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Chocolate is not a good swap for carrots!Low GI, high GL, swapping white rice for sweet potato... All of these figures and rankings can seem a little confusing at first. It's important to remember that GI and GL are simply tools to use for controlling your blood sugar levels and carbohydrate intake.
Try our tips for some simple ways to make the switch to low GI foods:
| SLOWER ACTING CARBOHYDRATES Low GI (55 or less) Low GL (10 or less) |
Food Item | Glycemic Index Gluc.=100 |
Glycemic Load Per serving |
Serving Size (g) | Serving Size (oz) |
|---|---|---|---|---|---|
| Fruit and Fruit Products: | Apples | 38 | 6 | 120 g | 4.25 oz |
| Banana, firm/under-ripe | 30 | 6 | 120 g | 4.25 oz | |
| Cherries | 22 | 3 | 120 g | 4.25 oz | |
| Grapefruit | 25 | 3 | 120 g | 4.25 oz | |
| Grapes | 46 | 8 | 120 g | 4.25 oz | |
| Oranges | 42 | 5 | 120 g | 4.25 oz | |
| Peaches | 42 | 5 | 120 g | 4.25 oz | |
| Pears | 38 | 4 | 120 g | 4.25 oz | |
| Plums | 39 | 5 | 120 g | 4.25 oz | |
| Taro | 55 | 4 | 150 g | 5.25 oz | |
| Vegetables: | Carrots | 47 | 3 | 80 g | 3 oz |
| Green peas | 48 | 3 | 80 g | 3 oz | |
| Sweet corn | 54 | 9 | 80 g | 3 oz | |
| Legumes and Nuts: | Butter beans, cooked | 31 | 6 | 150 g | 5.25 oz |
| Chickpeas, boiled | 28 | 8 | 150 g | 5.25 oz | |
| Hummus | 6 | 4 | 30 g | 1 oz | |
| Kidney beans, boiled | 28 | 7 | 150 g | 5.25 oz | |
| Black beans, cooked | 20 | 5 | 150 g | 5.25 oz | |
| Mung beans, cooked | 42 | 7 | 150 g | 5.25 oz | |
| Soy beans, boiled | 15 | 1 | 150 g | 5.25 oz | |
| Split peas, boiled | 35 | 6 | 150 g | 5.25 oz | |
| Cashew nuts, salted | 22 | 3 | 50 g | 1.75 oz | |
| Peanuts | 14 | 1 | 50 g | 1.75 oz | |
| Grains and Breads: | Tortilla, corn | 52 | 12 | 50 g | 1.75 oz |
| Tortilla, wheat | 30 | 8 | 50 g | 1.75 oz | |
| Miscellaneous: | Fructose | 19 | 2 | 10 g | .35 oz |
| Honey | 55 | 10 | 25 g | .89 oz | |
| Nutella | 33 | 4 | 20 g | .70 oz | |
| MEDIUM ACTING CARBOHYDRATES Medium GI (56-69) Medium GL (11-19) |
Food Item | Glycemic Index Gluc.=100 |
Glycemic Load Per serving |
Serving Size (g) | Serving Size (oz) |
| Fruit and Fruit Products: | Apricots, in syrup | 64 | 12 |
120 g |
4.25 oz |
| Figs, dried | 61 | 16 |
60 g |
2 oz |
|
| Grapes, black | 59 | 11 |
120 g |
4.25 oz |
|
| Orange juice | 52 | 12 |
250 ml |
9 oz |
|
| Vegetables: | New potato | 57 | 12 |
150 g |
5.25 oz |
| Sweet potato | 61 | 17 |
150 g |
5.25 oz |
|
| Grains and Breads: | Brown rice | 55 | 18 |
150 g |
5.25 oz |
| Corn chips | 63 | 17 |
50 g |
1.75 oz |
|
| Rye crispbread | 64 | 11 |
25 g |
.89 oz |
|
| Wild rice | 57 | 18 |
150 g |
5.25 oz |
|
| Cereals: | Raisin Bran, Kellogg’s | 61 | 12 |
30 g |
1 oz |
| Froot Loops, Kellogg’s | 69 | 18 |
30 g |
1 oz |
|
| Grapenuts, Post | 67 | 13 |
30 g |
1 oz |
|
| Puffed Wheat, Quaker | 67 | 13 |
30 g |
1 oz |
|
| Puffed Wheat, Quaker | 69 | 14 |
30 g |
1 oz |
|
| Miscellaneous: | Pizza, cheese | 60 | 16 |
100 g |
3.5 oz |
| FAST ACTING CARBOHYDRATES High GI (70 or more) High GL (20 or more) |
Food Item | Glycemic Index Gluc.=100 |
Glycemic Load Per serving |
Serving Size (g) | Serving Size (oz) |
| Fruit and Fruit Products: | Dates, dried | 103 | 42 |
60 g |
2 oz |
| Vegetables: | Baked potato | 85 | 26 |
150 g |
5.25 oz |
| French Fries, frozen, reheated | 75 | 22 |
150 g |
5.25 oz |
|
| Grains and Breads: | Bagel, white, frozen | 72 | 25 |
70 g |
2.5 oz |
| Corn pasta, gluten-free | 78 | 32 |
180 g |
6 oz |
|
| Glutinous rice, white | 98 | 31 |
150 g |
5.25 oz |
|
| Instant rice, Uncle Ben’s, white, cooked 5 minutes | 74 | 31 |
150 g |
5.25 oz |
|
| Jasmine Rice | 109 | 46 | 150 g | 5.25 oz | |
| Cereals: | Corn Flakes | 81 | 21 |
30 g |
1 oz |
| Coco Pops, Kellogg’s | 77 | 20 |
30 g |
1 oz |
|
| Miscellaneous: | Jelly beans | 78 | 22 |
30 g |
1 oz |
| Pizza, tomato sauce and parmesan cheese | 80 | 22 |
100 g |
3.5 oz |
|
| Pop Tarts, double choc | 70 | 25 |
50 g |
1.75 oz |
|
| Skittles candy | 70 |
32 |
50 g |
1.75 oz |
|
| Strawberry fruit bars | 90 | 23 |
30 g |
1 oz |
Compiled by Joan Bushman, MPH, RD (in reference to K. Foster-Powell, S. Holt and J. Brand-Miller: ‘International table of glycemic index and glycemic load values: 2002’. American Journal of Clinical Nutrition 2002; 76:5-56)
This article was compiled in consultation with CalorieKing.com experts and in reference to the following sources:
____ ‘Carbohydrates and Sugars,’ American Heart Association , American Heart Organization
____ ‘Diet, Glycemic Index, and Health,’ Harvard Women’s Health Watch, Feb. 2002
Brand-Miller, Foster, Powell, ‘International Table of Glycemic Index and Glycemic Load Values:2002,’ American Journal of Clinical Nutrition , July 2002: pp 5-56
Brand-Miller, Hayne, Petocz, Colagiuri, ‘Low-Glycemic Index Diets in the Management of Diabetes: A meta-analysis of randomized controlled trials,’ Diabetes Care: 26:2261-2267, 2003
Willet, Manson and Liu, ‘Glycemic Index, Glycemic Load, and Risk of Type 2 Diabetes,’ American Journal of Clinical Nutrition:76 (1) 274s-80s, July 2002
Last updated: January 5th, 2007
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