A Guide to Understanding Glycemic Index, Glycemic Load and Managing Blood Glucose

Here’s a Quick Reference for Which Foods to Avoid and Which  to Consume

See table below for listing of 100 common foods

 

glycemic-index-chart

Understanding   the Glycemic index really helps to manage your glucose levels.
Take a look at your last   lab results and check your glucose level. Optimal is 95.  A glucose level of 130 or above is   patient  diagnosable as diabetic.  Know your numbers!

The total amount of carbs you consume at a meal or in a snack mostly determines what your blood sugar will do. But the food itself also plays a role. A serving of white rice has almost the same effect as eating pure table sugar — a quick, high spike in blood sugar. A serving of lentils has a slower, smaller effect.

Picking good sources of carbs can help you control your blood sugar and your weight. Even if you don’t have diabetes, eating healthier carbohydrate-rich foods can help ward off a host of chronic conditions, from heart disease to various cancers to, well, diabetes.

One way to choose foods is with the glycemic index (GI). This tool measures how much a food boosts blood sugar.

The glycemic index rates the effect of a specific amount of a food on blood sugar compared with the same amount of pure glucose. A food with a glycemic index of 28 boosts blood sugar only 28% as much as pure glucose. One with a GI of 95 acts pretty much like pure glucose.

Glycemic index and glycemic load for 100+ foods

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you’ll find a list of the glycemic index and glycemic load for more than 100 common 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, made with sugar446013
Apple, made without sugar48609
Waffles, Aunt Jemima (Quaker Oats)763510
Bagel, white, frozen727025
Baguette, white, plain953015
Coarse barley bread, 75-80% kernels, average34307
Hamburger bun61309
Kaiser roll733012
Pumpernickel bread56307
50% cracked wheat kernel bread583012
White wheat flour bread713010
Wonder™ bread, average733010
Whole wheat bread, average71309
100% Whole Grain™ bread (Natural Ovens)51307
Pita bread, white683010
Corn tortilla525012
Wheat tortilla30508
BEVERAGES
Coca Cola®, average63250 mL16
Fanta®, orange soft drink68250 mL23
Lucozade®, original (sparkling glucose drink)95±10250 mL40
Apple juice, unsweetened, average44250 mL30
Cranberry juice cocktail (Ocean Spray®)68250 mL24
Gatorade78250 mL12
Orange juice, unsweetened50250 mL12
Tomato juice, canned38250 mL4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average553012
Coco Pops™, average773020
Cornflakes™, average933023
Cream of Wheat™ (Nabisco)6625017
Cream of Wheat™, Instant (Nabisco)7425022
Grapenuts™, average753016
Muesli, average663016
Oatmeal, average5525013
Instant oatmeal, average8325030
Puffed wheat, average803017
Raisin Bran™ (Kellogg’s)613012
Special K™ (Kellogg’s)693014
GRAINS
Pearled barley, average2815012
Sweet corn on the cob, average6015020
Couscous, average651509
Quinoa5315013
White rice, average8915043
Quick cooking white basmati6715028
Brown rice, average5015016
Converted, white rice (Uncle Ben’s®)3815014
Whole wheat kernels, average305011
Bulgur, average4815012
COOKIES AND CRACKERS
Graham crackers742514
Vanilla wafers772514
Shortbread642510
Rice cakes, average822517
Rye crisps, average642511
Soda crackers742512
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular57506
Ice cream, premium38503
Milk, full fat41250mL5
Milk, skim32250 mL4
Reduced-fat yogurt with fruit, average3320011
FRUITS
Apple, average391206
Banana, ripe6212016
Dates, dried426018
Grapefruit251203
Grapes, average5912011
Orange, average401204
Peach, average421205
Peach, canned in light syrup401205
Pear, average381204
Pear, canned in pear juice431205
Prunes, pitted296010
Raisins646028
Watermelon721204
BEANS AND NUTS
Baked beans, average401506
Blackeye peas, average3315010
Black beans301507
Chickpeas, average101503
Chickpeas, canned in brine381509
Navy beans, average311509
Kidney beans, average291507
Lentils, average291505
Soy beans, average151501
Cashews, salted27503
Peanuts, average7500
PASTA and NOODLES
Fettucini, average3218015
Macaroni, average4718023
Macaroni and Cheese (Kraft)6418032
Spaghetti, white, boiled, average4618022
Spaghetti, white, boiled 20 min, average5818026
Spaghetti, wholemeal, boiled, average4218017
SNACK FOODS
Corn chips, plain, salted, average425011
Fruit Roll-Ups®993024
M & M’s®, peanut33306
Microwave popcorn, plain, average55206
Potato chips, average515012
Pretzels, oven-baked833016
Snickers Bar®516018
VEGETABLES
Green peas, average51804
Carrots, average35802
Parsnips52804
Baked russet potato, average11115033
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

 

Purchase Your eBook Now!

For just $5.oo,, you can own a guide to starting your child on the healthiest path possible. This guide includes Infant and toddler recipes based on the world-famous Mediterranean Diet. It includes over 30 recipes and all the information you need to help your child live the healthiest life.

Name
Over 80 pages of Information and whole food recipes for your infants and toddlers. Delicious enough for adults as well!
American Express
Discover
MasterCard
Visa
Supported Credit Cards: American Express, Discover, MasterCard, Visa