GI Values of Starches

Product recommendations only for people who are serious about weiht loss!
Name of product / food Unit Mass (g) GI GL Recommended
Baked beans, in tomato sauce 1/2 cup 135 Low Medium Recommended
Barley, pearled, cooked 1 cup 170 Low Low Recommended
Barlotti beans, cooked / tinned 1/2 cup 100 Low Low Recommended
Basmati rice, Spekko, cooked 1 cup 120 Low Medium Recommended
Beans, dry, soaked & cooked / tinned 1/2 cup 90 Low Low Recommended
Beans, mixed, soaked & cooked / tinned 1/2 cup 90 Low Low Recommended
Black eyed beans, soaked & cooked 1/2 cup 100 Low Low Recommended
Brown basmati rice, Spekko, cooked 1 cup 120 Low Medium Recommended
Brown rice, Old Millstream, Tastic, cooked 1 cup 140 Low Medium Recommended
Brown rice, Spekko, cooked 1 cup 140 Low Medium Recommended
Buckwheat, uncooked (1/4 c dry = 1/2 c cooked) 1/4 cup 40 Low Medium Recommended
Bulgur cracket wheat, cooked 1 cup 160 Low Medium Recommended
Butterbeans, soaked & cooked / tinned 1/2 cup 90 Low Low Recommended
Cannellini (small white) beans, soaked & cooked / tinned 1/2 cup 100 Low Low Recommended
Cassava, Kenyan, cooked 1/2 cup 100 Low Low Recommended
Chick peas, soaked & cooked 1/2 cup 85 Low Low Recommended
Chick peas, tinned 1/2 cup 80 Low Low Recommended
Corn / mielies, frozen / tinned 1/2 cup 95 Low Low Recommended
Delmonte, peaches in pear juice 1/2 tin 125 Low Low Recommended
Dhal (split pea flour) 1 cup 140 Low Medium Recommended
Digestive bran / wheat bran 1 cup 44 Low Low Recommended
Global Wrapps 1 wrapp 90 Low High
Green mielie (whole cob 250g; kernels 165g) 1 mealie 165 Low Medium Recommended
Haricot beans, soaked & cooked / tinned 1/2 cup 100 Low Low Recommended
Heinz Baked Beans, reduced sodium 1/2 cup 135 Low Low Recommended
Kidney beans, soaked & cooked 1/2 cup 90 Low Low Recommended
Kidney beans, tinned 1/2 cup 90 Low Low Recommended
Lasagne sheets with chana dhal, Fine Form, cooked 4 sheets 128 Low Medium Recommended
Lentils, split / red, cooked 1/2 cup 90 Low Low Recommended
Lentils, whole, cooked 1/2 cup 125 Low Low Recommended
Lentils, whole, tinned 1/2 cup 125 Low Low Recommended
Mieliemeal porridge / phutu, crumbly, cooled 1 cup 140 Low High
Mieliemeal porridge / phutu, stiff, cooled 1 cup 250 Low High
Oat bran, Jungle, raw 1/3 cup 33 Low Low Recommended
Pasta, durum wheat, cooked 1 cup 120 Low Medium Recommended
Pearled wheat / stampkoring / wheat rice / wholewheat kernels 1 cup 160 Low Low Recommended
Red kidney beans, soaked & cooked / tinned 1/2 cup 90 Low Low Recommended
Rice bran** 1 cup 40 Low Low Recommended
Samp, cooked, cooled 1 cup 250 Low High
Sasko Puccini Durum wheat spaghetti 1 cup 120 Low Medium Recommended
Semolina, cooked 1/2 cup 150 Low Low Recommended
Soya beans, soaked & cooked** 1/2 cup 100 Low Low Recommended
Soya beans, tinned** 1/2 cup 100 Low Low Recommended
Split peas, cooked 1/2 cup 90 Low Low Recommended
Sugar beans / brown beans, cooked / tinned 1/2 cup 100 Low Low Recommended
Sushi, rice, sea algae and vinegar 2 servings 100 Low High
Sushi, salmon & rice 2 servings 100 Low Medium Recommended
Sweet corn, fresh (whole cob 165g; kernels 95g) 1 cob 95 Low Low Recommended
Sweet corn, whole kernels, frozen, cooked 1/2 cup 95 Low Low Recommended
Sweet potato, baked / cooked 1 medium 300 Low High
Tagliatelle with chana dhal, Fine Form, cooked 1 cup 145 Low Medium Recommended
White beans, large, soaked & cooked 1/2 cup 90 Low Low Recommended
White beans, small, soaked & cooked 1/2 cup 100 Low Low Recommended
White rice, long grain, parboiled, Spekko, cooked 1 cup 120 Low Medium Recommended
White rice, Tastic, cooked 1 cup 145 Low Medium Recommended
Wild rice, cooked 1 cup 140 Low Medium Recommended
Arborio / risotto rice, cooked 1 cup 150 Medium High
Basmati rice, Tastic, cooked 1 cup 180 Medium High
Chapatti, maize / corn 1 50 Medium Medium
Couscous, bulgur / durum wheat, cooked 1 cup 160 Medium Medium
Delmonte, Fruit Salad in Grape Juice 1/2 tin 140 Medium Low Recommended
Pasta, cooked, 1 cup 120 Medium Medium
Pea soup, tinned* 1 cup 250 Medium High
Pita bread 1 pita 85 Medium High
Pizza with cheese topping* 1 slice of large 65 Medium Medium
Potato, baby / new, cooked 3 100 Medium Medium
Rice noodles, cooked 1 cup 180 Medium High
Samp and beans, cooked 1/2 cup 125 Medium Medium
Broad beans, cooked 1/2 cup 80 High Low
Gravy powder (e.g. Bisto, Gravo) 1 Tbs 8 High Low
Green beans and potato, cooked* 1/2 cup 100 High Low
Jasmine rice, cooked, Spekko 1 cup 130 High High
Jasmine rice,cooked 1 cup 140 High High
Mabella porridge, no sugar 1 cup 250 High Medium
Maizena / cornflour / corn starch 1 Tbs 6 High Low
Mashed potato, made with full cream milk and butter* 1 cup 250 High High
Mealiemeal porridge / phutu, crumbly, hot 1 cup 140 High High
Mealiemeal porridge / phutu, stiff, hot 1 cup 250 High High
Mieliemeal porridge, soft, no sugar 1 cup 250 High High
Millet, cooked 1 cup 160 High High
Pasta, homemade with wheat / cake flour, cooked 1 cup 120 High High
Polenta, cooked 1 cup 220 High High
Polenta, cooked, frozen and defrosted 1 cup 220 High High
Potato, baked 1 medium 90 High Medium
Potato, microwaved 1 medium 90 High Medium
Potato, roasted without fat 1 medium 90 High Medium
Samp, cooked 1 cup 250 High High
Slap chips / French fries** 30 chips 120 High High
Smash, instant mashed potato, ready-to-eat** 1 cup 250 High High
Sorghum porridge, fermented 1 cup 250 High Medium
Two-minute noodles, South African, cooked** 1 packet 154 High High
* High In Fat & ** Very High In Fat