What is the Glycemic Index?

The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods break down into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; its almost the same as eating table sugar.

What is the Glycemic Load (GL)?

The GI tells you how fast foods spike your blood sugar. But the GI won’t tell you how much carbohydrate per serving you’re getting. That’s where the Glycemic Load is a great help. It measures the amount of carbohydrate in each serving of food. Foods with a glycemic load under 10 are good choices—these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate affect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.

Food

Glycemic Index

Serving Size (g)

Glycemic Load

CANDY/SWEETS

Honey

87

2 Tbs

17.9

Jelly Beans

78

1 oz

22

Snickers Bar

68

60g (1/2 bar)

23

Table Sugar

68

2 Tsp

7

Strawberry Jam

51

2 Tbs

10.1

Peanut M&M’s

33

30 g (1 oz)

5.6

Dove Dark Chocolate Bar

23

37g (1 oz)

4.4

BAKED GOODS & CEREALS

Corn Bread

110

60g (1 piece)

30.8

French Bread

95

64g (1 slice)

29.5

Corn Flakes

92

28g (1 cup)

21.1

Corn Chex

83

30g (1 cup)

20.8

Rice Krispies

82

33g (1.25 cup)

23

Corn pops

80

31g (1 cup)

22.4

Donut (lrg glazed)

76

75g (1 donut)

24.3

Waffle (homemade)

76

75g (1 waffle)

18.7

Grape Nuts

75

58g (1/2 cup)

31.5

Bran Flakes

74

29g (3/4 cup)

13.3

Graham Cracker

74

14g (2 sqrs)

8.1

Cheerios

74

30g (1 cup)

13.3

Kaiser Roll

73

57g (1 roll)

21.2

Bagel

72

89g (1/4 in.)

33

Corn tortilla

70

24g (1 tortilla)

7.7

Melba Toast

70

12g (4 rounds)

5.6

Wheat Bread

70

28g (1 slice)

7.7

White Bread

70

25g (1 slice)

8.4

Kellogg’s Special K

69

31g (1 cup)

14.5

Taco Shell

68

13g (1 med)

4.8

Angel food cake

67

28g (1 slice)

10.7

Croissant, Butter

67

57g (1 med)

17.5

Muselix

66

55g (2/3 cup)

23.8

Oatmeal, Instant

65

234g (1 cup)

13.7

Rye bread, 100% whole

65

32g (1 slice)

8.5

Rye Krisp Crackers

65

25 (1 wafer)

11.1

Raisin Bran

61

61g (1 cup)

24.4

Bran Muffin

60

113g (1 med)

30

Blueberry Muffin

59

113g (1 med)

30

Oatmeal

58

117g (1/2 cup)

6.4

Whole wheat pita

57

64g (1 pita)

17

Oatmeal Cookie

55

18g (1 large)

6

Popcorn

55

8g (1 cup)

2.8

Pound cake, Sara Lee

54

30g (1 piece)

8.1

Vanilla Cake and Vanilla Frosting

42

64g (1 slice)

16

Pumpernickel bread

41

26g (1slice)

4.5

Chocolate cake w/chocolate frosting

38

64g (1 slice)

12.5

BEVERAGES

Gatorade Powder

78

16g (.75 scoop)

11.7

Cranberry Juice Cocktail

68

253g (1 cup)

24.5

Cola, Carbonated

63

370g (12oz can)

25.2

Orange Juice

57

249g (1 cup)

14.25

Hot Chocolate Mix

51

28g (1 packet)

11.7

Grapefruit Juice, sweetened

48

250g (1 cup)

13.4

Pineapple Juice

46

250g (1 cup)

14.7

Soy Milk

44

245g (1 cup)

4

Apple Juice

41

248g (1 cup)

11.9

Tomato Juice

38

243g (1 cup)

3.4

LEGUMES

Baked Beans

48

253g (1 cup)

18.2

Pinto Beans

39

171g (1 cup)

11.7

Lima Beans

31

241g (1 cup)

7.4

Chickpeas, Boiled

31

240g (1 cup)

13.3

Lentils

29

198g (1 cup)

7

Kidney Beans

27

256g (1 cup)

7

Soy Beans

20

172g (1 cup)

1.4

Peanuts

13

146g (1 cup)

1.6

VEGETABLES

Potato

104

213g (1 med)

36.4

Parsnip

97

78g (1/2 cup)

11.6

Carrot, raw

92

15g (1 large)

1

Beets, canned

64

246g (1/2 cup)

9.6

Corn, yellow

55

166g (1 cup)

61.5

Sweet Potato

54

133g (1 cup)

12.4

Yam

51

136g (1 cup)

16.8

Peas, Frozen

48

72g (1/2 cup)

3.4

Tomato

38

123g (1 med)

1.5

Broccoli, cooked

0

78g (1/2 cup)

0

Cabbage, cooked

0

75g (1/2 cup)

0

Celery, raw

0

62g (1 stalk)

0

Cauliflower

0

100g (1 cup)

0

Green Beans

0

135g (1 cup)

0

Mushrooms

0

70g (1 cup)

0

Spinach

0

30g (1 cup)

0

FRUIT

Watermelon

72

152g (1 cup)

7.2

Pineapple, raw

66

155g (1 cup)

11.9

Cantaloupe

65

177g (1 cup)

7.8

Apricot, canned in light syrup

64

253g (1 cup)

24.3

Raisins

64

43g (small box)

20.5

Papaya

60

140g (1 cup)

6.6

Peaches, canned, heavy syrup

58

262g (1 cup)

28.4

Kiwi, w/ skin

58

76g (1 fruit)

5.2

Fruit Cocktail, drained

55

214g (1 cup)

19.8

Peaches, canned, light syrup

52

251g (1 cup)

17.7

Banana

51

118g (1 med)

12.2

Mango

51

165g (1 cup)

12.8

Orange

48

140g (1 fruit)

7.2

Pears, canned in pear juice

44

248g (1 cup)

12.3

Grapes

43

92g (1 cup)

6.5

Strawberries

40

152g (1 cup)

3.6

Apples, w/ skin

39

138g (1 med)

6.2

Pears

33

166g (1 med)

6.9

Apricot, dried

32

130g (1 cup)

23

Prunes

29

132g (1 cup)

34.2

Peach

28

98g (1 med)

2.2

Grapefruit

25

123g (1/2 fruit)

2.8

Plum

24

66g (1 fruit)

1.7

Sweet Cherries, raw

22

117g (1 cup)

3.7

NUTS

Cashews

22

Almonds

0

Hazelnuts

0

Macademia

0

Pecans

0

Walnuts

0

DAIRY

Ice Cream (Lower Fat)

47

76g (1/2 cup)

9.4

Pudding

44

100g (1/2 cup)

8.4

Milk, Whole

40

244g (1 cup)

4.4

Ice Cream

38

72g (1/2 cup)

6

Yogurt, Plain

36

245g (1 cup)

6.1

MEAT/PROTEIN

Beef

0

Chicken

0

Eggs

0

Fish

0

Lamb

0

Pork

0

Veal

0

Deer-Venison

0

Elk

0

Buffalo

0

Rabbit

0

Duck

0

Ostrich

0

Shellfish

0

Lobster

0

Turkey

0

Ham

0

An even more thorough list can be downloaded here: Glycemic Index.

Follow these tips for Fat Busting Meals:

  • Avoid grains, including corn

  • Avoid potatoes and other white foods, like white rice, sugar and salt.

  • Try making protein the focus of each meal. It kicks your metabolism into higher gear. All meats, fish and poultry are the real “guilt-free” foods. The protein will help you handle insulin better, build muscle and repair tissue-all essential for staying lean and preventing diabetes.

  • Snack on nuts and seeds.  They are a good source of protein and have Omega 3’s.

  • Avoid processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance.

  • Choose vegetables that are low glycemic.

  • Choose fruits such as berries and fruits you can eat with the skin on.

  • Eat a high protein breakfast every morning. It will stabilize your blood sugar and get you off to a good start.

To Your Good Health,

Al Sears, MD