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Ferdo
03-02-2002, 09:35 AM
Ok, bulking has gotten out of hand, and i have yo start eating the right carbs at the right time

What carbs are high GIS and and which are low GI

When should i use hi gis and when low


Thanks

irish mike
03-02-2002, 10:59 AM
ed list:
White Bread
Glucose Based BAKERY PRODUCTS
Cake, sponge
66
46 Cake, banana, made with sugar
67
47 Cake, pound
77
54 Cake, banana, made without sugar
79
55 Pastry
84
59 Pizza, cheese
86
60 Muffins
88
62 Cake, flan
93
65 Cake, angel food
95
67 Croissant
96
67 Crumpet
98
69 Donut
108
76 Waffles
109
76
BEVERAGES
Soy milk
43
30
[Pers. corres. w/Prof. Brand-Miller]

Cordial, orange
94
66 Soft drink, Fanta
97
68 Lucozade
136
95
BREADS
Bürgen Soy Lin
27
19 Bürgen Oat Bran & Honey Loaf
43
30 Bürgen Mixed Grain
48
34 PerforMAX
54
38 Barley kernel bread
55
39 Bürgen Fruit Loaf
62
43 Holsom's
64
45 Rye Kernel bread
66
46 Fruit loaf
67
47 Ploughman's Loaf
67
47 Oat bran bread
68
48 Mixed grain bread
69
48 Pumpernickel
71
50 Bulger bread
75
53 Linseed rye bread
78
55 Pita bread, white
82
57 Hamburger bun
87
61 Rye flour bread
92
64 Semolina bread
92
64 Oat kernel bread
93
65 Barley flour bread
95
67 Wheat bread, high fiber
97
68 Wheat bread, wholemeal flour
99
69 Melba toast
100
70 Wheat bread, white
101
71 Bagel, white
103
72 Kaiser rolls
104
73 Whole-wheat snack bread
105
74 Bread stuffing
106
74 Wheat bread, Wonderwhite
112
78 Wheat bread, gluten free
129
90 French baguette
136
95
BREAKFAST CEREALS
Rice Bran
27
19 Kelloggs' All Bran Fruit 'n Oats
55
39 Kelloggs' Guardian
59
41 All-bran
60
42 Porridge (oatmeal)
70
49 Red River Cereal
70
49 Bran Buds
75
53 Special K
77
54 Oat Bran
78
55 Kelloggs' Honey Smacks
78
55 Muesli
80
56 Kelloggs' Mini-Wheats (whole wheat)
81
57 Bran Chex
83
58 Kelloggs' Just Right
84
59 Life
94
66 Nutri-grain
94
66 Grapenuts
96
67 Sustain
97
68 Shredded Wheat
99
69 Kelloggs' Mini-Wheats (blackcurrant)
99
69 Cream of Wheat
100
70 Wheat Biscuit
100
70 Golden Grahams
102
71 Pro Stars
102
71 Sultana Bran
102
71 Puffed Wheat
105
74 Cheerios
106
74 Corn Bran
107
75 Breakfast bar
109
76 Total
109
76 Cocopops
110
77 Post Flakes
114
80 Rice Krispies
117
82 Team
117
82 Corn Chex
118
83 Cornflakes
119
83 Crispix
124
87 Rice Chex
127
89 Rice Bubbles
128
90
CEREAL GRAINS
Barley, pearled
36
25 Rye
48
34 Wheat kernels
59
41 Rice, instant, boiled 1 min
65
46 Bulgur
68
48 Rice, parboiled
68
48 Rice, parboiled, high amylose
69
48 Barley, cracked
72
50 Wheat, quick cooking
77
54 Buckwheat
78
55 Sweet corn
78
55 Rice, specialty
78
55 Rice, brown
79
55 Rice, wild, Saskatchewan
81
57 Rice, white
83
58 Rice, white, high amylose
83
58 Couscous
93
65 Barley, rolled
94
66 Rice, Mahatma Premium
94
66 Taco shells
97
68 Cornmeal
98
69 Millet
101
71 Rice, Pedle
109
76 Rice, Sunbrown Quick
114
80 Tapioca, boiled with milk
115
81 Rice, Calrose
124
87 Rice, parboiled, low amylose Pelde
124
87 Rice, white, low amylose
126
88 Rice, instant, boiled 6 min
128
90
COOKIES
Oatmeal cookies
79
55 Rich Tea cookies
79
55 Digestives
84
59 Shredded Wheatmeal
89
62 Shortbread
91
64 Arrowroot
95
67 Graham Wafers
106
74 Vanilla Wafers
110
77 Morning Coffee cookies
113
79
CRACKERS
Jatz
79
55 High Fibre Rye Crispread
93
65 Breton Wheat Crackers
96
67 Stoned Wheat Thins
96
67 Sao
100
70 Water Crackers
102
71 Rice Cakes
110
77 Puffed Crispbread
116
81
DAIRY FOODS
Yogurt, low fat, artifically sweet
20
14 Milk, chocolate, artifically sweet
34
24 Milk + 30 g bran
38
27 Milk, full fat
39
27 Milk, skim
46
32 Yogurt, low fat, fruit sugar sweet
47
33 Milk, chocolate, sugar sweetened
49
34 Yogurt, unspecified
51
36 Milk + custard + starch + sugar
61
43 Yakult (fermented milk)
64
45 Ice cream, low fat
71
50 Ice cream
87
61
FRUIT AND FRUIT PRODUCTS
Cherries
32
22 Grapefruit
36
25 Apricots, dried
44
31 Pear, fresh
53
37 Apple
54
38 Plum
55
39 Apple juice
58
41 Peach, fresh
60
42 Orange
63
44 Pear, canned
63
44 Grapes
66
46 Pineapple juice
66
46 Peach, canned
67
47 Grapefruit juice
69
48 Orange juice
74
52 Kiwifruit
75
53 Banana
77
54 Fruit cocktail
79
55 Mango
80
56 Sultanas
80
56 Apricots, fresh
82
57 Pawpaw
83
58 Apricots, canned, syrup
91
64 Raisins
91
64 Rockmelon (muskmelon, cantaloupe)
93
65
[usually called cantaloupe in the U.S.]

Pineapple
94
66 Watermelon
103
72
LEGUMES
Soya beans, canned
20
14 Soya beans
25
18 Lentils, red
36
25 Beans, dried, not specified
40
28 Lentils, not specified
41
29 Kidney beans
42
29 Lentils, green
42
29 Butter beans + 5 g. sucrose
43
30 Butter beans + 10 g. sucrose
44
31 Butter beans
44
31 Split peas, yellow, boiled
45
32 Lima beans, baby, frozen
46
32 Chick peas (garbanzo beans)
47
33 Kidney beans, autoclaved
49
34 Haricot/navy beans
54
38 Pinto beans
55
39 Chick peas, curry, canned
58
41 Black-eyed beans
59
41 Chick peas, canned
60
42 Pinto beans, canned
64
45 Romano beans
65
46 Baked beans, canned
69
48 Kidney beans, canned
74
52 Lentils, green, canned
74
52 Butter beans + 15 g. sucrose
77
54 Beans, dried, P. vulgaris
100
70 Broad beans (fava beans, fool, foul)
113
79
PASTA
Spaghetti, protein enriched
38
27 Fettuccine
46
32 Vermicelli
50
35 Spaghetti, wholemeal
53
37 Star pastina
54
38 Ravioli, durum, meat filled
56
39 Spaghetti, boiled 5 min
52
36 Spaghetti, white
59
41 Spirali, durum
61
43 Capellini
64
45 Macaroni
64
45 Linguine
65
46 Instant noodles
67
47 Tortellini, cheese
71
50 Spaghetti, durum
78
55 Macaroni and Cheese
92
64 Gnocchi
95
67 Rice pasta, brown
131
92
ROOT VEGETABLES
Yam
73
51 Sweet potato
77
54 Potato, white, not specified, boiled
80
56 Potato, new
81
57 Potato, white, Ontario
85
60 Potato, canned
87
61 Potato, Prince Edward Island, boiled
90
63 Beets
91
64 Potato, steamed
93
65 Potato mashed
100
70 Carrots, cooked
56
39
[Pers. corres. w/Prof. Brand-Miller]

Carrot juice
64
45
[Pers. corres. w/Prof. Brand-Miller]

Swede (rutabaga)
103
72 Potato, boiled, mashed
104
73 French fries
107
75 Potato, microwaved
117
82 Potato, instant
118
83 Potato, baked
121
85 Parsnips
139
97
SNACK FOOD AND CONFECTIONARY
Peanuts
21
15 Mars M&Ms (peanut)
46
32 Mars Snickers Bar
57
40 Mars Twix Cookie Bars (caramel)
62
43 Mars Chocolate (Dove)
63
44
[Pers. corres. w/Prof. Brand-Miller]

Jams and marmalades
70
49
[Pers. corres. w/Prof. Brand-Miller]

Chocolate
70
49 Potato crisps
77
54 Popcorn
79
55 Muesli Bars
87
61 Mars Kudos Whole Grain Bars (choc chip)
87
61 Mars Bar
91
64 Mars Skittles
98
69 Life Savers
100
70 Corn chips
105
74 Jelly beans
114
80 Pretzels
116
81 Dates
146
103



SOUPS
Tomato Soup
54
38 Lentil soup, canned
63
44 Split pea soup
86
60 Black bean soup
92
64 Green pea soup, canned
94
66
SUGARS
Fructose
32
22 Lactose
65
46 Honey
83
58 High fructose corn syrup
89
62
[Pers. corres. w/Prof. Brand-Miller]

Sucrose
92
64 Glucose
137
96 Glucose tablets
146
102 Maltodextrin
150
105 Maltose
150
105
VEGETABLES
Peas, dried
32
22 Marrowfat, dried
56
39 Peas, green
68
48 Sweet corn
78
55 Pumpkin
107
75
INDIGENOUS FOODS

PIMA INDIAN:
Acorns stewed with venison
23
16 Mesquite cakes
36
25 Yellow teparies broth
41
29 White teparies broth
44
31 Lima beans broth
51
36 Corn tortilla w/desert ironwood
54
38 Corn hominy (not modern corn)
57
40 Fruit leather
100
70 Cactus jam
130
91
SOUTH AFRICAN:
Brown beans
34
24 M'fino wild greens
97
68 Maize meal porridge, unrefined
101
71 Maize meal porridge, refined
106
74
MEXICAN:
Nopal prickly pear cactus
10
7 Black beans
43
30 Brown beans
54
38
ASIAN INDIAN:
Bengal gram dal (chana dal)
12
8
(average of studies in India and South Africa)

Rajmah (red kidney beans)
27
19 Baisen (besan, chick pea flour) chapati
39
27 Green gram (mung beans)
54
38 Barley chapati
61
43 Black gram
61
43 Black gram dal with semolina
66
46 Horse gram
73
51 Bengal gram dal with semolina
77
54 Whole greengram
81
57 Bajra (millet)
82
57 Maize chapati
89
62 Green gram dal with semolina
89
62 Semolina
94
66 Varagu
97
68 Banana, unripe, steamed 1 hr.
100
70 Tapioca, steamed 1 hr.
100
70 Jowar
110
77 Green gram dal + paspalum scorbic.
111
78 Ragi (or Raggi)
123
86
AUSTRALIAN ABORIGINAL:
Mulga seed (Acacia aneura)
11
8 Blackbean seed
11
8 Cheeky yam
49
34 Macrozamia communis
57
40 Bush honey, sugar bag
61
43 Bread (Acacia coriacea)
66
46 Bunya nut pine
67
47 Castanospermum australe
106
74
PACIFIC ISLAND FOODS:
Sweet potato (Ipamoea batatas)
63
44 Taro
77
54 Breadfruit
97
68
CHINESE FOODS:
Lungkow bean thread
37
26 Rice vermicelli
83
58
MISCELLANEOUS
Sausages
40
28 Vitari
40
28 So Good (Sanitarium)
43
30 Nutella spread(Ferrero)
46
32 Fish fingers
54
38 Ultracal
55
39 Sustagen Hospital Formula
61
43 VO2 Max Energy Bar (chocolate; Mars)
69
48 Power Bar (Powerfoods)
81
57 Tofu frozen dessert, non-dairy
164
115

GI-based list:
White Bread
Glucose Based Nopal prickly pear cactus
10
7 Mulga seed (Acacia aneura)
11
8 Blackbean seed
11
8 Bengal gram dal (chana dal)
12
8
(average of studies in India and South Africa)

Yogurt, low fat, artifically sweet
20
14 Soya beans, canned
20
14 Peanuts
21
15 Acorns stewed with venison
23
16 Soya beans
25
18 Rice Bran
27
19 Rajmah (red kidney beans)
27
19 Bürgen Soy Lin
27
19 Cherries
32
22 Fructose
32
22 Peas, dried
32
22 Milk, chocolate, artifically sweet
34
24 Brown beans (South African)
34
24 Barley, pearled
36
25 Grapefruit
36
25 Lentils, red
36
25 Mesquite cakes
36
25 Lungkow bean thread
37
26 Spaghetti, protein enriched
38
27 Milk + 30 g bran
38
27 Milk, full fat
39
27 Baisen (besan, chick pea flour) chapati
39
27 Beans, dried, not specified
40
28 Sausages
40
28 Vitari
40
28 Lentils, not specified
41
29 Yellow teparies broth
41
29 Kidney beans
42
29 Lentils, green
42
29 Black beans
43
30 Soy milk
43
30
[Pers. corres. w/Prof. Brand-Miller]

Butter beans + 5 g. sucrose
43
30 So Good (Sanitarium)
43
30 Bürgen Oat Bran & Honey Loaf
43
30 So Good (Sanitarium)
43
30 Butter beans + 10 g. sucrose
44
31 Apricots, dried
44
31 Butter beans
44
31 White teparies broth
44
31 Split peas, yellow, boiled
45
32 Milk, skim
46
32 Lima beans, baby, frozen
46
32 Fettuccine
46
32 Mars M&Ms (peanut)
46
32 Nutella spread(Ferrero)
46
32 Yogurt, low fat, fruit sugar sweet
47
33 Chick peas (garbanzo beans)
47
33 Rye
48
34 Bürgen Mixed Grain Bread
48
34 Milk, chocolate, sugar sweetened
49
34 Kidney beans, autoclaved
49
34 Cheeky yam
49
34 Vermicelli
50
35 Yogurt, unspecified
51
36 Lima beans broth
51
36 Spaghetti, boiled 5 min
52
36 Pear, fresh
53
37 Spaghetti, wholemeal
53
37 Apple
54
38 Haricot/navy beans
54
38 Star pastina
54
38 Tomato Soup
54
38 Corn tortilla w/desert ironwood
54
38 Brown beans (Mexican)
54
38 Green gram (mung beans)
54
38 Fish fingers
54
38 PerforMAX
54
38 Barley kernel bread
55
39 Plum
55
39 Pinto beans
55
39 Carrots, cooked
56
39
[Pers. corres. w/Prof. Brand-Miller]

Ultracal
55
39 Kelloggs' All Bran Fruit 'n Oats
55
39 Ravioli, durum, meat filled
56
39 Marrowfat, dried
56
39 Corn hominy (not modern corn)
57
40 Macrozamia communis
57
40 Mars Snickers Bar
57
40 Apple juice
58
41 Chick peas, curry, canned
58
41 Wheat kernels
59
41 Black-eyed beans
59
41 Spaghetti, white
59
41 Kelloggs' Guardian
59
41 All-bran
60
42 Peach, fresh
60
42 Chick peas, canned
60
42 Milk + custard + starch + sugar
61
43 Spirali, durum
61
43 Barley chapati
61
43 Black gram
61
43 Bush honey, sugar bag
61
43 Sustagen Hospital Formula
61
43 Bürgen Fruit Loaf Bread
62
43 Mars Twix Cookie Bars (caramel)
62
43 Orange
63
44 Pear, canned
63
44 Lentil soup, canned
63
44 Sweet potato (Ipamoea batatas)
63
44 Mars Chocolate (Dove)
63
44
[Pers. corres. w/Prof. Brand-Miller]

Pinto beans, canned
64
45 Carrot juice
64
45
[Pers. corres. w/Prof. Brand-Miller]

Capellini
64
45 Macaroni
64
45 Holsom's
64
45 Yakult (fermented milk)
64
45 Romano beans
65
46 Linguine
65
46 Rice, instant, boiled 1 min
65
46 Lactose
65
46 Cake, sponge
66
46 Rye Kernel bread
66
46 Grapes
66
46 Pineapple juice
66
46 Black gram dal with semolina
66
46 Bread (Acacia coriacea)
66
46 Cake, banana, made with sugar
67
47 Fruit loaf (bread)
67
47 Ploughman's Loaf (bread)
67
47 Peach, canned
67
47 Instant noodles
67
47 Bunya nut pine
67
47 Oat bran bread
68
48 Bulgur
68
48 Rice, parboiled
68
48 Peas, green
68
48 Mixed grain bread
69
48 Rice, parboiled, high amylose
69
48 Grapefruit juice
69
48 Baked beans, canned
69
48 VO2 Max Energy Bar (chocolate; Mars)
69
48 Porridge (oatmeal)
70
49 Red River Cereal
70
49 Chocolate
70
49 Jams and marmalades
70
49
[Pers. corres. w/Prof. Brand-Miller]

Pumpernickel
71
50 Ice cream, low fat
71
50 Tortellini, cheese
71
50 Barley, cracked
72
50 Yam
73
51 Horse gram
73
51 Orange juice
74
52 Kidney beans, canned
74
52 Lentils, green, canned
74
52 Bulger bread
75
53 Bran Buds
75
53 Kiwifruit
75
53 Cake, pound
77
54 Special K
77
54 Wheat, quick cooking
77
54 Banana
77
54 Sweet potato
77
54 Potato crisps
77
54 Bengal gram dal with semolina
77
54 Taro
77
54 Butter beans + 15 g. sucrose
77
54 Linseed rye bread
78
55 Oat Bran
78
55 Buckwheat
78
55 Sweet corn
78
55 Rice, specialty
78
55 Spaghetti, durum
78
55 Kelloggs' Honey Smacks
78
55 Cake, banana, made without sugar
79
55 Rice, brown
79
55 Oatmeal cookies
79
55 Rich Tea cookies
79
55 Jatz
79
55 Fruit cocktail
79
55 Popcorn
79
55 Muesli
80
56 Mango
80
56 Sultanas
80
56 Potato, white, not specified, boiled
80
56 Rice, wild, Saskatchewan
81
57 Potato, new
81
57 Whole greengram
81
57 Kelloggs' Mini-Wheats (whole wheat)
81
57 Power Bar (Powerfoods)
81
57 Pita bread, white
82
57 Apricots, fresh
82
57 Bajra (millet)
82
57 Honey
83
58 Bran Chex
83
58 Rice, white
83
58 Rice, white, high amylose
83
58 Pawpaw
83
58 Rice vermicelli
83
58 Pastry
84
59 Digestives
84
59 Kelloggs' Just Right
84
59 Potato, white, Ontario
85
60 Pizza, cheese
86
60 Split pea soup
86
60 Hamburger bun
87
61 Ice cream
87
61 Muesli Bars
87
61 Potato, canned
87
61 Mars Kudos Whole Grain Bars (choc chip)
87
61 Muffins
88
62 Shredded Wheatmeal
89
62 Maize chapati
89
62 Green gram dal with semolina
89
62 High fructose corn syrup
89
62
[Pers. corres. w/Prof. Brand-Miller]

Potato, Prince Edward Island, boiled
90
63 Apricots, canned, syrup
91
64 Shortbread
91
64 Raisins
91
64 Beets
91
64 Mars Bar
91
64 Rye flour bread
92
64 Semolina bread
92
64 Macaroni and Cheese
92
64 Black bean soup
92
64 Sucrose
92
64 Cake, flan
93
65 Oat kernel bread
93
65 Couscous
93
65 High Fibre Rye Crispread
93
65 Rockmelon (muskmelon, cantaloupe)
93
65
[usually called cantaloupe in the U.S.]

Potato, steamed
93
65 Barley, rolled
94
66 Cordial, orange
94
66 Life
94
66 Nutri-grain
94
66 Rice, Mahatma Premium
94
66 Pineapple
94
66 Green pea soup, canned
94
66 Semolina
94
66 Cake, angel food
95
67 Barley flour bread
95
67 Arrowroot
95
67 Gnocchi
95
67 Croissant
96
67 Grapenuts
96
67 Breton Wheat Crackers
96
67 Stoned Wheat Thins
96
67 Soft drink, Fanta
97
68 Sustain
97
68 Taco shells
97
68 M'fino wild greens
97
68 Varagu
97
68 Breadfruit
97
68 Wheat bread, high fiber
97
68 Crumpet
98
69 Cornmeal
98
69 Mars Skittles
98
69 Wheat bread, wholemeal flour
99
69 Shredded Wheat
99
69 Kelloggs' Mini-Wheats (blackcurrant)
99
69 Melba toast
100
70 Cream of Wheat
100
70 Wheat Biscuits
100
70 Sao
100
70 Beans, dried, P. vulgaris
100
70 Potato mashed
100
70 Life Savers
100
70 Fruit leather
100
70 Banana, unripe, steamed 1 hr.
100
70 Tapioca, steamed 1 hr.
100
70 Millet
101
71 Maize meal porridge, unrefined
101
71 Wheat bread, white
101
71 Golden Grahams
102
71 Pro Stars
102
71 Water Crackers
102
71 Sultana Bran
102
71 Bagel, white
103
72 Watermelon
103
72 Swede (rutabaga)
103
72 Kaiser rolls
104
73 Potato, boiled, mashed
104
73 Whole-wheat snack bread
105
74 Puffed Wheat
105
74 Corn chips
105
74 Bread stuffing
106
74 Cheerios
106
74 Graham Wafers
106
74 Maize meal porridge, refined
106
74 Castanospermum australe
106
74 Corn Bran
107
75 French fries
107
75 Pumpkin
107
75 Donut
108
76 Waffles
109
76 Breakfast bar
109
76 Total
109
76 Rice, Pedle
109
76 Cocopops
110
77 Vanilla Wafers
110
77 Rice Cakes
110
77 Jowar
110
77 Green gram dal + paspalum scorbic.
111
78 Wheat bread, Wonderwhite
112
78 Morning Coffee cookies
113
79 Broad beans (fava beans, fool, foul)
113
79 Post Flakes
114
80 Rice, Sunbrown Quick
114
80 Jelly beans
114
80 Tapioca, boiled with milk
115
81 Puffed Crispbread
116
81 Pretzels
116
81 Rice Krispies
117
82 Team
117
82 Potato, microwaved
117
82 Corn Chex
118
83 Potato, instant
118
83 Cornflakes
119
83 Potato, baked
121
85 Ragi (or Raggi)
123
86 Crispix
124
87 Rice, Calrose
124
87 Rice, parboiled, low amylose Pelde
124
87 Rice, white, low amylose
126
88 Rice Chex
127
89 Rice Bubbles
128
90 Rice, instant, boiled 6 min
128
90 Wheat bread, gluten free
129
90 Cactus jam
130
91 Rice pasta, brown
131
92 Lucozade
136
95 French baguette
136
95 Glucose
137
96 Parsnips
139
97 Glucose tablets
146
102 Dates
146
103


Maltose
150
105 Maltodextrin
150
105 Tofu frozen dessert, non-dairy
164
115

irish mike
03-02-2002, 11:03 AM
that didnt paste right