Food GI Serving Size Net Carbs GL

Bean sprouts 25 1 cup (104g) 4 1

Peanuts 14 4 oz (113g) 15 2
Carrots 47 1 large (72g) 5 2
Grapefruit 25 1/2 large (166g) 11 3
Apples 38 1 medium (138g) 16 6
Oranges 48 1 medium (131g) 12 6
Popcorn 72 2 cups (16g) 10 7
Sugar (sucrose) 68 1 tbsp (12g) 12 8
Watermelon 72 1 cup (154g) 11 8
Honey 55 1 tbsp (21g) 17 9
Ice cream 61 1 cup (72g) 16 10
White bread 70 1 slice (30g) 14 10
Oatmeal 58 1 cup (234g) 21 12
Pizza 30 2 slices (260g) 42 13
Bananas 52 1 large (136g) 27 14
Lowfat yogurt 33 1 cup (245g) 47 16
Spaghetti 42 1 cup (140g) 38 16
Raisins 64 1 small box (43g) 32 20
Brown rice 55 1 cup (195g) 42 23
Baked potato 85 1 medium (173g) 33 28
Potato chips 54 4 oz (114g) 55 30
Macaroni and cheese 64 1 serving (166g) 47 30
White rice 64 1 cup (186g) 52 33
Snickers Bar 55 1 bar (113g) 64 35
Glucose 100 (50g) 50 50

Low GI scores take Highly processed High-protein

longer to digest and carbohydrate foods foods and high-
produce less dramatic that break down fiber complex
spikes and drops in quickly during carbohydrates
blood sugar and insulin digestion end up tend to rank
production. with the highest low.
rankings.

The glycemic load of a food is calculated by multiplying the

glycemic index by the amount of carbohydrate in grams provided
by a food and dividing the total by 100. In essence, each unit of
the glycemic load represents the equivalent blood glucose-raising
effect of 1 gram of pure glucose or white bread (1).
Food Glycemic Index Serving Carbohydrate Glycemic
(Glucose=100) size per serving (g) Load per
serving
Dates, dried 103 2 oz 40 42
Cornflakes 81 1 cup 26 21
Jelly beans 78 1 oz 28 22
Puffed rice cakes 78 3 cakes 21 17
Russet potato (baked) 76 1 medium 30 23
Doughnut 76 1 medium 23 17
Soda crackers 74 4 crackers 17 12
White bread 73 1 large slice 14 10
Table sugar (sucrose) 68 2 tsp 10 7
Pancake 67 6" diameter 58 39
White rice (boiled) 64 1 cup 36 23
Brown rice (boiled) 55 1 cup 33 18
Spaghetti, white; boiled 10-15 min 44 1 cup 40 18
Spaghetti, white; boiled 5 min 38 1 cup 40 15
Spaghetti, whole wheat; boiled 37 1 cup 37 14
Rye, pumpernickel bread 41 1 large slice 12 5
Oranges, raw 42 1 medium 11 5
Pears, raw 38 1 medium 11 4
Apples, raw 38 1 medium 15 6
All-Bran™ cereal 38 1 cup 23 9
Skim milk 32 8 fl oz 13 4
Lentils, dried; boiled 29 1 cup 18 5
Kidney beans, dried; boiled 28 1 cup 25 7
Pearled barley; boiled 25 1 cup 42 11
Cashew nuts 22 1 oz 9 2
Peanuts 14 1 oz 6 1

Lowering Dietary Glycemic Load

Some strategies for lowering dietary glycemic load include:

• Increasing the consumption of whole grains, nuts, legumes, fruits and nonstarchy vegetables
• Decreasing the consumption of starchy high-glycemic index foods like potatoes, white rice and white bread
• Decreasing the consumption of sugary foods like cookies, cakes, candy and soft-drinks
rice and white bread
 The Satiety Index
All are compared to white bread, ranked as "100"
Each food is rated by how well it satisfied their hunger.
Tip: If you want to lose weight, avoid the LOWER numbers!
Bakery Products Carbohydrate Rich Foods
Croissant 47% White bread 100%
Cake 65% French fries 116%
Doughnuts 68% White pasta 119%
Cookies 120% Brown Rice 132%
Crackers 127% White rice 138%
Snacks and Confectionary Grain bread 154%
Mars candy bar 70% Wholemeal bread 157%
Peanuts 84% Brown pasta 188%
Yoghurt 88% Potatoes 323%
Crisps 91% Protein Rich Foods
Ice cream 96% Lentils 133%
Jellybeans 118% Cheese 146%
Popcorn 154% Eggs 150%
Breakfast Cereals Baked beans 168%
Muesli 100% Beef 176%
Sustain 112% Fish 225%
Special K 116% Fruits
Cornflakes 118% Bananas 118%
Honeysmacks 132% Grapes 162%
All Bran 151% Apples 197%
Porridge/Oatmeal 209% Oranges 202%