Food Serving Glycemic Ratio

Size Load
GL GL GL
> < <

(grams) per Serving 15 15 10

Bakery Products and Breads Bakery Products and Bakery Products and Bakery Products and
Breads Breads Breads
Apple pie, made without sugar 60 9 0.15 Apple pie, made without Apple pie, made without
Wheat tortilla 50 8 0.16 Wheat tortilla Wheat tortilla
Pumpernickel bread, Whole grain 30 6 0.20 Pumpernickel bread, Whole Pumpernickel bread, Whole
grain grain
Banana cake, made without sugar 80 16 0.20 Banana cake, made without
sugar
Vanilla cake, made from packet 111 24 0.22 Vanilla cake, made from
mix with vanilla frosting packet mix with vanilla
frosting
Apple pie, made with sugar 60 13 0.22 Apple pie, made with sugar
Banana cake, made with sugar 80 18 0.23 Banana cake, made with
sugar
Coarse barley bread, 75% kernels 30 7 0.23 Coarse barley bread, 75% Coarse barley bread, 75%
kernels kernels
100% Whole Grain™ bread 30 7 0.23 100% Whole Grain™ bread 100% Whole Grain™ bread
(Natural Ovens) (Natural Ovens) (Natural Ovens)
Corn tortilla 50 12 0.24 Corn tortilla
Sponge cake, plain 63 17 0.27 Sponge cake, plain
Waffles, Aunt Jemima 35 10 0.29 Waffles, Aunt Jemima
Hamburger bun, white 30 9 0.30 Hamburger bun, white Hamburger bun, white
Whole-wheat bread 30 9 0.30 Whole-wheat bread Whole-wheat bread
White bread, wheat flour 30 10 0.33 White bread, wheat flour
Wonder™, enriched white bread, 30 10 0.33 Wonder™, enriched white
wheat flour bread, wheat flour
Pita bread, white 30 10 0.33 Pita bread, white
Bagel, white, frozen, reheated 70 25 0.36 Bagel, white, frozen,
reheated
Kaiser roll 30 12 0.40 Kaiser roll
50% cracked wheat kernel bread 30 12 0.40 50% cracked wheat kernel
bread
Baquette, white, plain 30 15 0.50 Baquette, white, plain
Beverages Beverages Beverages Beverages
Tomato juice, canned, no added 250 4 0.02 Tomato juice, canned, no Tomato juice, canned, no
sugar added sugar added sugar
Grapefruit juice, unsweetened 250 11 0.04 Grapefruit juice,
Apple juice, unsweetened, 250 12 0.05 Apple juice, unsweetened,
average average
Orange juice, average 250 13 0.05 Orange juice, average
Coca Cola® soda, average 250 15 0.06 Coca Cola® soda, average
Fanta® orange soft drink 250 23 0.09 Fanta® orange soft drink
Cranberry juice cocktail (Ocean 250 24 0.10 Cranberry juice cocktail
Spray®) (Ocean Spray®)
Lucozade®, original (sparkling 250 40 0.16 Lucozade®, original
glucose energy drink) (sparkling glucose energy
drink)
Breakfast Cereals and Related Breakfast Cereals and Breakfast Cereals and Breakfast Cereals and
Products Related Products Related Products Related Products
Oatmeal, average 250 13 0.05 Oatmeal, average
Cream of Wheat™ (Nabisco) 250 17 0.07 Cream of Wheat™ (Nabisco)
Instant oatmeal, average 250 17 0.07 Instant oatmeal, average
Cream of Wheat™ Instant 250 22 0.09 Cream of Wheat™ Instant
(Nabisco) (Nabisco)
All-Bran™, average 30 4 0.13 All-Bran™, average All-Bran™, average
Raisin Bran™, (Kellogg's) 30 12 0.40 Raisin Bran™, (Kellogg's)
Special K™ (Kellogg's) 30 14 0.47 Special K™ (Kellogg's)
Grapenuts™, average 30 15 0.50 Grapenuts™, average
Muesli, average 30 16 0.53 Muesli, average
Puffed Wheat, average 30 16 0.53 Puffed Wheat, average
Coco Pops™, average 30 20 0.67 Coco Pops™, average
Cornflakes™, average 30 21 0.70 Cornflakes™, average
Grains Grains Grains Grains
Pearled barley, average 150 11 0.07 Pearled barley, average
Bulgur (cracked wheat), boiled 150 12 0.08 Bulgur (cracked wheat),
White rice, converted (Uncle 150 14 0.09 White rice, converted (Uncle
Ben's®) Ben's®)
Sweet corn on the cob, average 150 17 0.11 Sweet corn on the cob,
average
Brown rice, average 150 18 0.12 Brown rice, average
Couscous, average 150 23 0.15 Couscous, average
White rice, average 150 23 0.15 White rice, average
Quick cooking white basmati 150 23 0.15 Quick cooking white basmati
Whole wheat kernels, boiled 50 14 0.28 Whole wheat kernels, boiled
Cookies and Crackers Cookies and Crackers Cookies and Crackers Cookies and Crackers
Shortbread 25 10 0.40 Shortbread
Rye crisps, average 25 11 0.44 Rye crisps, average
Soda crackers 25 12 0.48 Soda crackers
Graham crackers 25 14 0.56 Graham crackers
Vanilla wafers 25 14 0.56 Vanilla wafers
Rice cakes, puffed 25 17 0.68 Rice cakes, puffed
Dairy Products and Dairy Products and Dairy Products and Dairy Products and
Alternatives Alternatives Alternatives Alternatives
Milk, full fat 250 3 0.01 Milk, full fat Milk, full fat
Milk, skim 250 4 0.02 Milk, skim Milk, skim
Reduced-fat yogurt with fruit, 200 7 0.04 Reduced-fat yogurt with fruit, Reduced-fat yogurt with fruit,
average average average
Ice cream, premium 50 4 0.08 Ice cream, premium Ice cream, premium
Ice cream, regular 50 8 0.16 Ice cream, regular Ice cream, regular
Fruits Fruits Fruits
Grapefruit 120 3 0.03 Grapefruit Grapefruit
Pear, average 120 4 0.03 Pear, average Pear, average
Watermelon 120 4 0.03 Watermelon Watermelon
Orange, average 120 5 0.04 Orange, average Orange, average
Peach, average 120 5 0.04 Peach, average Peach, average
Pear, canned in pear juice 120 5 0.04 Pear, canned in pear juice Pear, canned in pear juice
Apple, raw 120 6 0.05 Apple, raw Apple, raw
Grapes, average 120 8 0.07 Grapes, average Grapes, average
Peach, canned in light syrup 120 9 0.08 Peach, canned in light syrup Peach, canned in light syrup
Banana, ripe (all yellow) 120 13 0.11 Banana, ripe (all yellow)
Prunes, pitted 60 10 0.17 Prunes, pitted
Raisins 60 28 0.47 Raisins
Dates, dried 60 42 0.70 Dates, dried
Beans and Nuts Beans and Nuts Beans and Nuts Beans and Nuts
Soy beans, average 150 1 0.01 Soy beans, average Soy beans, average
Peanuts, average 50 1 0.02 Peanuts, average Peanuts, average
Lentils, boiled 150 5 0.03 Lentils, boiled Lentils, boiled
Baked beans, average 150 7 0.05 Baked beans, average Baked beans, average
Black beans 150 7 0.05 Black beans Black beans
Kidney beans, average 150 7 0.05 Kidney beans, average Kidney beans, average
Chickpeas, average 150 8 0.05 Chickpeas, average Chickpeas, average
Cashews, salted 50 3 0.06 Cashews, salted Cashews, salted
Chickpeas, canned in brine 150 9 0.06 Chickpeas, canned in brine Chickpeas, canned in brine
Navy beans, average 150 12 0.08 Navy beans, average
Black-eyed peas, average 150 13 0.09 Black-eyed peas, average
Pasta and Noodles Pasta and Noodles Pasta and Noodles Pasta and Noodles
Spaghetti, wholemeal, boiled, 180 16 0.09 Spaghetti, wholemeal,
average boiled, average
Fettuccini, average 180 18 0.10 Fettuccini, average
Spaghetti, white, boiled 5 180 18 0.10 Spaghetti, white, boiled 5
minutes, average minutes, average
Macaroni, average 180 23 0.13 Macaroni, average
Spaghetti, white, boiled 20 180 27 0.15 Spaghetti, white, boiled 20
minutes, average minutes, average
Macaroni and Cheese (Kraft) 180 32 0.18 Macaroni and Cheese (Kraft)
Snack Foods Snack Foods Snack Foods Snack Foods
M&M's®, peanut 30 6 0.20 M&M's®, peanut M&M's®, peanut
Potato chips, average 50 11 0.22 Potato chips, average
Snickers Bar® 60 19 0.32 Snickers Bar®
Corn chips, plain, salted, average 50 17 0.34 Corn chips, plain, salted,
average
Microwave popcorn, plain, 20 8 0.40 Microwave popcorn, plain, Microwave popcorn, plain,
average average average
Pretzels, oven-baked 30 16 0.53 Pretzels, oven-baked
Fruit Roll-Ups® 30 24 0.80 Fruit Roll-Ups®
Vegetables Vegetables Vegetables Vegetables
Green peas, average 80 3 0.04 Green peas, average Green peas, average
Carrots, average 80 3 0.04 Carrots, average Carrots, average
Yam, average 150 13 0.09 Yam, average
Boiled white potato, average 150 14 0.09 Boiled white potato, average
Instant mashed potato, average 150 17 0.11 Instant mashed potato,
average
Sweet potato, average 150 17 0.11 Sweet potato, average
Parsnips 80 12 0.15 Parsnips
Baked russet potato, average 150 26 0.17 Baked russet potato,
Miscellaneous Miscellaneous Miscellaneous Miscellaneous
Hummus (chickpea salad dip) 30 0 - Hummus (chickpea salad dip) Hummus (chickpea salad dip)
Chicken nuggets, frozen, 100 7 0.07 Chicken nuggets, frozen, Chicken nuggets, frozen,
reheated in microwave oven, 5 reheated in microwave oven, reheated in microwave oven,
minutes 5 minutes 5 minutes
Pizza, Super Supreme (Pizza Hut) 100 9 0.09 Pizza, Super Supreme (Pizza Pizza, Super Supreme (Pizza
Hut) Hut)
Pizza, plain baked dough, served 100 22 0.22 Pizza, plain baked dough,
with Parmesan cheese and served with Parmesan
tomato sauce cheese and tomato sauce
Honey, average 25 10 0.40 Honey, average