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Old 09-18-2009, 11:14 AM   #1
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Glycyemic index


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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Old 09-30-2009, 06:57 PM   #2
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Re: Glycyemic index

Hi A.A. -
Thanks for posting this. I imagine on some sites for diabetics, you might find more foods listed.

My hubby is type 1 and I thought I had a pretty good grasp of the basics.

These 3 items on the "high" list caught my attention.
White rice
White pasta

I knew about the rice and pasta, but had not realized about the couscous. We eat it fairly often in various forms, and I never give too much, but will take more care when his blood test is not in normal range.
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Old 10-18-2009, 01:11 PM   #3
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Smile Re: Glycyemic index

Hi Steph,

I stumbled on this link. I'm not entirely sure how to use it, and trying to "think" in grams is harder than measuring ounces. But does give the glycemic load for a food, as well as inflammation factor. I used raisins for my example:

The site is


using raisins, after narrowing down, I got:

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