PrintSelect GI Values
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| Glycemic Index (GI) and Glycemic Load (GL) Values for Select Foods GI: Low=55 or lower; High=70 or higher GL: Low=1 to 10; High=20 or higher | ||||
| Food | Glycemic Index | Serving size | Carb grams | Glycemic Load |
| Dates, dried | 103 | 2 oz | 40 | 42 |
| Cornflakes | 81 | 1 cup | 26 | 21 |
| Jelly beans | 78 | 1 oz | 28 | 22 |
| Puffed rice cakes | 78 | 3 cakes | 21 | 17 |
| Russet potato (baked) | 76 | 1 med | 30 | 23 |
| Doughnut | 76 | 1 med | 23 | 17 |
| Soda crackers | 74 | 4 crackers | 17 | 12 |
| White bread | 73 | 1 lrg slice | 14 | 10 |
| Table sugar (sucrose) | 68 | 2 tsp | 10 | 7 |
| Pancake | 67 | 6" dia. | 58 | 39 |
| White rice (boiled) | 64 | 1 cup | 36 | 23 |
| Brown rice (boiled) | 55 | 1 cup | 33 | 18 |
| Spaghetti, white; boiled 10-15 min | 44 | 1 cup | 40 | 18 |
| Spaghetti, white; boiled 5 min | 38 | 1 cup | 40 | 15 |
| Spaghetti, whole wheat; boiled | 37 | 1 cup | 37 | 14 |
| Rye, pumpernickel bread | 41 | 1 lrg slice | 12 | 5 |
| Oranges, raw | 42 | 1 med | 11 | 5 |
| Pears, raw | 38 | 1 med | 11 | 4 |
| Apples, raw | 38 | 1 med | 15 | 6 |
| All-Bran™ cereal | 38 | 1 cup | 23 | 9 |
| Skim milk | 32 | 8 fl oz | 13 | 4 |
| Lentils, dried; boiled | 29 | 1 cup | 18 | 5 |
| Kidney beans, dried; boiled | 28 | 1 cup | 25 | 7 |
| Pearled barley; boiled | 25 | 1 cup | 42 | 11 |
| Cashew nuts | 22 | 1 oz | 9 | 2 |
| Peanuts | 14 | 1 oz | 6 | 1 |
SOURCE: The Official Site of the Glycemic Index, www.glycemicindex.com.
Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08
Last Modified Date: April 02, 2013
All content on dLife.com is created and reviewed in compliance with our editorial policy.
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