Glycemic Index & Glycemic Load Spirit

Body
Mind

Food Chart

The following table provides the glycemic index (GI) and glycemic load (GL) values
of selected foods. Foods with higher glycemic index values are at the top of the
table, while foods with lower glycemic index values are at the end of the table.
GI is a measure of how fast a food increases your blood sugar, the higher the
number, the faster that specific food increases your blood sugar.
GL is equal to the Glycemic Index times No. of Grams of Carbohydrates divided by
100. This is the measure of the blood sugar raising power per serving of food.
Glycemic Index (GI) & Glycemic Load (GL) Values

Glycemic Carbohydrate Glycemic Load

Serving
Food Index per serving per serving
size
(Glucose=100) (g)
High: >70 High: >20
Medium: 56-70 Medium: 11-20
Low: <56 Low: <11
Dates, dried 103 2 oz 40 42
Cornflakes 81 1 cup 26 21
Jelly beans 78 1 oz 28 22
Puffed rice
78 3 cakes 21 17
cakes
Russet
1
potato 76 30 23
medium
(baked)
1
Doughnut 76 23 17
medium
French fries 75 ½ cup 29 22
Soda 4
74 17 12
crackers crackers
1 large
White bread 73 14 10
slice
Table sugar
68 2 tsp 10 7
(sucrose)
6"
Pancake 67 diameter 58 39

1
Copyright © 2005-2016. All rights reserved by author 1-800-813-1927
Excerpt from “Death to Diabetes” www.DeathToDiabetes.com
 Glycemic Index & Glycemic Load Spirit
Body
Mind

Food Chart
Glycemic Index (GI) & Glycemic Load (GL) Values

Glycemic Carbohydrate Glycemic Load

Serving
Food Index per serving per serving
size
(Glucose=100) (g)
Baked potato
65 1 30 26
(white)
White rice
64 1 cup 36 23
(boiled)
Mac ‘n
64 1 cup 30 52
cheese
Ice cream 62 1 cup 13 8
Oatmeal 58 1 cup 28 16
Brown rice
55 1 cup 33 18
(boiled)
Corn on the
53 1 ear 29 15
cob
1
Banana 51 26 14
medium
½ cup
Green peas 48 6 3
boiled
1 cup
Carrots 47 6 3
raw
Spaghetti,
white; boiled 44 1 cup 40 18
10-15 min
1
Oranges, raw 42 11 5
medium
Rye,
1 large
pumpernickel 41 12 5
slice
bread
Apple juice 40 1 cup 30 12
1
Pears, raw 38 11 4
medium
1
Apples, raw 38 15 6
medium

2
Copyright © 2005-2016. All rights reserved by author 1-800-813-1927
Excerpt from “Death to Diabetes” www.DeathToDiabetes.com
 Glycemic Index & Glycemic Load Spirit
Body
Mind

Food Chart
Glycemic Index (GI) & Glycemic Load (GL) Values

Glycemic Carbohydrate Glycemic Load

Serving
Food Index per serving per serving
size
(Glucose=100) (g)
All-Bran™
38 1 cup 23 9
cereal
Spaghetti,
white; boiled 38 1 cup 40 15
5 min
Spaghetti,
whole
37 1 cup 37 14
wheat;
boiled
Skim milk 32 8 fl oz 13 4
Lentils,
29 1 cup 18 5
dried; boiled
Kidney
beans, dried; 28 1 cup 25 7
boiled
½ cup
Green beans 28 5 1
boiled
Pearled
barley; 25 1 cup 42 11
boiled
Cashew nuts 22 1 oz 9 2
Peanuts 14 1 oz 6 1
Asparagus 8 6 spears 4 1
1 cup
Tomatoes 6 5 1
raw
1 cup
Spinach 6 7 2
steamed
1 cup
Broccoli 6 4 2
steamed
1 cup
Cabbage 6 7 1
raw

3
Copyright © 2005-2016. All rights reserved by author 1-800-813-1927
Excerpt from “Death to Diabetes” www.DeathToDiabetes.com
 Body
Spirit Mind

4
Copyright © 2005-2016. All rights reserved by author 1-800-813-1927
Excerpt from “Death to Diabetes” www.DeathToDiabetes.com