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. With the GI, it's all about they 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).
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)
Glycemic Index Food List
Glycemic Food List eBook (Instant Download)
Glycemic Index Food List
| FOOD Type by CATEGORY |
Glycemic Index |
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 |
please tell me glycemic gi and gl about bluebeery and almonds
Hi there! I just want to give a huge thumbs up for the great info you've got here on this post. I might be coming again to your blog for extra soon.
I find im losing weight changing my eating to the low index side, cant wait to go aee my doctor after the holidayd, im diabetic, even my numbers when i test are down, is there portion control with any if this? Thank you, jenny perez