PCOS Glycemic Index Table: 150 Foods, With Sources

2% milk is rarely GI-tested separately; whole (27-38, middle 32) and skim (32-37) bracket it tightly, so 32 is an interpolation, not a measured 2%-specific value. Lactose-driven; low regardless of fat level.

University of Sydney GI database (glycemicindex.com) tested agave products: 'light' agave nectar (90% fructose) GI 11, 'premium' agave nectar GI 19; broader published range ~10-27 by brand and processing. 15 is the middle of the Sydney-tested pair — brand/processing is the dominant variable, this is a representative middle, not a single-product figure.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (the University of Sydney GI database and all major published GI tables only test foods with meaningful available carbohydrate), so GI is recorded as n/a rather than 0: it is undefined, not measured-as-zero. Confirmed absent from both Foster-Powell et al. 2002 and Atkinson et al. 2008 international tables. Composition from McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID) 2021, Public Health England, 'Anchovies, canned in oil, drained': 25.2g protein, 0.0g carbohydrate, 0.0g fibre per 100g. Note: the CoFID figure is for the drained product, which is the form specified in serving_desc; salt content is high and varies substantially by brand, so copy should not state a salt figure.

University of Sydney GI database (glycemicindex.com) — standard reference apple value (commonly cited 34-40 range), among the most consistently low-GI whole fruits measured.

UNSWEETENED applesauce only. No single Sydney-tested value found; composition-based and secondary GI databases disagree (cited 35 to 53); 45 is the middle of that range. Sweetened/commercial applesauce with added sugar is NOT covered by this figure and runs meaningfully higher.

GI 34±3 — Atkinson FS, Foster-Powell K, Brand-Miller JC, "International Tables of Glycemic Index and Glycemic Load Values: 2008", Diabetes Care 2008;31(12):2281-2283, item 948 "Apricots, raw, NS" (Australia): 120 g serve, 9 g available carbohydrate, GL 3, glucose reference, n=10. The 120 g serving and the 9 g available-carbohydrate figure are taken directly from that tested portion, so the arithmetic reproduces the published GL exactly (34 x 9/100 = 3.06, rounded to 3). DISCLOSED DISCREPANCY: scaling USDA composition instead would give (11.1 - 2.0) x 1.20 = 10.9 g available carbohydrate and a GL of 4; the tested-portion figure is used because it is the basis on which the GI itself was measured. Honest range on the GI: the ISO 26642:2010-compliant 2021 update (Atkinson et al., AJCN 2021, Suppl. Table 1) lists the same Australian value of 34±3 (item 1083) alongside a Canadian 2018 value of 42±5 (item 1084); GL still rounds to 3 at GI 42, so the serving-level number is stable across the disagreement. Composition from USDA FoodData Central SR Legacy 171697 "Apricots, raw": per 100 g, 11.1 g carbohydrate, 2.0 g fiber, 1.4 g protein, 9.24 g sugars; USDA lists one apricot at 35 g, so 120 g is roughly 3-4 whole fruit. Related but distinct entries, not covered by this row: apricot halves canned in fruit juice GI 51±5 (2008 item 949) and dried apricots GI 30-32 (2008 items 950-952).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — white bagel GI 72, one of the standard high-GI reference bakery items. Serving is the 70g portion used in published GI tables (GL 25); a whole modern deli bagel is ~100g, so real-world GL is often ~35+. Whole-wheat bagels run somewhat lower but remain high-GI territory.

Atkinson FS, Foster-Powell K, Brand-Miller JC, 'International Tables of Glycemic Index and Glycemic Load Values: 2008', Diabetes Care 31(12):2281 — entry 1083, 'Baked Beans in Tomato sauce', a commercial Australian canned product, GI 40+/-5, glucose reference, n=10, 150g serving, 20g available carbohydrate, GL 8. Fibre and protein from McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID) 2021, Public Health England, 'Baked beans, canned in tomato sauce' (4.9g AOAC fibre, 5.0g protein per 100g). Disputed: tested baked-bean products span GI 40-57 in the same table — canned tomato-sauce beans reheated tested at 57 (entry 1084), ham/barbecue/curry/sweet-chilli sauces at 46-53 (entries 1079-1082), plain canned Canadian and commercial vegetarian haricot products at 40 (entries 1076-1077). A University of Sydney summary page separately cites 68 for a 250mL serving, which does not match the compiled table; the peer-reviewed table value is used here. 40 is the plain tomato-sauce tested value, not a universal one. Generated copy must not name any manufacturer or product brand.

University of Sydney GI database (glycemicindex.com) — ripe banana. Unripe/green banana is substantially lower (~30); ripeness is the dominant variable.

University of Sydney GI database / international GI tables (Atkinson) — pearled barley boiled, cited consistently at 25-28; 28 used. One of the lowest-GI grains measured, driven by beta-glucan and intact starch structure. Quick/flaked barley products run higher — this figure is for boiled pearled grains.

University of Sydney GI database / published tables — boiled/canned beetroot GI 64. Raw beetroot is cited around 32 — cooking roughly doubles the GI by breaking down fibre structure, so preparation is the dominant variable. 64 represents the cooked form people actually eat; GL stays low because a serving carries little carbohydrate.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Published international GI tables (Foster-Powell/Atkinson) — boiled black beans ~30, with some studies citing as low as 20; 30 is the conservative-higher representative. Canned beans run somewhat higher than home-boiled. Fiber+protein density is what keeps legume GI low.

Composition: USDA FoodData Central, SR Legacy FDC 173759 (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) — 20.8 g carbohydrate, 6.5 g fibre, 7.73 g protein per 100 g; 1 cup = 171 g, giving 24.5 g available carbohydrate, 11.1 g fibre and 13.2 g protein. GI = 41 is the mean of the three boiled-cowpea entries tested in healthy adults in Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J, "International tables of glycemic index and glycemic load values 2021", Am J Clin Nutr 114:1625-1632, Supplemental Table 2: 33 (Canada 1981, n=6), 38 (Nigeria 1989, n=10) and 52 (Nigeria 1989, n=10). GL = 41 x 24.5/100 = 10.0. DISPUTED: the spread is wide and all three entries are non-ISO (Supplemental Table 2 covers studies with method deviations from ISO 26642:2010). A fourth entry (GI 50, Canada 1983) was measured in type 2 diabetic subjects and was excluded; two Philippine 2009 entries for cowpeas boiled, cooled overnight and microwaved measured GI 7 and 11, which is a cook-chill resistant-starch effect and not a value for freshly boiled peas.

USDA FoodData Central, SR Legacy FDC 173946 (Blackberries, raw) — 9.61 g carbohydrate, 5.3 g fibre, 1.39 g protein, 4.88 g sugars, 43 kcal per 100 g; 1 cup = 144 g. That leaves 4.3 g available carbohydrate per 100 g, i.e. 6.2 g per cup. GI recorded as n/a because blackberries have never been GI-tested: they appear in neither Supplemental Table 1 nor Supplemental Table 2 of Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J, International tables of glycemic index and glycemic load values 2021, Am J Clin Nutr 114:1625-1632, which together list over 4,000 items. The widely repeated blackberry GI of 25 traces only to third-party aggregator sites with no underlying measurement and was deliberately not used. The structural reason no value exists: an ISO 26642:2010 test portion of 25-50 g available carbohydrate would require roughly 0.6-1.2 kg of blackberries. NO GI OR GL FIGURE MAY APPEAR IN GENERATED COPY FOR THIS FOOD — do not state one, do not estimate one, and do not substitute a category or whole-fruit average in its place. The fibre-to-available-carbohydrate ratio is the substantive fact here.

Commonly-cited value (~55) from secondary GI databases; blackstrap specifically has NOT been independently Sydney-tested — treat as an estimate anchored to molasses generally. Carb content per tbsp also varies by source (11-15g); 13g used. Lower GI than white sugar (65) but still a concentrated sugar for verdict purposes.

International GI tables 2021 (Atkinson) — wild blueberries (Canada) GI 53±7, tested by Glycemic Index Laboratories. Cultivated blueberries were not separately confirmed in this pass; wild-berry figure used as the representative value, low-GI either way.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — boiled brown rice. The white-vs-brown GI gap (73 vs 68) is real but smaller than commonly assumed.

Not independently GI-tested — brown sugar is sucrose with trace molasses, so the universal sucrose reference value (65, see white-sugar row) is applied. The 'brown sugar is gentler on blood sugar' assumption has no GI basis; it is metabolically equivalent to white sugar.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Published international GI tables (Foster-Powell/Atkinson) — boiled buckwheat groats GI 54, GL 16 for the standard 150g serve. Despite the name it is a low-to-moderate GI pseudo-grain; buckwheat flour products (noodles, pancakes) are a different, generally higher-GI story not covered by this row.

University of Sydney GI database / published tables — boiled bulgur GI 48, consistently cited across grain-GI comparisons. Cracked-but-intact wheat structure keeps it well below couscous and most breads made from the same wheat.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

NOT directly GI-tested in published clinical work — composition-based estimates range 31-39 across secondary databases; 35 is the middle. Lactose-driven and compositionally close to milk (see whole-milk row, 32), so low-GI is a safe directional call even without a measured figure.

Commonly-cited boiled value (~51) across GI databases; boiled/steamed preparation only — roasting runs meaningfully higher, same pattern as sweet potato. GL stays modest because squash is mostly water; verdict copy should lean on the low GL rather than the borderline GI.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Foster-Powell et al. 2002 international table, Am J Clin Nutr 76:5-56 — item 435 'Rockmelon/Cantaloupe, raw (Australia)': GI 65 +/- 9, 120g serving, 6g available carbohydrate, GL 4; single Australian study, 8 healthy subjects, bread reference. Fibre and protein from Health Canada Canadian Nutrient File code 1721 (Melon, cantaloupe, raw: 0.69g fibre, 0.84g protein, 8.16g carbohydrate per 100g), scaled to 120g. Caveat: CNF composition implies ~9g available carbohydrate in 120g rather than the 6g used in the GI test, which would give GL ~6; melon sugar concentration varies materially with ripeness and cultivar, and the literature also reports a value of 70 at higher sugar concentration. The published GI/GL pairing is kept here rather than mixing sources.

Boiled carrots ~39, but carrots are the classic example of GI measurement noise: published range spans ~16 (raw) to ~92 (an outlier early study), with boiled clustering 32-49. 39 is the commonly-cited boiled middle. Flag: verdict copy should note the infamous range and that GL is tiny regardless — carrots barely carry carbohydrate.

University of Sydney GI database (glycemicindex.com) — cashews (salted) GI 22±5, one of the few nuts with enough carbohydrate to be formally tested. Unlike most nuts (listed n/a in this table), cashews carry ~9g carbs per 30g, but GI and GL are both firmly low.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Published values disagree sharply by variety: the widely-quoted 22 is from an old Canadian SOUR-cherry measurement, while dark SWEET cherries (the kind people actually snack on) tested at 63±6 in international tables. 43 is the middle — sources disagree by variety, this is the middle. Flag: verdict copy must not repeat the '22, one of the lowest-GI fruits' claim for sweet cherries.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

'The Effect of Cooking and Cooling Chickpea Pasta on Resistant Starch Content, Glycemic Response, and Glycemic Index in Healthy Adults', Metabolites 2024;14(11):585 (PMC11596303): GI 39 for freshly cooked chickpea pasta against a 50g glucose reference in 12 healthy adults aged 18-65; the same pasta cooled and reheated tested at GI 33, with resistant starch rising from 1.83 to 3.65 g/100g. Composition from the same paper: 53.5g available carbohydrate, 21.0g protein, 11.5g dietary fibre per 100g dry pasta, scaled here to a 57g dry portion (30.5g available carbohydrate). Wheat-pasta comparison figures for the notes are from USDA FoodData Central 'Pasta, dry, enriched' (13.04g protein, 3.2g fibre per 100g, i.e. ~7.4g protein and ~1.8g fibre per 57g dry). Caveats: single study on one commercial 100%-chickpea product; retail products that blend in rice, lentil or pea flour would change all four numbers, and the cooled-and-reheated figure (33) is a genuinely different value that generated copy should not blur into the 39.

University of Sydney GI database / international GI tables — boiled chickpeas GI 28, GL 8 for the standard 150g serve. Canned chickpeas run somewhat higher (~38) than home-boiled; hummus and roasted-chickpea snacks are separate preparations not covered by this row.

USDA FoodData Central, 'Spices, cinnamon, ground' (FDC ID 171320): per 100g, 80.6g carbohydrate of which 53.1g is fiber, plus 3.99g protein; USDA lists 1 tsp as 2.6g, giving ~0.7g available carbohydrate, 1.4g fiber and 0.1g protein per teaspoon. No measured GI exists for cinnamon and none is obtainable at culinary amounts; GI recorded as n/a per the non-carbohydrate-food convention used in this table, not as a measured value. Clinical context for the generator: Kort DH, Lobo RA. 'Preliminary evidence that cinnamon improves menstrual cyclicity in women with polycystic ovary syndrome: a randomized controlled trial'. Am J Obstet Gynecol 2014;211(5):487.e1-6 — improved menstrual cyclicity over 6 months, but no change in insulin resistance or serum androgens. Contrasting result: Hajimonfarednejad M, Nimrouzi M, Heydari M, Zarshenas MM, Raee MJ, Jahromi BN. Phytother Res 2018;32(2):276-283 — improved fasting insulin and HOMA-IR. The two disagree; present it as unsettled and do not state or imply any amount to take. CATEGORY NOTE: this row is filed under 'sweetener' only because the permitted category list has no 'spice' option — cinnamon contains no sugar and sweetens nothing, and copy must never call it a sweetener or a sugar substitute.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate). Borderline call: canned coconut milk does carry ~3g carbohydrate per 120mL, but that is far below the level at which GI testing is feasible or meaningful, so it is honestly treated as not-assigned rather than 'low-GI'. Sweetened carton 'coconut milk beverage' with added sugars is NOT covered by this row.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — tested coconut sugar at 54. The widely-marketed GI of 35 comes from a small Philippine (FNRI) study and is treated here as an outlier; 54 vs white sugar's 65 is a modest difference, not the dramatic one marketing implies.

USDA FoodData Central SR Legacy #171956 (fish, cod, Atlantic, cooked, dry heat): 0g carbohydrate, 0g fiber, 22.8g protein per 100g. GI recorded as n/a rather than 0 — cod has no appreciable available carbohydrate and is therefore absent from both the University of Sydney GI database and Foster-Powell et al. 2002 (Am J Clin Nutr 2002;76:5-56), which only test foods with meaningful available carbohydrate. GI is undefined for this food, not measured as zero, and no GI or GL figure should appear in generated copy. Pacific cod (SR Legacy #175178) is nutritionally close.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

USDA FoodData Central, SR Legacy FDC 169599 "Gelatins, dry powder, unsweetened": 85.6 g protein, 0 g carbohydrate, 0 g fibre per 100 g — used as the compositional reference because hydrolysed collagen peptides are the same protein enzymatically cut into shorter chains, giving 8.6 g protein per 10 g scoop. GI recorded as n/a because there is no available carbohydrate to test; collagen appears nowhere in Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J, "International tables of glycemic index and glycemic load values 2021", Am J Clin Nutr 114:1625-1632, Supplemental Tables 1 or 2. Protein per scoop is a conservative floor: commercial peptide powders are typically 90-97% protein by weight, so a 10 g scoop may deliver slightly more than 8.6 g.

University of Sydney GI database (glycemicindex.com) — boiled sweet corn representative value (~52); published range is wide (~37-67 by variety and origin per international tables). This row is sweet corn only — popcorn and cornmeal products are separate foods.

University of Sydney GI database (glycemicindex.com) — cornflakes are a classic high-GI reference food (~81, published range ~72-93 by country/brand); consistently among the highest-GI breakfast cereals tested.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database / international GI tables — boiled couscous (~65). Despite its whole-grain image, couscous is a refined-wheat pasta granule and behaves closer to white bread than to intact whole grains.

McCance & Widdowson's The Composition of Foods Integrated Dataset (CoFID) 2021, Public Health England, item 16-392 'Crab, white meat, purchased cooked' — carbohydrate 'Tr' (trace, <0.1g/100g), starch 'Tr', total sugars 'Tr', AOAC fibre 0.0g, protein 20.5g and fat 0.3g per 100g. Scaled to 85g: protein 17.4g, fibre 0g, available carbohydrate effectively 0g. Cross-check within the same dataset: item 16-441 'Crab, purchased cooked' gives 19.7g protein and item 16-391 'Crab, brown meat' gives 18.8g protein per 100g, all with trace carbohydrate — the zero-carbohydrate finding is consistent across every crab entry. GI recorded as 0 by the stated convention for foods with no appreciable available carbohydrate; it means 'not applicable' rather than a measured zero, since the published international tables do not assign GI to non-carbohydrate foods. IMPORTANT SCOPE LIMIT for the generator: this row covers plain crab meat only. Imitation crab stick (surimi) is bound with starch and sugar, carries meaningful available carbohydrate, and is NOT described by these figures — it needs its own slug if it is to be covered.

Plain white-flour cracker representative value — University of Sydney-derived sources cite ~63-78 for plain crackers (water crackers ~78, soda crackers ~74); 70 is a representative middle for refined-flour crackers. Whole-grain/seed crackers can run substantially lower and are NOT covered by this figure — highly brand-variable category.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Commonly-cited value (~23) for 70%+ cacao dark chocolate — low because fat and cocoa solids dominate and available carbohydrate per serving is small. Applies to 70%+ cacao only; sweeter 50-60% 'dark' chocolates run higher, and milk chocolate is a separate food.

Published GI value (~42) is for deglet noor variety; medjool-specific GI was not independently confirmed in this research pass — medjool has a notably higher sugar density than deglet noor, so treat this figure as a LOWER-BOUND estimate and flag for independent medjool-specific verification.

University of Sydney GI database / international tables — dried apricots ~31, among the lowest-GI dried fruits tested (secondary sources cite up to ~42). Low GI but sugar-dense — portion size drives the real-world load.

No University of Sydney-tested value found in this research pass; secondary GI databases cluster at ~56-60 for dried mango, and 60 is used as the representative middle. Most commercial dried mango is sugar-added, which plausibly pushes it above 70 — treat as an estimate, flagged for independent verification.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

White English muffin representative value — cited at ~69-77 across GI sources (international tables list English muffin bread at 77); 70 used as conservative-middle. Whole-wheat versions run somewhat lower.

International GI tables (per glycemicindex.com) list pearled farro at 63 — the only formally-tested figure. The widely-repeated 'farro is low-GI (~40)' claim refers to untested estimates for whole intact emmer; most retail farro is pearled, so 63 is the honest representative. Verdict copy should not repeat the low-GI marketing claim.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Fresh figs: commonly-cited ~51 but formal GI testing of fresh figs is scarce — treat as an estimate. Dried figs ARE tested (~61, University of Sydney) and are a materially different, more sugar-dense food; this row covers fresh only.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Published values span ~63 (Atkinson international tables) to ~75 (Foster-Powell 2002); 70 used as representative middle. Frying method, cut and potato variety all move the number — directionally high-GI regardless of exact figure.

Commonly-cited value (~51), comparable to regular ice cream — the 'healthier than ice cream' framing is not supported on the glycemic axis. Highly brand-variable (sugar content swings widely by brand and flavor); treat as directionally moderate, not precise.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

International tables list gluten-free white bread at ~80 and gluten-free multigrain at ~79; a 2021 systematic review (Foods, PMC7996770) found ~61% of 132 gluten-free bread samples were high-GI. 79 is representative for standard rice/corn-starch GF bread — formulation varies enormously by brand, and 'gluten-free' typically means HIGHER GI than regular bread, not lower.

Representative value for typical oat-based granola with added sweeteners — no single Sydney-tested 'granola' figure exists; published muesli/granola-family values span roughly ~40-66 depending on sugar, oat form and fat content. 60 is a middle for sweetened commercial granola; low-sugar/high-nut recipes run meaningfully lower — highly brand-variable category.

International tables' muesli-bar-with-dried-fruit value (~61) used as representative; a gluten-free muesli bar tested at ~50. Syrup binders, fruit purees and protein/fiber content make this category extremely brand-variable — treat as a category midpoint, not a per-product figure.

University of Sydney / international tables — published grape values span ~46-59 (green seedless ~54, red seedless ~50); 53 used as representative middle. Moderate GI but easy to over-portion; glycemic load scales fast with serving size.

Commonly-cited plain Greek yogurt value (~14), among the lowest GI foods measured — protein content is the driver. Sweetened/flavored versions are NOT covered by this figure (see regular-yogurt, pending_research).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — boiled green peas ~48 (cited range ~39-54 across tests). Fiber and protein content keep GL low despite the mid-range GI.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Passos TU, Sampaio HAC, Sabry MOD, Melo MLP, Coelho MAM, Lima JWO. 'Glycemic index and glycemic load of tropical fruits and the potential risk for chronic diseases'. Food Science and Technology (Campinas) 2015;35(1):66-73 (SciELO) — guava GI 12±11.3, GL 1±1.3, FAO/WHO protocol, glucose reference, n=6, 95g test portion. Composition from USDA FoodData Central 'Guavas, common, raw' (FDC ID 173044): 14.3g carbohydrate, 5.4g fiber, 2.55g protein per 100g, so 8.9g available carbohydrate; USDA lists 1 fruit (edible portion) as 55g. IMPORTANT CAVEAT: the GI figure is weak evidence — small sample and a standard deviation almost as large as the mean, and guava does not appear in the Atkinson 2008 international tables at all. The low-GL conclusion is nevertheless robust, because even a GI of 40 would put this serving at GL 4; copy should lean on the glycemic load and the fiber, not on the precision of '12'.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

USDA FoodData Central, SR Legacy FDC 175117 (Fish, herring, Atlantic, cooked, dry heat) — 23.0 g protein, 0 g carbohydrate, 0 g fibre, 11.6 g fat, 203 kcal per 100 g; 1 fillet = 143 g, 1 oz = 85 g. GI recorded as n/a: not a significant carbohydrate source, and GI is not assigned to such foods per the convention used throughout this table and in the University of Sydney / Atkinson 2021 international tables, which only test and list foods with meaningful available carbohydrate. This row describes plain cooked Atlantic herring; pickled (FDC 175118), kippered (FDC 173668) and raw (FDC 175116) are separate USDA entries with different composition, and the pickled version in particular is not covered by these figures.

Mean of published honey-variety GI studies (range ~35-85 by floral source, per multiple honey-specific GI studies incl. Mexican honey varieties, PMC10572678). 61 is a commonly-cited conservative-middle value, not a single-variety figure — sources disagree by variety, this is the middle.

University of Sydney GI database (glycemicindex.com) — chickpea hummus tested at ~6, one of the lowest GI values in the database. Fat+fiber+low available carb per serving makes GL effectively zero; store-bought recipes vary but stay very low.

Atkinson international GI tables (2008/2021) — regular ice cream mean ~51, but the cited brand range is wide (~37-80) depending on fat and sugar content; premium high-fat runs lower, low-fat/high-sugar runs higher. 51 is the published mean, not a per-brand figure.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — boiled red kidney beans ~24 (cited range ~19-29 across preparations); canned runs slightly higher. Among the lowest-GI carbohydrate staples measured.

USDA FoodData Central, 'Kimchi' (FDC ID 2710077, FNDDS 2021-2023): 2.4g total carbohydrate, 1.6g fiber, 1.1g protein per 100g, so ~0.8g available carbohydrate per 100g serving; USDA lists 1 cup as 150g. No published glycemic index exists for kimchi — it has never been GI-tested because the standard protocol requires a 50g available-carbohydrate test portion, which is unreachable for this food. GI recorded as n/a per the non-carbohydrate-food convention used in this table, NOT as a measured value, and generated copy must not imply it was measured. Product variability is the real caveat: seasoning pastes differ in added sugar and rice flour, and sodium varies widely between brands.

University of Sydney GI database / Atkinson tables — green kiwifruit cited in the ~47-58 range across tests; 52 used as representative middle. Gold varieties and riper fruit sit toward the top of the range.

NOT formally GI-tested in the University of Sydney database or Atkinson tables — 18 is a secondary-database estimate (logifoodcoach.com) consistent with kombucha's low residual sugar (~2-8g per 240ml, heavily brand- and fermentation-dependent). Treat as directionally low, not a measured value; check the label's sugar content per brand.

Limited primary GI data — lactase hydrolysis converts lactose to glucose+galactose, which published dairy-GI comparisons (e.g. PMC9914410) suggest nudges GI slightly above regular milk (~32) while staying low; secondary databases cite ~30-46 by fat level. 40 is a conservative middle of that range, flagged as an estimate rather than a Sydney-tested value.

USDA FoodData Central SR Legacy, "Lamb, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4\" fat, choice, cooked" (FDC 172480): 0 g carbohydrate, 0 g fiber, 24.52 g protein per 100 g. GI recorded as n/a because non-carbohydrate foods are not GI-tested (University of Sydney GI database; Atkinson/Foster-Powell/Brand-Miller international tables), and lamb appears in neither. The composite cut is the general reference; protein varies modestly by cut, with lean-only leg (shank half, roasted, FDC 172487) higher at 28.17 g per 100 g and untrimmed cuts lower, so trim level is the main variable. The 100 g serving matches the existing meat rows in gi_table.csv.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Atkinson international GI tables — lentils mean ~32 across types (cited range roughly 21-52 by color and preparation; red split lentils cook down faster and run higher than intact green/brown). 32 is the published cross-type mean.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

USDA FoodData Central SR Legacy 175120 "Fish, mackerel, Atlantic, cooked, dry heat" — per 100 g: 23.8 g protein, 17.8 g total fat (4.18 g saturated), 0 g carbohydrate, 0 g fiber, 83 mg sodium. GI recorded as n/a: absent from the University of Sydney international GI tables (Atkinson et al., Diabetes Care 2008;31:2281-2283; Atkinson et al., AJCN 2021 Suppl. Tables 1-2) because foods without meaningful available carbohydrate are not GI-tested. Species caveat sourced to the joint US FDA/EPA "Advice About Eating Fish" chart (2017 revision, Federal Register 82 FR 6571): Atlantic mackerel and chub mackerel appear under "Best Choices" (lowest mercury), while king mackerel appears under "Choices to Avoid" (highest mercury). This distinction must not be flattened in generated copy.

University of Sydney GI database (glycemicindex.com) — ripe mango ~51, but ripeness is the dominant variable: cited range ~41-60 from firm-unripe to very ripe. 51 is the representative mid-ripeness value.

Published value for PURE maple syrup (~54, cited as 54±6); pancake-style 'maple-flavored' syrup is a different product and runs higher (~68). Modestly below white sugar (65) — a real but small advantage, not a free pass.

Health Canada Canadian Nutrient File code 7458 (Margarine, stick, canola and/or soybean oil): 1.39g carbohydrate, 0g fibre, 0.16g protein per 100g — that is 0.2g carbohydrate and 0.02g protein in a 14g tablespoon, neither a meaningful available-carbohydrate load nor a meaningful protein contribution. GI is not assigned to foods without meaningful available carbohydrate in the University of Sydney database or any published GI table; 0 is used per this task's stated convention. Caveat: 'margarine' spans stick, non-hydrogenated tub, plant-sterol and reduced-fat spread formulations (CNF codes 7458-7476, 7574-7575) whose fat composition differs substantially. They do not differ meaningfully on carbohydrate, so the glycemic fields hold across the category, but any fat-quality statement in generated copy must name which formulation it refers to.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Atkinson international GI tables list chocolate at ~40±3; milk chocolate specifically is commonly cited 40-49 depending on brand sugar content. 43 used as representative middle — brand formulation moves this figure.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Atkinson FS, Foster-Powell K, Brand-Miller JC, 'International Tables of Glycemic Index and Glycemic Load Values: 2008', Diabetes Care 31(12):2281 — entry 993, 'Nectarines, raw (Australia)', GI 43+/-6, glucose reference, n=10, 120g serving, 9g available carbohydrate, GL 4. Not present in the 2002 edition of the table; this is the single published measurement. Fibre and protein from CoFID 2021, 'Nectarines, flesh and skin, raw' (1.3g AOAC fibre, 1.0g protein per 100g). Minor discrepancy worth knowing: CoFID gives 9.8g available carbohydrate per 100g, so the same 120g serving would be ~11.8g and the GL ~5 rather than 4. The GI table's own tested serving figure (9g) is used here so that GI, carbohydrate and GL are internally consistent; either figure leaves the load clearly low.

Commercial oat milk is commonly cited at ~69 — enzymatic processing breaks oat starch into maltose (GI 105), so oat milk runs far higher than whole oats (55) and other milks. Strongly brand-dependent (published citations span roughly 60 to 80+ for sweetened versions); 69 is the widely-cited representative for standard commercial oat milk.

University of Sydney GI database (glycemicindex.com) — rolled oats representative value. Steel-cut runs lower (~42), instant runs higher (~79); processing level materially changes this, rolled oats used as the general reference.

USDA FoodData Central SR Legacy, "Okra, cooked, boiled, drained, without salt" (FDC 169261): 4.51 g carbohydrate, 2.5 g fiber, 1.87 g protein per 100 g; 1/2 cup slices = 80 g per the USDA portion table, hence 160 g per cup, giving 3.2 g available carbohydrate, 4 g fiber and 3 g protein. GI recorded as n/a: available carbohydrate is ~3 g per cup, below the level at which GI is measured, and okra appears nowhere in Atkinson/Foster-Powell/Brand-Miller 2008 Table A1. This matches how the existing broccoli and spinach rows in gi_table.csv are handled. IMPORTANT SCOPE LIMIT for any generated copy: okra has been tested for glycemic effect in randomised controlled trials and pooled analyses (Jafari et al., Experimental Physiology 2025, systematic review and meta-analysis across the diabetes spectrum; and a randomised double-blind placebo-controlled trial in type 2 diabetes, PMID 37507536), but these used concentrated okra powder or extract, not the cooked vegetable. That trial evidence must not be presented as applying to okra as eaten.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — whole orange ~43 (cited range ~31-51 by variety). Whole fruit only; orange juice is meaningfully higher per serving because fiber and portion control are lost.

USDA FoodData Central, 'Mollusks, oyster, eastern, wild, cooked, moist heat' (FDC ID 171980): 11.4g protein, 5.45g carbohydrate, 0g fiber, 1.23g total sugars per 100g; USDA lists 6 medium oysters as 42g and 3 oz as 85g. GI recorded as n/a per the non-carbohydrate-food convention used in this table — oysters have never been GI-tested. FLAG FOR THE GENERATOR: the carbohydrate here is stored glycogen, which is unusual for an animal protein, so do not describe oysters as 'zero carb' even though the amount per serving is far too small to produce a meaningful glycemic load. Raw oysters are less concentrated (Health Canada Canadian Nutrient File code 3118, eastern wild raw: 5.71g protein, 2.72g carbohydrate per 100g) because cooking drives off water; breaded fried oysters are a different food and are not covered by this row.

Indian Food Composition Tables 2017 (IFCT), National Institute of Nutrition, Indian Council of Medical Research (ICMR), Hyderabad — official ICMR-NIN publication, nin.res.in/ebooks/IFCT2017.pdf. Food code L003, Paneer, n=6 regions: available carbohydrate (column CHOAVLDF, carbohydrate available by difference) 2.41+/-0.12 g, protein (PROTCNT) 18.86+/-0.75 g, total fat (FATCE) 24.78+/-0.17 g, moisture 51.96+/-0.76 g per 100g. No dietary fibre reported (dairy). Verified internally: the listed components sum to 99.99g/100g and the stated energy of 1278 kJ reconciles with these macros, confirming correct column assignment. IFCT is used because paneer is absent from USDA SR Legacy. GI reported as 'n/a' rather than 0: ~2.4g available carbohydrate per 100g is far below the 25-50g ISO 26642:2010 test portion, and paneer appears nowhere in the 2021 International Tables — same convention as the existing cheese row in this CSV.

Atkinson international GI tables / University of Sydney GI database — papaya cited tightly at ~56-60; 59 is the published mean. One of the higher-GI whole fruits, though low available carb per serving keeps GL moderate.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Al dente white pasta, cited range ~42-48 across sources; 45 used as central value. Overcooked pasta runs meaningfully higher — degree of cooking is the dominant variable, more than pasta type.

Commonly-cited low value (~14) for smooth peanut butter without added sugar. Fat-dominant foods generally have less stable/reliable GI measurement than carb-dominant foods — treat as directionally low-GI rather than a precise figure. Added-sugar peanut butter brands will differ.

Not independently GI-tested in this research pass — using peanut butter's commonly-cited low value as a reasonable proxy given compositional similarity (same legume, minimal processing difference for GI purposes). Flag for independent verification.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

USDA FoodData Central SR Legacy 168558 "Pickles, cucumber, dill or kosher dill" — per 100 g: 2.41 g carbohydrate, 1.0 g fiber, 0.5 g protein, 1.07 g sugars, 809 mg sodium. USDA lists 1 large (4 inch) = 135 g, giving ~1.9 g available carbohydrate, 1.4 g fiber, 0.7 g protein and ~1092 mg sodium per pickle. Not GI-tested: absent from both Atkinson et al. 2008 (Diabetes Care 31:2281-2283) and the 2021 ISO-compliant update (AJCN, Suppl. Tables 1-2), since ISO 26642:2010 testing requires a portion containing 25 or 50 g of available carbohydrate, unreachable for pickles. Recorded as n/a accordingly. Contrast for the fork: USDA SR Legacy 169378 "Pickles, cucumber, sweet (includes bread and butter pickles)" is 21.2 g carbohydrate and 18.3 g sugars per 100 g, so this row must not be generalised to sweet pickles. The acetic-acid/postprandial-glucose literature is separate from GI and is not represented by these numbers.

University of Sydney GI database (glycemicindex.com) — fresh pineapple mean ~59, cited range ~51-66 by ripeness and origin. 59 is the representative middle; canned-in-syrup is a different, higher product.

Atkinson international GI tables — boiled pinto beans ~39; canned runs slightly higher (~45). Higher than kidney beans (24) but still solidly low-GI with substantial fiber and protein per serving.

Cited low range ~15-28 across GI sources; 22 used as representative middle. Like other fat-dominant foods, GI measurement is less stable/reliable than for carb-dominant foods — treat as directionally low-GI rather than a precise figure.

Peer-reviewed kefir GI testing (J Am Coll Nutr 2012, PMID 23378456) centered on flavored kefirs (48-60); plain kefir is cited at ~25-36 across secondary GI databases. 32 is a conservative middle for PLAIN kefir — sweetened/flavored versions are materially higher and not covered by this figure.

No primary University of Sydney value for fresh arils — 35 is the commonly-cited fresh-fruit figure, with sources spanning ~18-53 (the 53 belongs to pomegranate JUICE, which is Sydney-tested and NOT covered by this row). Flag: aril value is an estimate from secondary sources, weaker provenance than most rows in this table.

Atkinson international GI tables mean for plain popcorn (65±5); individual studies range ~55-89, so treat as a middle for plain air-popped. Buttered/kettle/movie preparations are not covered by this figure.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Foster-Powell/Atkinson international tables, plain salted potato chips (~54-57 across cited studies); frying fat blunts the response vs boiled potato (78). Low-ish GI here does not make this a low-glycemic-quality food — verdict copy should not read 56 as an endorsement.

University of Sydney GI database (glycemicindex.com) — HIGHLY variety-dependent: cited range ~53 (Carisma) to ~101 (some Russet Burbank/baked prep). 78 is a conservative-middle representative for BOILED white potato, excluding baked-prep extremes. Flag: verdict copy should note variety/prep matters more than for most foods in this table.

EXTREMELY brand-variable — measured bars span roughly GI 20s (low-carb/artificially-sweetened, e.g. NuGo Slim 26-31) to 60s (sugar-syrup-based); University of Sydney-tested Extend bars run 32-41. 40 is a representative middle for a mainstream whey-based bar, NOT a figure for any specific product; fiber/protein (3g/15g) are likewise representative of a 50g bar and vary widely by brand.

International GI tables (three studies) list boiled pumpkin at 64; some sources cite up to 75 for roasted/pureed prep. High-GI/low-GL case: so little available carbohydrate per serving that GL stays low (~6 per cup) despite the high GI — verdict copy should lead with GL.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — cooked quinoa 53, consistently cited across published tables; the fiber+protein package is what separates it from white rice (73) more than the GI number alone.

USDA FoodData Central, SR Legacy 169276 "Radishes, raw": per 100 g, 3.4 g carbohydrate by difference, 1.6 g fibre, 1.86 g sugars, 0 g starch, 0.68 g protein. USDA portion "cup slices" = 116 g, used as the serving. Available carbohydrate = (3.4 - 1.6) x 1.16 = 2.1 g; fibre 1.9 g; protein 0.8 g. Cross-checked against USDA Foundation Foods 2747665 "Radishes, red, raw" (4.06 g carbohydrate, 1.3 g fibre, 0.66 g protein per 100 g), consistent. GI recorded as n/a — radish appears in neither Foster-Powell et al. 2002 nor Atkinson et al. 2021, and available carbohydrate is negligible per serving. IMPORTANT LOOKUP TRAP: the only near-match in the Atkinson 2021 tables is "Chinese carrot cake / turnip cake / daikon cake, pan-fried shredded radish with plain rice flour" (Singapore, GI 77±8, GL 27) — that is a rice-flour dish and must NOT be used as a GI for raw radish.

University of Sydney GI database (glycemicindex.com) — raisins 64 (cited range ~49-66 across studies). Drying concentrates sugar, so GL per 30g (~14) is roughly what a whole cup of fresh grapes delivers — portion size is the story here.

USDA FoodData Central SR Legacy 173592 (Salad dressing, ranch dressing, regular): 5.9g carbohydrate, 0g fiber, 4.69g total sugars, 1.32g protein, 44.54g fat per 100g. Serving from that record's USDA food_portion entry, 1 tablespoon = 15g, so 2 tbsp = 30g. GI reported as 'n/a' rather than 0: a 30g serving supplies only ~1.8g available carbohydrate, and ISO 26642:2010 GI testing requires a test portion containing 25-50g of available carbohydrate — roughly 850g of dressing — so no GI is determinable, and none is published (ranch dressing appears nowhere in the 2021 International Tables). This is the USDA generic entry; sugar content varies meaningfully by brand and reduced-fat versions typically carry more carbohydrate (SR Legacy 173593).

Plain (non-Greek) yogurt cited ~19-41 across sources (Foster-Powell 2002: sweetened low-fat 33, artificially-sweetened 14; Atkinson mean 41); 36 used as a middle for PLAIN regular yogurt. Sweetened fruit yogurts carry materially higher GL from added sugar and are not covered by this row.

University of Sydney GI database (glycemicindex.com) — puffed rice cakes 82 (cited range 77-91), among the highest-GI snack foods tested; the 'diet food' halo is not supported by the glycemic data. Flavored/coated varieties differ.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Wholemeal rye representative value (~58) from international GI tables; the rye category spans ~41 (true rye-kernel pumpernickel) to ~68 (light/refined rye), so flour coarseness and kernel content matter more than the word 'rye' on the label.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Foster-Powell 2002 lists skim milk at 32; Atkinson 2008 mean runs slightly higher (~37). 32 used to stay consistent with the whole-milk row's sourcing — removing fat barely moves milk's GI. Lactose-driven; low regardless of exact value.

Cited consistently at ~54 across bread-GI comparison sources; ~20 points lower than standard white bread (75) due to fermentation slowing starch digestion. The 'sourdough is much healthier' framing is directionally correct but the gap is moderate, not dramatic.

University of Sydney GI database (glycemicindex.com) — soy milk ~34 (cited range ~17-44 across formulations). GI tests used sweetened products; UNSWEETENED soy milk has so little carbohydrate (~1-4g/cup) that GL is near zero and the GI figure barely applies.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — single published study (40±7), so less-replicated than staple foods; Sydney lists GL 1 per 120g serving. Low available carbohydrate keeps GL trivially low at any realistic portion.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Boiled sweet potato range ~46 (30min boil) to ~61 (8min boil) across cited sources; 54 is the midpoint. Baking is a materially different, much higher-GI preparation (~94) — NOT covered by this row; do not conflate boiled and baked verdicts.

HEAVILY prep-dependent, sparse direct testing: fried sweet potato measured at 76±7 (Jamaican cultivar GI study, PMC3205609); boiling runs ~41-61 and baking ~82-94, so 76 covers the fried/fries preparation only — do not reuse the boiled sweet-potato verdict (54) for fries. Fiber/protein are representative for frozen oven-baked fries.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Foster-Powell/Atkinson international tables, corn chips 63±10 (individual studies ~42-74) — brand, frying oil, and masa processing move the number, so treat 63 as a category middle rather than a per-brand figure.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — watermelon 76, the classic high-GI/low-GL food: only ~8-11g available carbohydrate per cup keeps GL at ~4-6 for a realistic serving (Sydney lists GL 4 per 120g). Verdict copy should lead with GL, not the scary-looking GI.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

Universal standard reference value for sucrose — one of the most consistently-cited GI figures across every published table, effectively uncontested.

University of Sydney GI database (glycemicindex.com) — standard reference value, one of the most consistently-cited GI figures in the literature.

Foster-Powell 2002 international tables — white chocolate (Milky Bar, Nestle) 44±6; single-brand measurement, so treat as representative rather than universal. Fat blunts the glucose response, but this is a sugar-dense food: low-ish GI should not read as an endorsement in verdict copy.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).

University of Sydney GI database (glycemicindex.com) — boiled white rice, standard reference value cited consistently across GI literature.

Range 27-38 across cited sources (Sydney-style databases and published dairy GI tables); 32 used as conservative middle. Lactose-driven; low regardless of exact value.

Cited at ~69 in bread-GI comparison sources; meaningfully higher than sourdough (54) and only modestly lower than white bread (75) — the 'wheat bread is automatically much better' assumption overstates the real gap.

Commonly cited at 57 across GI databases, though some sources list ~45 and direct published testing is thinner than for true rices (wild rice is botanically a grass seed) — 57 used as the conservative-higher representative; flag as less-replicated than white/brown rice figures.

Not a significant carbohydrate source — GI is not assigned to non-carbohydrate foods per standard convention (University of Sydney GI database and all major published GI tables only test/list foods with meaningful available carbohydrate).