Glycemic index and glycemic load for 100+ foods

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1 Home (/) > Welcome Newsweek readers (/newsweek/welcome_newsweek_readers.htm) > Glycemic index and glycemic load for 100+ foods 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. FOOD BAKERY PRODUCTS AND BREADS Glycemic index (glucose = 100) Serving size (grams) Banana cake, made with sugar Banana cake, made without sugar Sponge cake, plain Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) Apple, made with sugar Apple, made without sugar Waffles, Aunt Jemima (Quaker Oats) Bagel, white, frozen Baguette, white, plain Coarse barley bread, 75-80% kernels, average Hamburger bun Kaiser roll Pumpernickel bread % cracked wheat kernel bread White wheat flour bread Wonderâ bread, average Whole wheat bread, average % Whole Grainâ bread (Natural Ovens) Glycemic load per serving Page 1 of 5

2 Pita bread, white Corn tortilla Wheat tortilla BEVERAGES Coca ColaÂ, average ml 16 FantaÂ, orange soft drink ml 23 LucozadeÂ, original (sparkling glucose drink) 95± ml 40 Apple juice, unsweetened, average ml 30 Cranberry juice cocktail (Ocean Spray ) ml 24 Gatorade ml 12 Orange juice, unsweetened ml 12 Tomato juice, canned ml 4 BREAKFAST CEREALS AND RELATED PRODUCTS All-Branâ, average Coco Popsâ, average Cornflakesâ, average Cream of Wheatâ (Nabisco) Cream of Wheatâ, Instant (Nabisco) Grapenutsâ, average Muesli, average Oatmeal, average Instant oatmeal, average Puffed wheat, average Raisin Branâ (Kellogg's) Special Kâ (Kellogg's) GRAINS Pearled barley, average Sweet corn on the cob, average Couscous, average Quinoa White rice, average Quick cooking white basmati Brown rice, average Converted, white rice (Uncle Ben's ) Whole wheat kernels, average Bulgur, average Page 2 of 5

3 COOKIES AND CRACKERS Graham crackers Vanilla wafers Shortbread Rice cakes, average Rye crisps, average Soda crackers DAIRY PRODUCTS AND ALTERNATIVES Ice cream, regular Ice cream, premium Milk, full fat mL 5 Milk, skim ml 4 Reduced-fat yogurt with fruit, average FRUITS Apple, average Banana, ripe Dates, dried Grapefruit Grapes, average Orange, average Peach, average Peach, canned in light syrup Pear, average Pear, canned in pear juice Prunes, pitted Raisins Watermelon BEANS AND NUTS Baked beans, average Blackeye peas, average Black beans Chickpeas, average Chickpeas, canned in brine Navy beans, average Kidney beans, average Lentils, average Soy beans, average Page 3 of 5

4 Cashews, salted Peanuts, average PASTA and NOODLES Fettucini, average Macaroni, average Macaroni and Cheese (Kraft) Spaghetti, white, boiled, average Spaghetti, white, boiled 20 min, average Spaghetti, wholemeal, boiled, average SNACK FOODS Corn chips, plain, salted, average Fruit Roll-Ups M & M'sÂ, peanut Microwave popcorn, plain, average Potato chips, average Pretzels, oven-baked Snickers Bar VEGETABLES Green peas, average Carrots, average Parsnips Baked russet potato, average Boiled white potato, average Instant mashed potato, average Sweet potato, average Yam, average MISCELLANEOUS Hummus (chickpea salad dip) Chicken nuggets, frozen, reheated in microwave oven 5 min Pizza, plain baked dough, served with parmesan cheese and tomato sauce Pizza, Super Supreme (Pizza Hut) Honey, average The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster- Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care ( Vol. 31, number 12, pages Page 4 of 5

5 An earlier version of this table appeared here:â "International tables of glycemic index and glycemic load values: 2002 ( by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002Â American Journal of Clinical Nutrition, Vol. 62, pages 5â 56. Source: Harvard University. All rights reserved. Page 5 of 5