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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