Why the Glycemic Load and Glycemic Index Matter - GI Chart for 100+ Foods | Diabetes Health Page

Why the Glycemic Load and Glycemic Index Matter – GI Chart for 100+ Foods

Why the Glycemic Load and Glycemic Index Matter for Diabetes - GI Chart for 100+ Foods

For those who have yet to get acquainted with the term ‘glycemic index’, it is a value which is assigned to all sorts of foods based on how quickly or how slowly they cause an increase in one’s blood glucose levels.

Overly high blood glucose levels (also called blood sugar levels) can be very dangerous to one’s health. They can cause kidney failure, blindness and increase one’s risk of cardiovascular disease.

In other words, they are toxic and one should avoid high blood sugar levels at all costs. Foods which rate low on the GI (glycemic index) scale have a tendency to release glucose steadily and slowly.

On the other hand, foods which rank high on the GI scale tend to release glucose at a much faster pace. And a rapid release of glucose into one’s system is no good for anyone.

So it’s no wonder that the foods low on the GI scale support lower size and number on the scale. But those high on the GI scale are also useful for something. Namely, they can help with the recovery of energy after a workout.

That is why long-distance runners, for example, would favor high glycemic foods, while those with prediabetes or diabetes would opt for the ones lower on the scale. This is because the steady release of glucose the low glycemic foods offer helps keep blood glucose under control.

Something every person with the condition could benefit from, and even those who do not have it.

But There’s More to It

The food’s glycemic index is not the entire story. It fails to inform one how high their blood sugar spikes when they are ingesting the food. This partly depends on the number of carbohydrates in the serving.

In order to understand the full effect each food has on us, we would not only need to know how quickly the glucose enters our bloodstream but also how much glucose is delivered in the first place.

This is where a different value called ‘glycemic load’ comes into the picture. We can determine it by first multiplying the grams of the carbs in a serving by the GI, then divide it by 100. A glycemic load above 20 is considered high, and one below 10 is considered low.

In order to help us fully understand how our blood glucose levels are impacted by what we eat, here is an abbreviated chart of 100 foods with their glycemic index and their glycemic load per serving.


FOODGlycemic index (glucose = 100)Serving size (grams)Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar476014
Banana cake, made without sugar556012
Sponge cake, plain466317
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)4211124
Apple muffin, made with rolled oats and sugar446013
Apple muffin, made with rolled oats and without sugar48609
Waffles, Aunt Jemima®763510
Bagel, white, frozen727025
Baguette, white, plain953014
Coarse barley bread, 80% kernels34307
Hamburger bun61309
Kaiser roll733012
Pumpernickel bread56307
50% cracked wheat kernel bread583012
White wheat flour bread, average753011
Wonder® bread, average733010
Whole wheat bread, average69309
100% Whole Grain® bread (Natural Ovens)51307
Pita bread, white683010
Corn tortilla525012
Wheat tortilla30508
BEVERAGES
Coca Cola® (US formula)63250 mL16
Fanta®, orange soft drink68250 mL23
Lucozade®, original (sparkling glucose drink)95250 mL40
Apple juice, unsweetened41250 mL12
Cranberry juice cocktail (Ocean Spray®)68250 mL24
Gatorade, orange flavor (US formula)89250 mL13
Orange juice, unsweetened, average50250 mL12
Tomato juice, canned, no sugar added38250 mL4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran®, average44309
Coco Pops®, average773020
Cornflakes®, average813020
Cream of Wheat®6625017
Cream of Wheat®, Instant7425022
Grape-Nuts®753016
Muesli, average563010
Oatmeal, average5525013
Instant oatmeal, average7925021
Puffed wheat cereal803017
Raisin Bran®613012
Special K® (US formula)693014
GRAINS
Pearled barley, average2515011
Sweet corn on the cob486014
Couscous651509
Quinoa5315013
White rice, boiled, type non-specified7215029
Quick-cooking white basmati6315026
Brown rice, steamed5015016
Parboiled Converted white rice (Uncle Ben’s®)3815014
Whole wheat kernels, average455015
Bulgur, average4715012
COOKIES AND CRACKERS
Graham crackers742513
Vanilla wafers772514
Shortbread642510
Rice cakes, average822517
Rye crisps, average642511
Soda crackers742512
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular, average62508
Ice cream, premium (Sara Lee®)38503
Milk, full-fat, average31250 mL4
Milk, skim, average31250 mL4
Reduced-fat yogurt with fruit, average3320011
FRUITS
Apple, average361205
Banana, raw, average4812011
Dates, dried, average426018
Grapefruit251203
Grapes, black5912011
Oranges, raw, average451205
Peach, average421205
Peach, canned in light syrup521209
Pear, raw, average381204
Pear, canned in pear juice441205
Prunes pitted296010
Raisins646028
Watermelon721204
BEANS AND NUTS
Baked beans401506
Black-eyed peas5015015
Black beans301507
Chickpeas101503
Chickpeas, canned in brine421509
Navy beans, average3915012
Kidney beans, average341509
Lentils281505
Soybeans, average151501
Cashews, salted22503
Peanuts13501
PASTA and NOODLES
Fettucini3218015
Macaroni, average5018024
Macaroni and Cheese (Kraft®)6418033
Spaghetti, white, boiled, average4618022
Spaghetti, white, boiled 20 min5818026
Spaghetti, whole-grain, boiled4218017
SNACK FOODS
Corn chips, plain, salted425011
Fruit Roll-Ups®993024
M & M’s®, peanut33306
Microwave popcorn, plain, average65207
Potato chips, average565012
Pretzels, oven-baked833016
Snickers Bar®, average516018
VEGETABLES
Green peas54804
Carrots, average39802
Parsnips52804
Baked russet potato11115033
Boiled white potato, average8215021
Instant mashed potato, average8715017
Sweet potato, average7015022
Yam, average5415020
MISCELLANEOUS
Hummus (chickpea salad dip)6300
Chicken nuggets, frozen, reheated in microwave oven 5 min461007
Pizza, plain baked dough, served with parmesan cheese and tomato sauce8010022
Pizza, Super Supreme (Pizza Hut®)361009
Honey, average612512

 

Source: Health HarvardHuffington Post



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