
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: June 17, 2013

All content on dLife.com is created and reviewed in compliance with our editorial policy.

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