Glycemic Index by Glycemic Load Chart
Glycemic Index by Glycemic Loa d
First Number in Parentheses is GL, Second is GI
GL: Low=1-10, Mid=11-19, High=20+ GI: Low=1-55, Mid=56-69, High=70-100
LOW GI MED GI HI GI
LOW GL
All-bran cereal (8,42)
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Green peas (3, 48)
Kidney beans (7,28)
Nopal (0,7)
Oranges (5,42)
Peaches (5,42)
Peanuts (1,14)
Pears (4,38)
Pinto beans (10,39)
Red lentils (5, 26)
Strawberrie s (1,40)
Sweet corn (9,54)
Beets (5,64)
Cantaloupe (4,65)
Pineapple (7,59)
Sucrose (table sugar) (7,68)
Popcorn (8,72)
Watermelon (4,72)
Whole wheat flour bread (9,71)
White wheat flour bread (1 0,70)
MED GL
Apple juice (11,40)
Bananas (12, 52)
Buckwheat (16,54)
Fettucine (18,40)
Navy beans (12,38)
Orange jui ce (12,50)
Parboiled rice (17,47)
Pearled barley (11,25)
Sourdough wheat bread (15,54)
Life cereal (16,66)
New potatoes (12,57)
Sweet potatoes (17,61)
Wild rice (18,57)
Cheerios (15,74)
Shredded wheat (15,75)
HI GL
Linguine (2 3,52)
Macaroni (23,47)
Spaghetti (20, 42)
Couscous (23,65)
White rice (23,64)
Baked Russet potatoes (26,85)
Cornflakes (21,81)
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