±2 3.7 Diet Vaalia™, mango (Pauls Ltd., Australia)6 23±2 3.2 Diet Vaalia™, mixed berry (Pauls Ltd., Australia)6 25±3 3.3 Diet Vaalia™, strawberry (Pauls Ltd., Australia)6 23±2 3.0 Diet Vaalia™, vanilla (Pauls Ltd, Australia)6 23±2 3.0 mean of five foods 24±1 3.4 Reduced-fat yoghurt Reduced-fat, Vaalia™, apricot & mango (Pauls Ltd., Australia)6 26±4 7.8 Reduced-fat, Vaalia™, french vanilla (Pauls Ltd., Australia)6 26±4 2.6 Reduced-fat, Extra-Lite™, strawberry (Pauls Ltd., Australia)6 28±4 9.2 mean of three foods 27±1 6.5 Yoghurt drink, reduced-fat, Vaalia™, tropical passionfruit (Pauls Ltd., Australia)6 38±4 11.0 Soy-based dairy product alternatives Soy milks (containing maltodextrin) Soy milk, full-fat (3%), 0 mg calcium, Original (So Natural Foods, Taren Point, NSW, Australia)6 44±5 7.5 Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)6 36±4 6.5 Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)6 44±3 7.5 Soy milk drinks Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia)6 30±3 6.6 Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)6 34±3 8.5 mean of two drinks 32±2 7.4 Up & Go™, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Berkeley Vale, NSW, Australia) 43±5 11.2 Up & Go™, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Australia) 46±5 11.0 mean of two drinks 45±2 11.3 Xpress™, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia) 39±2 13.3 Soy yoghurt Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)6 50±3 13.0 Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA) 115±14 10.4 FRUIT AND FRUIT PRODUCTS Apples, raw Apple, NS8 (Denmark) 28 3.6 Apple, Braeburn (New Zealand)6 32±4 4.2 Apple, NS8 (Canada) 34 5.4 Apple, Golden Delicious (Canada) 39±3 6.2 Apple, NS8 (USA) 40 6.4 Apple, NS8 (Italy) 44 5.7 mean of six studies 38±2 5.7 Apple juice Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia) 39±5 9.8 Apple juice, unsweetened (USA) 40 11.6 Apple juice, unsweetened (Allens, Toronto, Canada) 41 12.3 mean of three studies 40±1 11.2 Apple, dried (Australia) 29±5 9.9 Apricots Apricots, raw, NS8 (Italy) 57 5.1 Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada ) 64 12.2 Apricots, dried (Australia) 30±7 8.1 Apricots, dried (Wasco foods, Montreal, Canada) 32 9.6 mean of two studies 31±1 8.7 Apricot fruit bar, pureed dried apricot filling in wholemeal pastry (Mother Earth, Auckland, New Zealand) 50±8 17.0 Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia) 55±7 7.2 Apricot Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Balgowlah, NSW, Australia) 42±3 5.0 Banana, raw Banana (Canada) 46 11.5 Banana (Italy) 58 13.3 Banana (Canada) 58 14.5 Banana (Canada) 62±9 15.5 Banana (South Africa) 70±5 16.1 Banana, ripe (all yellow) (USA) 51 12.8 Banana, under-ripe (Denmark) 30 6.3 Banana, slightly under-ripe (yellow with green sections) (USA) 42 10.5 Banana, over-ripe (yellow flecked with brown) (USA) 48 12.0 Banana, over-ripe (Denmark) 52 10.4 mean of 10 studies 52±4 12.5 Banana, processed fruit fingers, Heinz Kidz™ (H J Heinz, Malvern, Vic, Australia) 61±11 12.2 Breadfruit (Artocarpus altilis), raw (Australia)6 68 18.4 Cherries, raw, NS8 (Canada) 22 2.6 Chico (Zapota zapotilla coville), raw (Philippines)6 40 11.6 Cranberry juice Cranberry juice cocktail (Ocean Spray, Melbourne, Vic, Australia) 52±3 16.1 Cranberry juice cocktail (Ocean Spray Inc., Lakeville-Middleboro, MA, USA) 68±3 23.8 Cranberry juice drink, Ocean Spray® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 16.2 Custard apple, raw, flesh only (Australia) 54±2 10.3 Dates, dried (Australia) 103±21 41.2 Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia) 61±6 15.9 Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada) 55 8.8 Grapefruit, raw (Canada) 25 2.8 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 9.6 Grapes, raw Grapes, NS8(Canada) 43 7.3 Grapes, NS8 (Italy) 49 9.3 mean of two studies 46±3 8.3 Grapes, black, Waltham Cross (Australia) 59 10.6 Kiwi fruit, raw Kiwi fruit, Hayward (New Zealand)6 47±4 5.6 Kiwi fruit (Australia)6 58±7 7.0 mean of two studies 53±6 6.4 Lychee, canned in syrup and drained, Narcissus brand (China) 79±8 15.8 Mango, raw Mango (Mangifera indica) (Philippines)6 41 8.2 Mango (Mangifera indica) (Australia)6 51±3 7.7 Mango, ripe (Mangifera indica) (India)11 60±16 9.0 mean of three studies 51±5 8.7 Mango, low-fat frozen fruit dessert, Frutia™ (Weis Frozen Foods, Toowong, Qld, Australia) 42±3 9.7 Marmalade, orange (Australia) 48±9 9.6 Oranges, raw Oranges, NS8 (Denmark) 31 3.4 Oranges, NS8 (South Africa) 33±6 3.3 Oranges, NS8 (Canada) 40±3 4.4 Oranges, NS8 (Italy) 48 5.3 Oranges (Sunkist, Van Nuys, CA, USA) 48 5.3 Oranges NS8 (Canada) 51 5.6 mean of six studies 42±3 4.6 Orange juice Orange Juice (Canada) 46±6 12.0 Orange juice, unsweetened, reconstituted concentrate, Quelch brand (Berri Ltd., Australia) 53±6 9.5 Orange juice, reconstituted from frozen concentrate (USA) 57±6 14.8 mean of three studies 52±3 12.0 Paw paw/papaya, raw Paw paw (Carica papaya) (Australia)6 56±6 4.5 Paw paw (papaya), ripe (India)11 60±16 17.4 Papaya (Carica papaya) (Philippines)6 60 9.0 mean of three studies 59±1 10.0 Peaches Peach, raw (Canada) 28 3.6 Peach, raw (Italy) 56 4.5 mean of two studies 42±14 4.6 Peach, canned in natural juice (Goulburn Valley, Ardmona Foods, Mooroopna, Vic, Australia) 30±4 3.3 Peach, canned in natural juice (SPC Ltd., Shepparton, Vic, Australia) 45±6 5.0 mean of two studies 38±8 4.2 Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Vic, Australia) 58±11 8.7 Peach, canned in light syrup (Delmonte, Canadian Canners Ltd.) 52 9.4 Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) 62±9 10.5 Pears Pear, raw, NS8 (Canada) 33 4.3 Pear, Winter Nellis, raw (New Zealand)6 34±4 4.1 Pear, Bartlett, raw (Canada) 41 3.3 Pear, raw, NS8 (Italy) 42 4.6 mean of four studies 38±2 4.2 Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd., Australia) 25±6 3.5 Pear halves, canned in natural juice (SPC Ltd., Australia) 43±15 5.6 Pear, canned in pear juice, Bartlett (Delmonte, Canadian Canners Ltd.) 44 4.8 Pineapple Pineapple, raw (Australia)6 66±7 6.6 Pineapple (Ananas comosus), raw (Philippines)6 51 8.2 mean of two studies 59±8 7.7 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 15.6 Plums Plum, raw, NS8 (Canada) 24 3.4 Plum, raw, NS8 (Italy) 53 5.8 mean of two studies 39±15 4.7 Prunes, pitted (Sunsweet Growers Inc., Yuba City, CA, USA) 29±4 9.6 Raisins (Canada) 64±11 28.2 Rockmelon/Cantaloupe, raw (Australia)6 65±9 3.9 Strawberries, fresh, raw (Sydney, NSW, Australia)6 40±7 1.2 Strawberry jam 51±10 10.2 Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby’s, Australia) 90±12 23.4 Sultanas 56±11 25.2 Tomato juice, no added sugar (Berri Ltd., Berri, SA, Australia)6 38±4 3.4 Tropical Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia) 41±3 4.5 Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Sydney, NSW, Australia) 59±8 12.4 Watermelon, raw (Australia)6 72±13 4.3 Wild Berry Fruity Bitz™, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Australia) 35±4 4.2 INFANT FORMULA AND WEANING FOODS Formula Infasoy™, soy-based, milk-free (Wyeth Nutritionals, Baulkham Hills, NSW, Australia)6 55±6 3.8 Karicare™ gold starter formula with omega plsu LCP oils (Nutricia, Auckland, New Zealand)6 35±5 2.5 Nan-1™ infant formula with iron (Nestlé, Sydney, NSW, Australia)6 30±6 2.3 S-26™ infant formula (Wyeth Nutritionals, Australia)6 36±6 2.6 Weaning Foods Farex™ baby rice (Heinz Wattie’s Ltd., Malvern, Vic, Australia)6 95±13 5.7 Robinsons First Tastes from 4 months (Nutricia, Wells, UK) Apple, apricot and banana cereal6 56±8 7.3 Creamed porridge6 59±8 5.4 Rice pudding6 59±6 6.5 Heinz for Baby from 4 months (Heinz Wattie’s Ltd., Australia) Chicken and noodles with vegetables, strained6 67±11 4.8 Sweetcorn and rice6 65±13 9.7 LEGUMES AND NUTS Baked Beans Baked Beans, canned (Canada) 40±3 Baked Beans, canned haricot/navy beans in tomato sauce (Libby, McNeill & Libby, Chatham, Canada) 56 mean of two studies 48±8 7.2 Beans, dried, boiled Beans, dried, type NS8 (Italy) 36 10.8 Beans, dried, type NS8 (Italy) 20 6.0 mean of two studies 29±9 8.7 Blackeyed beans/peas (Cowpeas), boiled Blackeyed beans (Canada) 50 15.0 Blackeyed beans (Canada) 33±4 9.9 mean of two studies 42±9 12.6 Butter Beans Butter beans (South Africa) 28±7 5.6 Butter beans, dried, cooked 1.25 h (South Africa) 29±8 5.8 Butter beans (Canada) 36±4 7.2 mean of three studies 31±3 6.2 Butter beans, dried, boiled + 5g sucrose (South Africa) 30±2 6.0 Butter beans, dried, boiled + 10g sucrose (South Africa) 31±2 6.2 Butter beans, dried, boiled + 15g sucrose (South Africa) 54±4 10.8 Chickpeas (Garbanzo beans, Bengal gram), boiled Chickpeas (Cicer arietinum Linn), dried, soaked, boiled 35 min (Philippines) 10 3.0 Chickpeas, dried, boiled (Canada) 31 9.3 Chickpeas (Canada) 33 9.9 Chickpeas (Canada) 36±5 10.8 mean of four studies 28±6 8.4 Chickpeas, canned in brine (Lancia-Bravo Foods Ltd., Toronto, Canada) 42 9.2 Chickpeas, curry, canned (Canasia Foods Ltd., Scarborough, Canada) 41 6.6 Haricot/Navy beans Haricot/Navy beans, pressure cooked at 15 psi for 25 min (King Grains, Toronto, Canada) 29 9.6 Haricot/Navy beans, dried, boiled (Canada) 30 9.0 Haricot/Navy beans, boiled (Canada) 31±6 9.3 Haricot/Navy beans (King Grains, Canada) 39 11.7 Haricot/Navy beans, pressure cooked at15 psi for 25 min (King Grains, Canada) 59 19.5 mean of five studies 38±6 11.8 Kidney Beans Kidney/white bean (Phaseolus vulgaris Linn), soaked, boiled 17 min (Philippines) 13 3.3 Kidney beans (Phaseolus vulgaris) (India) 19 4.8 Kidney beans (USA)5 23 5.8 Kidney beans, dried, boiled (France) 23±1 5.8 Kidney beans (Phaseolus vulgaris L.), red, soaked 20 min, boiled 70 min (Sweden) 25 6.3 Kidney beans (Canada) 29±8 7.3 Kidney beans, dried, boiled (Canada) 42 10.5 Kidney beans (Canada) 46 11.5 mean of eight studies 28±4 7.0 Kidney beans (Phaseolus vulgaris L.) – autoclaved 34 8.5 Kidney beans, canned (Lancia-Bravo Foods Ltd., Canada) 52 8.8 Kidney beans, dried, soaked 12 h, stored moist 24 h, steamed 1 h (India)11 70±11 17.5 Black bean (Phaseolus vulgaris Linn), soaked overnight, cooked 45 min (Philippines) 20 5.0 Lentils, type NS8 Lentils, type NS (USA) 28 Lentils, type NS (Canada) 29±3 mean of two studies 29±1 5.2 Lentils, green Lentils, green, dried, boiled (Canada) 22 4.0 Lentils, green, dried, boiled (France) 30±15 5.4 Lentils, green, dried, boiled (Australia) 37±3 5.2 mean of three studies 30±4 5.1 Lentils, green, canned in brine (Lancia-Bravo Foods Ltd., Canada) 52 8.8 Lentils, red Lentils, red, dried, boiled (Canada) 18 3.2 Lentils, red, dried, boiled (Canada) 21 3.8 Lentils, red, dried, boiled (Canada) 31 5.6 Lentils, red, dried, boiled (Canada) 32 5.8 mean of four studies 26±4 4.7 Lima beans, baby, frozen, reheated in microwave oven (York, Canada Packers, Toronto, Canada) 32 9.6 Marrowfat peas Marrowfat peas, dried, boiled (USA) 31 Marrowfat peas, dried, boiled (Canada) 47±3 mean of two studies 39±8 7.4 Mung beans Mung bean (Phaseolus areus Roxb), soaked, boiled 20 min (Philippines) 31 5.3 Mung bean, fried (Australia) 53±8 Mung bean, germinated (Australia) 25±4 4.3 Mung bean, pressure cooked (Australia) 42±5 7.1 Peas, dried, boiled (Australia) 22 2.0 Pigeon Pea (Cajanus cajan Linn. Huth.), soaked, boiled 45 min (Philippines) 22 4.4 Pinto beans Pinto beans, dried, boiled (Canada) 39 10.1 Pinto beans, canned in brine (Lancia-Bravo Foods Ltd., Canada) 45 9.9 Romano beans (Canada) 46 8.3 Soya beans Soya beans, dried, boiled (Canada) 15±5 0.9 Soya beans, dried, boiled (Australia) 20±3 1.2 mean of two studies 18±3 1.1 Soya beans, canned (Canada) 14±2 0.8 Split peas, yellow, boiled 20 min (Nupack, Mississauga, Canada) 32 6.1 MEAL REPLACEMENT PRODUCTS Hazelnut & Apricot bar (Dietworks, South Yarra, Vic, Australia) 42±7 9.2 L.E.A.N™ products (Usana Inc., Salt Lake City, UT, US) L.E.A.N Fibergy™ bar, Harvest Oat 45±4 13.1 Nutrimeal™, drink powder, Dutch Chocolate 26±3 3.4 L.E.A.N (Life long) Nutribar™, Peanut Crunch 30±4 5.7 L.E.A.N (Life long) Nutribar™, Chocolate Crunch 32±4 6.1 mean of two Nutri bars 31±1 5.9 Worldwide Sport Nutrition reduced-carbohydrate products (2000 formulations) (Worldwide Sport Nutritional Supplements Inc., Largo, FL, US) Designer chocolate, sugar-free6 14±3 3.1 Burn-it™ bars Chocolate deluxe6 29±3 2.3 Peanut butter6 23±3 1.4 Pure-protein™ bars Chewy choc-chip6 30±4 4.2 Chocolate deluxe6 38±4 4.9 Peanut butter6 22±4 2.0 Strawberry shortcake6 43±4 5.6 White chocolate mousse6 40±4 6.0 Pure-protein™ cookies Choc-chip cookie dough6 25±3 2.8 Coconut6 42±5 3.8 Peanut butter6 37±7 3.3 Ultra pure-protein™ shakes Cappuccino 47±6 0.5 Frosty chocolate 37±6 1.1 Strawberry shortcake 42±4 0.4 Vanilla ice cream 32±5 1.0 MIXED MEALS AND CONVENIENCE FOODS Chicken nuggets, frozen, reheated in microwave oven 5 min (Savings, Grocery Holdings, Tooronga, Vic, Australia) 46±4 7.4 Fish Fingers (Canada) 38±6 7.2 Greek lentil stew with a bread roll, home made (Australia) 40±5 14.8 Kugel (Polish dish containing egg noodles, sugar, cheese and raisins) (Israel) 65±6 31.2 Lean Cuisine™, French style chicken with rice, reheated (Nestlé, Sydney, NSW, Australia)6 36±6 24.5 Pies, beef, party size (Farmland, Grocery Holdings, Australia) 45±6 12.2 Pizza Pizza, cheese (Pillsbury Canada Ltd., Toronto, Canada) 60 16.2 Pizza, plain baked dough, served with parmesan cheese and tomato sauce (Italy) 80 21.6 Pizza, Super Supreme, pan (11.4% fat) (Pizza Hut, Sydney, NSW, Australia) 36±6 8.6 Pizza, Super Supreme, thin and crispy (13.2 % fat) (Pizza Hut, Australia) 30±4 6.6 Pizza, Vegetarian Supreme, thin and crispy (7.8 % fat) (Pizza Hut, Australia)6 49±6 12.3 Sausages, NS8 (Canada) 28±6 0.8 Sirloin chop with mixed vegetables and mashed potato, home made (Australia) 66±12 35.0 Spaghetti bolognaise, home made (Australia) 52±9 25.0 Stirfried vegetables with chicken and boiled white rice, home made (Australia) 73±17 54.8 Sushi Sushi, salmon (from ‘I Love Sushi’ chain store, Sydney, NSW, Australia)6 48±8 17.3 Sushi, roasted sea algae, vinegar and rice (Japan) 55 20.4 Mean of two studies 52±4 19.2 White boiled rice, grilled beefburger, cheese, and butter (France) 27 13.5 White boiled rice, grilled beefburger, cheese and butter (France) 22 11.0 Mean in two groups of subjects 25±2 12.5 White bread with toppings White wheat flour bread, butter, cheese, regular cow’s milk and fresh cucumber (Sweden)6 55 37.4 White wheat flour bread, butter, yoghurt and pickled cucumber (Sweden)6 39 10.9 White bread with butter (Canada) 59 28.3 White bread with skim milk cheese (Canada) 55 25.9 White bread with butter and skim milk cheese (Canada) 62 23.6 White/wholemeal wheat bread with peanut butter (Canada) 51 22.4 White/wholemeal wheat bread with peanut butter (Canada) 67 29.5 mean of two studies 59±8 26.0 NUTRITIONAL SUPPORT PRODUCTS Choicedm™, vanilla (Mead Johnson Nutritionals, Evansville, IN, US) 23±4 5.5 Enercal Plus™, made from powder (Wyeth-Ayerst International Inc., Madison, NJ, US) 61±13 24.4 Ensure™ (Abbott Australasia, Kurnell, NSW, Australia) 50±8 20.0 Ensure™, vanilla (Abbott Australasia) 48±3 16.3 Ensure™ bar, chocolate fudge brownie (Abbott Australasia) 43±3 8.6 Ensure Plus™, vanilla (Abbott Australasia) 40±4 18.8 Ensure Pudding™, old fashioned vanilla (Abbott Laboratories Inc., Ashland, OH, USA) 36±4 9.4 Glucerna™, vanilla (Abbott Laboratories Inc., USA)6 31±2 7.1 Jevity™ (Abbott Australasia) 48±3 17.3 Resource Diabetic™, French vanilla (Novartis Nutrition Corp., Young America, MN, USA)6 34±3 7.8 Resource Diabetic™, Swiss chocolate (Novartis, Auckland, New Zealand) 16±4 6.6 Resource™ thickened orange juice, honey consistency (Novartis, New Zealand) 47±9 18.3 Resource™ thickened orange juice, nectar consistency (Novartis, New Zealand) 54±7 19.4 Resource™ fruit beverage, peach flavour (Novartis, New Zealand) 40±8 16.4 Sustagen™, Dutch Chocolate (Mead Johnson, Bristol Myers Squibb, Rydalmere, NSW, Australia) 31±4 12.7 Sustagen™ Hospital with extra fiber, drink made from powdered mix (Mead Johnson, Australia) 33±4 14.5 Sustagen™ Instant Pudding, vanilla, made from powdered mix (Mead Johnson, Australia) 27±3 12.7 Ultracal™ with fiber (Mead Johnson, Evansville, IN, USA) 40 11.6 PASTA and NOODLES Capellini (Primo Foods Ltd., Toronto, Canada) 45 20.3 Corn pasta, gluten-free (Orgran Natural Foods, Carrum Downs, Vic, Australia) 78±10 32.8 Fettucine, egg Fettucine, egg 32±4 14.7 Fettucine, egg (Mother Earth Fine Foods, Rowville, Vic, Australia) 47±6 21.6 mean of two studies 40±8 18.4 Gluten-free pasta, maize starch, boiled 8 min (UK) 54 22.7 Gnocchi, NS8 (Latina, Pillsbury Australia Ltd., Mt. Waverley, Vic, Australia) 68±9 32.6 Instant noodles Instant ‘two-minute’ noodles, Maggi® (Nestlé, Sydney, NSW, Australia) 46±5 Instant ‘two-minute’ noodles, Maggi® (Nestlé, Auckland, New Zealand) 48±8 Instant noodles (Mr Noodle, Vancouver, Canada) 47 mean of three studies 47±1 18.8 Linguine Thick, durum wheat, white, fresh (Sweden) 43 20.6 Thick, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 8 min (Sweden) 48 23.0 mean of two studies 46±3 22.1 Thin, durum wheat (Sweden) 49 23.5 Thin, fresh, durum wheat flour, 0.6% w/w monoglycerides, boiled 3 min (Sweden) 61 29.3 Thin, fresh, durum wheat with 39% w/w egg, (Sweden) 45 18.5 Thin, fresh, with 0.6% w/w monoglycerides and 30% w/w egg, boiled 3 min (Sweden) 53 21.7 mean of four studies 52±3 23.4 Mung bean noodles Lungkow beanthread noodles (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) 26 11.7 Mung bean noodles (Longkou beanthread), dried, boiled (Yantai cereals, China) 39±9 17.6 mean of two studies 33±7 Macaroni Macaroni, plain, boiled 5 min (Lancia-Bravo Foods Ltd., Canada) 45 22.1 Macaroni, plain, boiled (Turkey) 48 23.5 mean of two studies 47±2 22.6 Macaroni and Cheese, boxed (Kraft General Foods Canada Inc., Don Mills, Ontario) 64 32.6 Ravioli, durum wheat flour, meat filled, boiled (Australia) 39±1 14.8 Rice noodles/pasta Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) 61±6 23.8 Rice noodles, freshly made, boiled (Sydney, NSW, Australia) 40±4 15.6 Rice pasta, brown, boiled 16 min (Rice Grower’s Co-op., Leeton, NSW, Australia) 92±8 35.0 Rice and maize pasta, gluten-free, Ris’O’Mais (Orgran Foods, Carrum Downs, Vic, Australia) 76±6 37.2 Rice vermicelli, Kongmoon (National Cereals, Oils & Foodstuffs, China) 58 22.6 Spaghetti Spaghetti, gluten-free, rice and split pea, canned in tomato sauce (Orgran Foods, Australia) 68±9 18.4 Spaghetti, protein enriched, boiled 7 min (Catelli Plus, Catelli Ltd., Montreal, Canada) 27 14.0 Spaghetti, white, boiled 5 min Boiled 5 min (Lancia-Bravo Foods Ltd., Canada) 32 15.4 Boiled 5 min (Canada) 34 16.3 Boiled 5 min (Canada) 40 19.2 Boiled 5 min (Middle East) 44 21.1 mean of four studies 38±3 18.2 Spaghetti, white or type NS, boiled 10-15 min White, durum wheat, boiled 10 min in salty water (Barilla, Parma, Italy)12 58 27.8 White, durum wheat flour, boiled 12 min (Starhushålls, Kungsörnen AB, Järna, Sweden) 47 22.6 White, durum wheat flour, 0.6% w/w monoglycerides, boiled 12 min (Sweden) 53 25.4 Boiled 15 min (Lancia-Bravo Foods Ltd., Canada) 32 15.4 Boiled 15 min (Lancia-Bravo Foods Ltd., Canada) 36 17.3 Boiled 15 min (Canada) 41 19.7 White, boiled 15 min in salted water (Unico, Concord, Canada) 44±3 21.1 mean of seven studies 44±3 21.1 Spaghetti, white or type NS8, boiled 20 min White, durum wheat, boiled 20 min (Australia) 58±7 25.5 Durum wheat, boiled 20 min (USA) 64±15 27.5 mean of two studies 61±3 26.8 Spaghetti, white, boiled White (Denmark) 33 15.8 White, durum wheat (Catelli Ltd, Montreal, Canada) 34 16.3 White (Australia) 38 16.7 White (Canada) 42 20.2 White (Canada) 48 23.0 White (Vetta, Greens Foods, Glendenning, NSW, Australia) 49±7 21.6 White (Canada) 50±8 24.0 mean of seven studies 42±3 19.7 Spaghetti, white, durum wheat semolina (Panzani, Marseilles, France) Boiled in 0.7% salted water for 11 min 59±15 28.3 Boiled in 0.7% salted water for 16.5 min 65±15 31.2 Boiled in 0.7% salted water for 22 min 46±10 22.1 mean of three cooking times 57±6 27.4 Spaghetti, wholemeal, boiled Wholemeal (USA) 32 14.1 Wholemeal (Canada) 42±4 16.8 mean of two studies 37±5 15.5 Spirali, durum wheat, white, boiled to al denté texture (Vetta, Australia) 43±10 18.9 Split pea and soya pasta shells, gluten-free (Orgran Foods, Australia) 29±6 9.0 Star Pastina, white, boiled 5 minutes (Lancia-Bravo Foods Ltd., Canada) 38 18.2 Tortellini, cheese (Stouffer, Nestlé, Don Mills, Canada) 50 10.5 Udon noodles, plain, reheated 5 min (Fantastic, Windsor Gardens, SA, Australia)6 62±8 29.8 Vermicelli, white, boiled (Australia) 35±7 15.4 SNACK FOODS AND CONFECTIONERY Burger Rings™, barbeque-flavored (Smith’s Snack Food Co., Chatswood, NSW, Australia) 90±16 27.9 Chocolate, milk, plain Chocolate, milk, plain with sucrose (Belgium)6 34±5 7.5 Chocolate, milk (Cadbury’s Confectionery, Ringwood, Vic, Australia) 49±6 14.7 Chocolate, milk, Dove® (Mars Confectionery, Ballarat, Vic, Australia) 45±8 13.5 Chocolate, milk (Nestlé, Sydney, NSW, Australia) 42±8 13.0 mean of four studies 43±3 12.0 Chocolate, milk, plain, low-sugar with maltitol (Belgium)6 35±16 7.7 Chocolate, white, Milky Bar® (Nestlé, Australia) 44±6 12.8 Corn chips Corn chips, plain, salted (Doritos™ original, Smith’s Snack Food Co., Australia, 1998) 42±4 10.5 Corn chips, plain, salted (Doritos™ original, Smith’s Snack Food Co., Australia, 1985) 72 18.0 Nachips™ (Old El Paso Foods Co., Canada) 74 21.5 mean of three studies 63±10 16.4 Fruit Bars Apricot filled fruit bar (pureed dried apricot filling in wholemeal pastry) (Mother Earth, Auckland, New Zealand) 50±8 17.0 Heinz Kidz™ Fruit Fingers, banana (HJ Heinz, Malvern, Vic, Australia) 61±11 12.2 Real Fruit Bars, strawberry (Uncle Toby’s, Wahgunyah, Vic, Australia) 90±12 23.4 Roll-Ups®, processed fruit snack (Uncle Toby’s, Australia) 99±12 24.8 Fruity Bitz™, vitamin and mineral enriched dried fruit snacks Fruity Bitz™, apricot (Blackmores Ltd., Balgowlah, NSW, Australia) 42±3 5.0 Fruity Bitz™, berry (Blackmores Ltd., Australia) 35±4 4.2 Fruity Bitz™, tropical (Blackmores Ltd., Australia) 41±3 4.5 mean of three flavours 39±2 4.7 Jelly beans Jelly beans, assorted colors (Allen’s, Nestle, Sydney, NSW, Australia) 80±8 Jelly beans, assorted colors (Savings, Grocery Holdings, Tooronga, Vic, Australia) 76±6 mean of two studies 78±2 21.8 Kudos Whole Grain Bars, chocolate chip (M & M/Mars, Hackettstown, NJ, USA) 62±8 19.8 Life Savers®, peppermint candy (Nestlé, Australia) 70±6 21.0 M & M’s®, peanut (Mars Confectionery, Australia) 33±3 5.6 Mars Bar® Mars Bar® (Mars Confectionery, Australia) 62±8 24.8 Mars Bar® (M&M/Mars, USA) 68±12 27.2 mean of two studies 65±3 26.0 Muesli bar containing dried fruit (Uncle Toby’s, Australia) 61±7 12.8 Nougat, Jijona (La Fama, Spain) 32 3.8 Nutella®, chocolate hazelnut spread (Ferrero Australia, Milson’s Point, NSW, Australia) 33±4 4.0 Nuts Cashew nuts, salted (Coles Supermarkets, Australia)6 22±5 2.9 Peanuts Peanuts, crushed (South Africa)6 7±4 0.3 Peanuts (Canada)6 13±6 0.9 Peanuts (Mexico)6 23 1.6 mean of three studies 14±8 0.8 Popcorn Popcorn, plain, cooked in microwave oven (Green’s Foods, Glendenning, NSW, Australia) 55±7 6.1 Popcorn, plain, cooked in microwave oven (Uncle Toby’s, Australia) 89 9.8 mean of two studies 72±17 7.9 Pop Tarts™, double choc (Kellogg’s, Pagewood, NSW, Australia) 70±2 24.5 Potato crisps Potato crisps, plain, salted (Arnott’s, Homebush, NSW, Australia) 57 10.3 Potato crisps, plain, salted (Canada) 51±7 12.2 mean of two studies 54±3 11.3 Pretzels, oven-baked, traditional wheat flavour (Parker’s, Smith’s Snack Food Co., Australia) 83±9 16.6 Skittles® (Mars Confectionery, Australia) 70±5 31.5 Snack bars Snack bar, Apple Cinnamon (Con Agra Inc., Omaha, NE, USA) 40±8 11.6 Snack bar, Peanut Butter & Choc-Chip (Con Agra Inc., USA) 37±6 10.0 Snickers Bar® Snickers Bar® (Mars Confectionery, Australia) 41±5 14.8 Snickers Bar® (M&M/Mars, USA) 68 23.1 mean of two studies 55±14 19.3 Twisties™, cheese-flavoured, extruded snack, rice and corn (Smith’s Snackfood Co., Australia) 74±5 21.5 Twix® Cookie Bar, caramel (M&M/Mars, USA) 44±6 17.2 SPORTS BARS Power Bar® Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA) 58±5 Power Bar®, chocolate (Powerfood Inc., Berkeley, CA, USA) 53 mean of two studies 56±3 23.5 Ironman PR bar®, chocolate (PR Nutrition, San Diego, CA, USA) 39 10.1 SOUPS Black Bean (Wil-Pack Foods, San Pedro, CA, USA) 64 17.3 Green Pea, canned (Campbell Soup Co Ltd., Toronto, Canada) 66 27.1 Lentil, canned (Unico, Concord, Canada) 44 9.2 Minestrone, Traditional, Country Ladle™ (Campbell’s Soups, Homebush, NSW, Australia)6 39±3 7.0 Noodle soup (traditional Turkish soup with stock and noodles) 1 0.1 Split Pea (Wil-Pak Foods, USA) 60 16.2 Tarhana soup (traditional Turkish soup with wheat flour, yoghurt, tomato, peppers) 20 Tomato soup (Canada) 38±9 6.5 SUGARS AND SUGAR ALCOHOLS Blue Agave cactus nectar, high-fructose Organic Agave Cactus Nectar, light, 90% fructose (Western Commerce Corp., City of Industry, CA, USA)6 11±1 0.9 Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA)6 10±1 0.8 Fructose 25g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada)6 11 50g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada) 12 50g portion 20±5 50g portion 21 50g portion (Sigma Chemical Company, St. Louis, MO, USA) 24 25g portion, fed with oats28 25 mean of six studies 19±2 1.9 Glucose 50 g portion (dextrose) 85 25g portion, fed with oats28 92 50 g portion 93 50 g portion (dextrose) 96 50 g portion 96 50 g portion (Bio-Health, Dawson Traders Ltd., Toronto, Canada) 96 50 g portion 100 50 g portion (Glucodin™ glucose tablets, Boots, North Ryde, NSW, Australia) 102±9 25 g portion (Bio-Health, Canada)6 103 50 g portion (dextrose) 111 100 g portion (Bio-Health, Canada)12 114 mean of 11 studies 99±3 9.9 Glucose consumed with American ginseng (Panax quinquefolius L.) 25 g glucose (Glucodex solution, Rougier Inc., Chambly, Quebec) with 3 g dried ginseng5 78 7.8 25 g glucose (Glucodex) 40 min after 3 g dried ginseng5 80 25 g glucose (Glucodex) 40 min before 3 g dried ginseng5 76 mean in two groups of subjects 78±2 7.8 Glucose consumed with gum/fiber 46 g Glucose + 15 g apple and orange fiber extract (FITA, Chatswood, NSW, Australia) (total carbohydrate content of drink = 50 g) 79±3 6.3 50 g Glucose + 14.5 g guar gum 62 6.2 50 g Glucose + 14.5 g oat gum (78% oat ß-glucan) 57 5.7 100 g Glucose + 20 g acacia gum7 85 8.5 Glucose consumed with a mixed meal 30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter (total meal contained 50 g carbohydrate) (France)(sulphonylureas not taken) 55 30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter (total meal contained 50 g carbohydrate) (France)(sulphonylureas not taken) 57 mean in two groups of subjects 56±1 19.6 Honey Locust honey (Romania)6 32 6.7 Yellow box (46% fructose) (Australia)6 35±4 6.3 Stringy Bark (52% fructose) (Australia)6 44±4 9.2 Red Gum (35% fructose) (Australia)6 46±3 8.3 Iron Bark (34% fructose) (Australia)6 48±3 7.2 Yapunya (42 % fructose) (Australia)6 52±5 8.8 Pure (Capilano Honey Ltd., Richlands, Qld, Australia) 58±6 12.2 Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia)6 62±3 11.2 Salvation Jane (32% fructose) (Australia)6 64±5 9.6 Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia)6 72±6 9.4 Honey, NS8 (Canada)6 87±8 18.3 mean of 11 types of honey 55±5 9.9 Lactose 50 g lactose (Sigma Chemical Company, USA) 43 25 g lactose (BDH, Poole, UK)6 48 25 g lactose28 48 mean of three studies 46±2 4.6 50 g maltose 105±12 10.5 Sucrose 50 g sucrose (Sigma Chemical Company, USA) 58 50 g sucrose (Redpath Sugars, Toronto, Canada) 58 50 g sucrose 59±10 50 g sucrose 60 25 g sucrose (Redpath Sugars, Canada)6 60 25 g sucrose28 64 50 g sucrose 65±9 100 g sucrose (Redpath Sugars, Canada)12 65 30 g sucrose29 82 25 g sucrose6 110±21 mean of 10 studies 68±5 6.8 Sugar alcohols and sugar-replacement compounds Lactitol 25 g lactitol30 -1±7 25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK)30 3±1 mean of two studies 2±3 0.2 Litesse 25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30 7±2 0.7 25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK)30 4±2 0.4 Maltitol-based sweeteners or bulking agents 25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium)30 30±12 3.0 25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium)30 44±11 4.4 25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium)30 73±29 7.3 25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium)30 89±28 8.9 Xylitol 25 g xylitol30 7±7 25 g Xylitol C (Danisco Sweeteners, UK)30 8±2 mean of two studies 8±1 0.8 VEGETABLES Green peas Pea, frozen, boiled (Canada)6 39 2.7 Pea, frozen, boiled (Canada)6 51±6 3.6 Pea, green (Pisum Sativum) (India)11 54±14 3.8 mean of three studies 48±5 3.4 Pumpkin (South Africa) 75±9 3.0 Sweet corn Sweet corn, ‘Honey & Pearl’ variety (New Zealand) 37±12 5.9 Sweet corn on the cob, boiled 20 min (Sydney, Australia) 48 7.7 Sweet corn (Canada) 59±11 10.6 Sweet corn, boiled (USA) 60 10.8 Sweet corn, boiled (USA) 60 10.8 Sweet corn (South Africa) 62±5 11.2 mean of six studies 54±4 9.2 Sweet corn, whole kernel, diet-pack, Featherweight, canned, drained, heated (USA) 46 6.4 Sweet corn, frozen, heated in microwave (Green Giant, Pillsbury Canada Ltd., Toronto, Canada) 47 7.1 VEGETABLES, ROOT Beetroot (Canada)6 64±16 4.5 Carrots Carrots, raw (Romania)5,6 16 1.3 Carrots, peeled, boiled (Sydney, NSW, Australia)6 32±5 1.6 Carrots, peeled, boiled (Sydney, NSW, Australia)6 49±2 2.5 Carrots, NS8 (Canada)6 92±20 5.5 mean of four studies 47±16 2.8 Cassava, boiled, with salt (Kenya, Africa) 46 12.4 Parsnips (Canada)6 97±19 11.6 Potato Baked potato Ontario, white, baked in skin (Canada) 60 18.0 Baked Potato, 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 25.5 Boiled potato Desiree, peeled, boiled 35 min (Australia) 101±15 17.2 Nardine (New Zealand) 70±17 17.5 Ontario, white, peeled, cut into cubes, boiled in salted water 15 min (Canada) 58 15.7 Pontiac, peeled, boiled whole for 30 min (Australia) 56 14.6 Pontiac, peeled, boiled 35 min (Australia) 88±9 15.8 Prince Edward Island, peeled, cubed, boiled in salted water 15 min (Canada) 63 11.3 Sebago, peeled, boiled 35 min (Australia) 87±7 14.8 Boiled/cooked potato, white/Type NS8 Type NS (Kenya, Africa) 24 6.7 White, cooked (Romania)5 41 12.3 White, boiled (Canada) 54 14.6 Type NS, boiled (Australia) 56 10.6 Type NS, boiled in salted water (India) 76 25.8 mean of five studies 50±9 14.0 Type NS, boiled in salted water, refrigerated, reheated (India) 23 7.8 Canned potatoes Prince Edward Island, canned, heated in microwave (Avon, Cobi Foods Inc., Port Williams, Canada) 61 11.0 New, canned, heated in microwave 3 min (Mint Tiny Taters™, Edgell’s, Cheltenham, Vic, Australia) 65±9 11.7 mean of two studies 63±2 11.3 French Fries French fries, frozen, reheated in microwave (Cavendish Farms, New Annan, Canada) 75 21.8 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 17.0 Mashed potato Type NS8 (Canada) 67 Type NS8 (South Africa) 71±10 Type NS8 (France) 83 mean of three studies 74±5 14.8 Prince Edward Island, peeled, cubed, boiled 15 min, mashed (Canada) 73 13.1 Pontiac, peeled, cubed, boiled 15 min, mashed (Australia) 91±9 18.2 Microwaved potato Pontiac, peeled and microwave on high for 6-7.5 min (Australia) 79±9 14.2 Type NS8, microwaved (USA) 82 27.1 New Potato New (Canada) 47 New (Canada) 54 New (Canada) 70±8 mean of three studies 57±7 12.0 New, unpeeled and boiled 20 min (Australia) 78±12 16.4 Steamed potato Potato, peeled, steamed 1 h (Solanum Tuberosum) (India)11 65±11 17.6 Potato dumplings (white wheat flour, white potatoes, boiled in salted water (Italy)) 52 23.4 Sweet potato Sweet potato, Ipomoea batatas (Australia) 44 11.0 Sweet potato, NS8 (Canada) 48±6 16.3 Sweet potato, peeled, cubed, boiled in salted water 15 min (Canada) 59 17.7 Sweet potato, kumara (New Zealand) 77±12 19.3 Sweet potato, kumara (New Zealand) 78±6 19.5 mean of five studies 61±7 17.1 Swede Swede (rutabaga) (Canada)6 72±8 7.2 Tapioca Tapioca boiled with milk (General Mills Canada Inc., Etobicoke, Canada) 81 14.6 Tapioca (Manihot Utilissima), steamed 1 h (India)11 70±10 12.6 Taro Taro (Colocasia esculenta) peeled, boiled (Australia) 54 Taro, peeled, boiled (New Zealand) 56±12 mean of two studies 55±1 4.4 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 13.3 INDIGENOUS OR TRADITIONAL FOODS OF DIFFERENT ETHNIC GROUPS AFRICAN Brown beans (South Africa) 24±8 6.0 Cassava, boiled, with salt (Kenya) 46 12.4 Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana)31 12±1 1.6 Gari, roasted cassava dough (Manihot utilissima) (Ghana)31 56±3 15.1 Gram dhal (South Africa) 5±3 1.5 Maize meal porridge, unrefined, maize-meal:water = 1:3 (South Africa) 71±6 25.6 Maize meal porridge, refined, maize-meal:water = 1:3 (South Africa) 74±7 29.6 Maize meal porridge/gruel (Kenya) 109 41.4 M’fino/Morogo, wild greens (South Africa) 68±8 34.0 Millet flour porridge/gruel (Kenya) 107 Unripe plantain (Musa paradisiaca) (Ghana)31 40±4 13.6 Yam (Dyscoria species) (Ghana)31 66 23.8 ARABIC AND TURKISH Hoummous (chickpea salad dip) 6±4 0.3 Kibbeh saynieh (made with lamb and burghul) 61±16 9.2 Lebanese bread (white, unleaved), hoummous, falafel and tabbouleh 86±12 38.7 Majadra (Syrian, lentils and rice) 24±5 9.8 Moroccan Couscous (stew of semolina, chickpeas, vegetables) 58±9 16.8 Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce) 30±11 4.5 Tarhana soup (wheat flour, yoghurt, tomato, green pepper) 20 Turkish bread, white wheat flour 87 14.8 Turkish bread, whole wheat 49 7.8 Turkish noodle soup 1 0.1 ASIAN Broken rice, white, cooked in rice cooker (Lion foods, Bangkok, Thailand) 86±10 37.0 Butter rice, warm white rice and butter (Japan) 79 40.3 Curry rice (Japan) 67 40.9 Curry rice with cheese (Japan) 55 27.0 Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co., Bangkok, Thailand) 98±7 31.4 Glutinous rice NS8 (Esubi Shokuhin, Japan) 86 55.9 Mean of two studies 92±6 44.2 Glutinous rice ball with cut glutinous cake (mochi) (Japan) 48 13.4 Glutinous rice cake with dried sea algae (Japan) 83 32.4 Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan) 65 26.7 Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109±10 45.8 Low-protein white rice with dried sea algae (Japan) 70 42.0 Lungkow beanthread (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) 26 11.7 Lychee, canned in syrup, drained (Narcissus brand, China) 79±8 15.8 Mung bean noodles, dried, boiled (China) 39±9 17.6 Non-glutaminous rice flour, served warm with drink (Yamato Nousan, Japan) 68 34.0 Rice cracker, plain (Sakada, Japan) 91 22.8 Rice gruel with dried algae (Satou Co Ltd., Japan) 81 15.4 Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) 61±6 23.8 Rice noodles, fresh, boiled (Sydney, NSW, Australia) 40±4 15.6 Rice vermicelli, Kongmoon (National Cereals, China) 58 22.6 Roasted rice ball (Satou Co Ltd., Japan) 77 20.8 Salted rice ball (Satou Co Ltd., Japan) 80 20.8 Soba noodles, instant, reheated in hot water, served with soup (Japan) 46 22.5 Stirfried vegetables, chicken and rice, home made (Australia) 73±17 54.8 Sushi, salmon (‘I Love Sushi’ chain store, Sydney, NSW, Australia)6 48±8 17.3 Sushi, roasted sea algae, vinegar and rice (Japan) 55 20.4 Mean of two studies 52±4 19.2 Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, SA, Australia)6 62±8 29.8 Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan) 48 22.6 Mean of two studies 55±7 26.4 White rice, dried sea algae and milk, eaten together (Japan) 57 White rice, dried sea algae and milk (milk eaten before rice) (Japan) 56 White rice, dried sea algae and milk (milk eaten after rice) (Japan) 55 Mean of three types 56±1 26.3 White rice with dried fish strip (okaka) (Japan) 79 39.5 White rice with fermented soybean (natto) (Japan) 56 24.1 White rice with instant miso soup (soybean paste soup) (Japan) 61 28.7 White rice with low-fat milk (Japan) 69 32.4 White rice and non-sugar yoghurt (yoghurt eaten before rice) (Japan) 59 White rice and non-sugar yoghurt eaten together (Japan) 58 Mean of two types 59±1 18.9 White rice with pickled vinegar and cucumber (pickled food eaten before rice) (Japan) 63 White rice with pickled vinegar and cucumber (pickled food eaten with rice) (Japan) 61 Mean of two types 62±1 26.7 White rice topped with raw egg and soy sauce (Japan) 72 25.9 White rice with roasted ground soybean (Japan) 56 28.6 White rice with salted dried plum (umeboshi) (Japan) 80 39.2 White rice with sea algae rolled in sheet of toasted sea algae (Japan) 77 39.3 ASIAN INDIAN Amaranth, Amaranthus esculentum, popped, eaten with milk and non-nutritive sweetener 97±19 18.4 Bajra (Penniseteum typhoideum),eaten as roasted bread made from bajra flour 55±13 Bajra (Penniseteum typhoideum) 49 Bajra (Penniseteum typhoideum) 67 Mean of three studies 57±5 28.5 Banana, (Musa sapientum), Nendra variety, unripe, steamed 1 h 11 70±11 31.5 Barley (Hordeum vulgare) 48 Barley (Hordeum vulgare) 37 Mean in two groups of subjects 43±6 15.9 Bengal gram dhal, chickpea 11 4.0 Black gram, (Phaseolus mungo), soaked 12 h, stored moist 24 h, steamed 1 h 11 43±10 7.7 Chapatti Chapatti, amaranth-wheat (25:75) composite flour, served with bottle gourd and tomato curry 66±10 19.8 Chapatti, amaranth-wheat (50:50) composite flour, served with bottle gourd amd tomato curry 76±20 22.8 Chapatti, baisen 27 Chapatti, bajra 67 Chapatti, bajra 49 Mean in two groups of subjects 58±9 Chapatti, barley 37 Chapatti, barley 48 Mean in two groups of subjects 42±5 Chapatti, maize, (Zea mays) 64 Chapatti, maize, (Zea mays) 59 Mean in two groups of subjects 62±3 Chapatti, wheat, served with bottle gourd and tomato curry 66±9 21.1 Chapatti, flour from malted wheat, moth bean (Phaseolus aconitifolius)and bengal gram (Cicer arietinum) 66±9 25.1 Chapatti, flour made from popped wheat, moth bean and bengal gram 40±8 14.4 Chapatti, flour from roller dried wheat, moth bean and bengal gram 60±9 22.8 Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal 81±4 40.5 Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal 44±3 22.0 Mean in two groups of subjects 63±19 31.5 Cheela (thin savoury pancake made from legume flour batter) Cheela, bengal gram (Cicer arietinum) 42±1 11.8 Cheela, bengal gram (Cicer arietinum), fermented batter 36±1 10.1 Cheela, green gram (Phaseolus aureus) 45±1 11.7 Cheela, green gram (Phaseolus aureus), fermented batter 38±1 9.9 Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina 35±4 Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina 31±6 Mean in two groups of subjects 33±2 6.6 Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney 77±3 30.0 Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney 55±2 21.5 Mean in two groups of subjects 66±11 25.7 Green gram, (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h 11 38±14 6.5 Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked 57±6 28.5 Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked 78±12 39.0 Horse gram, (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h 11 51±11 14.8 Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney 77±2 40.0 Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney 60±2 31.2 Mean in two groups of subjects 69±9 35.9 Jowar, roasted bread made from Jowar flour (Sorghum vulgare) 77±8 38.5 Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup 24±4 Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) in hot sweet syrup 29±4 Mean in two groups of subjects 27±3 8.4 Lentil and cauliflower curry with rice (Australia) 60±10 30.6 Millet/Ragi, (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h 11 68±10 23.1 Millet/Ragi (Eleucine coracana)11 84 42.0 Millet/Ragi (Eleucine coracana) flour eaten as roasted bread 104±13 52.0 mean of two studies 94±10 Pongal (rice and roasted green gram dhal, pressure cooked) 90±3 Pongal (rice and roasted green gram dhal, pressure cooked) 45±2 Mean in two groups of subjects 68±23 35.4 Poori (deep-fried wheat flour dough) with potato palya (mashed potato) 82±2 Poori (deep-fried wheat flour dough) with potato palya (mashed potato) 57±1 Mean in two groups of subjects 70±13 28.7 Rajmah, Phaseolus vulgaris 19 5.7 Rice, (Oryza Sativa) boiled served with bottle gourd and tomato curry 69±15 26.2 Semolina Semolina (Triticum aestivum), steamed 55±9 27.5 Semolina (Triticum aestivum), pre-roasted 76±6 38.0 Semolina (Triticum aestivum) with fermented black gram dhal (Phaseolus mungo) 46±12 23.0 Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus) 62±20 31.0 Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum) 54±7 27.0 Tapioca (Manihot utilissima), steamed 1h11 70±10 12.6 Varagu (Paspalum scorbiculatum), pressure cooked 15lb 12-15 min 68±8 34.0 Upittu (roasted semolina and onions, cooked in water) 67±3 Upittu (roasted semolina and onions, cooked in water) 69±4 Mean in two groups of subjects 68±1 28.6 Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) 18±3 Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) 19±3 Mean in two groups of subjects 18±1 5.9 AUSTRALIAN ABORIGINAL Acacia aneura, mulga seed, roasted, wet ground to paste6 8 1.4 Acacia coriacea, desert oak,seed bread6 46 11.0 Araucaria bidwillii, bunya tree nut, baked 10 min6 47 7.5 Bush honey, sugar bag6 43 10.8 Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked6 8 0.7 Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min6 34 12.3 Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked6 40±2 10.0 PACIFIC ISLANDERS Breadfruit (Artocarpus altilis) (Australia)6 68 18.4 Banana/plantain, green Green banana, boiled (New Zealand) 38±10 8.0 Sweet Potato Sweet potato, Ipomoea batatas (Australia) 44 11.0 Sweet potato, kumara (New Zealand) 77±12 19.3 Sweet potato, kumara (New Zealand) 78±6 19.5 mean of three studies 66±11 18.5 Taro Taro (Colocasia esculenta) peeled, boiled (Australia) 54 Taro, peeled, boiled (New Zealand) 56±12 mean of two studies 55±1 4.4 Yam Yam, peeled, boiled (New Zealand) 25±4 Yam, peeled, boiled (New Zealand) 35±5 mean of two groups of subjects 30±5 10.8 ISRAELI Melawach (dough made from white wheat flour and butter, fried) 61±10 Melawach 71±7 mean of two studies 66±5 35.0 Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble) 31±6 16.4 Melawach + 15 g maize cob fiber (insoluble) 59±10 31.3 Melawach + 15 g lupin (Lupinus albus) fiber 72±10 38.2 PIMA INDIAN Acorns, stewed with venison (Quercus emoryi)6 16±1 1.0 Cactus jam (Stenocereus thurberi) 91 18.2 Corn hominy (Zea mays)6 40±5 12.0 Fruit Leather (Stenocereus thurberi) 70 16.8 Lima beans broth (Phaseolus lunatus)6 36±3 11.5 Mesquite cakes (Prosopis velutina)6 25±3 1.0 Tortilla (Zea mays and Olneya tesota) 38 9.5 White teparies broth (Phaseolus acutifolius)6 31±3 9.9 Yellow teparies broth (Phaseolus acutifolius)6 29±3 7.5 SOUTH AMERICAN Arepa, corn bread cake, made with corn flour (Mexico) 72 31.0 Arepa, made from ordinary dehulled dent corn flour (25% amylose) 9, 34 81 34.8 Arepa, made from dehulled high-amylose (70%) corn flour 9, 34 44 11.0 Black Beans 30 6.9 Brown Beans 38 9.5 Corn tortilla (Mexican) 52 12.5 Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican) 39 9.0 Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican) 78 11.7 Nopal (prickly pear cactus) 7 0.4 Pinto beans, boiled in salted water 14 3.5 Wheat tortilla (Mexican) 30 7.8 Wheat tortilla, served with refried pinto beans and tomato sauce (Mexican) 28 5.0

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