The Encyclopedia of Natural Medicine, 3rd Ed.

APPENDIX B

GLYCEMIC INDEX, CARBOHYDRATE CONTENT, AND GLYCEMIC LOAD OF SELECTED FOODS

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A complete list of the glycemic index and glycemic load of all tested foods is beyond the scope of this book; it would be a book in itself. So we have selected the most common foods. This listing will give you a general sense of what are high-GL and low-GL foods. We have listed the items by food groups, from low to high glycemic loads. You may notice that certain food groups are not listed. For example, you won’t see nuts, seeds, fish, poultry, and meats listed, because these foods have little impact on blood sugar levels as they are low in carbohydrates.

If you would like to see an even more complete listing, visit www.mendosa.com, a free website operated by the medical writer Rick Mendosa. It is an excellent resource.

FOOD

GI

CARBOHYDRATES (G)

FIBER (G)

GL

BEANS (LEGUMES)

       

Soybeans, cooked, 1/2 cup, 100 g

14

12

7.0

1.6

Peas, green, fresh, frozen, boiled, 1/2 cup, 80 g

48

5

2.0

2.0

Beans, navy,, white, boiled, 1/2 cup, 90 g

38

11

6.0

4.2

Beans, lima, boiled, 1/2 cup, 90 g

27

18

7.3

4.8

Peas, split, yellow, boiled, 1/2 cup, 90 g

32

16

4.7

5.1

Lentils, 1/2 cup, 100g

28

19

3.7

5.3

Beans, lima, baby, 1/2 cup cooked, 85 g

32

17

4.5

5.4

Beans, black, canned, 1/2 cup, 95 g

45

15

7.0

5.7

Beans, pinto, canned, 1/2 cup, 95 g

45

13

6.7

5.8

Chickpeas, canned, drained, 1/2 cup, 95 g

42

15

5.0

6.3

Beans, kidney, canned and drained, 1/2 cup, 95 g

52

13

7.3

6.7

Beans, broad, frozen, boiled, 1/2 cup, 80 g

79

9

6.0

7.1

Peas, dried, boiled, 1/2 cup, 70 g

22

4

4.7

8.0

Baked beans, canned in tomato sauce, 1/2 cup, 120 g

48

21

8.8

10.0

Black-eyed peas, soaked, boiled, 1/2 cup, 120 g

42

24

5.0

10.0

BREAD

       

Multigrain, unsweetened, 1 slice, 30 g

43

9

1.4

4.0

Oat bran and honey loaf, 1 slice, 40 g

31

14

1.5

4.5

Sourdough, rye, 1 slice, 30 g

48

12

0.4

6.0

Stone-ground whole wheat, 1 slice, 30 g

53

11

1.4

6.0

Wonder, enriched white, 1 slice, 20 g

73

10

0.4

7.0

Sourdough, wheat, 1 slice, 30 g

54

14

0.4

7.5

Pumpernickel, 1 slice, 60 g

41

21

0.5

8.6

Whole wheat, 1 slice, 35 g

69

14

1.4

9.6

Healthy Choice, hearty 7-grain, 1 slice, 38 g

56

18

1.4

10.0

White (wheat flour), 1 slice, 30 g

70

15

0.4

10.5

Healthy Choice, 100% whole grain, 1 slice, 38 g

62

18

1.4

11.0

Gluten-free multigrain, 1 slice, 35 g

79

15

1.8

12.0

French baguette, 30 g

95

15

0.4

14.0

Hamburger bun, 1, 50 g

61

24

0.5

15.0

Rye, 1 slice, 50 g

65

23

0.4

15.0

Light rye, 1 slice, 50 g

68

23

0.4

16.0

Dark rye, black, 1 slice, 50 g

76

21

0.4

16.0

Croissant, 1, 50 g

67

27

0.2

18.0

Kaiser roll, 1, 50 g

73

25

0.4

18.0

Pita, 1, 65 g

57

38

0.4

22.0

Bagel, 1, 70 g

72

35

0.4

25.0

BREAKFAST CEREALS

       

Oat bran, raw, 1 tablespoon, 10 g

55

7

1.0

4.0

Bran with psyllium, 1/3 cup, 30 g

47

12

12.5

5.6

Bran, 1/3 cup, 30 g

58

14

14.0

8.0

All-Bran Soy ’n Fiber, 1/2 cup, 45 g

33

26

7.0

8.5

All-Bran, 1/2 cup, 40 g

42

22

6.5.

9.2

Oatmeal, cooked with water, 1 cup, 245 g

42

24

1.6

10.0

Shredded Wheat, 1/3 cup, 25 g

67

18

1.2

12.0

Kellogg’s Frosted Mini-Wheats (whole wheat), 1 cup, 30 g

58

21

4.4

12.0

All-Bran Fruit ’n Oats, 1/2 cup, 45 g

39

33

6.0

13.0

Weetabix, 2, 30 g

69

19

2.0

13.0

Cheerios, 1/2 cup, 30 g

74

20

2.0

15.0

Kellogg’s Frosted Flakes, 3/4 cup, 30 g

55

27

1.0

15.0

Corn Bran, 1/2 cup, 30 g

75

20

1.0

15.0

Kellogg’s Honey Smacks, 3/4 cup, 30 g

56

27

1.0

15.0

Total, 30 g

76

22

2.0

16.7

Healthwise for Heart Health, 45 g

48

35

2.0

16.8

Puffed wheat, 1 cup, 30 g

80

22

2.0

17.6

Bran flakes, 3/4 cup, 30 g

74

24

2.0

18.0

Kellogg’s Crunchy Nut, 3/4 cup, 30 g

72

25

2.0

18.0

Froot Loops, 1 cup, 30 g

69

27

1.0

18.0

Cocoa Pops, 3/4 cup, 30 g

77

26

1.0

20.0

Corn Chex, 1 cup, 30 g

83

25

1.0

20.8

Just Right, 3/4 cup, 30 g

60

36

2.0

21.6

Cornflakes, 1 cup, 30 g

84

26

0.3

21.8

Rice Krispies, 1 cup, 30 g

82

27

0.3

22.0

Rice Chex, 1 cup, 30 g

89

25

1.0

22.0

Kellogg’s Crispix, 1 cup, 30 g

87

26

1.0

22.6

Kellogg’s Just Right Just Grains, 1 cup, 45 g

62

38

2.0

23.5

Oats’n Honey, 1 cup, 45 g

77

31

2.0

24.0

Raisin bran, 1 cup, 45 g

73

35

4.0

25.5

Grape Nuts, 1/2 cup, 58 g

71

47

2.0

33.3

CAKE

       

Cake, angel food, 1 slice, 30 g

67

17

<1.0

11.5

Cake, sponge, 1 slice, 60 g

46

32

<1.0

14.7

Cake, cupcake, with icing and cream filling, 1, 38 g

73

26

<1.0

19.0

Cake, chocolate fudge (Betty Crocker), 73 g cake + 33 g frosting

38

54

<1.0

20.5

Cake, banana, 1 slice, 80 g

47

46

<1.0

21.6

Cake, pound, 1 slice, 80 g

54

42

<1.0

22.6

Cake, French vanilla (Betty Crocker), 73 g Cake + 33 g frosting

42

58

<1.0

24.4

Cake, Lamingtons, 1, 50 g

87

29

<1.0

25

Cake, flan, 1 slice, 80 g

65

55

<1.0

35.8

Scones, made from mix, 1, 40 g

92

90

<1.0

83.0

CRACKERS

       

Kavli, 4, 20 g

71

13

3.0

9.2

Breton wheat, 6, 25 g

67

14

2.0

9.4

Ryvita or Wasa (regular), 2, 20 g

69

16

3.0

11.0

Stoned Wheat Thins, 5, 25 g

67

17

1.0

11.4

Premium soda, 3, 25 g

74

17

0.0

12.5

Water, 5, 25 g

78

18

0.0

14.0

Graham, 1, 30 g

74

22

1.4

16.0

Rice cake, 2, 25 g

82

21

0.4

17.0

MILK, SOY MILK, AND JUICES

       

Milk, full fat, 1 cup, 250 ml

27

12

0.0

3.0

Milk, soy, 1 cup, 250 ml

31

12

0.0

3.7

Milk, skim, 1 cup, 250 ml

32

13

0.0

4.0

Juice, grapefruit, unsweetened, 1 cup, 250 ml

48

16

1.0

7.7

Nesquik chocolate powder, 3 teaspoons in 1 cup (250 ml) milk

55

14

0.0

7.7

Milk, chocolate, low fat, 1 cup, 250 ml

34

23

0.0

7.8

Juice, orange, 1 cup, 250 ml

46

21

1.0

9.7

Gatorade, 1 cup, 250 ml

78

15

0.0

11.7

Juice, pineapple, unsweetened, canned, 1 cup, 250 ml

46

27

1.0

12.4

Juice, apple, unsweetened, 1 cup, 250 ml

40

33

1.0

13.2

Ocean Spray cranberry juice cocktail, 1 cup, 250 ml

68

34

0.0

23.0

Coca-Cola, 12 ounces; 375 ml

63

40

0.0

25.2

Other soft drinks sweetened with sugar or high-fructose corn syrup, 12 ounces; 375 ml

68

51

0.0

34.7

Milk, sweetened condensed, 1/2 cup, 125 ml

61

90

0.0

55.0

FRUIT

       

Cherries, 20, 80 g

22

10

2.4

2.2

Plums, 3–4 small, 100 g

39

7

2.2

2.7

Peach, fresh, 1 large, 110 g

42

7

1.9

3.0

Apricots, fresh, 3 medium, 100 g

57

7

1.9

4.0

Apricots, dried, 5–6, 30 g

31

13

2.2

4.0

Kiwi, 1 raw, peeled, 80 g

52

8

2.4

4.0

Orange, 1 medium, 130 g

44

10

2.6

4.4

Peach, canned, in natural juice, 1/2 cup, 125 g

38

12

1.5

4.5

Pear, canned, in natural juice, 1/2 cup, 125 g

43

13

1.5

5.5

Watermelon, 1 cup, 150 g

72

8

1.0

5.7

Pineapple, fresh, 2 slices, 125 g

66

10

2.8

6.6

Apple, 1 medium, 150 g

38

18

3.5

6.8

Grapes, green, 1 cup, 100 g

46

15

2.4

6.9

Apple, dried, 30g

29

24

3.0

6.9

Prunes, pitted (Sunsweet), 6, 40 g

29

25

3.0

7.3

Pear, fresh, 1 medium, 150 g

38

21

3.1

8.0

Fruit cocktail, canned, in natural juice, 11/2 cup, 125 g

55

15

1.5

8.3

Apricots, canned, in light syrup, 1/2 cup, 125 g

64

13

1.5

8.3

Peach, canned, in light syrup, 1/2 cup, 125 g

52

18

1.5

9.4

Mango, 1 small, 150 g

55

19

2.0

10.4

Figs, dried, tenderized (water added), 50 g

61

22

3.0

13.4

Sultanas, 1/4 cup, 40 g

56

30

3.1

16.8

Banana, raw, 1 medium, 150 g

55

32

2.4

17.6

Raisins, 1/4 cup, 40 g

64

28

3.1

18.0

Dates, dried, 5, 40 g

103

27

3.0

27.8

GRAINS

       

Rice bran, extruded, 1 tablespoon, 10 g

19

3

1.0

0.6

Barley, pearl, boiled, 1/2 cup, 80 g

25

17

6.0

4.3

Millet, cooked, 1/2 cup, 120 g

71

12

1.0

8.5

Bulgur, cooked, 2/3 cup, 120 g

48

22

3.5

10.6

Rice, brown, steamed, 1 cup, 150 g

50

32

1.0

16.0

Couscous, cooked, 2/3 cup, 120 g

65

28

1.0

18.0

Rice, white, boiled, 1 cup, 150 g

72

36

0.2

26.0

Rice, arborio, white, boiled, 100 g

69

35

0.2

29.0

Rice, basmati, white, boiled, 1 cup, 180 g

58

50

0.2

29.0

Buckwheat, cooked, 1/2 cup, 80 g

54

57

3.5

30.0

Rice, instant, cooked, 1 cup, 180 g

87

38

0.2

33.0

Tapioca, steamed 1 hour, 100 g

70

54

<1.0

38.0

Tapioca, boiled with milk, 1 cup, 265 g

81

51

<1.0

41.0

Rice, jasmine, white, long grain, steamed, 1 cup, 180 g

109

39

0.2

42.5

ICE CREAM

       

Ice cream, low-fat French vanilla, 2 scoops, 50 g

38

15

0.0

5.7

Ice cream, full fat, 2 scoops, 50 g

61

10

0.0

6.1

JAM

       

Jam, no sugar, 1 tablespoon, 25 g

55

11

<1.0

6.0

Jam, sweetened, 1 tablespoon, 25 g

48

17

<1.0

8.0

MUFFINS AND PANCAKES

       

Muffin, chocolate butterscotch, from mix, 50 g

53

28

1.0

15.0

Muffin, apple, oat, and sultana, from mix, 50 g

54

28

1.0

15.0

Muffin, apricot, coconut, and honey, from mix, 50 g

60

27

1.5

16.0

Muffin, banana, oat, and honey, from mix, 50 g

65

28

1.5

18.0

Muffin, apple, 1 muffin, 80 g

44

44

1.5

19.0

Muffin, bran, 1 muffin, 80 g

60

34

2.5

20.0

Muffin, blueberry, 1 muffin, 80 g

59

41

1.5

24.0

Pancake, buckwheat, from dry mix, 1 small, 40 g

102

30

2.0

30.0

Pancake, from dry mix, 1 large, 80 g

67

58

1.0

39.0

PASTA

       

Tortellini, cheese, cooked, 1 cup, 180 g

50

21

2.0

10.5

Ravioli, meat filled, cooked, 1 cup, 220 g

39

30

2.0

11.7

Vermicelli, cooked, 1 cup, 180 g

35

45

2.0

15.7

Rice noodles, fresh, boiled, 1 cup, 176 g

40

44

0.4

17.6

Spaghetti, whole grain, cooked, 1 cup, 180 g

37

48

3.5

17.8

Fettucine, cooked, 1 cup, 180 g

32

57

2.0

18.2

Spaghetti, gluten-free, in tomato sauce, 1 small can, 220 g

68

27

2.0

18.5

Macaroni and cheese, packaged, cooked, 220 g

64

30

2.0

19.2

Star pastina, cooked, 1 cup, 180 g

38

56

2.0

21.0

Spaghetti, white, cooked, 1 cup, 180 g

41

56

2.0

23.0

Rice pasta, brown, cooked, 1 cup, 180 g

92

57

2.0

52.0

SUGARS

       

Fructose, 1 teaspoon, 10 g

23

10

0.0

2.3

Honey, 11/2 tablespoon, 10 g

58

16

0.0

4.6

Lactose, 1 teaspoon, 10 g

46

10

0.0

4.6

Sucrose, 1 teaspoon, 10 g

65

10

0.0

6.5

Glucose, 1 teaspoon, 10 g

102

10

0.0

10.2

Maltose, 1 teaspoon, 10 g

105

10

0.0

10.5

SNACKS

       

Corn chips, Doritos original, 50 g

42

33

<1.0

13.9

Snickers bar, 59 g

41

35

0.0

14.3

Tofu frozen dessert (nondairy), 100 g

115

13

<1.0

15.0

Real Fruit bar, strawberry, 20 g

90

17

<1.0

15.3

Twix bar (caramel), 59 g

44

37

<1.0

16.2

Pretzels, 50 g

83

22

<1.0

18.3

Mars bar, 60 g

65

41

0.0

26.6

SOUPS

       

Tomatoes, canned, 7/8 cup, 220 ml

38

15

1.5

6.0

Black bean, 7/8 cup, 220 ml

64

9

3.4

6.0

Lentil, canned, 7/8 cup, 220 ml

44

14

3.0

6

Split pea, canned, 7/8 cup, 220 ml

60

13

3.0

8

VEGETABLES

       

Carrots, raw, 1/2 cup, 80 g

16

6

1.5

1

Low-glycemic vegetables:

≈20

≈7

≈1.5

≈1.4

Asparagus, 1 cup cooked or raw

       

Bell peppers, 1 cup cooked or raw

       

Broccoli, 1 cup cooked or raw

       

Brussels sprouts, 1 cup cooked or raw

       

Cabbage, 1 cup cooked or raw

       

Cauliflower, 1 cup cooked or raw

       

Cucumber, 1 cup

       

Celery, 1 cup cooked or raw

       

Eggplant, 1 cup

       

Green beans, 1 cup cooked or raw

       

Kale, 1 cup cooked, 2 cups raw

       

Lettuce, 2 cups raw

       

Mushrooms, 1 cup

       

Spinach, 1 cup cooked or 2 cups raw

       

Tomatoes, 1 cup

       

Zucchini, 1 cup cooked or raw

       

Carrots, peeled, boiled, 1/2 cup, 70 g

49

3

1.5

1.5

Beets, canned, drained, 2–3 slices, 60 g

64

5

1.0

3.0

Pumpkin, peeled, boiled, 1/2 cup, 85 g

75

6

3.4

4.5

Parsnips, boiled, 1/2 cup, 75 g

97

8

3.0

8.0

Corn on the cob, sweet, boiled 20 minutes, 80 g

48

14

2.9

8.0

Corn, canned and drained, 1/2 cup, 80 g

55

15

3.0

8.5

Sweet potato, peeled, boiled, 80 g

54

16

3.4

8.6

Sweet corn, 1/2 cup boiled, 80 g

55

18

3.0

10.0

Potato, peeled, boiled, 1 medium, 120 g

87

13

1.4

10.0

Potato, with skin on, boiled, 1 medium, 120 g

79

15

2.4

11.0

Yam, boiled, 80 g

51

26

3.4

13.0

Potato, baked in oven, 1 medium, 120 g

93

15

2.4

14.0

Potatoes, mashed, 1/2 cup, 120 g

91

16

1.0

14.0

Potatoes, instant mashed, prepared, 1/2 cup

83

18

1.0

15.0

Potatoes, new, unpeeled, boiled, 5 small, 175 g

78

25

2.0

20.0

Cornmeal (polenta), 1/3 cup, 40 g

68

30

2.0

20.0

French fries, fine cut, small serving, 120g

75

49

1.0

36.0

Gnocchi, cooked, 1 cup, 145 g

68

71

1.0

48.0

YOGURT

       

Yogurt, low fat, artificially sweetened, 200 g

14

12

0.0

2.0

Yogurt, with fruit, 200 g

26

30

0.0

8.0

Yogurt, low fat, 200 g

33

26

0.0

8.5