What is the Glycemic Index (GI)?
The Glycemic Index (GI) is one the best tools for fat loss.
It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; its almost the same as eating table sugar.
What is the Glycemic load? (GL)
The GI tells you how fast foods spike your blood sugar. But the GI wonʼt tell you how much carbohydrate per serving youʼre getting. Thatʼs where the Glycemic Load is a great help. It measures the amount of carbohydrate in each service of food.
Foods with a glycemic load under 10 are good choices—these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate effect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.
| Food | Glycemic Index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 60 |
| Banana cake, made without sugar | 55 | 60 | 60 |
| Sponge cake, plain | 46 | 63 | 63 |
| Apple muffin, made with rolled oats | 44 | 60 | 60 |
| and sugar | |||
| Apple muffin, made with rolled oats | 48 | 60 | 60 |
| and without sugar | |||
| Bagel, white, frozen | 72 | 70 | 70 |
| Baguette, white, plain | 95 | 30 | 30 |
| Hamburger bun | 61 | 30 | 30 |
| Food | Glycemic Index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| Bread roll | 73 | 30 | 12 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread, average | 75 | 30 | 11 |
| Wonder bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 69 | 30 | 9 |
| 100% Whole Grain bread | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| DRINKS | |||
| Coca Cola | 63 | 250ml | 16 |
| Fanta, orange soft drink | 68 | 250ml | 23 |
| Apple juice, unsweetened | 41 | 250ml | 12 |
| Cranberry juice cocktail (Ocean Spray) | 68 | 250ml | 24 |
| Gatorade, orange flavour (US formula) | 89 | 250ml | 13 |
| Orange juice, unsweetened, average | 50 | 250ml | 12 |
| Tomato juice, canned, no sugar added | 38 | 250ml | 4 |
| BREAKFAST CEREALS AND RELATED | |||
| PRODUCTS | |||
| All-Bran, average | 44 | 30 | 9 |
| Coco Pops, average | 77 | 30 | 20 |
| Cornflakes, average | 81 | 30 | 20 |
| Cream of Wheat, instant | 74 | 250 | 22 |
| Muesli, average | 56 | 30 | 10 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 79 | 250 | 21 |
| Puffed wheat cereal | 80 | 30 | 17 |
| Food | Glycemic Index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| Raisin Bran | 61 | 30 | 12 |
| Special K (US formula) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 25 | 150 | 11 |
| Sweet corn on the cob | 48 | 60 | 14 |
| Couscous | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, boiled, type non-specified | 72 | 150 | 29 |
| Quick cooking white basmati | 63 | 150 | 26 |
| Brown rice, steamed | 50 | 150 | 16 |
| Parboiled Converted white rice | 38 | 150 | 14 |
| Whole wheat kernels, average | 45 | 50 | 15 |
| COOKIES AND CRACKERS | |||
| Crackers | 74 | 25 | 13 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| DAIRY PRODUCTS | |||
| AND ALTERNATIVES | |||
| Ice cream, regular, average | 62 | 50 | 8 |
| Ice cream, premium (Connoisseur) | 38 | 50 | 3 |
| Milk, full-fat, average | 31 | 250ml | 4 |
| Milk, Skim, average | 31 | 250ml | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 36 | 120 | 5 |
| Banana, raw, average | 48 | 120 | 11 |
| Food | Glycemic Index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| Dates, dried, average | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, black | 59 | 120 | 11 |
| Oranges, raw, average | 45 | 120 | 5 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 52 | 120 | 9 |
| Pear, raw, average | 38 | 120 | 4 |
| Pear, canned in juice | 44 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| BEANS AND NUTS | |||
| Baked beans | 40 | 150 | 6 |
| Black beans | 30 | 150 | 7 |
| Chickpeas | 10 | 150 | 3 |
| Chickpeas, canned in brine | 42 | 150 | 9 |
| Red beans, average | 39 | 150 | 12 |
| Kidney beans, average | 34 | 150 | 9 |
| Lentils | 28 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 22 | 50 | 3 |
| Peanuts | 13 | 50 | 1 |
| PASTA AND NOODLES | |||
| Fettuccini | 32 | 180 | 15 |
| Macaroni and Cheese (Kraft) | 64 | 180 | 33 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min | 58 | 180 | 26 |
| Spaghetti, whole-grain, boiled | 42 | 180 | 17 |
| Food | Glycemic Index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| SNACK FOODS | |||
| Corn chips, plain, salted | 42 | 50 | 11 |
| Fruit Roll-Ups | 99 | 30 | 24 |
| M & Mʼs, Peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 65 | 20 | 7 |
| Potato chips, average | 56 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar, average | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas | 54 | 80 | 4 |
| Carrots, average | 39 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| MISCELLANEOUS | |||
| Hummus (chickpea, salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in | 46 | 100 | 7 |
| microwave oven 5 min | |||
| Pizza, plain baked dough, served with | 80 | 100 | 22 |
| parmesan cheese and tomato sauce | |||
| Pizza, Super Supreme (Pizza Hut) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
Recommendations
- Focus on nutrient-dense, low-glycemic foods: The glycemic load of a food is determined by its glycemic index (GI) and the amount of carbohydrates it contains. To manage the glycemic load, focus on eating foods that have a low GI and are high in fiber, protein, and healthy fats, such as vegetables, nuts, seeds, legumes, and whole grains. These types of foods will help you feel full and satisfied, while also keeping your blood sugar levels stable.
- Control portion sizes: Even healthy, low-glycemic foods can contribute to weight gain if you eat too much of them. To keep your glycemic load in check, be mindful of portion sizes, especially when it comes to high-carb foods like fruits and starchy vegetables. Aim to eat moderate portions of these foods, and balance them out with a source of protein and healthy fat to help slow the release of sugar into your bloodstream.
- Limit added sugars: Added sugars are a significant source of empty calories that can quickly raise your glycemic load and contribute to weight gain. To manage your health and weight, limit your intake of added sugars, such as those found in processed foods, sugary drinks, and desserts. Instead, opt for naturally sweet foods like fresh fruit, which provide both fiber and nutrients along with the sweetness.