Glycemic Index Load Chart

Glycemic Index is a measure of how fast a food increases the blood sugar.
Glycemic Load is the measure of the blood sugar raising power per serving of food.
****Use the Glycemic Load number to balance your blood sugar.****
Recommendation: Keep glycemic load points under 50 per day for blood sugar control.
Glycemic Index Carbs (grams Glycemic Load
(glucose =100) per serving) Per serving
High 70 or more 20
Medium 56 to 69 11 to 19
Low 55 or less 10 or less
Fruits
Apple, 1 average 38 16.0 6
Apple pie 44 29.5 13
Banana, 1 whole 51 26.5 14
Banana cake 47 24.5 12
Cantaloupe 63 6.0 4
Orange 42 12.0 5
Pineapple 65 19.0 12
Raisins, 1/2 cup 64 44.0 28
Watermelon 72 6.0 4
Vegetables
Asparagus (6 spears) 8 4.0 1
Broccoli, 1/2 cup steamed 6 2.0 1
Cabbage, 1 cup raw 6 7.5 1
Carrots, 1 cup raw 47 6.0 3
Corn on the cob, 1 ear 53 29.0 15
French Fries, 1/2 cup 75 29.0 22
Green Beans, 1/2 cup boiled 28 5.0 1
Green Peas, 1/2 cup boiled 48 6.0 3
Baked Potato, white 85 30.5 26
Spinach, 1/2 cup steamed 6 3.5 1
Sweet Potato 61 28.0 17
Tomatoes, 1 cup raw 6 5.0 1
Grains
Bagel, white, 2 oz. 72 32.0 23
Corn tortilla 52 23.0 12
Hamburger bun 61 15.0 9
Macaroni and Cheese 64 50.0 32
Pumpernickel bread, 1 slice 50 15.0 8
Rice, brown, 1 cup cooked 55 33.0 18
Rice, white, 1 cup cooked 64 36.0 23
Spaghetti, boiled, 1 cup 44 40.0 18
Waffles, one 7" round 76 27.0 21
White bread, 1 slice 73 14.0 10
Whole Grain bread, 1 slice 51 14.0 7
Glycemic Index / Glycemic Load Chart
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