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The Diabetic Diet Plan: GI/GL Table of Common Food

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by Dr. Julian Whitaker
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Filed Under: Diabetes, Blood Sugar
Last Reviewed 02/15/2014 Get free health advice,
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Learn the GI/GL scores of common foods so that you know which are best ot eat on a
diabetic diet plan.
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The following table has been modified with permission from mendosa.com, with additional
information from nutritiondata.com. The lower the glycemic index and glycemic load numbers,
the better that food is to incorporate into a diabetic diet plan.

Food Glycemic Index (GI) Serving Size Glycemic Load (GL)

Xylitol 8 2 teaspoons 1

Peanuts 14 4 oz 2

Carrots 47 1 large 2

Peas 48 ? cup 3

Rye Pumpernickel Bread 41 1 large slice 5

Apples 38 1 medium 6

Kidney Beans 28 1 cup 7

Popcorn 72 2 cups 7

Wheat Tortilla 30 1 medium 8

Watermelon 72 1 cup 8

All-Bran Cereal 38 1 cup 9

 Honey 55 1 tablespoon 9

White Bread 70 1 slice 10

Ice Cream 61 1 cup 10

Corn 60 ? cup 11

Oatmeal 58 1 cup 12

Pizza 30 2 slices 13

Low-Fat Yogurt 33 1 cup 16

Spaghetti 42 1 cup 16

Raisins 64 1 small box 20

French Fries 75 ? cup 22

Vanilla Cake With Frosting 42 1 small slice 24

Plain Bagel 72 1 small 25

Baked Potato 85 1 medium 28

Potato Chips 54 4 oz 30

Macaroni and Cheese 64 1 serving 30

Snickers Bar 55 1 bar 35

More Dr. Whitaker Advice on Diabetes

How to plan a diabetic diet

Saturated fats, trans fats, and the diabetic diet
The importance of fiber in the diabetic diet
Sugars and starches: Whats allowed on a diabetic diet

DISCLAIMER: The content of DrWhitaker.com is offered on an informational basis only, and is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any
adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All
recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or
needs.
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