Below is a glycemic index chart and glycemic load chart for common foods. These measurements indicate a food’s effect on blood sugar levels. First though is a brief discussion of the primary difference between the two metrics.
Glycemic Index
The Glycemic Index ranges from 0 to 100. It indicates a food’s effect on blood glucose. Lower values tell you that a food effects blood glucose less. Higher values tell you that a food effects blood glucose more. A GI of 0 to 55 is considered low, a GI of 56 to 69 is considered medium, and a GI of 70 to 100 is considered high.
Foods with carbohydrates that are broken down more slowly and help maintain steady blood sugar levels have low GIs. Foods with carbohydrates that are broken down more quickly and lead to rapid elevations in blood sugar levels have high GIs. Individuals should do their best to consume foods that provide low to medium glycemic indexes in order to minimize rapid elevations in blood sugar levels.
Glycemic Load
Unfortunately, the glycemic index fails to account for the quantity of carbohydrates in a serving of food. Therefore, it can sometimes be misleading because it does not account for the quantity of a particular food that is consumed. The glycemic load solves this problem by measuring the quantity of carbohydrates in each serving of a particular food and then multiplying it by the GI of that food.
The Glycemic Load (GL) ranges from 1 to 20+. A GL of 1 to 10 is low; 11 to 19 is medium, and 20+ is high. Individuals should do their best to consume foods that provide low to medium glycemic loads in order to minimize rapid elevations in blood sugar levels. Check out the glycemic index chart and glycemic load chart for common foods. Use it to select low to medium glycemic foods.
Glycemic Index Chart and Glycemic Load Chart
| Food |
GI |
GL/Serving |
|
| Beverages | |||
| Apple juice |
40 |
12 |
|
| Cola |
58 |
15 |
|
| Gatorade |
78 |
12 |
|
| Grapefruit juice |
48 |
11 |
|
| Milk |
27 |
3 |
|
| Orange juice |
50 |
13 |
|
| Soy Milk |
44 |
8 |
|
| Tomato juice |
38 |
4 |
|
| Fruit | |||
| Apple |
38 |
6 |
|
| Banana |
52 |
12 |
|
| Cantaloupe |
65 |
8 |
|
| Grapes |
46 |
8 |
|
| Grapefruit |
25 |
3 |
|
| Mango |
51 |
8 |
|
| Orange |
42 |
5 |
|
| Peach |
42 |
5 |
|
| Pear |
38 |
4 |
|
| Pineapple |
59 |
7 |
|
| Prunes |
29 |
10 |
|
| Raisins |
64 |
28 |
|
| Strawberries |
40 |
1 |
|
| Watermelon |
72 |
4 |
|
| Cereals/Grains/Pasta | |||
| All-BranTM |
55 |
12 |
|
| Corn FlakesTM |
93 |
23 |
|
| CheeriosTM |
74 |
13 |
|
| Oatmeal (Instant) |
70 |
24 |
|
| Oatmeal (Slow Cooked) |
55 |
13 |
|
| Raisin BranTM |
61 |
12 |
|
| Special KTM |
69 |
14 |
|
| Bagel (white) |
72 |
25 |
|
| Brown rice |
50 |
16 |
|
| Couscous |
65 |
9 |
|
| French bread |
95 |
30 |
|
| Kaiser Roll |
73 |
21 |
|
| Muesli |
66 |
16 |
|
| Muffin (blueberry) |
59 |
30 |
|
| Muffin (bran) |
60 |
30 |
|
| Quinoa |
53 |
13 |
|
| Pumpernickel bread |
56 |
7 |
|
| Rye bread |
50 |
6 |
|
| Tortilla (corn) |
52 |
12 |
|
| Tortilla (wheat) |
30 |
8 |
|
| White Bagel |
72 |
25 |
|
| White bread |
73 |
10 |
|
| White rice |
89 |
43 |
|
| 100% Whole-wheat bread |
51 |
7 |
|
| Spaghetti (white) |
58 |
26 |
|
| Spaghetti (whole-wheat) |
37 |
16 |
|
| Vegetables | |||
| Beets |
64 |
5 |
|
| Broccoli* |
Very Low |
1 |
|
| Cabbage* |
Very Low |
1 |
|
| Carrot |
47 |
3 |
|
| Cauliflower* |
Very Low |
1 |
|
| Corn |
54 |
9 |
|
| Green Beans* |
Very Low |
1 |
|
| Mushrooms* |
Very Low |
1 |
|
| Peas |
48 |
3 |
|
| Potato (White) |
85 |
26 |
|
| Spinach* |
Very Low |
1 |
|
| Sweet Potato |
61 |
17 |
|
| Tomato* |
Very Low |
1 |
|
| Yam |
37 |
13 |
|
| Beans/Peas | |||
| Black beans |
29 |
9 |
|
| Chickpeas |
28 |
8 |
|
| Kidney beans |
28 |
7 |
|
| Lentils |
29 |
5 |
|
| Pinto beans |
42 |
10 |
|
| Soybeans |
18 |
1 |
|
| Split peas |
32 |
6 |
|
| Meats | |||
| Beef | All meats listed here contain negligible amounts of carbohydrates; therefore, the glycemic index and glycemic load for all meats is ZERO. | ||
| Pork | |||
| Lamb | |||
| Veal | |||
| Chicken | |||
| Turkey | |||
| Seafood | |||
| Cod | All seafood products listed here contain negligible amounts of carbohydrates; therefore, the glycemic index and glycemic load for all seafood products is ZERO. | ||
| Flounder | |||
| Halibut | |||
| Salmon | |||
| Sea Bass | |||
| Trout | |||
| Tuna | |||
| Lobster | |||
| Clams | |||
| Shrimp | |||
| Nuts/Seeds | |||
| Almonds | Nuts & seeds contain very small amounts of carbohydrates.The glycemic index for all nuts & seeds is very low (typically between 0-20).The glycemic load for all nuts & seeds is also very low (typically 0-1). | ||
| Cashews | |||
| Peanuts | |||
| Pecans | |||
| Pistachio nuts | |||
| Walnuts | |||
| Flax seeds | |||
| Pumpkin seeds | |||
| Sunflower seeds | |||
External Resources: Harvard Health: Glycemic Index Chart and Glycemic Load Chart
