BREADS
42 Rye, whole grain
48 Barley, coarse, scalded kernels
57 Barley, coarse
68 Rye, pumpernickel
73 Wheat, coarse.
89 Rye, whole meal
93 Oat, coarse
95 Rye, crisp bread
100 Crackers, plain
100 Wheat, whole meal
100 Wheat, white bread
112 Wheat, puffed crisp bread
131 Wheat, French baguette

BREAKFAST CEREALS
31 Bran
49 Oatmeal, long cooking
54 White, parboiled, boiled 5 minutes
58 White, polished, boiled 5 minutes
65 White, instant, boiled 1 minutes
68 White, parboiled, boiled 15 minutes
74 All Bran
81 Brown
81 White Polished, boiled 10-25 minutes
85 Oat bran
85 Oats, rolled
89 Porridge Oats
96 Muesli
97 Shredded Wheat (Nabisco)
98 Chinese Glutenous rice
104 40% Bran Flakes
109 Weetabix
112 Rice Krispies (Kellogg's)
122 Puffed wheat
132 Puffed Rice

CEREAL GRAINS
36 Barley, pearled
41 Wheat kernels, steamed
47 Rye kernels
63 Wheat kernels
65 Bulgur
66 Couscous
75 Wheat kernels, quick cooking
78 Buckwheat
80 Sweet Corn
103 Millet

DAIRY PRODUCTS
32 Yogurt, nonfat
39 Skim milk
39 Yogurt, nonfat
41 Whole milk
44 Yogurt
59 Custard

DESSERTS
36 Ice cream, high fat
46 Sponge cake
55 Custard
78 Oatmeal cookies
80 Ice cream
80 Tea cookies, "rich"
82 Digestive biscuits
88 Shortbread
155 Tofu ice-cream Substitute

FRUIT
23 Cherry
25 Plum
26 Grapefruit
29 Peach
34 Pear
41 Applesauce
45 Apple juice
45 Grape
49 Apple
54 Orange
56 Banana, green
65 Orange juice
81 Mango
81 Papaya, ripe
90 Banana, ripe
93 Raisin
94 Apricot

LEGUMES
12 Dal, Bengal gram lentils
15 Peanuts
20 Soybeans, dried
22 Soybeans, canned
33 Black-eyed peas
33 Lentils, green, dried
36 Lima beans
40 Navy beans
43 Kidney beans, dried

46 Butter beans
47 Chickpeas, canned
49 Peas, fined
50 Green peas, dried
51 Peas, frozen
54 White beans, Haricot, dried
60 Chickpeas, canned
60 Pinto beans, dried
61 Garbanzo beans
64 Pinto beans, canned
65 Green beans, frozen
70 Baked beans, canned
74 Kidney bean:, canned
74 Lentils, green, canned

PASTA
38 Spaghetti, protein enriched
61 Spaghetti, brown, boiled 15 minutes
67 Spaghetti, white, boiled 15 minutes

ROOT VEGETABLES
59 Sweet potato
62 Yarn
64 Beet
80 Potato, white (new), boiled
92 Carrot
97 Parsnip
98 Potato, mashed
116 Potato, russet, baked
117 Potato peeled, sliced, and microwaved
120 Potato, instant

SUGARS
25 Fructose
57 Lactase
78 Sucrose
126 Honey
138 Glucose
152 Maltose

To reduce risk of diabetes and overweight, avoid foods with high index numbers. Choose foods with lowest index numbers as often as possible.