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Implementing the Glycemic Index
By John Fowlie
The Glycemic Index
The Glycemic Index (GI) is a digestion rating system for carbohydrates. Foods which have a high GI
are digested and absorbed quickly into the blood stream while those with a low GI are digested and
absorbed slower.
There are several benefits from basing a diet around the GI. Low GI foods can help control established
diabetes, help people lose weight, lower blood lipids and improve the body's sensitivity to insulin High
GI foods can help replenish glycogen and carbohydrate stores after exercise.
The GI is based on the digestion rate of pure glucose. This is then set as the base unit of 100 for the GI.
Other foods are then tested and ranked accordingly by comparing the time and rate at which the
carbohydrates are absorbed into the blood stream.
The GI (Glycemic Index) Symbol program was launched in Australia on July 2
nd 2002. The program’s
aim to have all products discloses their GI rating on the packaging. Foods must meet specific
nutritional criteria and have had their GI measured using the approved method, currently conducted by
the University of Sydney. The program uses three classifications, high, medium or low.
Low 55 and Under
Medium 56 – 69
High 70 and above
Glycemic Index limited is responsible for implementing and monitoring the GI symbol program. It’s a
non-profit company consisting of The University of Sydney, Diabetes Australia and the Juvenile
Diabetes research Foundation.
Physiology of the Glycemic Index
It is important to understand the physiology behind the GI in order to implement it correctly.
Eventually all food must be broken down through digestion and a series of chemical reaction into
adenosine triphosphate (ATP).
ATP
Adenosine Triphosphate (ATP) is the energy source for all biological work. Energy is released when
ATP releases a phosphate and becomes adenosine diphosphate (ADP). In order to continue energy
production ADP must resynthesise into ATP.
Carbohydrates
Carbohydrates are a classification of molecules that contain the atom ratio of one carbon, two hydrogen
and one oxygen (CH
2O).
Glucose
Glucose is a carbohydrate with six carbon atoms. Eventually through a process called glycolysis it is
broken down and resynthesises ATP. Each glucose molecule can resynthesise 36 ADP molecules into
ATP. Glucose either circulates in the blood or is stored in the muscles and the liver as glycogen.
Glucagon and Insulin
Glucagon and insulin are both hormones, which control the amount of glucose in the blood stream.
Glucagon stimulates the liver to oxidise glycogen and release glucose while insulin counters this and
stimulates the muscle and liver to store excess glucose.
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Starch
In plants glucose exists in two forms, alfa-glucose and beta-glucose. Glucose monomers (single)
maintain the ability to change between the two forms until like monomers are synthesised and linked
together to form polymers (multiple). Alfa-glucose forms polysaccharide starch (starch) while betaglucose
forms polysaccharide cellulose (cellulose). Many starch molecules form the starch grains that
are commonly found in foods such as potatoes. Cellulose is primarily used as the structural component
of cell walls in plants. It can only be used by some organisms for energy where as starch is widely
utilised by higher organisms.
Factors which influence the GI
Gelatinisation (swollen from cooking) of starch:
When some foods are cooked the starch in them
expands. This inturn increases the surface area available for digesting enzymes and therefore increases
the rate at which the food can be broken down. Gelatinisation is visible when comparing cooked and
uncooked pasta.
Gain Consistency:
As part of the digestion process grains are gradually broken down and processed. If
the grain has been milled during the processing of the food then naturally the time taken to digest the
food will decrease. This is common when comparing the GI of white bread (70) and a heavier
wholegrain bread such as pumpernickel (46).
Starch Type (Amylose vs. Amylopectin):
Amylose is a straight chain molecule. This limits the points
where single glucose molecules can be broken away. Amylopectin has many branching points where
individual glucose molecules can be separated. The branching of amylopectin allows multiple
molecules to disconnect simultaneously thus increasing the GI.
Fibre Content:
Fibre can act as a physical barrier between digesting enzymes and food. It can also
increase the thickness in the digestion tract. In both instances digestion is slowed therefore reducing the
GI.
Sugar Content:
Sugar can restrict the gelatinisation of starch by binding water molecules together
therefore preventing water from entering.
Fat Content:
Fat slows the rate at which food is emptied from the stomach into the intestine. This
gives some foods a misleading GI. An example of a food with a high fat content yet a low GI is
sausages (28).
Protein, Fat and Anti-nutrients:
These may either slow or inhibit starch from being digested.
Manipulation the Glycaemia Index for Increased Sport Performance
With the knowledge of how and at what rate food is digested it is possible to manipulate consumption
in order to gain the maximum benefit. The three key nutritional factors that will affect swimmer’s
performances are:
1 – Ensuring adequate fuel is available prior to and during training
2 – The ability to recover and replenish muscle and blood glycogen stores
3 – Maintaining low fat consumption
The intake of foods with low GI ratings can be timed in order to ensure that glucose levels are at their
peak during training and competition. They can also be manipulated so that glucose is continually
released into the bloodstream during training therefore increasing performance.
Foods with a high GI (while still low in fat) can be utilised to aid in recovery after training. It is well
know that cells are more receptive in the first 20 minutes after exercise. A food with a high GI will be
able to release glucose into the bloodstream quickly and replenish muscle and liver glycogen stores as
well as also provide the required molecules for the resynthesising of all ATP stores. This practise will
reduce the effect of fatigue and allow swimmers to return to training faster fully replenished.
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Sample Training Eating Plan
Wake up 5:00am
Before Training
Eat
medium GI food (Nutri Grain 66)
WHY: Training is 2 hours long, however starts in only 30minutes from eating time. A low GI food
might not start digesting in time and sit in the stomach while a high GI food won’t last through training.
During Training
Drink plenty of fluid maybe have on hand a
high GI food (rice cakes 82 and honey 87 aver 84.5) to eat
during training if glucose stores become excessively depleted from high intensity training.
After Training
Eat
high GI food within 20 minutes (breakfast bar 78) of finishing exercise.
WHY: Cells are highly receptive to glucose in the bloodstream and recovery time will be decreased.
Before School
Eat
low GI food (toasted muesli 43)
WHY: Avoid high glucose spikes while lightly active in class. Ensure that glucose is released slowly
over the course of the day. Maintain awareness and energy levels.
Recess
Eat
low – medium GI food (Banana 55, JATZ 55)
WHY: Continue to maintain constant energy supply without large fluctuations.
Lunch
Eat
low GI food (pita bread 57 with mixed filling)
WHY: Aim to continue gradual release of blood glucose by taking into account the lengthy time until
afternoon tea. High GI foods will release glucose too fast finishing before school is done and the next
meal opportunity is available.
Afternoon Tea
Eat
low – medium GI food (2 – Minute Noodles 46)
WHY: Aim to prepare for the up coming two hour training session.
During Training
Eat
high GI food (jellybeans 80 and Sports Drink) and drink plenty of fluid.
After Training
Eat
high GI food (Muesli Bar 61 or breakfast bar 78 and sports drink) within 20 minutes of finishing
training
Dinner
Eat low
GI food (spaghetti 37)
WHY: Eating a high GI food may stimulate your body to store excess glucose as fat. Due to the low
energy expenditure during sleep it is important for weight control to avoid eating high GI foods prior to
going to bed.
Implementing the Glycemic Index
Athletes can implement the Glycemic Index by simply monitoring when they eat certain foods.
Changing the times some foods such as potatoes (85) and white bread (70) are eaten will have a sudden
impact on performance. With the introduction of the GI Symbol program it will become easier for
athletes and swimmers to make the right decision for their personal nutritional strategy.
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Glycemic Index
All Bran 42
Angel Food Cake 67
Apple 38
Apple Juice (Unsweetened) 40
Apple Muffin 44
Apricots (fresh) 57
Bagel 72
Baked Beans 48
Banana Cake 47
Banana 55
Barley 25
Basmati white rice boiled 58
Beetroot 64
Bengal gram dahl 54
Biscuits
Digestive plain 59
Gram Wafers 74
Oatmeal 55
Milk Arrowroots 69
Morning Coffee 79
Rich Tea 55
Shredded Wheatmeal 62
Short Bread 64
Vanilla Wafer 77
Black Bean Soup 64
Black Beans, boiled 30
Black Gram, soaked and boiled 43
Black bread, dark rye 76
Blueberry 59
Bran
Oat Bran 55
Rice Bran 19
Bran Buds 58
Bran Muffin 60
Breads
Burgen (oat and honey) 31
Dark Rhy 76
French Baguette 95
Fruit Loaf 47
Gluten Free Bread 90
Hamburger Bun 61
Kaiser Roll 73
Light Rye 68
Linseed rye 55
Melba Toast 70
Pita Bread 57
Ploughman’s Loaf 47
Pumpernickel 41
Riga Sunflower and Barley57
Rye Bread 65
Sourdough rye 57
Vogels (honey and oats) 55
Vogels Roggerbrot 59
White 70
Wholemeal 69
Wonderwhite 80
Bread stuffing 74
Bread Fruit 68
Breakfast Cereals
All Bran 42
Oat Bran 55
Rice Bran 29
Corn Bran 75
Bran Buds 58
Breakfast Bar 78
Cheerios 74
Coco pops 77
Corn Chex 83
Cornflakes 84
Crispix 87
Mini Wheats 58
Muesli non-toasted 56
Nutri-Grain 66
Oat Bran 55
Puffed wheat 80
Rice Bran 19
Rice Bubbles 83
Rice Chex 89
Rice Krispers 82
Shredded Wheat 67
Special K 54
Sultana Bran 52
Sustain 68
Team 82
Total 76
Vita Brits 69
Wheat-Bix 69
Wheatbites 72
Breakfastbar (fibre plus) 78
Breton wheat crackers 67
Broad Beans 79
Buckwheat cooked 48
Bulgur cooked 48
Bun hamburger 61
Butter beans boiled 31
Cakes
Angel food cake 67
Banana cake 47
Flan 65
Pound Cake 54
Sponge cake 46
Calrose white rice 87
Capellini pasta 45
Carrots 49
Cereal Grains
Barley 25
Buckwheat 54
Nulgur 48
Couscous 65
Maize
Cornmeal, wholegrain 68
Sweet Corn 55
Taco shells 71
Millet Ragi 71
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Rice
Basmati white boiled 58
Calrose white cooked 87
Dongara white cooked 59
Instant cooked 87
Pelde brown boiled 76
Sunbrown Quick 80
Tapioca 81
Cheerios 74
Cherries 22
Chickpeas 42
Chocolate milk 49
Cocopops 77
Cordial 66
Corn Bran 75
Corn Chex 83
Corn Chips 72
Corn Flakes 84
Corn Meal 68
Couscous 65
Crackers
Breton 67
Jatz 55
Kavli 71
Premium soda crackers 74
Puffer Crispbread 81
Rice cakes 82
Ryvita 69
Sao 70
Stoned wheat thins 67
Water cracker 78
Crispix 87
Croissant 67
Crumpet 69
Custard 43
Dairy foods
Ice cream (full fat) 61
Ice Cream (low fat) 50
Milk (full fat) 27
Milk (skim) 32
Milk chocolate 34
Custard 43
Tofu Frozen Dessert 115
Vitari 28
Yogurt
Low fat 33
L fat artificial sweetener 14
Dark rye bread 76
Digestive biscuit 59
Donut cinnamon 76
Doongara white rice 59
Fanta 68
Fettucini 32
Fish Fingers 38
Flan cake 65
French baguette bread 95
French fries 75
Fructose 23
Fruit cocktail 55
Fruit loaf 47
Fruits and fruit products
Apple 38
Apple juice 40
Apricots (fresh) 57
(dried) 31
(canned) 64
Banana 55
Cherries 22
Fruit cocktail 55
Grape fruit 25
Grape juice 48
Grapes 46
Kiwi fruit 52
Mango 55
Orange 44
Orange juice 44
Paw paw 58
Peach (fresh) 42
(canned) 41
Pear 38
Pineapple 46
Pineapple Juice 46
Plums 39
Raisins 64
Rockmelon 65
Sultanas 56
Watermelon 72
Gatorade 78
Glucose powder 102
Gluten free bread 90
Gnocchi 68
Graham Wafer biscuits 74
Grapefruit juice 48
Grape fruit 25
Grapes 46
Green gram 62
Green pea soup 66
Hamburger bun 61
Haricot 38
Honey &oat bread 55
Honey 58
Isostar 73
Jelly Beans 80
Kaiser rolls 73
Kavli crackers 71
Kidney beans boiled 27
Kidney beans canned 52
Lactose pure 46
Lentil soup 44
Lentils green brown 30
Lentils red 26
Life savers 70
Light rye bread 68
Lima beans 32
Linguine pasta (thick) 46
Linguine pasta (thin) 55
Linsead rye bread 55
Liquid meals
Sustagen 43
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Lucozade 95
Lungkow 26
Macaroni 45
Maize
Cornmeal wholegrain 68
Sweet corn 55
Maltose 55
Mars bar 68
Melba toast 70
Millet 71
Mini Wheats 58
Morning coffee biscuits 79
Muesli, cereal
Toasted 43
Non-toasted 56
Muffins
Apple 44
Bran 60
Blueberry 59
Noodle 2-minute 46
Nutri-grain 66
Oat Bran &Honey loaf 31
Oat bran 55
Oatmeal biscuits 54
Parsnips boiled 97
Pasta
Capellini 45
Fettucini 32
Gnocchi 68
2-minute 46
Linguine (thick) 46
Linguine(thin) 55
Macaroni 45
(with cheese) 64
Ravioli 39
Rice pasta brown 92
Spaghetti white 41
(wholemeal) 37
Spirale 43
Star Pastina 38
Tortellini 50
Vermicelli 35
Pastry flaky 59
Pea and ham soup 66
Peanuts 14
Peas green 48
Pelde brown 76
Pinto beans canned 45
Pinto beans soaked 39
Pizza cheese and tomato 60
Plums 39
Popcorn 55
Porridge 42
Potatoes
Fries (fine cut) 75
Instant potato 83
New boiled 62
New canned 61
Pale skin boiled 56
Pale skin baked 85
Pale skin mashed 70
Pale skin steamed 65
P.S microwaved 82
Crisps 54
Pretzels 83
Pumpkin 75
Rice vermicelli 58
Rich tea biscuits 55
Rock melon 65
Roggenbrot bread 59
Roll Kaiser 73
Romano beans 46
Sausages fried (high fat) 28
Semolina 55
Short Bread biscuits 64
So Good 31
Soya beans canned 14
Soya beans boiled 18
Spirali durum cooked 43
Split pea soup 60
Sponge cake 46
Sucrose 65
Sultana Bran 52
Swede peeled boiled 72
Sweet corn 55
Sweet potatoes 54
Tapioca boiled 70
Taro 54
Tomato soup 38
Tortellini 50
Vermicelli 35
Vitari 28
Waffles 76
Yam boiled 51
By John Fowlie
The Glycemic Index
The Glycemic Index (GI) is a digestion rating system for carbohydrates. Foods which have a high GI
are digested and absorbed quickly into the blood stream while those with a low GI are digested and
absorbed slower.
There are several benefits from basing a diet around the GI. Low GI foods can help control established
diabetes, help people lose weight, lower blood lipids and improve the body's sensitivity to insulin High
GI foods can help replenish glycogen and carbohydrate stores after exercise.
The GI is based on the digestion rate of pure glucose. This is then set as the base unit of 100 for the GI.
Other foods are then tested and ranked accordingly by comparing the time and rate at which the
carbohydrates are absorbed into the blood stream.
The GI (Glycemic Index) Symbol program was launched in Australia on July 2
nd 2002. The program’s
aim to have all products discloses their GI rating on the packaging. Foods must meet specific
nutritional criteria and have had their GI measured using the approved method, currently conducted by
the University of Sydney. The program uses three classifications, high, medium or low.
Low 55 and Under
Medium 56 – 69
High 70 and above
Glycemic Index limited is responsible for implementing and monitoring the GI symbol program. It’s a
non-profit company consisting of The University of Sydney, Diabetes Australia and the Juvenile
Diabetes research Foundation.
Physiology of the Glycemic Index
It is important to understand the physiology behind the GI in order to implement it correctly.
Eventually all food must be broken down through digestion and a series of chemical reaction into
adenosine triphosphate (ATP).
ATP
Adenosine Triphosphate (ATP) is the energy source for all biological work. Energy is released when
ATP releases a phosphate and becomes adenosine diphosphate (ADP). In order to continue energy
production ADP must resynthesise into ATP.
Carbohydrates
Carbohydrates are a classification of molecules that contain the atom ratio of one carbon, two hydrogen
and one oxygen (CH
2O).
Glucose
Glucose is a carbohydrate with six carbon atoms. Eventually through a process called glycolysis it is
broken down and resynthesises ATP. Each glucose molecule can resynthesise 36 ADP molecules into
ATP. Glucose either circulates in the blood or is stored in the muscles and the liver as glycogen.
Glucagon and Insulin
Glucagon and insulin are both hormones, which control the amount of glucose in the blood stream.
Glucagon stimulates the liver to oxidise glycogen and release glucose while insulin counters this and
stimulates the muscle and liver to store excess glucose.
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Starch
In plants glucose exists in two forms, alfa-glucose and beta-glucose. Glucose monomers (single)
maintain the ability to change between the two forms until like monomers are synthesised and linked
together to form polymers (multiple). Alfa-glucose forms polysaccharide starch (starch) while betaglucose
forms polysaccharide cellulose (cellulose). Many starch molecules form the starch grains that
are commonly found in foods such as potatoes. Cellulose is primarily used as the structural component
of cell walls in plants. It can only be used by some organisms for energy where as starch is widely
utilised by higher organisms.
Factors which influence the GI
Gelatinisation (swollen from cooking) of starch:
When some foods are cooked the starch in them
expands. This inturn increases the surface area available for digesting enzymes and therefore increases
the rate at which the food can be broken down. Gelatinisation is visible when comparing cooked and
uncooked pasta.
Gain Consistency:
As part of the digestion process grains are gradually broken down and processed. If
the grain has been milled during the processing of the food then naturally the time taken to digest the
food will decrease. This is common when comparing the GI of white bread (70) and a heavier
wholegrain bread such as pumpernickel (46).
Starch Type (Amylose vs. Amylopectin):
Amylose is a straight chain molecule. This limits the points
where single glucose molecules can be broken away. Amylopectin has many branching points where
individual glucose molecules can be separated. The branching of amylopectin allows multiple
molecules to disconnect simultaneously thus increasing the GI.
Fibre Content:
Fibre can act as a physical barrier between digesting enzymes and food. It can also
increase the thickness in the digestion tract. In both instances digestion is slowed therefore reducing the
GI.
Sugar Content:
Sugar can restrict the gelatinisation of starch by binding water molecules together
therefore preventing water from entering.
Fat Content:
Fat slows the rate at which food is emptied from the stomach into the intestine. This
gives some foods a misleading GI. An example of a food with a high fat content yet a low GI is
sausages (28).
Protein, Fat and Anti-nutrients:
These may either slow or inhibit starch from being digested.
Manipulation the Glycaemia Index for Increased Sport Performance
With the knowledge of how and at what rate food is digested it is possible to manipulate consumption
in order to gain the maximum benefit. The three key nutritional factors that will affect swimmer’s
performances are:
1 – Ensuring adequate fuel is available prior to and during training
2 – The ability to recover and replenish muscle and blood glycogen stores
3 – Maintaining low fat consumption
The intake of foods with low GI ratings can be timed in order to ensure that glucose levels are at their
peak during training and competition. They can also be manipulated so that glucose is continually
released into the bloodstream during training therefore increasing performance.
Foods with a high GI (while still low in fat) can be utilised to aid in recovery after training. It is well
know that cells are more receptive in the first 20 minutes after exercise. A food with a high GI will be
able to release glucose into the bloodstream quickly and replenish muscle and liver glycogen stores as
well as also provide the required molecules for the resynthesising of all ATP stores. This practise will
reduce the effect of fatigue and allow swimmers to return to training faster fully replenished.
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Sample Training Eating Plan
Wake up 5:00am
Before Training
Eat
medium GI food (Nutri Grain 66)
WHY: Training is 2 hours long, however starts in only 30minutes from eating time. A low GI food
might not start digesting in time and sit in the stomach while a high GI food won’t last through training.
During Training
Drink plenty of fluid maybe have on hand a
high GI food (rice cakes 82 and honey 87 aver 84.5) to eat
during training if glucose stores become excessively depleted from high intensity training.
After Training
Eat
high GI food within 20 minutes (breakfast bar 78) of finishing exercise.
WHY: Cells are highly receptive to glucose in the bloodstream and recovery time will be decreased.
Before School
Eat
low GI food (toasted muesli 43)
WHY: Avoid high glucose spikes while lightly active in class. Ensure that glucose is released slowly
over the course of the day. Maintain awareness and energy levels.
Recess
Eat
low – medium GI food (Banana 55, JATZ 55)
WHY: Continue to maintain constant energy supply without large fluctuations.
Lunch
Eat
low GI food (pita bread 57 with mixed filling)
WHY: Aim to continue gradual release of blood glucose by taking into account the lengthy time until
afternoon tea. High GI foods will release glucose too fast finishing before school is done and the next
meal opportunity is available.
Afternoon Tea
Eat
low – medium GI food (2 – Minute Noodles 46)
WHY: Aim to prepare for the up coming two hour training session.
During Training
Eat
high GI food (jellybeans 80 and Sports Drink) and drink plenty of fluid.
After Training
Eat
high GI food (Muesli Bar 61 or breakfast bar 78 and sports drink) within 20 minutes of finishing
training
Dinner
Eat low
GI food (spaghetti 37)
WHY: Eating a high GI food may stimulate your body to store excess glucose as fat. Due to the low
energy expenditure during sleep it is important for weight control to avoid eating high GI foods prior to
going to bed.
Implementing the Glycemic Index
Athletes can implement the Glycemic Index by simply monitoring when they eat certain foods.
Changing the times some foods such as potatoes (85) and white bread (70) are eaten will have a sudden
impact on performance. With the introduction of the GI Symbol program it will become easier for
athletes and swimmers to make the right decision for their personal nutritional strategy.
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Glycemic Index
All Bran 42
Angel Food Cake 67
Apple 38
Apple Juice (Unsweetened) 40
Apple Muffin 44
Apricots (fresh) 57
Bagel 72
Baked Beans 48
Banana Cake 47
Banana 55
Barley 25
Basmati white rice boiled 58
Beetroot 64
Bengal gram dahl 54
Biscuits
Digestive plain 59
Gram Wafers 74
Oatmeal 55
Milk Arrowroots 69
Morning Coffee 79
Rich Tea 55
Shredded Wheatmeal 62
Short Bread 64
Vanilla Wafer 77
Black Bean Soup 64
Black Beans, boiled 30
Black Gram, soaked and boiled 43
Black bread, dark rye 76
Blueberry 59
Bran
Oat Bran 55
Rice Bran 19
Bran Buds 58
Bran Muffin 60
Breads
Burgen (oat and honey) 31
Dark Rhy 76
French Baguette 95
Fruit Loaf 47
Gluten Free Bread 90
Hamburger Bun 61
Kaiser Roll 73
Light Rye 68
Linseed rye 55
Melba Toast 70
Pita Bread 57
Ploughman’s Loaf 47
Pumpernickel 41
Riga Sunflower and Barley57
Rye Bread 65
Sourdough rye 57
Vogels (honey and oats) 55
Vogels Roggerbrot 59
White 70
Wholemeal 69
Wonderwhite 80
Bread stuffing 74
Bread Fruit 68
Breakfast Cereals
All Bran 42
Oat Bran 55
Rice Bran 29
Corn Bran 75
Bran Buds 58
Breakfast Bar 78
Cheerios 74
Coco pops 77
Corn Chex 83
Cornflakes 84
Crispix 87
Mini Wheats 58
Muesli non-toasted 56
Nutri-Grain 66
Oat Bran 55
Puffed wheat 80
Rice Bran 19
Rice Bubbles 83
Rice Chex 89
Rice Krispers 82
Shredded Wheat 67
Special K 54
Sultana Bran 52
Sustain 68
Team 82
Total 76
Vita Brits 69
Wheat-Bix 69
Wheatbites 72
Breakfastbar (fibre plus) 78
Breton wheat crackers 67
Broad Beans 79
Buckwheat cooked 48
Bulgur cooked 48
Bun hamburger 61
Butter beans boiled 31
Cakes
Angel food cake 67
Banana cake 47
Flan 65
Pound Cake 54
Sponge cake 46
Calrose white rice 87
Capellini pasta 45
Carrots 49
Cereal Grains
Barley 25
Buckwheat 54
Nulgur 48
Couscous 65
Maize
Cornmeal, wholegrain 68
Sweet Corn 55
Taco shells 71
Millet Ragi 71
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Rice
Basmati white boiled 58
Calrose white cooked 87
Dongara white cooked 59
Instant cooked 87
Pelde brown boiled 76
Sunbrown Quick 80
Tapioca 81
Cheerios 74
Cherries 22
Chickpeas 42
Chocolate milk 49
Cocopops 77
Cordial 66
Corn Bran 75
Corn Chex 83
Corn Chips 72
Corn Flakes 84
Corn Meal 68
Couscous 65
Crackers
Breton 67
Jatz 55
Kavli 71
Premium soda crackers 74
Puffer Crispbread 81
Rice cakes 82
Ryvita 69
Sao 70
Stoned wheat thins 67
Water cracker 78
Crispix 87
Croissant 67
Crumpet 69
Custard 43
Dairy foods
Ice cream (full fat) 61
Ice Cream (low fat) 50
Milk (full fat) 27
Milk (skim) 32
Milk chocolate 34
Custard 43
Tofu Frozen Dessert 115
Vitari 28
Yogurt
Low fat 33
L fat artificial sweetener 14
Dark rye bread 76
Digestive biscuit 59
Donut cinnamon 76
Doongara white rice 59
Fanta 68
Fettucini 32
Fish Fingers 38
Flan cake 65
French baguette bread 95
French fries 75
Fructose 23
Fruit cocktail 55
Fruit loaf 47
Fruits and fruit products
Apple 38
Apple juice 40
Apricots (fresh) 57
(dried) 31
(canned) 64
Banana 55
Cherries 22
Fruit cocktail 55
Grape fruit 25
Grape juice 48
Grapes 46
Kiwi fruit 52
Mango 55
Orange 44
Orange juice 44
Paw paw 58
Peach (fresh) 42
(canned) 41
Pear 38
Pineapple 46
Pineapple Juice 46
Plums 39
Raisins 64
Rockmelon 65
Sultanas 56
Watermelon 72
Gatorade 78
Glucose powder 102
Gluten free bread 90
Gnocchi 68
Graham Wafer biscuits 74
Grapefruit juice 48
Grape fruit 25
Grapes 46
Green gram 62
Green pea soup 66
Hamburger bun 61
Haricot 38
Honey &oat bread 55
Honey 58
Isostar 73
Jelly Beans 80
Kaiser rolls 73
Kavli crackers 71
Kidney beans boiled 27
Kidney beans canned 52
Lactose pure 46
Lentil soup 44
Lentils green brown 30
Lentils red 26
Life savers 70
Light rye bread 68
Lima beans 32
Linguine pasta (thick) 46
Linguine pasta (thin) 55
Linsead rye bread 55
Liquid meals
Sustagen 43
Implementing the Glycemic Index
John Fowlie
John Fowlie – Head Coach
Ginninderra Swim Club
Lucozade 95
Lungkow 26
Macaroni 45
Maize
Cornmeal wholegrain 68
Sweet corn 55
Maltose 55
Mars bar 68
Melba toast 70
Millet 71
Mini Wheats 58
Morning coffee biscuits 79
Muesli, cereal
Toasted 43
Non-toasted 56
Muffins
Apple 44
Bran 60
Blueberry 59
Noodle 2-minute 46
Nutri-grain 66
Oat Bran &Honey loaf 31
Oat bran 55
Oatmeal biscuits 54
Parsnips boiled 97
Pasta
Capellini 45
Fettucini 32
Gnocchi 68
2-minute 46
Linguine (thick) 46
Linguine(thin) 55
Macaroni 45
(with cheese) 64
Ravioli 39
Rice pasta brown 92
Spaghetti white 41
(wholemeal) 37
Spirale 43
Star Pastina 38
Tortellini 50
Vermicelli 35
Pastry flaky 59
Pea and ham soup 66
Peanuts 14
Peas green 48
Pelde brown 76
Pinto beans canned 45
Pinto beans soaked 39
Pizza cheese and tomato 60
Plums 39
Popcorn 55
Porridge 42
Potatoes
Fries (fine cut) 75
Instant potato 83
New boiled 62
New canned 61
Pale skin boiled 56
Pale skin baked 85
Pale skin mashed 70
Pale skin steamed 65
P.S microwaved 82
Crisps 54
Pretzels 83
Pumpkin 75
Rice vermicelli 58
Rich tea biscuits 55
Rock melon 65
Roggenbrot bread 59
Roll Kaiser 73
Romano beans 46
Sausages fried (high fat) 28
Semolina 55
Short Bread biscuits 64
So Good 31
Soya beans canned 14
Soya beans boiled 18
Spirali durum cooked 43
Split pea soup 60
Sponge cake 46
Sucrose 65
Sultana Bran 52
Swede peeled boiled 72
Sweet corn 55
Sweet potatoes 54
Tapioca boiled 70
Taro 54
Tomato soup 38
Tortellini 50
Vermicelli 35
Vitari 28
Waffles 76
Yam boiled 51
