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 (http://her2support.org/diet-nutrition/101/nutrition-basics/filling-up-on-fiber.aspx) 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-nutrition/101/nutrition-basics/the-glycemic-load.aspx )
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 (http://her2support.org/diet-nutrition/101/nutrition-basics/filling-up-on-fiber.aspx) 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-nutrition/101/nutrition-basics/the-glycemic-load.aspx )