Glycemic Index And Glycemic Load - Ucsf Diabetes Center Page 2
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1
2Food
Glycemic Index
Serving Size
Glycemic Load
Peanuts
14
¼ cup
1
Grapefruit
25
½ large
1.4
Kidney beans
28
1 cup
7
Cheese pizza
30
2 slices
5.1
Skim milk
32
1 cup (8 oz)
4
Lowfat yogurt (plain)
33
1 cup
10.2
Apple, raw
38
1 medium
6
Pear, raw
38
1 medium
4
All Bran cereal
38
1 cup
9
Spaghetti (white, boiled 5 minutes)
38
1 cup
15
Spaghetti (white, boiled 15 minutes)
44
1 cup
18
Orange, fresh
48
1 medium
4.4
Banana, fresh
52
1 large
12.4
Snickers candy bar
55
1 bar
22.1
Honey
55
1 Tbsp
11.9
Brown rice (boiled)
55
1 cup
18
Oatmeal (cooked)
58
1 cup
11.7
Raisins
64
2 Tbsp
27.3
White rice (boiled)
64
1 cup
23
White table sugar
68
2 tsp
7
Popcorn (air popped, plain)
72
2 cups
5.7
Watermelon
72
2 cups
4.3
White bread
73
1 slice
10
Doughnut
76
1 medium
17
Russet potato (baked)
76
1 medium
23
Rice cakes
78
3 cakes
17
Jelly beans
78
10 large
22
Corn Flakes
81
1 cup
21
Carrots, boiled
92
½ cup
3.9
Sources: Linus Pauling Institute, Oregon State University, 2005
Key
Low
Medium
High
Glycemic Index
55 or less
56 - 69
70 or higher
10 or less
11 - 19
20 or higher
Glycemic Load
Tips for using the Glycemic Index and Glycemic Load:
Eat more fruits and vegetables.
Choose higher fiber foods and more whole grains.
Keep in mind, liquids digest quickly and raise blood sugar levels faster than
solids. For example, sugar sweetened beverages and even natural fruit juices
can rapidly raise blood sugar levels.
Limit high fat, lower GI foods (like chocolate bars)!
GI 4/07
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