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GI List-backup.txt
254 lines (254 loc) · 7.61 KB
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GI List-backup.txt
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<?xml version="1.0" encoding="utf-8" ?>
<categories>
<category Name="Bakery Products and Breads">
<exercises>
Angel food cake 67 50 19
"Banana cake, made with sugar" 47±8 80 18
"Banana cake, made without sugar" 55±10 80 16
Chocolate cake with chocolate frosting 38 ± 3 111 20
"Cupcake, strawberry-iced" 73 ± 12 38 19
Pound cake 54 53 15
"Sponge cake, plain" 46±6 63 17
Vanilla cake with vanilla frosting 42±4 111 24
Croissant 67 57 17
Crumpet 69 50 13
Doughnut 76 47 17
Flan cake 65 70 31
"Apple muffin, made with sugar" 44±6 60 13
Apple muffin made without sugar 48±10 60 9
Apricot muffin 60 ± 4 50 16
Banana muffin 65 ± 11 50 17
Bran muffin 60 57 15
Blueberry muffin 59 57 17
Carrot muffin 62 57 20
Chocolate butterscotch muffin 53 ± 5 50 15
"Corn muffin, low-amylose" 102 57 30
"Corn muffin, high-amylose" 49
Oatmeal muffin 69 50 24
Pancakes 67 ± 5 80 39
"Pancakes, gluten-free" 102 ± 11 77 22
Pastry 59 ± 6 57 15
"Scones, plain" 92 ± 8 25 7
"Waffles, Aunt Jemima" 76 35 10
"Bagel, white, frozen" 72 70 25
"Baguette, white, plain" 95±15 30 15
"Coarse barley bread, 75-80% kernels, average" 34±4 30 7
Buckwheat bread 47 30 10
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Melba toast 70 30 16
Pumpernickel bread 50±4 30 6
Gluten-free multigrain bread 79 ± 13 30 10
"Rye-kernel bread, pumpernickel" 41 30 5
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 70±0 30 10
"Wonder™ bread, average" 73±2 30 10
"Whole wheat bread, average" 71± 2 30 9
100% Whole Grain™ bread 51±11 30 7
"Pita bread, white" 57 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
</exercises>
</categories>
<category Name="Beverages">
<exercises>
"Coca Cola, average" 58±5 250 15
"Fanta, orange soft drink" 68±6 250 23
"Lucozade, original (sparkling glucose drink)" 95±10 250 40
"Apple juice, unsweetened, average" 40±1 250 12
Cranberry juice cocktail 68±3 250 24
"Grapefruit juice, unsweetened" 48 250 11
"Orange juice, average" 50±4 250 13
"Pineapple juice, unsweetened" 46 250 mL 16
"Tomato juice, canned" 38±4 250 4
Gatorade 78 ± 13 250 mL 12
Hot Chocolate mix made with hot water 51 ± 3 250 mL 11
Chocolate Milk 43 ± 3 50 12
</exercises>
</categories>
<category Name="Breakfast Cereals and Related Products">
<exercises>
"All-Bran™, average" 42±5 30 4
Bran Flakes 74 30 13
Cheerios 74
"Coco Pops™, average" 77 30 20
Corn Bran 75 30 15
Corn Chex 83 30 21
Corn Pops 80 ± 4 30 21
"Cornflakes™, average" 81±3 30 21
Cream of Wheat™ 66 250 17
"Cream of Wheat™, Instant" 74 250 22
Crispix 87 30 22
Froot Loops 69 ± 9 30 18
Golden Grahams 71 30 18
Golden Wheats 71 ± 8 30 16
"Grapenuts™, average" 71±4 30 15
Life 66 30 15
"Mini Wheats, whole wheat" 58 ± 8 30 12
"Muesli, average" 66±9 30 16
"Oatmeal, average" 58±4 250 13
"Instant oatmeal, average" 66±1 250 17
"Pop Tarts, double chocolate" 70 ± 2 50 25
"Puffed wheat, average" 74±7 30 16
Raisin Bran™ 61±5 30 12
Rice Chex 89 30 23
Rice Krispies 82 30 22
"Shredded wheat, average" 75 30 22
Special K™ 69±5 30 14
</exercises>
</categories>
<category Name="Grains">
<exercises>
"Pearled barley, average" 25±1 150 11
"Sweet corn on the cob, average" 53±4 150 17
"Couscous, average" 65±4 150 23
"White rice, average" 64±7 150 23
Quick cooking white basmati 60±5 150 23
"Basmati rice, average" 58 150 23
"Brown rice, average" 55±5 150 18
"Converted, white rice" 38 150 14
"Whole wheat kernels, average" 41±3 50 14
"Bulgur, average" 48±2 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 14
Oatmeal cookies 54 ± 4 25 9
Vanilla wafers 77 25 14
Shortbread 64±8 25 10
"Rice cakes, average" 78±9 25 17
"Rye crisps, average" 64±2 25 11
Soda crackers 74 25 12
Breton Wheat crackers 67 25 10
Stoned Wheat Thins 67 25 12
Soda Crackers 74 25 12
"Vita-wheat, original, crispbread" 55 ± 4 25 10
</exercises>
</categories>
<category Name="Dairy Products and Alternatives">
<exercises>
Custard 38 ± 2 100 6
"Ice cream, regular" 61±7 50 8
"Ice cream, premium" 37±3 50 4
"Ice cream, reduced or low-fat" 43 50 5
"Milk, full fat" 27±4 250 3
"Milk, skim" 32±5 250 4
Soy milk 32 ± 2 250 7
"Mousse, reduced-fat" 34 ± 1 50 4
Pudding 44 ± 4 100 7
Yogurt 36 ± 4 200 3
"Yogurt, low-fat, with sugar" 33 ± 7 200 10
"Yogurt, nonfat, no sugar" 23 ± 2 200 3
"Reduced-fat yogurt with fruit, average" 27±1 200 7
</exercises>
</categories>
<category Name="Fruits">
<exercises>
"Apple, average" 38±2 120 6
Apricots 57 120 5
"Apricots, dried" 31 ± 1 60 9
"Banana, ripe" 51 120 13
Cherries 22 120 3
"Dates, dried" 103±21 60 42
Grapefruit 25 120 3
"Grapes, average" 46±3 120 8
Kiwi fruit 53 ± 6 120 6
Mango 51 ± 5 120 8
"Orange, average" 42±3 120 5
"Peach, average" 42±14 120 5
"Peach, canned in light syrup" 52 120 9
"Pear, average" 38±2 120 4
"Pear, canned in pear juice" 44 120 5
"Pineapple juice, unsweetened" 59 ± 8 120 7
Plums 39 ± 15 120 5
"Prunes, pitted" 29±4 60 10
Raisins 64±11 60 28
Strawberries 40 ± 7 120 1
Watermelon 72±13 120 4
</exercises>
</categories>
<category Name="Beans and Nuts">
<exercises>
"Baked beans, average" 48±8 150 7
"Blackeye peas, average" 42±9 150 13
Black beans 30 150 7
"Chickpeas, average" 28±6 150 8
"Chickpeas, canned in brine" 42 150 9
"Navy beans, average" 38±6 150 12
"Kidney beans, average" 28±4 150 7
"Lentils, average" 29±1 150 5
"Soy beans, average" 18±3 150 1
"Cashews, salted" 22±5 50 3
"Peanuts, average" 14±8 50 1
</exercises>
</categories>
<category Name="Pasta and Noodles">
<exercises>
"Fettucini, average" 40±8 180 18
Instant Noodles 47 ± 1 180 19
Linguine 52 ± 3 180 23
"Macaroni, average" 47±2 180 23
Macaroni and Cheese (Kraft) 64 180 32
Ravioli 39 ± 1 180 15
"Rice Noodles, dried, boiled" 61 ± 6 180 23
"Rice noodles, freshly made" 40 ± 4 180 15
"Spaghetti, white, boiled 5 min, average" 38±3 180 18
"Spaghetti, white, boiled 20 min, average" 61±3 180 27
"Spaghetti, wholemeal, boiled, average" 37±5 180 16
"Tortellini, cheese" 50 180 10
"Vermicelli, white, boiled" 35 ± 7 180 16
</exercises>
</categories>
<category Name="Snack Foods">
<exercises>
"Chocolate, white" 44 ± 6 50 13
Jelly beans 78 ± 2 30 22
"Life Savers, peppermint candy" 70 ± 6 30 21
Mars Bar 65 ± 3 60 26
Skittles 70 ± 5 50 32
"Twix Cookie Bar, caramel" 44 ± 6 60 17
"Corn chips, plain, salted, average" 63±10 50 17
Fruit Roll-Ups 99±12 30 24
"M & M's®, peanut" 33±3 30 6
"Microwave popcorn, plain, average" 72±17 20 8
"Potato chips, average" 54±3 50 11
"Pretzels, oven-baked" 83±9 30 16
Snickers Bar 55±14 60 19
</exercises>
</categories>
<category Name="Vegetables">
<exercises>
"Green peas, average" 48±5 80 3
"Carrots, average" 47±16 80 3
Parsnips 97±19 80 12
"Baked russet potato, average" 85±12 150 26
"Boiled white potato, average" 50±9 150 14
"Instant mashed potato, average" 85±3 150 17
"Sweet potato, average" 61±7 150 17
"Yam, average" 37±8 150 13
Pumpkin (South Africa) 75 ± 9 80 3
Corn on the cob 48 80 8
"French fries, frozen" 75 150 22
Mashed potatoes 74 ± 5 150 15
Sweet potato 61 ± 7 150 17
</exercises>
</categories>
<category Name="Soups">
<exercises>
Black bean soup 64 250 mL 17
"Green pea soup, canned" 66 250 mL 27
"Lentil soup, canned" 44 250 mL 9
"Minestrone soup, Traditional, Country Ladle" 39 ± 3 250 mL 7
Noodle soup 1 250 mL 0
Split pea soup 60 250 mL 16
Tomato soup 38 ± 9 250 mL 6
</exercises>
</categories>
<category Name="Miscellaneous">
<exercises>
Hummus (chickpea salad dip) 6±4 30 0
"Chicken nuggets, frozen, reheated in microwave oven 5 min" 46±4 100 7
"Pizza, plain baked dough, served with parmesan cheese and tomato sauce" 80 100 22
"Pizza, Super Supreme (Pizza Hut)" 36±6 100 9
"Honey, average" 55±5 25 10
"Sushi, average" 52 ± 4 100 19
</exercises>
</categories>