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Glycemic Load Value for 100 Popular Foods

Glycemic load for 100+ foods

Glycemic index and glycemic load offer information about how foods affectblood sugar and insulin. The lower a food's glycemic index or glycemic load,the less it affects blood sugar and insulin levels A glycemic load (GL) of 10 or less has a very small effect on a rise in blood sugar levels. A GL of 11 to 19 has a moderate impact on blood sugar levels and a GL of 20 or more causes blood sugar to rise very quickly .

Try to keep the majority of your foods under a GL of 10

FOOD

Serving size (grams)

Glycemic load
per serving

BAKERY PRODUCTS AND BREADS

 

 

Banana cake, made with sugar

80

18

Banana cake, made without sugar

80

16

Sponge cake, plain

63

17

Vanilla cake made from packet mix with vanilla frosting(Betty Crocker)

111

24

Apple pie, made with sugar

60

13

Apple pie, made without sugar

60

9

Waffles, Aunt Jemima (Quaker Oats)

35

10

Bagel, white, frozen

70

25

Baguette, white, plain

30

15

Coarse barley bread, 75%-80% kernels, average

30

7

Hamburger bun

30

9

Kaiser roll

30

12

Pumpernickel bread

30

6

50% cracked wheat kernel bread

30

12

White wheat flour bread

30

10

Wonder™ bread, average

30

10

Whole-wheat bread, average

30

9

100% Whole Grain™ bread (Natural Ovens)

30

7

Pita bread, white

30

10

Corn tortilla

50

12

Wheat tortilla

50

8

BEVERAGES

 

 

Coca Cola®, average

250

15

Fanta®, orange soft drink

250

23

Lucozade®, original (sparkling glucose drink)

250

40

Apple juice, unsweetened, average

250

12

Cranberry juice cocktail (Ocean Spray®)

250

24

Grapefruit juice, unsweetened

250

11

Orange juice, average

250

13

Tomato juice, canned

250

4

BREAKFAST CEREALS AND RELATED PRODUCTS

 

 

All-Bran™, average

30

4

Coco Pops™, average

30

20

Cornflakes™, average

30

21

Cream of Wheat™ (Nabisco)

250

17

Cream of Wheat™, Instant (Nabisco)

250

22

Grapenuts™, average

30

15

Muesli, average

30

16

Oatmeal, average

250

13

Instant oatmeal, average

250

17

Puffed wheat, average

30

16

Raisin Bran™ (Kellogg's)

30

12

Special K™ (Kellogg's)

30

14

GRAINS

 

 

Pearled barley, average

150

11

Sweet corn on the cob, average

150

17

Couscous, average

150

23

White rice, average

150

23

Quick cooking white basmati

150

23

Brown rice, average

150

18

White rice, converted (Uncle Ben's®)

150

14

Whole wheat kernels, average

50

14

Bulgur, average

150

12

COOKIES AND CRACKERS

 

 

Graham crackers

25

14

Vanilla wafers

25

14

Shortbread

25

10

Rice cakes, average

25

17

Ryecrisps, average

25

11

Soda crackers

25

12

DAIRY PRODUCTS AND ALTERNATIVES

 

 

Ice cream, regular

50

8

Ice cream, premium

50

4

Milk, full fat

250

3

Milk, skim

250

4

Reduced-fat yogurt with fruit, average

200

7

FRUITS

 

 

Apple, average

120

6

Banana, ripe

120

13

Dates, dried

60

42

Grapefruit

120

3

Grapes, average

120

8

Orange, average

120

5

Peach, average

120

5

Peach, canned in light syrup

120

9

Pear, average

120

4

Pear, canned in pear juice

120

5

Prunes, pitted

60

10

Raisins

60

28

Watermelon

120

4

BEANS AND NUTS

 

 

Baked beans, average

150

7

Black-eyed peas, average

150

13

Black beans

150

7

Chickpeas, average

150

8

Chickpeas, canned in brine

150

9

Navy beans, average

150

12

Kidney beans, average

150

7

Lentils, average

150

5

Soy beans, average

150

1

Cashews, salted

50

3

Peanuts, average

50

1

PASTA and NOODLES

 

 

Fettuccini, average

180

18

Macaroni, average

180

23

Macaroni and Cheese (Kraft)

180

32

Spaghetti, white, boiled 5 min, average

180

18

Spaghetti, white, boiled 20 min, average

180

27

Spaghetti, wholemeal, boiled, average

180

16

SNACK FOODS

 

 

Corn chips, plain, salted, average

50

17

Fruit Roll-Ups®

30

24

M & M's®, peanut

30

6

Microwave popcorn, plain, average

20

8

Potato chips, average

50

11

Pretzels, oven-baked

30

16

Snickers Bar®

60

19

VEGETABLES

 

 

Green peas, average

80

3

Carrots, average

80

3

Parsnips

80

12

Baked russet potato, average

150

26

Boiled white potato, average

150

14

Instant mashed potato, average

150

17

Sweet potato, average

150

17

Yam, average

150

13

MISCELLANEOUS

 

 

Hummus (chickpea salad dip)

30

0

Chicken nuggets, frozen, reheated in microwave oven 5 min.

100

7

Pizza, plain baked dough, served with parmesan cheese andtomato sauce

100

22

Pizza, Super Supreme (Pizza Hut)

100

9

Honey, average

25

10

* Compared with pure glucose, which is assigned a glycemicindex of 100

The complete list of the glycemic index and glycemic load for750 foods can be found in the article "International tables ofglycemic index and glycemic load values: 2002," by Kaye Foster-Powell,Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 AmericanJournal of Clinical Nutrition, Vol. 62, pages 5–56.