Sheet1Glycemic index and Glycemic load

FOODGlycemic index Serving sizeGlycemic load (glucose = 100) (grams)per servingBAKERY PRODUCTS AND BREADSBanana cake, made with sugar476014Banana cake, made without sugar556012Sponge cake, plain466317Vanilla cake made from packet mix with 4211124 vanilla frosting (Betty Crocker)Apple, made with sugar446013Apple, made without sugar48609Waffles, Aunt Jemima (Quaker Oats)763510Bagel, white, frozen727025Baguette, white, plain953015Coarse barley bread, 75-80% kernels, average34307Hamburger bun61309Kaiser roll733012Pumpernickel bread5630750% cracked wheat kernel bread583012White wheat flour bread713010Wonder bread, average733010Whole wheat bread, average71309100% Whole Grain bread (Natural Ovens)51307Pita bread, white683010Corn tortilla525012Wheat tortilla30508BEVERAGESCoca Cola, average63250 mL16Fanta, orange soft drink68250 mL23Lucozade, original (sparkling 9510250 mL40 glucose drink)Apple juice, unsweetened, average44250 mL30Cranberry juice cocktail (Ocean Spray)68250 mL24Gatorade78250 mL12Orange juice, unsweetened50250 mL12Tomato juice, canned38250 mL4BREAKFAST CEREALS AND RELATED PRODUCTSAll-Bran, average553012Coco Pops, average773020Cornflakes, average933023Cream of Wheat (Nabisco)6625017Cream of Wheat, Instant (Nabisco)7425022Grapenuts, average753016Glycemic index and glycemic load

FOODGlycemic index Serving sizeGlycemic load (glucose = 100) (grams)per servingBREAKFAST CEREALS AND RELATED PRODUCTSMuesli, average663016Oatmeal, average5525013Instant oatmeal, average8325030Puffed wheat, average803017Raisin Bran (Kellogg's)613012Special K (Kellogg's)693014GRAINSPearled barley, average2815012Sweet corn on the cob, average6015020Couscous, average651509Quinoa5315013White rice, average8915043Quick cooking white basmati6715028Brown rice, average5015016Converted, white rice (Uncle Ben's)3815014Whole wheat kernels, average305011Bulgur, average4815012COOKIES AND CRACKERSGraham crackers742514Vanilla wafers772514Shortbread642510Rice cakes, average822517Rye crisps, average642511Soda crackers742512DAIRY PRODUCTS AND ALTERNATIVESIce cream, regular57506Ice cream, premium38503Milk, full fat41250mL5Milk, skim32250 mL4Reduced-fat yogurt with fruit, average3320011FRUITSApple, average391206Banana, ripe6212016Dates, dried426018Grapefruit251203Grapes, average5912011Orange, average401204Peach, average421205Peach, canned in light syrup401205Glycemic index and glycemic load

FOODGlycemic index Serving sizeGlycemic load (glucose = 100) (grams)per servingFRUITSPear, average381204Pear, canned in pear juice431205Prunes, pitted296010Raisins646028Watermelon721204BEANS AND NUTSBaked beans, average401506Blackeye peas, average3315010Black beans301507Chickpeas, average101503Chickpeas, canned in brine381509Navy beans, average311509Kidney beans, average291507Lentils, average291505Soy beans, average151501Cashews, salted27503Peanuts, average7500PASTA and NOODLESFettucini, average3218015Macaroni, average4718023Macaroni and Cheese (Kraft)6418032Spaghetti, white, boiled, average4618022Spaghetti, white, boiled 20 min, average5818026Spaghetti, wholemeal, boiled, average4218017SNACK FOODSCorn chips, plain, salted, average425011Fruit Roll-Ups993024M & M's, peanut33306Microwave popcorn, plain, average55206Potato chips, average515012Pretzels, oven-baked833016Snickers Bar516018VEGETABLESGreen peas, average51804Carrots, average35802Parsnips52804Baked russet potato, average11115033Boiled white potato, average8215021Instant mashed potato, average8715017Sweet potato, average7015022Glycemic index and glycemic load

FOODGlycemic index Serving sizeGlycemic load (glucose = 100) (grams)per servingVEGETABLESYam, average5415020MISCELLANEOUSHummus (chickpea salad dip)6300Chicken nuggets, frozen, reheated in 461007 microwave oven 5 minPizza, plain baked dough, served with 8010022 parmesan cheese and tomato saucePizza, Super Supreme (Pizza Hut)361009Honey, average612512