September 30, 2016

Glycemic Index Chart

Limiting your intake of high glycemic index (GI) foods with low and moderate GI foods is the first step to starting a low glycemic diet.  Low GI foods only cause a gradual rise in glucose and limit spikes in insulin.

Glycemic load (GL) takes a foods GI and factors in portion size and the raw amount of carbohydrates.  Many users feel that the glycemic load is a more accurate method of following a glycemic index diet, as it moderates food amounts in grams / ounces with respect to carbohydrates and fiber.  

Carbs with a low GI (0-54) or GL (<10) help you feel less hungry, provide you with more energy, and can lead to weight loss and provide a reduced risk of diabetes.  

glycemic load scoresGlycemic Food List

With the GI, it's all about the quality of carbohydrates, not the quantity (though if you are wanting to include both GI and 'quantity', you should stick with GL foods of < 20).  If you're just getting started on the GI diet, you may want to print or link to this reference.

Understanding how your body breaks down carbs and the impact of blood sugar and subsequent counter-acting release of insulin is the very core of the glycemic index process.  For a quick recap of how blood sugar interactions work, be sure to read our tutorial and learn how & why these are important.

High GI Foods = GI of 70+ (Try to avoid.)
Medium GI = 55 – 69 (use caution.)
Low GI = 0 – 54 (This is your target zone, look for foods with a low GI score)

Many nutritionists prefer to look at the Glycemic Load (GL) rather than just the Glycemic Index (GI) for individual foods.  That's because the load of a food also incorporates the quantity of carbs per serving.  They're both simple scores you can look for, so it's easy to get started.

FOOD Type by CATEGORY

Glycemic Index (GI)
(glucose = 100)

Serving size (grams)

Glycemic load (GL)
per serving

BAKERY PRODUCTS AND BREADS

 

 

 

Banana cake, made with sugar

47±8

80

18

Banana cake, made without sugar

55±10

80

16

Sponge cake, plain

46±6

63

17

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

42±4

111

24

Apple, made with sugar

44±6

60

13

Apple, made without sugar

48±10

60

9

Waffles, Aunt Jemima (Quaker Oats)

76

35

10

Bagel, white, frozen

72

70

25

Baguette, white, plain

95±15

30

15

Pita bread – whole wheat

57

   

Coarse barley bread, 75-80% kernels, average

34±4

30

7

Hamburger bun

61

30

9

Kaiser roll

73

30

12

Pumpernickel bread

50±4

30

6

50% cracked wheat kernel bread

58

30

12

White wheat flour bread

70±0

30

10

Wonder™ bread, average

73±2

30

10

Dark rye

51

 

   

English Muffin, whole grain

45

   

Sourdough

52

   

Whole wheat bread, average

71± 2

30

9

100% Whole Grain™ bread (Natural Ovens)

51±11

30

7

Pita bread, white

57

30

10

Corn tortilla

52

50

12

Wheat tortilla

30

50

8

Bran Muffin

65

   

BEVERAGES

 

 

 

Coca Cola®, average

58±5

250

15

Fanta®, orange soft drink

68±6

250

23

Lucozade®, original (sparkling glucose drink)

95±10

250

40

Apple juice, unsweetened, average

40±1

250

12

Cranberry juice cocktail (Ocean Spray®)

68±3

250

24

Grapefruit juice, unsweetened

48

250

11

Orange juice, average

50±4

250

13

Tomato juice, canned

38±4

250

4

BREAKFAST CEREALS AND RELATED PRODUCTS

 

 

 

All-Bran™, average

42±5

30

4

Coco Pops™, average

77

30

20

Cornflakes™, average

81±3

30

21

Cream of Wheat™ (Nabisco)

66

250

17

Cream of Wheat™, Instant (Nabisco)

74

250

22

Grapenuts™, average

71±4

30

15

Muesli, average

66±9

30

16

Oatmeal, average

58±4

250

13

Instant oatmeal, average

66±1

250

17

Puffed wheat, average

74±7

30

16

Raisin Bran™ (Kellogg's)

61±5

30

12

Frosted Flakes

55

   

Cheerios

74

   

Frosted Mini Wheats

58

   

Raisin Bran

73

   

Fruit Loops

69

   

Pancakes, from mix

67

   

Special K™ (Kellogg's)

69±5

30

14

GRAINS

 

 

 

Pearled barley, average

25±1

150

11

Sweet corn on the cob, average

53±4

150

17

Couscous, average

65±4

150

23

White rice, average

64±7

150

23

Quick cooking white basmati

60±5

150

23

Brown rice, average

55±5

150

18

Converted, white rice (Uncle Ben's®)

38

150

14

Whole wheat kernels, average

41±3

50

14

Bulgur, average

48±2

150

12

COOKIES AND CRACKERS

 

 

 

Graham crackers

74

25

14

Vanilla wafers

77

25

14

Shortbread

64±8

25

10

Rice cakes, average

78±9

25

17

Rye crisps, average

64±2

25

11

Soda crackers

74

25

12

DAIRY PRODUCTS AND ALTERNATIVES

 

 

 

Ice cream, regular

61±7

50

8

Ice cream, premium

37±3

50

4

Milk, whole milk

27±4

250

3

Milk, skim

32±5

250

4

Chocolate milk, 1%

34

   

Reduced-fat yogurt with fruit, average

27±1

200

7

Yogurt, nonfat, plain, artificial sweetener

14

   

FRUITS

 

 

 

Apple, average

38±2

120

6

Banana, ripe

51

120

13

Dates, dried

103±21

60

42

Cherries

22

   

Grapefruit

25

120

3

Grapes, average

46±3

120

8

Orange, average

42±3

120

5

Peach, average

42±14

120

5

Peach, canned in light syrup

52

120

9

Pear, average

38±2

120

4

Pear, canned in pear juice

44

120

5

Grapefruit, raw

25

   

Pineapple

66

   

Plums

69

   

Prunes, pitted

29±4

60

10

Raisins

64±11

60

28

Watermelon

72±13

120

4

BEANS AND NUTS

 

 

 

Baked beans, average

48±8

150

7

Blackeye peas, average

42±9

150

13

Black beans

30

150

7

Chickpeas, average

28±6

150

8

Chickpeas, canned in brine

42

150

9

Navy beans, average

38±6

150

12

Kidney beans, average

27±4

150

7

Lima beans

32

   

Lentils, average

29±1

150

5

Soy beans, average

18±3

150

1

Cashews, salted

22±5

50

3

Peanuts, average

14±8

50

1

Rice

     

Barley, pearled

25

   

Couscous

65

   

Instant, 1 cup, white

87

   

Short grain, white

72

   

Instant rice – white (boiled)

87

   

Brown rice (boiled)

72

   

Brown rice (steamed)

50

   

PASTA and NOODLES

 

 

 

Fettucini, average

40±8

180

18

Lasagna, beef

47

   

Ravioli, meat

39

   

Linguine

52

   

Macaroni, average

47±2

180

23

Macaroni and Cheese (Kraft)

64

180

32

Spaghetti, white, boiled 5 min, average

38±3

180

18

Spaghetti, white, boiled 20 min, average

61±3

180

27

Spaghetti, wholemeal, boiled, average – wheat

37±5

180

16

Meats & Chicken

     

Sweet & Sour Chicken w/ Noodles

41    

Lean Cuisine, French style Chicken

36    

Beef casserole

54    

Chicken Nuggets, frozen

46    

Sausages

28    

Hamburger (with bun)

66    

Sushi

55    

SNACK FOODS

 

 

 

Corn chips, plain, salted, average

63±10

50

17

Fruit Roll-Ups®

99±12

30

24

M & M's®, peanut

33±3

30

6

Microwave popcorn, plain, average

72±17

20

8

Snickers bar

41

   

French Fries

75

   

Doritos Corn chips

72

   

Graham crackers

74

   

Granola Bar, chewy

61

   

Peanuts

14

   

Potato chips, average

54±3

50

11

Pretzels, oven-baked

83±9

30

16

Snickers Bar®

55±14

60

19

VEGETABLES

     

Broccoli, cauliflower, celery

10-25

   

Green peas, average

48±5

80

3

Carrots, average

47±16

80

3

Parsnips

97±19

80

12

Baked russet potato, average

85±12

150

26

Boiled white potato, average

50±9

150

14

Instant mashed potato, average

85±3

150

17

Sweet potato, average

61±7

150

17

French Fries, baked

54

   

Yam, average

37±8

150

13

MISCELLANEOUS

 

 

 

Hummus (chickpea salad dip)

6±4

30

0

Chicken nuggets, frozen, reheated in microwave oven 5 min

46±4

100

7

Pizza, plain baked dough, served with parmesan cheese and tomato sauce

80

100

22

Pizza, Super Supreme (Pizza Hut)

36±6

100

9

Honey, average

55±5

25

10

Lemonade, sweetened

54

   

Apple Juice

40

   

Coca-Cola

77

   

Comments

  1. Sharlene says:

    I have eaten wheat free for over a year and have been cooking/baking with almond flour, coconut flour and flaxseeds and flaxseed meal. I want to compute the GL of these products I bake but can find no glycemic index for any of these products. As a matter of fact, I can find no referendce to whole wheat or any other kind of wheat flour and do not understand why. If you know of any place I can find glycemic index numbers for almond flour or almond meal, flaxseeds and other products that are not wheat, please advise – with all the attention on these products, I do not understand the void – can you help me?
    Thanks

  2. Captain Obvious says:

    So to those of you who want the list sorted or changed in some way (i.e. serving sizes), simply copy and paste the chart into your spreadsheet program of choice and presto! you can edit it yourself…

  3. Tariq Saeed says:

    wat is GI of carrot juice

  4. John-Eric says:

    Why is it that apprently the longer you cook some foods i.e pastas the higher the GI?. I’ve heard that pasta & potatoescooked one day & then reheated the next day have a much lower carbohydrate index; is this true?

    • Judy says:

      The more well-done the pasta is, the faster it goes into your bloodstream. Al Dente takes longer, therefore blood sugar does not spike.

  5. Dan says:

    Thank you for this list.

    My doctor informed me of your site.

    1) do you have a spreadsheet format of this GI and GL List ?

    2) would you be able to add GI and GL for food we submit to you?

    Thank you

  6. Gabriele says:

    I like that you included "packaged" food items to your list, especially the cereals, however it would be easier for the reader if they didn't have to do the math as some cereals are listed at 1 cup, 1/2 cup, 3/4 cup, etc. Why not use 1/2 cup across the board? Also, it would be nice if the lists had been sorted, either A-Z or lowest to highest on the GI scale. 
    Gabriele

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