Glycemic index and glycemic load for 100+ foods

[Pages:4]Glycemic index and glycemic load for 100+ foods

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.

FOOD

Glycemic index (glucose = 100)

BAKERY PRODUCTS AND BREADS

Banana cake, made with sugar

47

Banana cake, made without sugar

55

Sponge cake, plain

46

Vanilla cake made from packet mix with vanilla

42

frosting (Betty Crocker)

Apple, made with sugar

44

Apple, made without sugar

48

Waffles, Aunt Jemima (Quaker Oats)

76

Bagel, white, frozen

72

Baguette, white, plain

95

Coarse barley bread, 75-80% kernels, average

34

Hamburger bun

61

Kaiser roll

73

Pumpernickel bread

56

50% cracked wheat kernel bread

58

White wheat flour bread

71

WonderTM bread, average

73

Whole wheat bread, average

71

100% Whole GrainTM bread (Natural Ovens)

51

Pita bread, white

68

Corn tortilla

52

Wheat tortilla

30

Serving size (grams)

60 60 63 111

60 60 35 70 30 30 30 30 30 30 30 30 30 30 30 50 50

Glycemic load per serving

14 12 17 24

13 9 10 25 15 7 9 12 7 12 10 10 9 7 10 12 8

BEVERAGES

Coca Cola?, average

63

250 mL

16

Fanta?, orange soft drink

68

250 mL

23

Lucozade?, original (sparkling glucose drink)

95?10

250 mL

40

Apple juice, unsweetened, average

44

250 mL

30

Cranberry juice cocktail (Ocean Spray?)

68

250 mL

24

Gatorade

78

250 mL

12

Orange juice, unsweetened

50

250 mL

12

Tomato juice, canned

38

250 mL

4

FOOD

Glycemic index (glucose = 100)

BREAKFAST CEREALS AND RELATED PRODUCTS

All-BranTM, average

55

Coco PopsTM, average

77

CornflakesTM, average

93

Cream of WheatTM (Nabisco)

66

Cream of WheatTM, Instant (Nabisco)

74

GrapenutsTM, average

75

Muesli, average

66

Oatmeal, average

55

Instant oatmeal, average

83

Puffed wheat, average

80

Raisin BranTM (Kellogg's)

61

Special KTM (Kellogg's)

69

GRAINS

Pearled barley, average

28

Sweet corn on the cob, average

60

Couscous, average

65

Quinoa

53

White rice, average

89

Quick cooking white basmati

67

Brown rice, average

50

Converted, white rice (Uncle Ben's?)

38

Whole wheat kernels, average

30

Bulgur, average

48

COOKIES AND CRACKERS

Graham crackers

74

Vanilla wafers

77

Shortbread

64

Rice cakes, average

82

Rye crisps, average

64

Soda crackers

74

DAIRY PRODUCTS AND ALTERNATIVES

Ice cream, regular

57

Ice cream, premium

38

Milk, full fat

41

Milk, skim

32

Reduced-fat yogurt with fruit, average

33

Serving size (grams)

30 30 30 250 250 30 30 250 250 30 30 30

150 150 150 150 150 150 150 150 50 150

25 25 25 25 25 25

Glycemic load per serving

12 20 23 17 22 16 16 13 30 17 12 14

12 20 9 13 43 28 16 14 11 12

14 14 10 17 11 12

50

6

50

3

250mL

5

250 mL

4

200

11

FOOD FRUITS Apple, average Banana, ripe Dates, dried Grapefruit Grapes, average Orange, average Peach, average Peach, canned in light syrup Pear, average Pear, canned in pear juice Prunes, pitted Raisins Watermelon

BEANS AND NUTS Baked beans, average Blackeye peas, average Black beans Chickpeas, average Chickpeas, canned in brine Navy beans, average Kidney beans, average Lentils, average Soy beans, average Cashews, salted Peanuts, average

PASTA and NOODLES Fettucini, average Macaroni, average Macaroni and Cheese (Kraft) Spaghetti, white, boiled, average Spaghetti, white, boiled 20 min, average Spaghetti, wholemeal, boiled, average

Glycemic index (glucose = 100)

39 62 42 25 59 40 42 40 38 43 29 64 72

40 33 30 10 38 31 29 29 15 27 7

32 47 64 46 58 42

Serving size (grams)

120 120 60 120 120 120 120 120 120 120 60 60 120

Glycemic load per serving

6 16 18 3 11 4 5 5 4 5 10 28 4

150

6

150

10

150

7

150

3

150

9

150

9

150

7

150

5

150

1

50

3

50

0

180

15

180

23

180

32

180

22

180

26

180

17

FOOD SNACK FOODS Corn chips, plain, salted, average Fruit Roll-Ups? M & M's?, peanut Microwave popcorn, plain, average Potato chips, average Pretzels, oven-baked Snickers Bar?

Glycemic index (glucose = 100)

42 99 33 55 51 83 51

VEGETABLES

Green peas, average

51

Carrots, average

35

Parsnips

52

Baked russet potato, average

111

Boiled white potato, average

82

Instant mashed potato, average

87

Sweet potato, average

70

Yam, average

54

MISCELLANEOUS

Hummus (chickpea salad dip)

6

Chicken nuggets, frozen, reheated in microwave

46

oven 5 min

Pizza, plain baked dough, served with parmesan

80

cheese and tomato sauce

Pizza, Super Supreme (Pizza Hut)

36

Honey, average

61

Serving size (grams)

50 30 30 20 50 30 60

Glycemic load per serving

11 24 6 6 12 16 18

80

4

80

2

80

4

150

33

150

21

150

17

150

22

150

20

30

0

100

7

100

22

100

9

25

12

The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.

An earlier version of this table appeared here: "International tables of glycemic index and glycemic load values: 2002," by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5?56.

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