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The Glycemic Index Explained
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What are you eating? Glycemic ratings of common foods
SLOWER ACTING CARBOHYDRATE
Low GI (55 or less)
Low GL (10 or less) | Food Item | Glycemic Index
Glucose = 100 | Glycemic Load
Per serving | Serving Size
(g) |
| Fruit and Fruit Products: |
Apples |
32 |
5 |
120g |
| |
Grapefruit |
25 |
2 |
120g |
| |
Oranges |
40 |
4 |
120g |
| |
Peaches |
28 |
2 |
120g |
| |
Pears |
34 |
4 |
120g |
| |
Plums |
24 |
2 |
120g |
| |
Mangos |
51 |
8 |
120g |
| |
Apricots, dried |
30 |
8 |
60g |
| Vegetables: |
Carrots, boiled |
41 |
2 |
80g |
| |
Corn on cob, boiled |
48 |
5 |
50g |
| Legumes and Nuts: |
Butter beans, canned |
36 |
4 |
75g |
| |
Chickpeas, canned |
38 |
4 |
70g |
| |
Hummus |
6 |
1 |
30g |
| |
Red Kidney Beans, canned |
36 |
5 |
75g |
| |
Soya Beans, boiled |
20 |
1 |
150g |
| |
Split Peas, boiled |
32 |
4 |
150g |
| |
Cashew nuts, salted |
22 |
3 |
50g |
| |
Peanuts |
13 |
1 |
50g |
| Grains and Breads: |
Tortilla, wheat |
30 |
6 |
50g |
| |
All-bran, Kellogg's |
30 |
6 |
30g |
| |
Toasted Muesli |
43 |
7 |
30g |
| |
Popcorn, plain, microwave |
55 |
4 |
20g |
| |
Mixed-Grain Bread |
34 |
4 |
30g |
| |
Wheat crispbread |
55 |
9 |
25g |
| Miscellaneous: |
Honey, Yellow box |
35 |
7 |
25g |
| |
Honey, Iron Bark |
48 |
10 |
25g |
| |
Nutella |
33 |
4 |
20g |
| |
Fruche |
34 |
7 |
150g |
| |
Milo, made with full-cream milk |
35 |
8 |
258g |
| |
Pizza Hut, Super Supreme, pan pizza |
36 |
8 |
100g |
MEDIUM ACTING CARBOHYDRATE
Medium GI (56 to 69)
Medium GL (11 to 19) | Food Item | Glycemic Index
Glucose = 100 | Glycemic Load
Per serving | Serving Size
(g) |
| Fruit and Fruit Products: |
Banana |
58 |
14 |
120g |
| |
Grapes, black |
59 |
11 |
120g |
| |
Apple juice |
44 |
12 |
262g |
| Vegetables: |
Potato, boiled |
56 |
11 |
150g |
| |
Sweet potato, boiled |
44 |
11 |
150g |
| Grains and Breads: |
Corn chips |
42 |
11 |
50g |
| |
|
|
|
|
| Cereals: |
Froot Loops, Kellogg's |
69 |
18 |
30g |
| |
Just Right, Kellogg's |
60 |
12 |
30g |
| |
Special K, Kellogg's |
54 |
11 |
30g |
| Miscellaneous: |
Milk Chocolate, Dove |
45 |
14 |
50g |
FAST ACTING CARBOHYDRATES
High GI (70 or more)
High GL (20 or more) | Food Item | Glycemic Index
Glucose = 100 | Glycemic Load
Per serving | Serving Size
(g) |
| Fruit and Fruit Products: |
Dates, dried |
103 |
42 |
60g |
| |
Sultanas |
56 |
25 |
60g |
| Vegetable Products: |
French Fries, frozen, reheated |
75 |
50 |
150g |
| Grains and Breads: |
Basmati rice |
58 |
24 |
150g |
| |
Jasmine rice |
109 |
46 |
150g |
| |
Gluten-free Rice & Corn Pasta |
76 |
34 |
180g |
| |
Corn Thins |
87 |
17 |
25g |
| |
White Bread |
70 |
9 |
30g |
| Cereals: |
Corn Flakes |
77 |
19 |
30g |
| |
Coco Pops, Kellogg's |
77 |
20 |
30g |
| |
Weet-Bix, Sanitarium |
69 |
13 |
30g |
| |
Instant Oats, Uncle Toby's, cooked with water |
82 |
28 |
60g (dry) |
| Miscellaneous: |
Jelly Beans |
80 |
20 |
30g |
| |
Skittles lollies |
70 |
21 |
30g |
Next: Putting the glycemic index into practice
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