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Glycemic Index: High & Low Glycemic Foods

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.

glycemic index

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

FOODGlycemic index (glucose = 100)Serving size (grams)Glycemic load per serving
BAKERY PRODUCTS AND BREADS   
Banana cake, made with sugar476014
Banana cake, made without sugar556012
Sponge cake, plain466317
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)4211124
Apple muffin, made with rolled oats and sugar446013
Apple muffin, made with rolled oats and without sugar48609
Waffles, Aunt Jemima®763510
Bagel, white, frozen727025
Baguette, white, plain953014
Coarse barley bread, 80% kernels34307
Hamburger bun61309
Kaiser roll733012
Pumpernickel bread56307
50% cracked wheat kernel bread583012
White wheat flour bread, average753011
Wonder® bread, average733010
Whole wheat bread, average69309
100% Whole Grain® bread (Natural Ovens)51307
Pita bread, white683010
Corn tortilla525012
Wheat tortilla30508
BEVERAGES   
Coca Cola® (US formula)63250 mL16
Fanta®, orange soft drink68250 mL23
Lucozade®, original (sparkling glucose drink)95250 mL40
Apple juice, unsweetened41250 mL12
Cranberry juice cocktail (Ocean Spray®)68250 mL24
Gatorade, orange flavor (US formula)89250 mL13
Orange juice, unsweetened, average50250 mL12
Tomato juice, canned, no sugar added38250 mL4
BREAKFAST CEREALS AND RELATED PRODUCTS   
All-Bran®, average44309
Coco Pops®, average773020
Cornflakes®, average813020
Cream of Wheat®6625017
Cream of Wheat®, Instant7425022
Grape-Nuts®753016
Muesli, average563010
Oatmeal, average5525013
Instant oatmeal, average7925021
Puffed wheat cereal803017
Raisin Bran®613012
Special K® (US formula)693014
GRAINS   
Pearled barley, average2515011
Sweet corn on the cob486014
Couscous651509
Quinoa5315013
White rice, boiled, type non-specified7215029
Quick cooking white basmati6315026
Brown rice, steamed5015016
Parboiled Converted white rice (Uncle Ben’s®)3815014
Whole wheat kernels, average455015
Bulgur, average4715012
COOKIES AND CRACKERS   
Graham crackers742513
Vanilla wafers772514
Shortbread642510
Rice cakes, average822517
Rye crisps, average642511
Soda crackers742512
DAIRY PRODUCTS AND ALTERNATIVES   
Ice cream, regular, average62508
Ice cream, premium (Sara Lee®)38503
Milk, full-fat, average31250 mL4
Milk, skim, average31250 mL4
Reduced-fat yogurt with fruit, average3320011
FRUITS   
Apple, average361205
Banana, raw, average4812011
Dates, dried, average426018
Grapefruit251203
Grapes, black5912011
Oranges, raw, average451205
Peach, average421205
Peach, canned in light syrup521209
Pear, raw, average381204
Pear, canned in pear juice441205
Prunes, pitted296010
Raisins646028
Watermelon721204
BEANS AND NUTS   
Baked beans401506
Black-eyed peas5015015
Black beans301507
Chickpeas101503
Chickpeas, canned in brine421509
Navy beans, average3915012
Kidney beans, average341509
Lentils281505
Soy beans, average151501
Cashews salted22503
Peanuts13501
PASTA and NOODLES   
Fettucini3218015
Macaroni, average5018024
Macaroni and Cheese (Kraft®)6418033
Spaghetti, white, boiled, average4618022
Spaghetti, white, boiled 20 min5818026
Spaghetti, whole-grain, boiled4218017
SNACK FOODS   
Corn chips, plain, salted425011
Fruit Roll-Ups®993024
M & M’s®, peanut33306
Microwave popcorn, plain, average65207
Potato chips, average565012
Pretzels, oven-baked833016
Snickers Bar®, average516018
VEGETABLES   
Green peas54804
Carrots, average39802
Parsnips52804
Baked russet potato11115033
Boiled white potato, average8215021
Instant mashed potato, average8715017
Sweet potato, average7015022
Yam, average5415020
MISCELLANEOUS   
Hummus (chickpea salad dip)6300
Chicken nuggets, frozen, reheated in microwave oven 5 min461007
Pizza, plain baked dough, served with parmesan cheese and tomato sauce8010022
Pizza, Super Supreme (Pizza Hut®)361009
Honey, average612512

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.

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