Sources & notes: GI values from the University of Sydney GI database, Atkinson FS et al. (2008), Jenkins DJ et al., and NHS UK dietary guidelines. Values marked ~ are estimates derived from component ingredients. GI varies with ripeness, cooking method, food combinations, and individual response. Carb values for cooked foods are per 100 g cooked weight. This table is for educational purposes only and does not constitute medical advice. Always consult your diabetes care team for personalised guidance.