1 November 2008

The Latest GI Values with Fiona Atkinson

Shopper’s Guide to GI Values
This summary lists the average GI values of more than 60 common carbohydrate-containing foods to help you put the lower GI choices into your shopping trolley and on your plate. The complete 2008 International Tables with the GI of over 2,480 individual food items are published in Diabetes Care (subscription required). Alternatively look out for the 2009 Shopper’s Guide to GI Values. The Australia/NZ edition will be published in November 2008 and the US/Canadian edition in January 2009. Publishing rights for this handy little pocket guide are available for all other countries. The database at www.glycemicindex.com is currently being updated with the latest GI values. We will let you know when the update is completed.

Click on the table for a full-sized view

Where can I get more information on GI testing?
North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
36 Lombard Street, Suite 100
Toronto, Ontario M5C 2X3 Canada
Phone +1 416 861 0506
Email info@gilabs.com
Web www.gilabs.com

Fiona Atkinson


Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022
Email sugirs@mmb.usyd.edu.au
Web www.glycemicindex.com

New Zealand
Dr Tracy Perry
The Glycemic Research Group, Dept of Human Nutrition
University of Otago
PO Box 56 Dunedin New Zealand
Phone +64 3 479 7508
Email tracy.perry@stonebow.otago.ac.nz
Web glycemicindex.otago.ac.nz

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cazzypurple said...

Hi GI Group,
Can you tell me why the potato crisps are 56 and the other potatoes are so high? What makes the crisps much lower in value?

GI Group said...

Hi there Cazzypurple. It's a three- letter word. FAT. Potato chips (crisps) have a substantially higher fat content than regular cooked potatoes - fat acts to delay gastric emptying and therefore can slow down carbohydrate digestion.

Anonymous said...

Hi GI Group - please can you tell me if Special K is on the low GI list? if it isn't please tell me which cereals are low GI

GI Group said...

Enjoy your Special K if you live in Australia as the product manufactured here has a GI of 56 which is on the low/medium border. If you live in the US, your Special K has a moderate/high borderline GI of 69 (various reasons including different product formulation, different wheat etc).The US and ANZ Shopper's Guides to GI Values have about 6 pages of breakfast cereals so it is really worthwhile to check out a copy. Alternatively, key the product name into the database at glycemicindex.com.

When choosing foods the GI isn't meant to be used on its own. The nutritional benefits of foods are many and varied and that's why we suggest you base your food choices on the overall nutritional content along with the amount of saturated fat, fibre, salt and of course the GI value. When it comes to breakfast, opt for a nutrient-rich, low GI breakfast cereal such as wholegrain oats, muesli or a high-fibre breakfast biscuit and serve it with fruit and low fat yoghurt and maybe even a sprinkle of chopped nuts to supercharge your day.