Below is a comprehensive glycemic index food values chart for you guys to see exactly what GI value is associated with your carb sources. If you don't really know what the glycemic index is, I suggest doing some background reading on it at David Mendosa's Website, from which this list is borrowed. This is pretty long so I have to divide it into a few posts, please ignore the formatting as it is pretty hard to get it to display right on a forum.

REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)—2002 1
Food Number and Item GI 2 Serve GL 3
glucose size per
=100 grams serve

BAKERY PRODUCTS
Cakes
1 Angel food cake (Loblaw's, Toronto, Canada) 67 50 19
2 Banana cake, made with sugar 47±8 80 18
3 Banana cake, made without sugar 55±10 80 16
4 Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills 38±3 111 20
Inc., Minneapolis, MN, USA)
5 Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia) 73±12 38 19
6 Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia) 87±17 50 25
7 Pound cake (Sara Lee Canada, Bramalea, Canada) 54 53 15
8 Sponge cake, plain 46±6 63 17
9 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) 42±4 111 24
10 Croissant (Food City, Toronto, Canada) 67 57 17
11 Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada) 69 50 13
12 Doughnut, cake type (Loblaw's, Canada) 76 47 17
13 Flan cake (Weston's Bakery, Toronto, Canada) 65 70 31
14 Muffins
Apple, made with sugar 4 44±6 60 13
Apple, made without sugar 4 48±10 60 9
Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) 54±4 50 14
Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) 60±4 50 16
Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) 65±11 50 17
Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) 60 57 15
Blueberry (Culinar Inc., Canada) 59 57 17
Carrot (Culinar Inc., Canada) 62 57 20
Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) 53±5 50 15
Corn muffin, low-amylose 5 102 57 30
Corn muffin, high-amylose 5 49
Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) 69 50 24
15 Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) 67±5 80 39
16 Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, 102±11 77 22
Carrum Downs, Vic, Australia)
17 Pastry 59±6 57 15
18 Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) 85±14 40 18
19 Scones, plain, made from packet mix (Defiance Milling Co., Australia) 92±8 25 8
20 Waffles, Aunt Jemima (Quaker Oats Co. of Canada) 76 35 10

BEVERAGES
21 Coca Cola ®
Coca Cola ® , soft drink (Coca Cola Amatil, Sydney, NSW, Australia) 53±7 250 14
Coca Cola ® , soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) 63 250 16
mean of two types 58±5
22 Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) 66±8 250 13
23 Fanta ® , orange soft drink (Coca Cola Amatil, Australia) 68±6 250 23
24 Lucozade ® , original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) 95±10 250 40
25 Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) 33±9 250 14
26 Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia) 6 30±3 250 7
27 Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia) 6 34±3 250 8
28 Solo TM, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia) 6 58±5 250 17
29 Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) 6 43±5 250 11
(Sanitarium Health Foods, Berkeley Vale, NSW, Australia)
30 Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast) 6 46±5 250 11
(Sanitarium Health Foods, Australia)
31 Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) 6 39±2 250 13
(So Natural Foods, Australia)
Juices
32 Apple juice
Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) 39±5
Apple juice, unsweetened 40
Apple juice, unsweetened (Allens, Toronto, Canada) 41
mean of three studies 40±1 250 12
33 Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) 44±2 250 13
34 Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) 37±3 250 10
35 Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) 43±3 250 14
36 Carrot juice, freshly made (Sydney, Australia) 6 43±3 250 10
37 Cranberry juice cocktail (Ocean Spray ® , Melbourne, Vic, Australia) 52±3 250 16
38 Cranberry juice cocktail (Ocean Spray ® Inc., Lakeville-Middleboro, MA, USA) 68±3 250 24
39 Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK) 56±4 250 16
40 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) 48 250 11
41 Orange juice
Orange Juice (Canada) 46±6
Orange juice, unsweetened, reconstituted (Quelch ® , Berri Ltd., Carlton, Vic, Australia) 53±6
mean of two studies 50±4 250 13
42 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) 46 250 16
43 Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6 38±4 250 4
44 Yakult ® , fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) 46±6 65 6
Sports drinks
45 Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) 78±13 250 12
46 Isostar ® (Novartis Consumer Health, Nyon, Switzerland) 70±15 250 13
47 Sports Plus ® (Berri Ltd., Berri, SA, Australia) 74±6 250 13
48 Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia) 43±9 250 21
Drinks made from drinking mix powders
49 Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) 41±4 250 14
50 Complete Hot Chocolate mix made with hot water (Nestlé, Australia) 51±3 250 11
51 Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder 36±3 250 7
(Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk
52 Malted milk powder in full-fat cow's milk (Nestlé, Australia) 45±3 250 12
53 Milo TM (chocolate nutrient-fortified drink powder)
Milo TM (Nestlé, Australia) dissolved in water 55±3 250 9
Milo TM (Nestlé, Auckland, New Zealand) dissolved in water 52±5 250 9
mean of two studies 54±2
Milo TM (Nestlé, Australia) dissolved in full-fat cow's milk 35±2 250 9
Milo TM (Nestlé, New Zealand) dissolved in full-fat cow's milk 36±3 250 9
mean of two studies 36±1
54 Nutrimeal TM, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) 26±3 250 4
55 Quik TM (sweet drink powder)
Quik TM, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water 53±5 250 4
Quik TM, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk 41±4 250 5
Quik TM, strawberry (Nestlé, Australia), dissolved in water 64±8 250 5
Quik TM, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk 35±3 250 4

BREADS
56 Bagel, white, frozen (Lender's Bakery, Montreal, Canada) 72 70 25
57 Baguette, white, plain (France) 95±15 30 15
58 French baguette with chocolate spread (France) 72±8 70 27
59 French baguette with butter and strawberry jam (France) 62±7 70 26
60 Pain au lait (Pasquier, France) 63±10 60 20
61 Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) 74 30 16
Barley Breads
62 Coarse barley kernel bread, 75-80% kernels
75% kernels 27 30 5
80% scalded intact kernels (20% white wheat flour) 34 30 7
80% intact kernels (20% white wheat flour) 40 30 8
mean of three studies 34±4
63 Barley kernel bread, 50% kernels
50% kernels (Canada) 43 30 9
50% kibbled barley (Australia) 48 30 10
mean of two studies 46±2 30 9
64 Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) 57±6 30 6
65 Barley flour breads
100% barley flour (Canada); (rye bread composition) 67 30 9
Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) 67 30 13
Wholemeal barley bread, flat, thin, soft 50 30 7
(50% regular barley flour, 50% high-fibre barley flour) (Sweden)
Wholemeal barley bread, flat, thin, soft 43 30 5
(20% regular barley flour, 80% high-fibre barley flour) (Sweden)
66 Wholemeal barley flour (80%) and white wheat flour (20%) breads -
fermented or with added organic acids or salts (Sweden)
Wholemeal barley flour bread (used as reference for the 5 breads below) 5 70 30 14
Wholemeal barley flour bread with sourdough (lactic acid) 5 53 30 10
Wholemeal barley flour bread with lactic acid 5 66 30 12
Wholemeal barley flour bread with calcium lactate 5 59 30 12
Wholemeal barley flour bread with sodium propionate 5 65 30 13
Wholemeal barley flour bread with higher dose sodium propionate 5 57 30 11
Buckwheat bread
67 Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) 47 30 10
Fruit Breads
68 Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) 44±5 30 6
69 Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) 54±6 30 8
70 Continental fruit loaf, wheat bread with dried fruit (Australia) 47±6 30 7
71 Happiness TM (cinnamon, raisin, pecan bread) (Natural Ovens, Manitowoc, WI, USA) 63±5 30 9
72 Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) 54±6 30 7
73 Hamburger bun (Loblaw's, Toronto, Canada) 61 30 9
74 Kaiser rolls (Loblaw's, Canada) 73 30 12
75 Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) 70 30 16
Gluten-free bread
76 Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) 79±13 30 10
77 Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) 71 30 11
Gluten-free white bread, sliced (gluten-free wheat starch) (UK) 80 30 12
mean of two studies 76±5 30 11
78 Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK) 69 30 9
Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK) 76 30 10
mean of two studies 73±4 30 9
Oat Bread
79 Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden) 65 30 12
Oat bran bread
80 50% oat bran (Australia) 44 30 8
81 45% oat bran and 50% wheat flour (Sweden) 50 30 9
mean of two studies 47±3 30 9
Rice bread
82 Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia) 72±9 30 8
83 Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia) 61±9 30 7
Rye Bread
84 Rye kernel (pumpernickel) bread
Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 41 30 5
Rye kernel bread (Pumpernickel) (Canada) 41 30 5
Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada) 46 30 5
Rye kernel bread, Pumpernickel (80% kernels) (Canada) 55 30 7
Cocktail, sliced (Kasselar Food Products, Toronto, Canada) 55 30 7
Cocktail, sliced (Kasselar Food Products, Canada) 62 30 8
mean of six studies 50±4 30 6
85 Wholemeal rye bread
Wholemeal rye bread (Canada) 41
Wholemeal rye bread (Canada) 62
Wholemeal rye bread (Canada) 63
Wholemeal rye bread (Canada) 66
mean of four studies 58±6 30 8
Specialty rye breads
86 Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) 76±14 30 10
87 Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia) 55±12
Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia) 74±6
mean of two studies 65±10 30 7
88 Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 67 30 9
89 Light rye (Silverstein's Bakery, Toronto, Canada) 68 30 10
90 Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada) 55 30 7
91 Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia) 59±5 30 8
92 Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia) 86±15 30 12
93 Sourdough rye (Canada) 57
Sourdough rye (Australia) 48
mean of two studies 53±5 30 6
94 Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada) 56 30 7
Wheat Breads
95 Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden) 52 30 10
96 Cracked wheat kernel (bulgur) bread
50% cracked wheat kernel (Canada) 58 30 12
75% cracked wheat kernels (Canada) 48 30 10
mean of two studies 53±3 30 11
Spelt wheat breads
97 White spelt wheat bread 9 (Slovenia) 74 30 17
98 Wholemeal spelt wheat bread 9 (Slovenia) 63 30 12
99 Scalded spelt wheat kernel bread 9 (Slovenia) 67 30 15
100 Spelt multigrain bread ® (Pav's bakery, Australia) 54±10 30 7
101 White wheat flour bread
White flour (Canada) 69±5 30 10
White flour (USA) 70 30 10
White flour, Sunblest TM (Tip Top Bakeries, Australia) 70 30 10
White flour (Dempster's Corporate Foods Ltd., Canada) 71 30 10
White flour (South Africa) 71±7 30 9
White flour (Canada) 71 30 10
mean of six studies 70±0 30 10
102 White wheat flour bread, hard, toasted (Italian) 73 30 11
103 Wonder TM, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA) 71±9
Wonder TM, enriched white bread (Interstate Brands Companies, USA) 72±4
Wonder TM, enriched white bread (Interstate Brands Companies, USA) 77±3
mean of three studies 73±2 30 10
104 White Turkish bread (Turkey) 87 30 15
White bread with enzyme inhibitors
105 White bread + acarbose (200mg) (Mexico) 18 30 3
White bread + acarbose (200mg) (Mexico) 50 30 8
mean in two groups of subjects 34±16 30 6
106 White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland) 5 48 30 6
107 White bread roll + 6 mg trestatin (Switzerland) 5 29 30 4
White bread with soluble fiber
108 White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 41 30 7
White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico) 65 30 11
mean in two groups of subjects 53±12 30 9
109 White bread eaten with vinegar as vinaigrette (Sweden) 45 30 7
110 White bread eaten with powdered dried seaweed (Nori alga) (Spain) 48 30 7
111 White bread containing Eurylon ® high-amylose maize starch (France) 12 42 30 8
White fiber-enriched bread
112 White, high-fiber (Dempster's Corporate Foods Ltd., Canada) 67
113 White, high-fiber (Weston's Bakery, Toronto, Canada) 69
mean of two studies 68±1 30 9
White resistant starch-enriched bread
114 Fibre White TM (Nature's Fresh, Auckland, New Zealand) 77±10 30 11
115 Wonderwhite TM (Buttercup Bakeries, Australia) 80±8 30 11
116 Wholemeal (whole wheat) wheat flour bread
Wholemeal flour (Canada) 52 30 6
Wholemeal flour (Canada) 64 30 8
Wholemeal flour (Canada) 65 30 8
Wholemeal flour (Canada) 67 30 8
Wholemeal flour (Canada) 67 30 8
Wholemeal flour (Canada) 69 30 8
Wholemeal flour (Canada) 71 30 8
Wholemeal flour (Canada) 72±6 30 8
Wholemeal flour (USA) 5 73 30 10
Wholemeal flour (South Africa) 75±9 30 9
Wholemeal flour (Tip Top Bakeries, Australia) 77±9 30 9
Wholemeal flour (Tip Top Bakeries, Australia) 78±16 30 9
Wholemeal flour (Kenya) 87 30 11
mean of thirteen studies 71± 2 30 9
117 Wholemeal Turkish bread 49 30 8
Specialty wheat breads
118 Bürgen ® Mixed Grain bread (Australia)
Bürgen ® Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia) 34±4
Bürgen ® Mixed Grain 45±12
Bürgen ® Mixed Grain 69±6
mean of three studies 49±10 30 6
119 Bürgen ® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) 31±3 30 3
120 Bürgen ® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) 36±4 30 3
121 English Muffin TM bread (Natural Ovens, USA) 77±7 30 11
122 Healthy Choice TM Hearty 7 Grain (Con Agra Inc., USA) 55±6 30 8
123 Healthy Choice TM Hearty 100% Whole Grain (Con Agra Inc., USA) 62±6 30 9
124 Helga's TM Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) 68±9 30 9
125 Helga's TM traditional wholemeal bread (Quality Bakers, Australia) 70±14 30 9
126 Hunger Filler TM, whole grain bread (Natural Ovens, USA) 59±8 30 7
127 Molenberg TM (Goodman Fielder, Auckland, New Zealand) 75±10
Molenberg TM (Goodman Fielder, New Zealand) 84±8
mean of two studies 80±5 30 11
128 9-Grain Multi-Grain (Tip Top Bakeries, Australia) 43±5 30 6
129 Multigrain Loaf, spelt wheat flour (Australia) 54±10 30 8
130 Multigrain (50% kibbled wheat grain) (Australia) 43 30 6
131 Nutty Natural TM, whole grain bread (Natural Ovens, USA) 59±7 30 7
132 Performax TM (Country Life Bakeries, Dandenong, Vic, Australia) 38±3 30 5
133 Ploughman's TM Wholegrain, original recipe (Quality Bakers, Australia) 47 30 7
134 Ploughman's TM Wholemeal, smooth milled (Quality Bakers, Australia) 64±10 30 9
135 Semolina Bread (Kenya) 64
136 Sourdough wheat (Australia) 54 30 8
137 Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA) 50±6 30 5
138 Stay Trim TM, whole grain bread (Natural Ovens, USA) 70±10 30 10
139 Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia) 57±6 30 7
140 Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia) 55±5 30 7
141 Vogel's Roggenbrot (Stevns & Co., Australia) 59±5 30 8
142 Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK) 74 30 16
143 100% Whole Grain TM bread (Natural Ovens, USA) 51±11 30 7
144 White wheat flour flatbread (Sweden) 79 30 13
Unleavened Breads
145 Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia) 75±9 30 12
146 Middle Eastern flatbread 97±29 30 15
147 Pita bread, white (Canada) 57 30 10
148 Wheat flour flatbread (India) 66±9 30 10
149 Amaranth : wheat (25:75) composite flour flatbread (India) 66±10 30 10
150 Amaranth : wheat (50:50) composite flour flatbread (India) 76±20 30 11

BREAKFAST CEREALS AND RELATED PRODUCTS
151 All-Bran TM (high-fiber, extruded wheat bran cereal)
All-Bran TM (Kellogg's, Pagewood, NSW, Australia) 13 30 30 4
All-Bran TM (Kellogg's, Battle Creek, MI, USA) 38 30 9
All-Bran TM (Kellogg's Inc., Etobicoke, Canada) 50 30 9
All-Bran TM (Kellogg's Inc., Canada) 51±5 30 9
mean of four studies 42±5
152 All-Bran Fruit 'n Oats TM (Kellogg's, Australia) 39 30 7
153 All-Bran Soy 'n Fibre TM (Kellogg's, Australia) 33±3 30 4
154 Amaranth (Amaranthus esculentum) popped, 97±19 30 18
eaten with milk and non-nutritive sweetener (India)
Barley porridge
155 Wholemeal barley flour porridge (100% regular barley) 68 50 (dry) 23
(flour:water = 1:3), boiled 2.5 min (Sweden)
156 Wholemeal high-fibre barley flour porridge 55 50 (dry) 8
(50% regular barley flour: 50% high-fibre barley flour) (Sweden)
157 Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden) 62 50 (dry) 17
158 Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden) 65 50 (dry) 18
159 Bran Buds TM (Kellogg's Inc., Canada) 15 58 30 7
160 Bran Buds with psyllium (Kellogg's Inc., Canada) 15 47 30 6
161 Bran Chex TM (Nabisco Brands Ltd., Toronto, Canada) 15 58 30 11
162 Bran Flakes TM (Kellogg's, Australia) 74 30 13
163 Cheerios TM (General Mills Inc., Etobicoke, Canada) 15 74 30 15
164 Chocapic TM (Nestlé, France) 84±9 30 21
165 Coco Pops TM (cocoa flavoured puffed rice)
Coco Pops TM (Kellogg's, Australia) 77±8
Coco Pops TM (Kellogg's, Australia) 77±3
mean of two studies 77 30 20
166 Corn Bran TM (Quaker Oats Co. of Canada, Peterborough, Canada) 15 75 30 15
167 Corn Chex TM (Nabisco Brands Ltd., Canada) 15 83 30 21
168 Cornflakes TM
Cornflakes TM (Kellogg's, Auckland, New Zealand) 72±16 30 18
Cornflakes TM (Kellogg's, Australia) 77 30 20
Cornflakes TM (Kellogg's Inc., Canada) 80±6 30 21
Cornflakes TM (Kellogg's Inc., Canada) 86 30 22
Cornflakes TM (Kellogg's, USA) 5 92 30 24
mean of five studies 81±3 30 21
169 Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada) 15 74 30 17
170 Cornflakes, Crunchy Nut TM (Kellogg's, Australia) 72±4 30 17
171 Corn Pops TM (Kellogg's, Australia) 80±4 30 21
172 Cream of Wheat TM (Nabisco Brands Ltd., Canada) 15 66 250 17
173 Cream of Wheat TM, Instant (Nabisco Brands Ltd., Canada) 15 74 250 22
174 Crispix TM (Kellogg's Inc., Canada) 15 87 30 22
175 Energy Mix TM (Quaker, France) 80±7 30 19
176 Froot Loops TM (Kellogg's, Australia) 69±9 30 18
177 Frosties TM, sugar-coated cornflakes (Kellogg's, Australia) 55 30 15
178 Fruitful Lite TM (Hubbards, Auckland, New Zealand) 61±20 30 12
179 Fruity-Bix TM, berry (Sanitarium, Auckland, New Zealand) 113±10 30 25
180 Golden Grahams TM (General Mills Inc., Canada) 15 71 30 18
181 Golden Wheats TM (Kellogg's, Australia) 71±8 30 16
182 Grapenuts TM
Grapenuts TM (Post, Kraft General Foods Inc., Toronto, Canada) 15 67 30 13
Grapenuts TM (Kraft Foods Inc., Port Chester, NY, USA) 75±6 30 16
mean of two studies 71±4 30 15
183 Grapenuts TM Flakes (Post, Kraft General Foods Inc., Canada) 15 80 30 17
184 Guardian TM (Kellogg's, Australia) 37±9 30 5
185 Healthwise TM for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia) 66±9 30 12
186 Healthwise TM for heart health (Uncle Toby's, Australia) 48±5 30 9
187 Honey Rice Bubbles TM (Kellogg's, Australia) 77±4 30 20
188 Honey Smacks TM (Kellogg's, Australia) 71±10 30 16
189 Hot cereal, apple & cinnamon (Con Agra Inc., USA) 37±6 30 8
190 Hot cereal, unflavoured (Con Agra Inc., USA) 25±5 30 5
191 Just Right TM (Kellogg's, Australia) 60±15 30 13
192 Just Right Just Grains TM (Kellogg's, Australia) 62±11 30 14
193 Komplete TM (Kellogg's, Australia) 48±5 30 10
194 Life TM (Quaker Oats Co., Canada) 15 66 30 16
195 Mini Wheats TM, whole wheat (Kellogg's, Australia) 58±8 30 12
196 Mini Wheats TM, blackcurrant (Kellogg's, Australia) 72±10 30 15
Muesli
197 Muesli, NS (Canada) 66±9 30 16
198 Alpen Muesli (Wheetabix, France) 55±10 30 10
199 Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk 39±6 30 7
200 Muesli, Lite (Sanitarium, New Zealand) 54±12 30 10
201 Muesli, Natural (Sanitarium, New Zealand) 57±9 30 11
202 Muesli, Natural (Sanitarium, Australia) 40±6 30 8
mean of two studies 49±9 30 10
203 Muesli, No Name (Sunfresh Ltd., Toronto, Canada) 15 60 30 11
204 Muesli, Swiss Formula (Uncle Toby's, Australia) 56±8 30 9
205 Muesli, toasted (Purina, Sydney, NSW, Australia) 43+4 30 7
206 Nutrigrain TM (Kellogg's, Australia) 66±12 30 10
207 Oat 'n Honey Bake TM (Kellogg's, Australia) 77±11 30 13
208 Oat bran
Oat bran, raw (Quaker Oats Co., Canada) 15 50 10 2
Oat bran, raw 59 10 3
mean of two studies 55±5 10 3
209 Porridge made from rolled oats
Porridge (Uncle Toby's, Australia) 13 42 250 9
Porridge (Canada) 16 49±8 250 11
Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia) 51±8 250 11
Porridge (Hubbards, New Zealand) 58±9 250 12
Porridge (Australia) 58±4 250 12
Porridge (Canada) 62 250 14
Porridge (Canada) 69 250 16
Porridge (USA) 6 75 250 17
mean of eight studies 58±4 250 13
210 Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden) 74 50 (dry) 24
211 Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden) 55 250 15
212 Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden) 69 250 19
213 Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden) 50 250 14
214 Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden) 80 250 22
215 Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden) 53 250 14
216 Instant Porridge
Quick Oats (Quaker Oats Co., Canada) 65
One Minute Oats (Quaker Oats Co., Canada) 15 66
mean of two studies 66±1 250 17
217 Pop Tarts TM, Double Chocolate (Kellogg's, Australia) 70±2 50 25
218 Pro Stars TM (General Mills Inc., Canada) 15 71 30 17
219 Puffed Wheat
Puffed Wheat (Quaker Oats Co., Canada) 15 67 30 13
Puffed Wheat (Sanitarium, Australia) 80±11 30 17
mean of two studies 74±7 30 16
220 Raisin Bran TM (Kellogg's, USA) 61±5 30 12
221 Red River Cereal (Maple Leaf Mills, Toronto, Canada) 49 30 11
222 Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia) 19±3 30 2
223 Rice Bubbles TM (puffed rice)
Rice Bubbles TM (Kellogg's, Australia) 13 81
Rice Bubbles TM (Kellogg's, Australia) 85±3
Rice Bubbles TM (Kellogg's, Australia) 95
mean of three studies 87±4 30 22
224 Rice Chex TM (Nabisco Brands Ltd., Canada) 15 89 30 23
225 Rice Krispies TM (Kellogg's Inc., Canada) 15 82 30 21
226 Shredded Wheat 30 22
Shredded Wheat (Canada) 67±10 30 13
Shredded Wheat TM (Nabisco Brands Ltd., Canada) 15 83 30 17
mean of two studies 75±8 30 15
Special K TM - formulation of this cereal varies in different countries
227 Special K TM (Kellogg's, Australia) 54±4 30 11
228 Special K TM (Kellogg's, USA) 69±5 30 14
229 Special K TM (Kellogg's, France) 84±12 30 20
230 Soy Tasty TM (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia) 60±5 30 12
231 Soytana TM, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), 49±3 45 12
(Specialty Cereals, Mt Kuring-gai, NSW, Australia)
232 Sultana Bran TM (Kellogg's, Australia) 73±13 30 14
233 Sustain TM (Kellogg's, Australia) 13 68 30 15
234 Team TM (Nabisco Brands Ltd., Canada) 15 82 30 17
235 Thank Goodness TM (Hubbards, New Zealand) 65±18 30 15
236 Total TM (General Mills Inc., Canada) 15 76 30 17
237 Ultra-bran TM, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) 41±4 30 5
(Specialty Cereals, Australia)
238 Wheat-bites TM (Uncle Toby's, Australia) 72±11 30 18
239 Wheat biscuits (plain flaked wheat)
Vita-Brits TM (Uncle Toby's, Australia) 13 61 30 12
Vita-Brits TM (Uncle Toby's, Australia) 68±6 30 13
Weet-Bix TM (Sanitarium, Australia) 69 30 12
Weet-Bix TM (Sanitarium, Australia) 69±4 30 12
Weetabix TM (Weetabix of Canada Ltd., Thornhill, Canada) 15 74 30 16
Weetabix TM (Weetabix of Canada Ltd.) 75±10 30 16
Whole wheat Goldies TM (Kellogg's, Australia) 70±4 30 14
mean of seven studies 70±2 30 13
Wheat biscuits (flaked wheat) with additional ingredients
240 Good Start TM, muesli wheat biscuits (Sanitarium, Australia) 68±4 30 14
241 Hi-Bran Weet-Bix TM, wheat biscuits with extra wheat bran (Sanitarium, Australia) 61±4 30 10
242 Hi-Bran Weet-Bix TM with soy and linseed (Sanitarium, Australia) 57±3 30 9
243 Honey Goldies TM (Kellogg's Australia) 72±3 30 15
244 Lite-Bix TM, plain, no added sugar (Sanitarium, Australia) 70±3 30 14
245 Oat bran Weet-Bix TM (Sanitarium, Australia) 57±4 30 11
246 Sultana Goldies TM (Kellogg's Australia) 65±6 30 13

BREAKFAST CEREAL BARS
247 Crunchy Nut Cornflakes TM bar (Kellogg's, Australia) 72±6 30 19
248 Fibre Plus TM bar (Uncle Toby's, Australia) 78±9 30 18
249 Fruity-Bix TM bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts 56±4 30 10
with yoghurt coating (Sanitarium, Australia)
250 Fruity-Bix TM bar, wild berry, wheat biscuit cereal with fruit and covered with 51±4 30 9
yoghurt coating (Sanitarium, Australia)
251 K-Time Just Right TM bar (Kellogg's, Australia) 72±4 30 17
252 K-Time Strawberry Crunch TM bar (Kellogg's, Australia) 77±5 30 19
253 Rice Bubble Treat TM bar (Kellogg's, Australia) 63±11 30 15
254 Sustain TM bar (Kellogg's, Australia) 57±10 30 14