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Glycemic Index and Glycemic Load of Many Common Foods

 

The glycemic index assigns a default value of 100 to pure glucose, against which all other foods are measure. So higher than 100 means worse than simple sugar, lower means better!

Glycemic Load takes into account the portion size and density of sugar and carbs. GL= GI/100 multiplied by the net grams of carbohydrate (net carbohydrate is the total grams of carbohydrate minus the dietary fiber).

In theory, a large amount of a low GI food may increase your blood sugar as much as a small amount of a high GI food.

So, this al means that best are foods with both a low GI and low GL, like peanuts.

Honey vs. Sugar Glycemic index (glucose = 100) Serving size (grams) Glycemic load per
Honey 50 - 60 25 12
Table sugar 63 - 73    

FOOD Glycemic index
(glucose = 100)
Serving size (grams) Glycemic load
per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47±8 80 18
Banana cake, made without sugar 55±10 80 16
Sponge cake, plain 46±6 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42±4 111 24
Apple, made with sugar 44±6 60 13
Apple, made without sugar 48±10 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95±15 30 15
Coarse barley bread, 75-80% kernels, average 34±4 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 50±4 30 6
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 70±0 30 10
Wonder™ bread, average 73±2 30 10
Whole wheat bread, average 71± 2 30 9
100% Whole Grain™ bread (Natural Ovens) 51±11 30 7
Pita bread, white 57 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola®, average 58±5 250 15
Fanta®, orange soft drink 68±6 250 23
Lucozade®, original (sparkling glucose drink) 95±10 250 40
Apple juice, unsweetened, average 40±1 250 12
Cranberry juice cocktail (Ocean Spray®) 68±3 250 24
Grapefruit juice, unsweetened 48 250 11
Orange juice, average 50±4 250 13
Tomato juice, canned 38±4 250 4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average 42±5 30 4
Coco Pops™, average 77 30 20
Cornflakes™, average 81±3 30 21
Cream of Wheat™ (Nabisco) 66 250 17
Cream of Wheat™, Instant (Nabisco) 74 250 22
Grapenuts™, average 71±4 30 15
Muesli, average 66±9 30 16
Oatmeal, average 58±4 250 13
Instant oatmeal, average 66±1 250 17
Puffed wheat, average 74±7 30 16
Raisin Bran™ (Kellogg's) 61±5 30 12
Special K™ (Kellogg's) 69±5 30 14
GRAINS
Pearled barley, average 25±1 150 11
Sweet corn on the cob, average 53±4 150 17
Couscous, average 65±4 150 23
White rice, average 64±7 150 23
Quick cooking white basmati 60±5 150 23
Brown rice, average 55±5 150 18
Converted, white rice (Uncle Ben's®) 38 150 14
Whole wheat kernels, average 41±3 50 14
Bulgur, average 48±2 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 14
Vanilla wafers 77 25 14
Shortbread 64±8 25 10
Rice cakes, average 78±9 25 17
Rye crisps, average 64±2 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular 61±7 50 8
Ice cream, premium 37±3 50 4
Milk, full fat 27±4 250 3
Milk, skim 32±5 250 4
Reduced-fat yogurt with fruit, average 27±1 200 7
FRUITS
Apple, average 38±2 120 6
Banana, ripe 51 120 13
Dates, dried 103±21 60 42
Grapefruit 25 120 3
Grapes, average 46±3 120 8
Orange, average 42±3 120 5
Peach, average 42±14 120 5
Peach, canned in light syrup 52 120 9
Pear, average 38±2 120 4
Pear, canned in pear juice 44 120 5
Prunes, pitted 29±4 60 10
Raisins 64±11 60 28
Watermelon 72±13 120 4
BEANS AND NUTS
Baked beans, average 48±8 150 7
Blackeye peas, average 42±9 150 13
Black beans 30 150 7
Chickpeas, average 28±6 150 8
Chickpeas, canned in brine 42 150 9
Navy beans, average 38±6 150 12
Kidney beans, average 28±4 150 7
Lentils, average 29±1 150 5
Soy beans, average 18±3 150 1
Cashews, salted 22±5 50 3
Peanuts, average 14±8 50 1
PASTA and NOODLES
Fettucini, average 40±8 180 18
Macaroni, average 47±2 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled 5 min, average 38±3 180 18
Spaghetti, white, boiled 20 min, average 61±3 180 27
Spaghetti, wholemeal, boiled, average 37±5 180 16
SNACK FOODS
Corn chips, plain, salted, average 63±10 50 17
Fruit Roll-Ups® 99±12 30 24
M & M's®, peanut 33±3 30 6
Microwave popcorn, plain, average 72±17 20 8
Potato chips, average 54±3 50 11
Pretzels, oven-baked 83±9 30 16
Snickers Bar® 55±14 60 19
VEGETABLES
Green peas, average 48±5 80 3
Carrots, average 47±16 80 3
Parsnips 97±19 80 12
Baked russet potato, average 85±12 150 26
Boiled white potato, average 50±9 150 14
Instant mashed potato, average 85±3 150 17
Sweet potato, average 61±7 150 17
Yam, average 37±8 150 13
MISCELLANEOUS
Hummus (chickpea salad dip) 6±4 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46±4 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut) 36±6 100 9
Honey, average 55±5 25 10