GI

Name of product / food

GL

Unit

Mass (g)

Comments

Low

Baked beans, in tomato sauce

≤20

1/2 cup

135

Low

Barley, pearled, cooked

≤10

1 cup

170

Low

Barlotti beans, cooked / tinned

≤5

1/2 cup

100

Low

Basmati rice, Spekko, cooked 

≤20

  1 cup

120

GIFSA & DSA

Low

Beans, dry, soaked & cooked / tinned

≤10

1/2 cup

90

Frozen GI = 18

Low

Beans, mixed, soaked & cooked / tinned

≤10

1/2 cup

90

Calculated GI

Low

Black eyed beans, soaked & cooked

≤10

1/2 cup

100

Canadian GI

Low

Brown basmati rice, Spekko, cooked

≤20

1 cup

120

GIFSA & DSA

Low

Brown rice, Old Millstream, Tastic, cooked

≤20

1 cup

140

Low

Brown rice, Spekko, cooked

≤20

1 cup

140

GIFSA & DSA

Low

Buckwheat, uncooked  (1/4 c dry = 1/2 c cooked)

≤20

1/4 cup

40

Canadian GI

Low

Bulgur cracket wheat, cooked

≤20

1 cup

160

Canadian GI

Low

Butterbeans, soaked & cooked / tinned

≤5

1/2 cup

90

Low

Cannellini (small white) beans, soaked & cooked / tinned

≤5

1/2 cup

100

Low

Cassava, Kenyan, cooked

≤5

1/2 cup

100

Kenyan GI

Low

Chick peas, soaked & cooked

≤5

1/2 cup

85

World average GI; frozen GI = 22

Low

Chick peas, tinned

≤5

1/2 cup 

80

Canadian GI

Low

Corn / mielies, frozen / tinned 

≤10

1/2 cup

95

Low

Delmonte, peaches in pear juice

≤5

1/2 tin

125

Low

Dhal (split pea flour)

≤20

1 cup

140

Low

Digestive bran / wheat bran

≤5

1 cup

44

Minimal effect on glucose absorption

Low

Global Wrapps

≤30

1 wrapp

90

Low

Green mielie (whole cob 250g; kernels 165g)