Life long sharing . . .

Glycemic Table

Posted on: December 14, 2015

Found this table when googling for low carb food (from http://www.lowglycemicload.com/glycemic_table.html). I think it is a good reference/guide especially for those having diabetes on what kind of food to avoid.

Glycemic Load Table

Food Item
Description
Glycemic
Index
Available
Carbohydrate
(percent)
Typical
American
Serving
Glycemic Load
Lab Standard:
 White bread
30 grams-1/2″ slice
100
47
1-1/16oz
100
Baked Goods:
Oatmeal cookie
1 medium
77
68
1oz
102
Apple muffin-sugarless
2-1/2″ diameter
69
32
2-1/2oz
107
Cookie: average all types
1 medium size
84
64
1oz
114
Croissant
1 Medium size
96
46
1-1/2oz
127
Crumpet
1 Medium size
69
38
2oz
148
Bran muffin
2-1/2″ diameter
85
42
2oz
149
Pastry
Average serving
84
46
2oz
149
Chocolate cake
1 slice (4″X4″X1″)
54
47
3oz
154
Vanilla Wafers
4 wafers
110
72
1oz
159
Graham cracker
1 rectangle
106
72
1oz
159
Blueberry muffin
2-1/2″ diameter
84
51
2oz
169
Pita bread
1 medium size
82
57
2oz
189
Carrot cake
1 square (3″X3″X1-1/2″)
88
56
2oz
199
Carrot muffin
2-1/2″ diameter
88
56
2oz
199
Waffle
7″ diameter
109
37
2-1/2oz
203
Doughnut
1 Medium size
108
49
2oz
205
Cup Cake
2-1/2″ diameter
104
68
1-1/2oz
213
Angel food cake
1 slice (4’X4″X1″)
95
58
2oz
216
English Muffin
1 medium size
109
47
2oz
224
Pound Cake
1 slice (4″X4″X1″)
77
53
3oz
241
Corn muffin
2-1/2″ diameter
146
51
2oz
299
Pancake
5″ diameter
96
73
2-1/2oz
346
Alcoholic Beverages
Spirits
1-1/2oz
Less than   15
1-1/2oz
Less than   15
Red wine
6oz glass
Less than   15
6oz
Less than   15
White wine
6oz glass
Less than   15
6oz
Less than   15
Beer
12oz can/bottle
Less than   15
12oz
Less than   15
Non-alcoholic Beverages:
Tomato Juice
6 oz glass
54
4
6oz
27
Carrot juice
6 oz glass
61
12
6oz
68
Grapefruit juice-unsweetened
6 oz glass
69
9
6oz
75
Apple juice-unsweetened
6 oz glass
57
12
6oz
82
Orange juice
6 oz glass
71
10
6oz
89
Cranberry juice
6 oz glass
80
12
6oz
109
Pineapple juice-unsweetened
6 oz glass
66
14
6oz
109
Chocolate milk
 8 oz glass
49
10
8oz
82
Raspberry smoothie
8oz glass
48
16
8oz
127
Coca-Cola
12 oz can
90
10
12oz
218
Gatorade
20 oz bottle
111
6
20oz
273
Orange soda
8 oz glass
97
14
12oz
314
Breads and Rolls:
Tortilla (wheat)
1 medium size
43
52
1-3/8oz
64
Pizza crust
1 slice
43
22
3.5oz
70
Tortilla (corn)
1 medium size
74
48
1-1/4oz
87
White Bread
1 slice-1/2″ thick
100
47
1oz
107
Whole meal rye bread
3/8″ slice
97
40
2oz
114
Sourdough bread
3/8″ slice
77
47
1-1/2oz
114
Oat bran bread
3/8″ slice
68
60
1-1/2oz
128
Whole Wheat Bread
1 slice-1/2″ thick
101
43
1-1/2oz
129
Light rye bread
3/8″ slice
97
47
1-1/2oz
142
Banana Bread-sugarless
1 slice (4″X4″X1″)
79
48
3oz
170
80% whole-kernel oat bread
3/8″ slice
93
63
1-1/2oz
170
Pita bread
8″ diameter
82
57
2oz
189
Hamburger Bun
Top & bottom-5″diameter
87
50
2-1/2oz
213
80% whole-kernel wheat bread
3/8″ slice
74
67
2.25oz
213
French Bread
1 slice-1/2″ thick
136
50
2oz
284
Bagel
1 Medium size
103
50
3-1/3oz
340
Breakfast Cereals:
All Bran
1/2 cup
54
77
1oz
85
Muesli
1 cup
69
53
1oz
95
Special K
1cup
98
70
1oz
133
Cheerios
1 cup
106
40
1oz
142
Shredded Wheat
1 cup
107
67
1oz
142
Grapenuts
1 cup
102
70
1oz
142
Puffed Wheat
1 cup
105
70
1oz
151
Instant Oatmeal (cooked)
1 cup
94
10
8oz
154
Cream of Wheat-cooked
1 cup
94
10
8oz
154
Total
1 cup
109
73
1oz
161
Corn Flakes
1 cup
116
77
1oz
199
Rice Crispies
1 cup
117
87
1oz
208
Rice Chex
1 cup
127
87
1oz
218
Raisin Bran
1 cup
87
63
2oz
227
Candy:
Lifesaver
1 piece
100
100
1/10oz
20
Peanut M&Ms
1 Snack size package
47
57
3/4oz
43
White chocolate
2 squares (1’X1″X1/4″)
63
44
2/3oz
49
Chocolate
2-1’X1″ squares 1/4″thick
61
44
1oz
68
Snickers bar
1 One regular size bar
97
57
2oz
218
Jelly beans
1/3 cup
112
93
1-1/2oz
312
Chips and Crackers:
Potato Chips
Small bag
77
42
1oz
62
Corn Chips
1 package
90
52
1oz
97
Pop corn
4 cups
103
55
1oz
114
Rye crisps
1 rectangle
91
64
1oz
125
Wheat thins
4 small
96
68
1oz
136
Soda cracker
2 regular size
106
68
1oz
136
Pretzels
Small bag
119
67
1oz
151
Dairy Products:
Cheese
2″X2″X1″ Slice
Less than   15
0
2oz
Less than   15
Butter
1 tablespoon
Less than   15
0
1/4oz
Less than   15
Margarine
Typical serving
Less than   15
0
1/4oz
Less than   15
Sour Cream
Typical serving
Less than   15
0
2oz
Less than   15
Yogurt-plain unsweeetened
1/2 cup
51
5
4oz
17
Milk (whole)
8oz glass
38
5
8oz
27
Yogurt-low fat (sweetened)
1/2 cup
47
16
4oz
57
Vanilla ice cream high fat
1/2 cup
54
18
1/2 4oz
68
Milk (low fat chocolate)
8 oz glass
49
10
8oz
82
Vanilla ice cream low fat
1/2 cup
67
20
4oz
114
Frozen tofu
1/2 cup
164
30
4oz
379
Fruit:
Strawberries
1 cup
57
3
5-1/2oz
13
Apricot
1 Medium size
82
8
2oz
24
Grapefruit
1 half
36
9
4-1/2oz
32
Plum
1 Medium size
55
10
3oz
36
Kiwi fruit
1 medium
75
10
3oz
43
Peach
1 Medium size
60
9
4oz
47
Grapes
1 cup (40 grapes)
66
15
2-1/2oz
47
Pineapple
1 slice (3/4″  3-1/2″ wide)
59
11
3oz
50
Watermelon
1 cup cubed
103
5
5-1/2oz
52
Pear
1 Medium size
54
9
6oz
57
Mango
1/2 cup
73
14
3oz
57
Orange
1 Medium size
60
9
6oz
71
Apple
1 Medium size
52
13
5-1/2oz
78
Banana
1 Medium size
74
17
3-1/4oz
85
Raisins
2 tablespoons
91
73
1oz
133
Figs
3 medium
87
43
2oz
151
Dates
5 medium
147
67
1-1/2oz
298
Meat:
Beef
10 oz steak
Less than   15
10oz
Less than   15
Pork
2- 5oz chops
Less than   15
10oz
Less than   15
Chicken
1 Breast
Less than   15
10oz
Less than   15
Fish
8 oz fillet
Less than   15
8oz
Less than   15
Lamb
3-4oz chops
Less than   15
12oz
Nuts:
Peanuts
1/4 cup
21
8
1-1/4 oz
7
Cashews
1/4 cup
31
26
1-1/4 oz
21
Pasta:
Asian bean noodles
1 cup
47
25
5oz
118
Whole meal spaghetti
1 cup
53
23
5oz
126
Vermicelli
1 cup
50
24
5oz
126
Spaghetti (boiled 5 min)
1 cup
54
27
5oz
142
Fettucine
1 cup
57
23
5oz
142
Noodles (instant-2min)
1cup
67
22
5oz
150
Capellini
1 cup
64
25
5oz
158
Spaghetti (boiled 10-15 min)
1 cup
64
27
5oz
166
Linguine
1 cup
74
25
5oz
181
Macaroni
1 cup
67
28
5oz
181
Rice Noodles
1 cup
87
22
5oz
181
Spaghettie (boiled 20 min)
1 cup
87
24
5oz
213
Macaroni and cheese (boxed)
1 cup
92
28
5oz
252
Gnocchi
1 cup
97
27
5oz
260
Soups:
Tomato soup
1 cup
54
7
8oz
55
Minestrone
1 cup
56
7
8oz
64
Lentil soup
1 cup
63
8
8oz
82
Split pea soup
1 cup
86
11
8oz
145
Black bean soup
1 cup
92
11
8oz
154
Sweeteners:
Artificial Sweeteners
t teaspoon
Less than   15
1/6oz
Less than   15
Honey
1 teaspoon
78
72
1/6oz
16
Table Sugar
1 round teaspoon
97
100
1/6 oz
28
Syrup
1/4 cup
97
2oz
364
Vegetables:
Lettuce
1 cup
Less than   15
2-1/2oz
Less than   15
Spinach
1 cup
Less than   15
2-1/2oz
Less than   15
Cucumber
1 cup
Less than   15
6oz
Less than   15
Mushrooms
1/2 cup
Less than   15
2oz
Less than   15
Asparagus
4 spears
Less than   15
3oz
Less than   15
Peppers
1/2 medium size
Less than   15
2oz
Less than   15
Broccoli
1/2 cup
Less than   15
1-1/2oz
Less than   15
Carrot (raw)
1 Medium size (7-1/2″ length)
23
10
3oz
11
Tomato
Medium size
Less than   15
5oz
Less than   15
Peas
1/4 cup
68
9
1-1/2oz
16
Carrot (boiled)
2/3 cup
70
6
3oz
21
Lentils
1/2 cup
42
11
3-1/2oz
33
Butter beans
1/2 cup
44
13
3oz
34
Kidney Beans
1/2 cup
39
17
3oz
40
Navy Beans
1/2 cup
69
10
3oz
40
Garbanzo beans
1/2 cup
39
20
3oz
45
Lima beans
1/2 cup
46
12
3oz
57
Pinto beans
1/2 cup
55
17
3oz
57
Black-eyed Beans
1/2 cup
59
20
3oz
74
Yam
1/2 cup
53
24
5oz
123
Potato (instant mashed)
3/4 cup
122
13
5oz
161
Sweet Potato
1/2 cup
87
19
5oz
161
Corn on the cob
1 ear
78
21
5-1/3 oz
171
Couscous
1/2 cup
93
23
4oz
174
Rice cakes
1 medium size
110
84
1oz
193
French Fries
Medium serving (McDonald’s)
107
19
5-1/4oz
219
Brown rice
1 cup
79
22
6-1/2oz
222
Baked Potato
1 medium
121
20
5oz
246
Basmati Rice
1 cup
83
25
6-1/2oz
271
White Rice
1 cup
91
24
6-1/2oz
283
Miscellaneous:
Eggs
Typical serving
Less than   15
1-1/2oz
Less than   15
Salad Dressing
Typical serving
Less than   15
2oz
Less than   15

Click Glycemic Load Table to download the pdf.

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