This list of Glycemic indices as well as loads, is a good list to help get a sense of how foods effect your blood sugar. Of note, look at the load of a bagel at 25 (70 grams), and 111 grams of white cake with betty crocker frosting at 24.
If I call you a sugar addict, and you tell me “I don’t like sweets”, then I say that you are a sugar addict because of your bagel addiction, what will you tell me? “I don’t eat bagels” is the only response that fits. Children are at a higher need of blood sugar than adults, so I would OK a semi regular bagel. But I wouldn’t do it without at least modifying the foods that might accompany it, or surround it during the rest of the day.
So what is the difference of load and index? Index represents the actual blood sugar raising levels in a food, where load is the impact based on a typical serving size. So we can find more use in reviewing load. For example, 50 grams of ice cream only has a load of 6. So if you are looking at the cake and the ice cream, skip the cake, just eat the ice cream. And if you went with an organic variety, you will have saved yourself a ton of potentially hazardous ingredients that were in the cake!
Fruit, well lets see what we can learn from fruit…
Raisins – 28 (aren’t these the healthy things we feed our kids???)
Dates – 18
Banana – 16
Grapes – 11
Though raspberries aren’t listed below, their index for a cup, is about 3. This is why you’ll hear us say, “Eat Berries First!”
Enjoy this information, use it, and jump into the 60 Day Turnaround tonight at 7:15pm, where we will dig deeper into understanding blood sugar, and how to control it! Be Well and Be Blessed! – Dr. E
| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple, made with sugar | 44 | 60 | 13 |
| Apple, made without sugar | 48 | 60 | 9 |
| Waffles, Aunt Jemima (Quaker Oats) | 76 | 35 | 10 |
| Bagel, white | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 15 |
| Coarse barley bread, 75-80% kernels, average | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread | 71 | 30 | 10 |
| Wonder™ bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 71 | 30 | 9 |
| 100% Whole Grain™ bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| BEVERAGES | |||
| Coca Cola®, average | 63 | 250 mL | 16 |
| Fanta®, orange soft drink | 68 | 250 mL | 23 |
| Lucozade®, original (sparkling glucose drink) | 95±10 | 250 mL | 40 |
| Apple juice, unsweetened, average | 44 | 250 mL | 30 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
| Gatorade | 78 | 250 mL | 12 |
| Orange juice, unsweetened | 50 | 250 mL | 12 |
| Tomato juice, canned | 38 | 250 mL | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran™, average | 55 | 30 | 12 |
| Coco Pops™, average | 77 | 30 | 20 |
| Cornflakes™, average | 93 | 30 | 23 |
| Cream of Wheat™ (Nabisco) | 66 | 250 | 17 |
| Cream of Wheat™, Instant (Nabisco) | 74 | 250 | 22 |
| Grapenuts™, average | 75 | 30 | 16 |
| Muesli, average | 66 | 30 | 16 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 83 | 250 | 30 |
| Puffed wheat, average | 80 | 30 | 17 |
| Raisin Bran™ (Kellogg’s) | 61 | 30 | 12 |
| Special K™ (Kellogg’s) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 28 | 150 | 12 |
| Sweet corn on the cob, average | 60 | 150 | 20 |
| Couscous, average | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, average | 89 | 150 | 43 |
| Quick cooking white basmati | 67 | 150 | 28 |
| Brown rice, average | 50 | 150 | 16 |
| Converted, white rice (Uncle Ben’s®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 30 | 50 | 11 |
| Bulgur, average | 48 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 14 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular | 57 | 50 | 6 |
| Ice cream, premium | 38 | 50 | 3 |
| Milk, full fat | 41 | 250mL | 5 |
| Milk, skim | 32 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 39 | 120 | 6 |
| Banana, ripe | 62 | 120 | 16 |
| Dates, dried | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, average | 59 | 120 | 11 |
| Orange, average | 40 | 120 | 4 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 40 | 120 | 5 |
| Pear, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 43 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans, average | 40 | 150 | 6 |
| Blackeye peas, average | 33 | 150 | 10 |
| Black beans | 30 | 150 | 7 |
| Chickpeas, average | 10 | 150 | 3 |
| Chickpeas, canned in brine | 38 | 150 | 9 |
| Navy beans, average | 31 | 150 | 9 |
| Kidney beans, average | 29 | 150 | 7 |
| Lentils, average | 29 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 27 | 50 | 3 |
| Peanuts, average | 7 | 50 | 0 |
| PASTA and NOODLES | |||
| Fettucini, average | 32 | 180 | 15 |
| Macaroni, average | 47 | 180 | 23 |
| Macaroni and Cheese (Kraft) | 64 | 180 | 32 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min, average | 58 | 180 | 26 |
| Spaghetti, wholemeal, boiled, average | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted, average | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M’s®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 55 | 20 | 6 |
| Potato chips, average | 51 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar® | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas, average | 51 | 80 | 4 |
| Carrots, average | 35 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato, average | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
http://care.diabetesjournals.org/content/31/12/2281/T1.expansion.html