Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Apple

1

18

54

9.72

Apple Juice

8 ounces

29

57

16.53

Apricot

1

4

81

3.24

Banana (Medium)

1

32

79

25.28

Cantaloupe

1 cup

15

65

9.75

Cherries

10

10

31

3.10

Grapefruit

1

10

36

3.60

Grapefruit Juice

8 ounces

22

69

1,518

Grapes

1 cup

15

66

9.90

Kiwi

1

8

74

5.92

Mango (Medium)

1

33

80

26.40

Orange (Medium)

1

10

63

6.30

Orange Juice

8 ounces

26

66

17.16

Papaya (Medium)

1

28

83

23.24

Peach

1

7

40

2.80

Pear

1

21

54

11.34

Plum

1

7

56

3.92

Raisins

1 cup

112

91

101.92

Watermelon

1 cup

11

103

11.33

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)

Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Black beans (boiled)

1 cup

41

43

17.63

Black bean Soup

1 cup

38

91

34.58

Chickpeas (boiled)

1 cup

46

47

21.62

Fava beans (boiled)

1 cup

34

113

39.78

Kidney beans (boiled)

1 cup

40

39

15.60

Kidney beans (canned)

1 cup

38

74

28.12

Lentils (boiled)

1 cup

32

43

13.76

Navy beans (boiled)

1 cup

38

54

20.52

Pinto Beans (canned)

1 cup

36

64

23.04

Soy beans (boiled)

1 cup

20

26

5.30

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)

Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Bagel (small)

1

38

103

39.14

Bread (dark rye)

1 slice

18

109

19.62

Bread (sourdough)

1 slice

20

74

14.80

Bread (white)

1 slice

12

100

12

Bread (whole wheat)

1 slice

13

99

12.87

Croissant (medium)

1

27

96

25.92

Hamburger bun

1

22

86

18.92

Kaiser roll

1

34

104

35.36

Linguine pasta (thin)

1 cup

56

79

44.24

Macaroni

1 cup

52

64

3,328

Pita Bread

1

35

81

28.35

Pizza

1 slice

28

86

240.8

Spaghetti

1 cup

52

59

30.86

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)

Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Barley (boiled)

1 cup

44

36

1,.84

Bulgur (cooked)

1 cup

31

69

21.39

Cheerios

1 cup

23

106

24.38

Couscous (cooked)

1 cup

42

93

39.06

Corn, sweet (canned))

1 cup

30

79

237.0

Corn Chex

1 cup

26

119

30.94

Corn Flakes

1 cup

24

120

28.80

Grapenuts

1 cup

108

96

103.68

Oatmeal (slow cooking)

1 cup

24

70

16.80

Potato, red (boiled)

1

15

126

18.90

Potato, white (boiled)

1

1

24

21.60

Potato, white (mashed)

1 cup

40

100

40

Rice cakes

3

23

117

26.91

Rice Chex

1 cup

22

127

27.94

Rice Krispies

1 cup

21

117

24.57

Rice, white

1 cup

42

103

43.26

Rice, brown

1 cup

37

79

29.23

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)

Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Milk (low fat)

1 cup

11

43

4.73

Soy Milk

1 cup

14

44

6.16

Frozen tofu

1 cup

42

164

68.88

Yogurt (plain)

1 cup

17

20

3.40

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)

Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Artichoke hearts

1 cup

7

50

3.30

Bok choy

1 cup

2

50

1

Broccoli

1 cup

2

50

1

Cabbage

1 cup

2

50

1

Collard greens

1 cup

3

50

1.50

Eggplant

1 cup

5

50

2.50

Kale

1 cup

3

50

1.50

Mushrooms

1 cup

3

50

1.50

Onions

1 cup

14

50

7

String beans

1 cup

5

50

2.50

Swish chard

1 cup

4

50

2

Spinach

1 cup

2

50

1.50

Zucchini

1 cup

4

50

2

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)

Kind

Total Volume

Grams

Glycemic Index

Glycemic Load

Coca-Cola (regular)

1

39

90

35.1

Fructose

1 packet

3

33

1

Gatorade

8 ounces

14

111

15.5

Granola Bar

1

23

87

20.01

Honey

1 tablespoon

16

83

13.28

Power Bar

1

45

83

37.35

Snicker’s bar

1

36

59

21.24

Table sugar

1 teaspoon

4

93

3.72

Formula: Volume x GI = GL divided by 100 ( good rule of thumb: eat no more than 30 GL per meal)