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 )
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