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AlaskaAngel · 09-18-2009, 11:14 AM

Hi

Can someone recommend a comprehensive list that provides the glycemic load for individual foods? As a general rule I've been using the amount of nondigestible fiber in a food to help decide what the glycemic load is likely to be, but in doing that I sometimes am a bit off the mark because the actual sugar/starch content of each food is the real target I'm supposed to be looking at.

For example, offhand I would have probably thought some of the foods that are higher as listed below, would have been in the lower glycemic load list I found:

Glycemic Load and Diet: Glycemic Loads in Favorite Foods

It's tough to figure out on your own if a food has a high or a low glycemic load, but as a general guideline, the more fiber a food has the better. Here is a glycemic load reference list with many common foods to let you know which are low, medium, and high.

Foods with a low glycemic load of 10 or less:

Kidney, garbanzo, pinto, soy, and black beans
Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon
Cereals made with 100 percent bran
Lentils
Cashews and peanuts
Whole-grain breads like barley, pumpernickel, and whole wheat
Whole-wheat tortillas
Tomato juice
Milk

Foods with a medium glycemic load of 11 to 19:

Whole-wheat pasta and some breads
Oatmeal
Rice cakes
Barley and bulgur
Fruit juices without extra sugar
Brown rice
Sweet potato
Graham crackers

Foods with a high glycemic load of 20 or more:

High-sugar beverages
Candy
Sweetened fruit juices
Couscous
White rice
White pasta
French fries and baked potatoes
Low-fiber cereals (high in added sugar)
Macaroni and cheese
Pizza
Raisins and dates

(from http://www.everydayhealth.com/diet-n...emic-load.aspx )

09-18-2009, 11:14 AM	#1
AlaskaAngel Senior Member Join Date: Sep 2005 Location: Alaska Posts: 2,018	Glycyemic index Hi Can someone recommend a comprehensive list that provides the glycemic load for individual foods? As a general rule I've been using the amount of nondigestible fiber in a food to help decide what the glycemic load is likely to be, but in doing that I sometimes am a bit off the mark because the actual sugar/starch content of each food is the real target I'm supposed to be looking at. For example, offhand I would have probably thought some of the foods that are higher as listed below, would have been in the lower glycemic load list I found: Glycemic Load and Diet: Glycemic Loads in Favorite Foods It's tough to figure out on your own if a food has a high or a low glycemic load, but as a general guideline, the more fiber a food has the better. Here is a glycemic load reference list with many common foods to let you know which are low, medium, and high. Foods with a low glycemic load of 10 or less: Kidney, garbanzo, pinto, soy, and black beans Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon Cereals made with 100 percent bran Lentils Cashews and peanuts Whole-grain breads like barley, pumpernickel, and whole wheat Whole-wheat tortillas Tomato juice Milk Foods with a medium glycemic load of 11 to 19: Whole-wheat pasta and some breads Oatmeal Rice cakes Barley and bulgur Fruit juices without extra sugar Brown rice Sweet potato Graham crackers Foods with a high glycemic load of 20 or more: High-sugar beverages Candy Sweetened fruit juices Couscous White rice White pasta French fries and baked potatoes Low-fiber cereals (high in added sugar) Macaroni and cheese Pizza Raisins and dates (from http://www.everydayhealth.com/diet-n...emic-load.aspx )