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 Bests of Low GI Foods:
Tortilla: A thin disk of  unleavened bread made from masa or wheat flour and baked on a hot surface.
  Food: Wheat tortilla (Mexican) Mexico
   Glycemic Index Value: 30
  Glycemic Index Range: Low
  Serve Size: 50
   Carb per Serve (g): 20.7
   Glycemic Load Value: 6.2

Revised  International Table of Glycemic Index(GI) and Glycemic Load (GL) - 2002
GI=Glycemic Index Vs Glucose   -  gr/s=grams/serve   -  GL=Glycemic Load per serve
Sugar and Sugar Alcohols    GI    gr/s GL
1 Blue Agave cactus nectar, high-fructose
Organic Agave Cactus Nectar, light, 90% fructose (Western Commerce Corp., City of Industry, 11±1 10 1
CA, USA) 6
Organic Agave Cactus Nectar, light, 97% fructose (Western Commerce Corp., USA) 6 10±1 10 1
2 Fructose
25g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada) 1 11
50g portion (Sweeten Less, Maximum Nutrition Inc., Toronto, Canada) 12
50g portion 20±5
50g portion 21
50g portion (Sigma Chemical Company, St. Louis, MO, USA) 24
25g portion, fed with oats 2 25
mean of six studies 19±2 10 2
3 Glucose
50 g portion (dextrose) 85
25g portion, fed with oats 2 92
50 g portion 93
50 g portion (dextrose) 96
50 g portion 96
50 g portion (Bio-Health, Dawson Traders Ltd., Toronto, Canada) 96
50 g portion 100
50 g portion (Glucodin TM glucose tablets, Boots, North Ryde, NSW, Australia) 102±9
25 g portion (Bio-Health, Canada) 1 103
50 g portion (dextrose) 111
100 g portion (Bio-Health, Canada) 3 114
mean of 11 studies 99±3 10 10
Glucose consumed with American ginseng (Panax quinquefolius L.)
4 25 g glucose (Glucodex solution, Rougier Inc., Chambly, Quebec) with 3 g dried ginseng 4 78 10 8
5 25 g glucose (Glucodex) 40 min after 3 g dried ginseng 4 80
25 g glucose (Glucodex) 40 min before 3 g dried ginseng 4 76
mean in two groups of subjects 78±2 10 8
6 Glucose consumed with gum/fiber
46 g Glucose + 15 g apple and orange fiber extract (FITA, Chatswood, NSW, Australia) 79±3 10 6
(total carbohydrate content of drink = 50 g)
50 g Glucose + 14.5 g guar gum 62 10 6
50 g Glucose + 14.5 g oat gum (78% oat ß-glucan) 57 10 6
100 g Glucose + 20 g acacia gum 4 85 10 9
7 Glucose consumed with a mixed meal
30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter 55
(total meal contained 50 g carbohydrate) (France)
30 g glucose with 150 g grilled beefburger, 30 g cheese, 10 g butter 57
(total meal contained 50 g carbohydrate) (France)
mean in two groups of subjects 56±1 250 20
8 Honey
Locust honey (Romania) 1 32 25 7
Yellow box (46% fructose) (Australia) 1 35±4 25 6
Stringy Bark (52% fructose) (Australia) 1 44±4 25 9
Red Gum (35% fructose) (Australia) 1 46±3 25 8
Iron Bark (34% fructose) (Australia) 1 48±3 25 7
Yapunya (42 % fructose) (Australia) 1 52±5 25 9
Pure (Capilano Honey Ltd., Richlands, Qld, Australia) 58±6 25 12
Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia) 1 62±3 25 11
Salvation Jane (32% fructose) (Australia) 6 64±5 25 10
Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia) 1 72±6 25 9
Honey, NS(Canada) 1 87±8 25 18
mean of 11 types of honey 55±5 25 10
9 Lactose
50 g lactose (Sigma Chemical Company, USA) 43
25 g lactose (BDH, Poole, UK) 1 48
25 g lactose 28 48
mean of three studies 46±2 10 5
10 50 g maltose 105±12 10 11
11 Sucrose
50 g sucrose (Sigma Chemical Company, USA) 58
50 g sucrose (Redpath Sugars, Toronto, Canada) 58
50 g sucrose 59±10
50 g sucrose 60
25 g sucrose (Redpath Sugars, Canada) 1 60
25 g sucrose 28 64
50 g sucrose 65±9
100 g sucrose (Redpath Sugars, Canada) 3 65
30 g sucrose 29 82
25 g sucrose 1 110±21
mean of 10 studies 68±5 10 7
Sugar alcohols and sugar-replacement compounds
12 Lactitol
25 g lactitol 5 -1±7
25 g lactitol MC (Danisco sweeteners, Redhill, Surrey, UK) 5 3±1
mean of two studies 2±3 10 0
13 Litesse
25 g Litesse II, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK) 5 7±2 10 1
25 g Litesse III ultra, bulking agent with polydextrose and sorbitol (Danisco Sweeteners, UK) 5 4±2 10 0
14 Maltitol-based sweeteners or bulking agents
25 g Malbit CR (87% maltitol) (Cerestar, Vilvoorde, Belgium) 5 30±12 10 3
25 g Maltidex 100 (> 72% maltitol) (Cerestar, Vilvoorde, Belgium) 5 44±11 10 4
25 g Malbit CH (99% maltitol) (Cerestar, Vilvoorde, Belgium) 5 73±29 10 7
25 g Maltidex 200 (50% maltitol) (Cerestar, Vilvoorde, Belgium) 5 89±28 10 9
15 Xylitol
25 g xylitol 5 7±7
25 g Xylitol C (Danisco Sweeteners, UK) 5 8±2
mean of two studies 8±1 10 1
Footnotes:
    1-Portions of the test food and the reference food contained 25 g carbohydrate.
    2-GI for sugars calculated from the glycemic response for a meal of sugar and rolled oats minus the glycemic response for the oats alone.
    3-Both the test food and the reference food contained 100 g carbohydrate.
    4-The low GI may be explained by the inclusion of rolled oats in the recipe.
    5-Total weight of the test food was 25 g, whereas reference food contained 25 g available carbohydrate. The carbohydrate content of the test food was assumed to be 100% available, which may be an overestimate.
 
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