The Transcultural Diabetes Nutrition Algorithm: A Canadian Perspective

Table 2

Common carbohydrate foods and their glyceamic indices (GI).

Food	GI
Cereals
Biscuits	69
Cornflakes	81
Instant oatmeal	79
Rice congee	78
Rolled oatmeal	55
Millet porridge	67
Muesli	57
Common items
Brown rice	68
Barley	28
Chapati	52
Corn	52
Corn tortilla	46
Couscous	65
Multigrain bread	53
Rice noodles	53
Spaghetti	49
Udon noodles	55
Wheat roti	62
White rice	73
White wheat bread	75
Whole wheat bread	74
Dairy products
Ice cream	51
Skim milk	37
Soy milk	37
Rice milk	86
Whole milk	39
Yogurt	41
Fruits
Apple	36
Banana	51
Dates	42
Mango	51
Orange	43
Peach	43
Pineapple	59
Watermelon	76
Legumes
Chickpeas	28
Kidney beans	24
Lentils	32
Soy beans	16
Snacks
Chocolate	40
Popcorn	65
Potato chips	56
Rice crackers	87
Soda	59
Vegetables
Potato, boiled	78
Potato, fried	63
Potato, instant mash	87
Sweet potato	63
Carrots, boiled	39
Pumpkin, boiled	64
Plantain	55
Taro, boiled	53
Vegetable soup	48

Glyceamic index (GI) ranks carbohydrates according to their ability to raise blood glucose levels, with the following cut-offs: low-GI ≤ 55, medium-GI 56–69, and high-GI ≥ 70. Adapted from Mechanick et al. [5].