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    Glycemic Index and Glycemic Load

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    Glycemic Index and Glycemic Load

    Uploaded by

    api-263065855
    569 views4 pages

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    glycemic index and glycemic load

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    569 views4 pages

    Glycemic Index and Glycemic Load

    Uploaded by

    api-263065855

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    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, frozen 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)
    9510 250 mL 40
    Apple juice, unsweetened,
    average
    44 250 mL 30
    Cranberry juice cocktail (Ocean 68 250 mL 24
    Spray)
    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, 42 180 17


    average
    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

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