Glycemic Index Chart & Glycemic Load Chart

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Below is a glycemic index chart and glycemic load chart for common foods. These measurements indicate a food’s effect on blood sugar levels. First though is a brief discussion of the primary difference between the two metrics.

Glycemic Index

Glycemic Index Chart 2

The Glycemic Index ranges from 0 to 100. It indicates a food’s effect on blood glucose. Lower values tell you that a food effects blood glucose less. Higher values tell you that a food effects blood glucose more. A GI of 0 to 55 is considered low, a GI of 56 to 69 is considered medium, and a GI of 70 to 100 is considered high.

Foods with carbohydrates that are broken down more slowly and help maintain steady blood sugar levels have low GIs. Foods with carbohydrates that are broken down more quickly and lead to rapid elevations in blood sugar levels have high GIs. Individuals should do their best to consume foods that provide low to medium glycemic indexes in order to minimize rapid elevations in blood sugar levels.

Glycemic Load

Glycemic Load Chart 2

Unfortunately, the glycemic index fails to account for the quantity of carbohydrates in a serving of food. Therefore, it can sometimes be misleading because it does not account for the quantity of a particular food that is consumed. The glycemic load solves this problem by measuring the quantity of carbohydrates in each serving of a particular food and then multiplying it by the GI of that food.

The Glycemic Load (GL) ranges from 1 to 20+. A GL of 1 to 10 is low; 11 to 19 is medium, and 20+ is high. Individuals should do their best to consume foods that provide low to medium glycemic loads in order to minimize rapid elevations in blood sugar levels. Check out the glycemic index chart and glycemic load chart for common foods. Use it to select low to medium glycemic foods.

 

Glycemic Index Chart and Glycemic Load Chart

Food

GI

GL/Serving

Beverages
Apple juice

40

12

Cola

58

15

Gatorade

78

12

Grapefruit juice

48

11

Milk

27

3

Orange juice

50

13

Soy Milk

44

8

Tomato juice

38

4

 
Fruit
Apple

38

6

Banana

52

12

Cantaloupe

65

8

Grapes

46

8

Grapefruit

25

3

Mango

51

8

Orange

42

5

Peach

42

5

Pear

38

4

Pineapple

59

7

Prunes

29

10

Raisins

64

28

Strawberries

40

1

Watermelon

72

4

 
Cereals/Grains/Pasta
All-BranTM

55

12

Corn FlakesTM

93

23

CheeriosTM

74

13

Oatmeal (Instant)

70

24

Oatmeal (Slow Cooked)

55

13

Raisin BranTM

61

12

Special KTM

69

14

Bagel (white)

72

25

Brown rice

50

16

Couscous

65

9

French bread

95

30

Kaiser Roll

73

21

Muesli

66

16

Muffin (blueberry)

59

30

Muffin (bran)

60

30

Quinoa

53

13

Pumpernickel bread

56

7

Rye bread

50

6

Tortilla (corn)

52

12

Tortilla (wheat)

30

8

White Bagel

72

25

White bread

73

10

White rice

89

43

100% Whole-wheat bread

51

7

Spaghetti (white)

58

26

Spaghetti (whole-wheat)

37

16

 
Vegetables                                                                     
Beets

64

5

Broccoli*

Very Low

1

Cabbage*

Very Low

1

Carrot

47

3

Cauliflower*

Very Low

1

Corn

54

9

Green Beans*

Very Low

1

Mushrooms*

Very Low

1

Peas

48

3

Potato (White)

85

26

Spinach*

Very Low

1

Sweet Potato

61

17

Tomato*

Very Low

1

Yam

37

13

     
Beans/Peas
Black beans

29

9

Chickpeas

28

8

Kidney beans

28

7

Lentils

29

5

Pinto beans

42

10

Soybeans

18

1

Split peas

32

6

 
Meats
Beef All meats listed here contain negligible amounts of carbohydrates; therefore, the glycemic index and glycemic load for all meats is ZERO.
Pork
Lamb
Veal
Chicken
Turkey
Seafood
Cod All seafood products listed here contain negligible amounts of carbohydrates; therefore, the glycemic index and glycemic load for all seafood products is ZERO.
Flounder
Halibut
Salmon
Sea Bass
Trout
Tuna
Lobster
Clams
Shrimp
Nuts/Seeds
Almonds Nuts & seeds contain very small amounts of carbohydrates.The glycemic index for all nuts & seeds is very low (typically between 0-20).The glycemic load for all nuts & seeds is also very low (typically 0-1).
Cashews
Peanuts
Pecans
Pistachio nuts
Walnuts
Flax seeds
Pumpkin seeds
Sunflower seeds

External Resources: Harvard Health: Glycemic Index Chart and Glycemic Load Chart