(Glycemic loads are expressed as percentages of that of a 1 oz slice of white bread.)
| Food Item | Description | Ounces | Glycemic Load (% of White Bread) |
|---|---|---|---|
| BAKED GOODS: | |||
| Oatmeal cookie | 1 medium | 1.00 | 108 |
| Apple muffin-sugarless | 2-1/2" diameter | 2.50 | 112 |
| Cookie: average all types | 1 medium size | 1.00 | 120 |
| Croissant | 1 Medium size | 1.50 | 134 |
| Crumpet | 1 Medium size | 2.00 | 156 |
| Bran muffin | 2-1/2" diameter | 2.00 | 158 |
| Pastry | Average serving | 2.00 | 158 |
| Chocolate cake | 1 slice (4"X4"X1") | 3.00 | 162 |
| Vanilla Wafers | 4 wafers | 1.00 | 168 |
| Graham cracker | 1 rectangle | 1.00 | 168 |
| Blueberry muffin | 2-1/2" diameter | 2.00 | 179 |
| Pita bread | 1 medium size | 2.00 | 200 |
| Carrot cake | 1 square (3"X3"X1-1/2") | 2.00 | 211 |
| Carrot muffin | 2-1/2" diameter | 2.00 | 211 |
| Waffle | 7" diameter | 2.50 | 214 |
| Doughnut | 1 Medium size | 2.00 | 217 |
| Cup Cake | 2-1/2" diameter | 1.50 | 225 |
| Angel food cake | 1 slice (4'X4"X1") | 2.00 | 228 |
| English Muffin | 1 medium size | 2.15 | 236 |
| Pound Cake | 1 slice (4"X4"X1") | 3.00 | 255 |
| Corn muffin | 2-1/2" diameter | 2.00 | 316 |
| Pancake | 5" diameter | 2.50 | 366 |
| ALCOHOLIC BEVERAGES: | |||
| Spirits | 1-1/2oz | ||
| Red wine | 6oz glass | ||
| White wine | 6oz glass | ||
| Beer | 12oz can/bottle | ||
| NON-ALCOHOLIC BEVERAGES: | |||
| Tomato Juice | 6 oz glass | 6.00 | 29 |
| V8 Juice | 6 oz glass | ||
| Carrot juice | 6 oz glass | 6.00 | 72 |
| Grapefruit juice-unsweetened | 6 oz glass | 6.00 | 79 |
| Apple juice-unsweetened | 6 oz glass | 6.00 | 86 |
| Chocolate milk | 8 oz glass | 8.00 | 115 |
| Orange juice | 6 oz glass | 6.00 | 94 |
| Prune juice | 6 oz glass | ||
| Cranberry juice | 6 oz glass | 6.00 | 115 |
| Pineapple juice-unsweetened | 6 oz glass | 6.00 | 115 |
| Raspberry smoothie | 8 oz glass | 8.00 | 134 |
| Lemonaide | 8 oz glass | ||
| Ensure | 8 ox glass | ||
| Coca-Cola | 12 oz can | 12.00 | 230 |
| Gatorade | 20 oz bottle | 20.00 | 288 |
| Orange soda | 8 oz glass | 12.00 | 331 |
| BREADS AND ROLLS: | |||
| Tortilla (wheat) | 1 medium size | 1.41 | 68 |
| Pizza crust | 1 slice | 3.50 | 73 |
| Tortilla (corn) | 1 medium size | 1.27 | 91 |
| White Bread | 1 slice-1/2" thick | 1.13 | 113 |
| Whole meal rye bread | 3/8" slice | 2.00 | 120 |
| Sourdough bread | 3/8" slice | 1.50 | 120 |
| Oat bran bread | 3/8" slice | 1.50 | 135 |
| Whole Wheat Bread | 1 slice-1/2" thick | 1.51 | 136 |
| Rye Bread | 3/8" slice | 1.50 | 150 |
| Banana Bread-sugarless | 1 slice (4"X4"X1") | 3.00 | 180 |
| 80% whole-kernel oat bread | 3/8" slice | 1.50 | 180 |
| Buckwheat bread | 3/8" slice | ||
| 80% whole-kernel barley bread | 3/8" slice | ||
| Pita bread | 8" diameter | 2.00 | 200 |
| Hamburger Bun | Top & bottom-5"diameter | 2.50 | 225 |
| 80% whole-kernel wheat bread | 3/8" slice | 2.25 | 225 |
| French Bread | 1 slice-1/2" thick | 2.00 | 300 |
| Bagel | 1 Medium size | 3.35 | 359 |
| BREAKFAST CEREALS: | |||
| All Bran | 1/2 cup | 1.00 | 90 |
| Muesli | 1 cup | 1.00 | 100 |
| Oatmeal (from rolled oats) | 1 cup | ||
| Special K | 1cup | 1.00 | 140 |
| Cheerios | 1 cup | 1.00 | 150 |
| Shredded Wheat | 1 cup | 1.00 | 150 |
| Grapenuts | 1 cup | 1.00 | 150 |
| Granola | 1 cup | ||
| Puffed Wheat | 1 cup | 1.00 | 160 |
| Kashi | 1 cup | ||
| Instant Oatmeal | 1 cup | 8.00 | 163 |
| Cream of Wheat-cooked | 1 cup | 8.00 | 163 |
| Total | 1 cup | 1.00 | 170 |
| Froot Loops | 1 cup | ||
| Corn Flakes | 1 cup | 1.00 | 210 |
| Rice Crispies | 1 cup | 1.00 | 220 |
| Rice Chex | 1 cup | 1.00 | 230 |
| Raisin Bran | 1 cup | 2.00 | 240 |
| CANDY: | |||
| Sugar-free Milk Chocolate | 2 squares (1'X1"X1/4") | ||
| Lifesaver | 1 piece | 0.10 | 21 |
| Dark Chocolate | 2 squares (1'X1"X1/4") | ||
| Peanut M&Ms | 1 Snack size package | 0.75 | 45 |
| Licorice | 1 twist | ||
| White chocolate | 2 squares (1'X1"X1/4") | 0.67 | 52 |
| Milk Chocolate | 2-1'X1" squares 1/4"thick | 1.00 | 72 |
| Jelly beans | 6 beans | 1.50 | 330 |
| Granola Bar- apple, cranberry | 1 bar | ||
| Snickers bar | 1 One regular size bar | 2.00 | 230 |
| CHIPS AND CRACKERS: | |||
| Potato Chips | Small bag | 1.00 | 66 |
| Corn Chips | 1 package | 1.00 | 102 |
| Pop corn | 4 cups | 1.00 | 120 |
| Rye crisps | 1 rectangle | 1.00 | 132 |
| Wheat thins | 4 small | 1.00 | 144 |
| Soda cracker | 2 regular size | 1.00 | 144 |
| Pretzels | Small bag | 1.00 | 160 |
| Rice Cakes | 3 regular size | ||
| DAIRY PRODUCTS: | |||
| Cheese | 2"X2"X1" Slice | 2.00 | 0 |
| Butter | 1 tablespoon | 0.25 | 0 |
| Margarine | Typical serving | 0.25 | 0 |
| Sour Cream | Typical serving | 2.00 | 0 |
| Yogurt-full fat (unsweetened) | 1/2 cup | 4.00 | 18 |
| Milk (whole) | 8 oz glass | 8.00 | 29 |
| Milk (skim) | 8 oz glass | ||
| Yogurt-low fat (sweetened) | 1/2 cup | 4.00 | 60 |
| Soy milk | 8 oz glass | ||
| Vanilla ice cream (high fat) | 1/2 cup | 4.00 | 72 |
| Milk (low fat chocolate) | 8 oz glass | 8.00 | 86 |
| Custard | 1/2 cup | ||
| Chocolate pudding | 1/2 cup | ||
| Chocolate ice cream (high fat) | 1/2 cup | ||
| Vanilla ice cream (low fat) | 1/2 cup | 4.00 | 120 |
| Frozen tofu | 1/2 cup | 4.00 | 400 |
| FRUIT: | |||
| Strawberries | 1 cup | 5.50 | 14 |
| Apricot | 1 Medium size | 2.00 | 25 |
| Grapefruit | 1 half | 4.50 | 34 |
| Plum | 1 Medium size | 3.00 | 37 |
| Nectarine | 1 Medium size | ||
| Cherries, dark | 8 Cherries | ||
| Kiwi fruit | 1 medium | 3.00 | 45 |
| Peach-canned in natural juice | 1/2 cup | ||
| Peach-fresh | 1 Medium size | 4.00 | 50 |
| Grapes | 1/2 cup | 2.50 | 50 |
| Pineapple | 1 slice (3/4" 3-1/2" wide) | 3.00 | 52 |
| Watermelon | 1 cup cubed | 5.50 | 55 |
| Cantelope | 1 cup cubed | ||
| Pear | 1 Medium size | 6.00 | 60 |
| Mango | 1/2 cup | 3.00 | 60 |
| Orange | 1 Medium size | 6.00 | 75 |
| Apricot-dried | 2 oz | ||
| Apple | 1 Medium size | 5.50 | 82 |
| Banana | 1 Medium size | 3.25 | 89 |
| Prunes-pitted, dried | 2 oz | ||
| Apple-dried | 2 oz | ||
| Peach-canned in heavy syrup | 1/2 cup | ||
| Raisins | 2 tablespoons | 1.00 | 140 |
| Figs | 3 medium | 2.00 | 160 |
| Dates | 5 medium | 1.50 | 315 |
| MEAT: | |||
| Beef | 10 oz steak | 10.00 | 0 |
| Pork | 2- 5oz chops | 10.00 | 0 |
| Chicken | 1 Breast | 10.00 | 0 |
| Fish | 8 oz fillet | 8.00 | 0 |
| Lamb | 3-4oz chops | ||
| MIXED MEALS: | |||
| Deluxe burger no bun | 1 medium size | ||
| Pizza-minus outer rim of crust | 1 slice | ||
| Wheat tortilla-bean filled | 1 tube | ||
| Chicken Nuggets | 4 oz | ||
| Deluxe burger minus top bun | 1 medium size | ||
| Cannelloni-spinach, ricotta | 2 tubes | ||
| Pizza-crust intact | 1 slice | ||
| Chili con carne | 1 cup | ||
| Veggie burger | 1 medium size | ||
| Deluxe hamburger | 1 medium size | ||
| Fillet-O-Fish Burger | 1 medium size | ||
| Chicken korma and rice | 10 oz | ||
| McChicken Burger | 1 medium size | ||
| NUTS: | |||
| Peanuts | 1/4 cup | 1.25 | 7 |
| Walnuts | 1/4 cup | ||
| Almonds | 1/4 cup | ||
| Cashews | 1/4 cup | 1.25 | 22 |
| PASTA: | |||
| Asian bean noodles | 1 cup | 5.00 | 125 |
| Spaghettie-whole grain | 1 cup | 5.00 | 133 |
| Vermicelli | 1 cup | 5.00 | 133 |
| Spaghetti (boiled 5 min) | 1 cup | 5.00 | 150 |
| Fettucine | 1 cup | 5.00 | 150 |
| Noodles (instant-2min) | 1cup | 5.00 | 158 |
| Capellini | 1 cup | 5.00 | 167 |
| Spaghetti (boiled 10-15 min) | 1 cup | 5.00 | 175 |
| Linguine | 1 cup | 5.00 | 192 |
| Macaroni | 1 cup | 5.00 | 192 |
| Rice Noodles | 1 cup | 5.00 | 192 |
| Spaghettie (boiled 20 min) | 1 cup | 5.00 | 225 |
| Macaroni and cheese (boxed) | 1 cup | 5.00 | 267 |
| Gnocchi | 1 cup | 5.00 | 275 |
| SOUPS: | |||
| Tomato soup | 1 cup | 8.00 | 58 |
| Minestrone | 1 cup | 8.00 | 67 |
| Lentil soup | 1 cup | 8.00 | 86 |
| Split pea soup | 1 cup | 8.00 | 154 |
| Black bean soup | 1 cup | 8.00 | 163 |
| SWEETENERS: | |||
| Artificial Sweeteners | t teaspoon | ||
| Honey | 1 teaspoon | 0.14 | 17 |
| Table Sugar | 1 round teaspoon | 0.14 | 30 |
| Syrup | 1/4 cup | ||
| VEGETABLES | |||
| Lettuce | 1 cup | 2.50 | 0 |
| Spinach | 1 cup | 2.50 | 0 |
| Cucumber | 1 cup | 6.00 | 0 |
| Mushrooms | 1/2 cup | 2.00 | 0 |
| Asparagus | 4 spears | 3.00 | 0 |
| Peppers | 1/2 medium size | 2.00 | 0 |
| Broccoli | 1/2 cup | 1.50 | 0 |
| Carrot (raw) | 1 Medium size (7-1/2" length) | 3.00 | 11 |
| Tomato | Medium size | 5.00 | 16 |
| Chickpeas-boiled | 2 tbsp | ||
| Peas | 1/4 cup | 1.50 | 17 |
| Chickpeas (boiled) | 1/2 cup | ||
| Carrot (boiled) | 2/3 cup | 3.00 | 22 |
| Fava beans | 1/2 cup | ||
| Lentils | 1/2 cup | 3.50 | 35 |
| Butter beans | 1/2 cup | 3.00 | 36 |
| Cannellini beans | 1/2 cup | ||
| Kidney Beans | 1/2 cup | 3.00 | 42 |
| Navy Beans | 1/2 cup | 3.00 | 42 |
| Beets | 1/2 cup | ||
| Parsnips | 1/2 cup | ||
| Lima beans | 1/2 cup | 3.00 | 60 |
| Refried Pinto Beans | 1/2 cup | 3.00 | 60 |
| Black-eyed Beans | 1/2 cup | 3.00 | 78 |
| Yam | 1/2 cup | 5.00 | 130 |
| Quinoa | 1 cup | ||
| Potato (instant mashed) | 3/4 cup | 5.00 | 170 |
| Sweet Potato | 1/2 cup | 5.00 | 170 |
| Corn on the cob | 1 ear | 5.30 | 180 |
| Couscous | 1/2 cup | 4.00 | 184 |
| Rice cakes | 1 medium size | 1.00 | 204 |
| French Fries | Medium serving (McDonald's) | 5.25 | 231 |
| Brown and wild rice mix | 1 cup | ||
| Brown rice | 1 cup | 6.50 | 234 |
| Baked Potato | 1 medium | 5.00 | 260 |
| Basmati Rice | 1 cup | 6.50 | 286 |
| White Rice | 1 cup | 6.50 | 299 |
| Sticky white rice | 1 cup | ||
| MISCELLANEOUS | |||
| Eggs | Typical serving | 1.41 | 0 |
| Salad Dressing | Typical serving | 2.00 | 0 |
| Agave | 2 tsp | ||
| Cane Sugar | 1 level tsp |
