Glycemic Index: The glycemic index is a value of foods based on how those foods induce increases in blood glucose levels. Foods low on the glycemic index (GI) tend to release glucose slowly and firmly. Foods high on the glycemic index(GI) release glucose rapidly. People with type 1 diabetes and also some with type 2 can’t generate adequate quantities of insulin—which means they are liable to have an excess of blood glucose. The gradual and steady release of glucose in low-glycemic foods is essential in keeping blood glucose under control.
To understand a portion of food’s that impact on blood sugar, you require knowing both how swiftly the food makes glucose enter the bloodstream, and how much glucose it will release. A glycemic load provides a more realistic picture of a food’s real-life impact on blood sugar.
Glycemic Load is calculated this way:
GL = GI/100 x Net Carbs
(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)
For instance, Watermelon has a very high glycemic index(GI), that is 80. But a serving a 6 grams of Watermelon, that its glycemic load is only 5.
A glycemic load of 10 or below is considered low; 20 or above is considered high
Glycemic Index-High VS Low Glycemic Foods
| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple muffin, made with rolled oats and sugar | 44 | 60 | 13 |
| Apple muffin, made with rolled oats and without sugar | 48 | 60 | 9 |
| Waffles, Aunt Jemima® | 76 | 35 | 10 |
| Bagel, white, frozen | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 14 |
| Coarse barley bread, 80% kernels | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread, average | 75 | 30 | 11 |
| Wonder® bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 69 | 30 | 9 |
| 100% Whole Grain® bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| BEVERAGES | |||
| Coca Cola® (US formula) | 63 | 250 mL | 16 |
| Fanta®, orange soft drink | 68 | 250 mL | 23 |
| Lucozade®, original (sparkling glucose drink) | 95 | 250 mL | 40 |
| Apple juice, unsweetened | 41 | 250 mL | 12 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
| Gatorade, orange flavor (US formula) | 89 | 250 mL | 13 |
| Orange juice, unsweetened, average | 50 | 250 mL | 12 |
| Tomato juice, canned, no sugar added | 38 | 250 mL | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran®, average | 44 | 30 | 9 |
| Coco Pops®, average | 77 | 30 | 20 |
| Cornflakes®, average | 81 | 30 | 20 |
| Cream of Wheat® | 66 | 250 | 17 |
| Cream of Wheat®, Instant | 74 | 250 | 22 |
| Grape-Nuts® | 75 | 30 | 16 |
| Muesli, average | 56 | 30 | 10 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 79 | 250 | 21 |
| Puffed wheat cereal | 80 | 30 | 17 |
| Raisin Bran® | 61 | 30 | 12 |
| Special K® (US formula) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 25 | 150 | 11 |
| Sweet corn on the cob | 48 | 60 | 14 |
| Couscous | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, boiled, type non-specified | 72 | 150 | 29 |
| Quick cooking white basmati | 63 | 150 | 26 |
| Brown rice, steamed | 50 | 150 | 16 |
| Parboiled Converted white rice (Uncle Ben’s®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 45 | 50 | 15 |
| Bulgur, average | 47 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 13 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular, average | 62 | 50 | 8 |
| Ice cream, premium (Sara Lee®) | 38 | 50 | 3 |
| Milk, full-fat, average | 31 | 250 mL | 4 |
| Milk, skim, average | 31 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 36 | 120 | 5 |
| Banana, raw, average | 48 | 120 | 11 |
| Dates, dried, average | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, black | 59 | 120 | 11 |
| Oranges, raw, average | 45 | 120 | 5 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 52 | 120 | 9 |
| Pear, raw, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 44 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans | 40 | 150 | 6 |
| Black-eyed peas | 50 | 150 | 15 |
| Black beans | 30 | 150 | 7 |
| Chickpeas | 10 | 150 | 3 |
| Chickpeas, canned in brine | 42 | 150 | 9 |
| Navy beans, average | 39 | 150 | 12 |
| Kidney beans, average | 34 | 150 | 9 |
| Lentils | 28 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews salted | 22 | 50 | 3 |
| Peanuts | 13 | 50 | 1 |
| PASTA and NOODLES | |||
| Fettucini | 32 | 180 | 15 |
| Macaroni, average | 50 | 180 | 24 |
| Macaroni and Cheese (Kraft®) | 64 | 180 | 33 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min | 58 | 180 | 26 |
| Spaghetti, whole-grain, boiled | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M’s®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 65 | 20 | 7 |
| Potato chips, average | 56 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar®, average | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas | 54 | 80 | 4 |
| Carrots, average | 39 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut®) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
Source: The list of the glycemic index and glycemic load for more than 1,000 foods can be obtained 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.
