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Glycemic Index and Glycemic Load of Common Foods

The Glycemix Index (GI) is a measure of how fast 50 grams of carbohydrates of a particular food is converter into glucose and enters the bloodstream. The Glycemic Load is a rating based on the GI and the amount of carbohydrates eaten. It is calculated by multiplying the GI by the actual number of grams of carbohydrate eaten in a meal and dividing the total by 100. A GI of 55 or less is low, 55 to 70 is medium while values over 70 is considered high. A GL of 10 or less is low, 11 to 19 is medium while values 20 or more is considered high. Here are a list of common foods and their GI and GL.

Food Glycemic Index

Serving Size

Carbohdyrates per Serving (g) Glycemic Load per Serving
         
Cornflakes 81 1 Cup 26 21
Jelly Beans 78 1 Oz 28 22
Baked Potato 76 1 Medium 30 23
Doughnut 76 1 Medium 23 17
White Bread 73 1 Large Slice 14 10
Watermelon 72 1 Cup 11 8
Popcorn 72 2 Cups 10 7
Table Sugar 68 2 Tbsp 10 7
Pancake 67 6" Dia 58 39
Raisins 64 1 Small Box 32 20
Boiled White Rice 64 1 Cup 36 23
Boiled Brown Rice 55 1 Cup 33 18
Honey 55 1 Tbsp 17 9
Oatmeal 58 1 Cup 21 12
Potato Chips 54 4 Oz 55 30
Bananas 52 1 Large 27 14
Boiled Spaghetti, White 44 1 Cup 40 18
Boiled Spaghetti, Whole Wheat 37 1 Cup 40 15
Rye Bread 41 1 Large Slice 12 5
Raw Oranges 42 1 Medium 11 5
Raw Pears 38 1 Medium 11 4
Raw Apples 38 1 Medium 15 6
All-Bran Cereal 38 1 Cup 23 9
Skim Milk 32 8 Fl Oz 13 4
Pizza 30 2 Slices 42 13
Boiled Lentils, Dried 29 1 Cup 18 5
Boiled Kidney Beans, Dried 28 1 Cup 25 7
Bean Sprouts 25 1 Cup 4 1
Grapefruit 25 Half 11 3
Boiled Pearled Barley 25 1 Cup 42 11
Peanuts 14 1 Oz 6 1

For additional information and values for Glycemic Index and Glycemic Load, search the GI database at http://www.glycemicindex.com/

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