High Density - 40% to 100% Carbohydrate

Sugars & Confectionery

Starches (Bakery)

Starches (Cereals)

Warning! EMPTY CALORIES

100 muffin - low amylose

  95 Rice Chex

110 maltose

  95 French baguette

  85 Corn Chex

100 glucose

  80 pretzels

  85 cornflakes

100 malto-dextrin

  80 puffed crispbread

  85 Post Flakes

  90 corn syrup

  75 donut

  80 Rice Krispies

  90 jam

  75 morning coffee cookies

  80 tapioca, boiled milk

  80 jelly beans

  75 rice cakes

  80 Team

  70 high fructose corn syrup

  75 vanilla wafers

  75 Cocopops

  70 honey

  70 bagel, white

  75 Total

  70 Mars Bar

  70 bread stuffing

  70 Cheerios

  70 Life Savers

  70 corn chips 

  70 gnocchi

  65 brown sugar

  70 muffin

  70 maize

  65 white sugar

  70 water crackers

  70 millet

  65 maple syrup

  70 wheat biscuits

  70 puffed wheat

Breads

  65 arrowroot

  70 shredded wheat

  90 bread, gluten free

  65 crispbread, hi-fiber, rye

  70 Sustain

  70 bread, whole-wheat

  65 crumpet

  65 couscous

  70 bread, wheat, white

  65 shortbread

  65 Grapenuts

  65 bread, rye flour

  65 stoned wheat thins

  65 Nutri-Grain

  65 bread, barley flour

  65 taco shells

Fruits

100 dates, dried

Medium Density 15% - 40% Carbohydrate

Starches (Vegetable)

Starches (Bakery)

Starches (Cereals)

  85 baked potato

  75 waffles

  90 rice, instant, ckd 6 min

  70 breadfruit

  90 rice pasta, brown

Warning! HIGH FAT

Warning! HIGH FAT

  90 rice, low amylose

  70 French fries

  70 croissant, French

  75 rice, Sunbrown

  70 corn chips

Low Density - under 15% carbohydrate

Starches (Vegetable)

Fruits

  95 parsnips

  80 potato, microwaved

  70 melon

  85 carrots, cooked

  80 potato, packet, instant

  70 watermelon

  75 pumpkin

  70 potato, boiled

  65 pineapple

  75 broad beans- rehydrated

  70 potato, mashed

  70 swede (rutabaga)

  70 potato, steamed

  70 green pea soup, can

Drinks

  95 Lucozade

beer

  90 Coca/Pepsi Cola, regular

liqueurs

  70 Fanta

wines, sweet

  70 orange cordial