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 |