• Glycemic Index / Load

    The glycemic index (GI) is a measure of the power of foods (or specifically the carbohydrate in a food) to raise blood sugar (glucose) levels after being eaten. The GI values of foods must be measured using valid scientific methods. It cannot be guessed by looking at the composition of the food. Currently, only a few nutrition research groups around tGI Graphhe world provide a legitimate testing service. Professor Jennie Brand-Miller at the Human Nutrition Unit, Sydney University has been at the forefront of glycemic index research for over a decade, and her research group has determined the GI values of more than 2500 foods.

     

    The GI value of a food is determined by feeding 10 or more healthy people a portion of the food containing 50 grams of digestible (available) carbohydrate and then measuring the effect on their blood glucose levels over the next two hours. For each person, the incremental area under their two-hour blood glucose response (glucose iAUC) for this food is then measured. On another occasion, the same 10 people consume an equal-carbohydrate portion of glucose sugar (the reference food) and their two-hour blood glucose response is also measured. A GI value for the test food is then calculated for each person by dividing their glucose iAUC for the test food by their glucose iAUC for the reference food. The final GI value for the test food is the average GI value for the 10 people.

     

    Foods with a high GI score contain rapidly digested carbohydrate, which produces a large rapid rise and fall in the level of blood glucose. In contrast, foods with a low GI score contain slowly digested carbohydrate, which produces a gradual, relatively low rise in the level of blood glucose.

     

    Glycemic Load

     

    The Glycemic Load is the most practical way to apply the Glycemic Index to dieting, and is easily calculated by multiplying a food's Glycemic Index (as a percentage) by the number of net carbohydrates in a given serving. Glycemic Load gives a relative indication of how much that serving of food is likely to increase your blood-sugar levels.

     

    GL = Gi/100 x Net Carbs

    (Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

     

    As a rule of thumb, most nutritional experts consider Glycemic Loads below 10 to be "low," and Glycemic Loads above 20 to be "high." Because Glycemic Load is related to the food's effect on blood sugar, low Glycemic Load meals are often recommended for diabetic control and weight loss.

     

  • Bakery & Breads

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Banana cake, made with sugar
    60
    30
    47
    14
    Banana cake, made without sugar
    60
    22
    55
    12
    Sponge cake, plain
    63
    37
    46
    17
    Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)
    111
    57
    42
    24
    Apple, made with sugar
    60
    30
    44
    13
    Apple, made without sugar
    60
    19
    48
    9
    Waffles, Aunt Jemima (Quaker Oats)
    35
    13
    76
    10
    Bagel
    89
    46
    72
    33
    Baguette, white, plain
    30
    16
    95
    15
    Coarse barley bread, 75-80% kernels, average
    30
    21
    34
    7
    Hamburger bun
    30
    15
    61
    9
    Kaiser roll
    30
    16
    73
    12
    Pumpernickel bread
    30
    14
    56
    7
    50% cracked wheat kernel bread
    30
    21
    58
    12
    White wheat flour bread
    30
    15
    71
    10
    Wonder bread, average
    30
    14
    73
    10
    Whole wheat bread, average
    30
    13
    71
    9
    100% Whole Grain bread (Natural Ovens)
    30
    14
    51
    7
    Pita bread, white
    30
    15
    68
    10
    Corn tortilla
    50
    23
    52
    12
    Wheat tortilla
    50
    27
    30
    8

  • Beverages

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Coca Cola, average
    250ml
    25
    63
    16
    Fanta, orange soft drink
    250ml
    34
    68
    23
    Lucozade, original (sparkling glucose drink)
    250ml
    42
    95
    40
    Apple juice, unsweetened, average
    250ml
    68
    44
    30
    Cranberry juice cocktail (Ocean Spray)
    250ml
    35
    68
    24
    Gatorade
    250ml
    15
    78
    12
    Orange juice, unsweetened
    250ml
    24
    50
    12
    Tomato juice, canned
    250ml
    11
    38
    4
    Beer, Toohey's New
    250ml
    8
    66
    5
    Alcoholic Drinks (beer, vodka, wine). *The low carbohydrate content of alcoholic drinks makes it impossible to test glycemic index.

  • Breakfast Cereals

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    All-Bran, average
    30
    22
    55
    12
    Coco Pops, average
    30
    26
    77
    20
    Cornflakes, average
    30
    25
    93
    23
    Cream of Wheat (Nabisco)
    250
    26
    66
    17
    Cream of Wheat, Instant (Nabisco)
    250
    30
    74
    22
    Grapenuts, average
    30
    21
    75
    16
    Muesli, average
    30
    24
    66
    16
    Oatmeal, average
    250
    24
    55
    13
    Instant oatmeal, average
    250
    36
    83
    30
    Puffed wheat, average
    30
    21
    80
    17
    Raisin Bran (Kellogg’s)
    30
    20
    61
    12
    Special K (Kellogg’s)
    30
    20
    69
    14

  • Grains

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Pearled barley, average
    150
    43
    28
    12
    Sweet corn on the cob
    150
    33
    60
    20
    Couscous, average
    150
    14
    65
    9
    Quinoa
    150
    25
    53
    13
    White rice, average
    150
    48
    89
    43
    Quick cooking white basmati
    150
    42
    67
    28
    Brown rice, average
    150
    32
    50
    16
    Converted, white rice (Uncle Bens)
    150
    37
    38
    14
    Whole wheat kernels, average
    50
    37
    30
    11
    Bulgur, average
    150
    25
    48
    12
    Farro
    raw 60
    38
    40
    15

  • Cookies & Crackers

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Graham crackers
    25
    19
    74
    14
    Vanilla wafers
    25
    18
    77
    14
    Shortbread
    25
    16
    64
    10
    Rice cakes, average
    25
    21
    82
    17
    Rye crisps, average
    25
    17
    64
    11
    Soda crackers
    25
    16
    74
    12

  • Dairy Products

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Ice cream, regular
    50
    12
    57
    6
    Ice cream, premium
    50
    12
    38
    3
    Milk, full fat
    250ml
    12
    41
    5
    Milk, skim
    250ml
    12
    32
    4
    Reduced-fat yogurt with fruit, average
    200
    22
    33
    11
    Yogurt, Plain
    245g (1 cup)
    17
    36
    6.1

  • Fruits

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Apple, average
    120
    15
    39
    6
    Apricot, dried
    130
    32
    23
    Banana, ripe
    120
    26
    62
    16
    Cantaloupe
    100
    8
    62
    5
    Cherries, raw
    117
    16
    22
    3.7
    Dates, dried
    60
    43
    42
    18
    Grapefruit
    120
    12
    25
    3
    Grapes, average
    120
    19
    59
    11
    Kiwi, w/ skin
    76g (1 fruit)
    9
    58
    5.2
    Mango
    165
    25
    51
    12.8
    Orange
    140g (1 fruit)
    15
    48
    7.2
    Papaya
    140g (1 cup)
    11
    60
    6.6
    Peach
    98g (1 med)
    8
    28
    2.2
    Peach, canned in light syrup
    120
    12
    40
    5
    Pear, average
    120
    11
    38
    4
    Pear, canned in pear juice
    120
    12
    43
    5
    Pineapple
    155g (1 cup)
    18
    66
    11.9
    Plum
    66g (1 fruit)
    7
    24
    1.7
    Prunes, pitted
    60
    34
    29
    10
    Raisins
    60
    44
    64
    28
    Strawberries
    152
    9
    40
    3.6
    Watermelon
    120
    6
    72
    4

  • Beans & Nuts

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Baked beans
    253g (1 cup)
    38
    48
    18.2
    Blackeye peas
    150
    30
    33
    10
    Black beans
    150
    23
    30
    7
    Chickpeas
    240g (1 cup)
    30
    31
    13.3
    Chickpeas, canned in brine
    150
    24
    38
    9
    Navy beans
    150
    29
    31
    9
    Kidney beans
    256g (1 cup)
    26
    27
    7
    Lentils
    198g (1 cup)
    24
    29
    7
    Pinto Beans
    171g (1 cup)
    30
    39
    11.7
    Soy beans
    172g (1 cup)
    7
    20
    1.4
    Cashews, salted
    50
    11
    27
    3
    Peanuts, average
    50
    0
    7
    0

  • Pasta

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Fettucini, average
    180
    47
    32
    15
    Macaroni, average
    180
    49
    47
    23
    Macaroni and Cheese (Kraft)
    180
    50
    64
    32
    Spaghetti, white, boiled, average
    180
    48
    46
    22
    Spaghetti, white, boiled 20 min, average
    180
    45
    58
    26
    Spaghetti, wholemeal, boiled, average
    180
    41
    42
    17
    Pasta should be cooked al dente ('firm to the bite'). And this is the best way to eat pasta - it's not meant to be soft. It should be slightly firm and offer some resistance when you are chewing it. Overcooking boosts the GI. Although most manufacturers specify a cooking time on the packet, don't take their word for it. Start testing about 2-3 minutes before the indicated cooking time is up. But watch that glucose load. While al dente pasta is a low GI choice, eating too much will have a marked effect on your blood glucose. A cup of al dente pasta combined with plenty of mixed vegetables and herbs can turn into three cups of a pasta-based meal and fits easily into any adult's daily diet.

  • Snacks

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Corn chips, plain, salted, average
    50
    26
    42
    11
    Fruit Roll-Ups
    30
    24
    99
    24
    M & M’s, peanut
    30
    18
    33
    6
    Popcorn, plain
    20
    11
    55
    6
    Potato chips, average
    50
    24
    51
    12
    Pretzels, oven-baked
    30
    19
    83
    16
    Snickers Bar
    60
    35
    51
    18

  • Vegetables

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Green peas, average
    80
    8
    51
    4
    Carrots, average
    80
    6
    35
    2
    Parsnips
    80
    8
    52
    4
    Baked russet potato, average
    150
    30
    111
    33
    Boiled white potato, average
    150
    26
    82
    21
    Instant mashed potato, average
    150
    20
    87
    17
    Sweet potato
    123g (1 med)
    23
    54
    12.4
    Sweet potato, cooked, baked in skin, with salt
    150
    32
    55
    18
    Tomato
    123g (1 med)
    4
    38
    1.5
    Yam, average
    150
    37
    54
    20

  • Miscellaneous

    Food
    Serving Size (gm)
    Carbs (gm)
    Gi
    GL
    Hummus (chickpea salad dip)
    30
    4.2
    6
    0
    Chicken nuggets, frozen, reheated in microwave oven 5 min
    100
    15
    46
    7
    Pizza, plain baked dough, served with parmesan cheese and tomato sauce
    100
    27
    80
    22
    Pizza, Super Supreme (Pizza Hut)
    100
    25
    36
    9
    Honey, average
    25
    20
    61
    12

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phone 718-336-4772

fax 718-336-9069

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