Glycemic Index and Glycemic Load

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Melissa Weege
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heber belarmino
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tom o'brien
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- Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008
03 Jun 09

Keith Tabor
glycemic index glycemic load

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health extrinsec
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Ann Feeney
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Gloria S.
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.

Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.

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Chris Smith
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Mirco Romanato
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easilydistracted
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dbazan
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galaxio
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Craig Rettig
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbo

health diet food
05 Nov 06

Thomas Wilson
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velvet claw
glycemic_index
- A list of
  carbohydrates with their glycemic values is shown below. A GI is 70 or more
  is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is
  low.
- Ralph's advanced data with Hilary's index is on-line at http://www.mendosa.com/GI_GL_Carb_data.xls.
- 68 more annotations...
- - http://www.mendosa.com/GI_GL_Carb_data.xls.
  - Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd.,
    Australia) 6
    62±3
    25
    11
    
    Salvation Jane (32% fructose) (Australia) 6
  - Locust honey (Romania) 6
    32
    25
    7
    
    Yellow box (46% fructose) (Australia) 6
    35±4
    25
    6
    
    Stringy Bark (52% fructose) (Australia) 6
    44±4
    25
    9
    
    Red Gum (35% fructose) (Australia) 6
    46±3
    25
    8
    
    Iron Bark (34% fructose) (Australia) 6
    48±3
    25
    7
    
    Yapunya (42 % fructose) (Australia) 6
    52±5
    25
    9
  - Popcorn, plain, cooked in microwave oven (Green's Foods,
    Glendenning, NSW, Australia)
    55±7
    20
    6
    
    Popcorn, plain, cooked in microwave oven (Uncle Toby's,
    Australia)
    89
    20
    10
    
    mean of two studies
    72±17
    20
    8
  - Snickers Bar ® (Mars Confectionery, Australia)
    41±5
    60
    15
  - mean of three studies
    14±8
    50
    1
  - 8
    Cashew nuts, salted (Coles Supermarkets, Australia) 6
    22±5
    50
    3
  - Fruity Bitz TM , vitamin and mineral enriched dried fruit
    snacks
    
    Fruity Bitz TM, apricot (Blackmores
    Ltd., Balgowlah, NSW, Australia)
    42±3
    15
    5
    
    Fruity Bitz TM, berry (Blackmores
    Ltd., Australia)
    35±4
    15
    4
    
    Fruity Bitz TM, tropical (Blackmores
    Ltd., Australia)
    41±3
    15
    5
    
    mean of three flavours
    39±2
    15
    4
  - 539
    Split pea and soya pasta shells, gluten-free (Orgran Foods,
    Australia)
    29±6
    180
    9
  - mean of four studies
    28±6
    150
    8
  - mean of eight studies
    28±4
    150
    7
  - mean of three studies
    30±4
    150
    5
  - mean of three studies
    31±3
    150
    6
  - mean of two studies
    29±9
    150
    9
  - 435
    Rockmelon/Cantaloupe, raw (Australia) 6
    65±9
    120
    4
    436
    Strawberries, fresh, raw (Sydney, NSW, Australia) 6
    40±7
    120
    1
    437
    Strawberry jam
  - mean of two studies
    39±15
    120
    5
  - mean of four studies
    38±2
    120
    4
  - Pineapple, raw (Australia) 6
    66±7
    120
    6
  - mean of two studies
    42±14
    120
    5
  - 3
    Mango, low-fat frozen fruit dessert, Frutia TM (Weis Frozen Foods, Toowong, Qld, Australia)
  - Mango (Mangifera indica) (Australia) 6
    51±3
    120
    8
  - mean of two studies
    53±6
    120
    6
  - Grapes, black, Waltham Cross (Australia)
    59
    120
    11
  - Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills,
    SA, Australia)
  - Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd,
    Berri, SA, Australia)
  - 91
    Apricots, raw, NS (Italy)
    57
    120
    5
  - mean of six studies
    38±2
    120
    6
  - 93
    Apricots, dried (Australia)
    30±7
    60
    8
  - 0
    Apple, dried (Australia)
    29±5
    60
    10
  - Reduced-fat, Vaalia TM, apricot
    & mango (Pauls Ltd., Australia) 6
    26±4
    200
    8
  - Low-fat, fruit, sugar, Ski TM (Dairy
    Farmers, Australia)
    33±7
    200
    10
  - 4
    Custard, home made from milk, wheat starch, and sugar
    (Australia)
    43±10
    100
    7
  - Snack Right Fruit Slice (97% fat-free) (Arnott's, Australia)
    45±3
    25
    9
  - 327
    Highland Oatcakes (Walker's Shortbread Ltd., Aberlour-on-Spey,
    Scotland)
    57
    25
    8
  - 343
    Shortbread (Arnotts, Australia)
    64±8
    25
    10
  - 08
    Semolina
    
    Semolina, roasted at 105 °C then gelatinised with water (India)
    
    55±9
    
    Semolina, steamed and gelatinised (India)
    54±13
    
    mean of two studies
    55±1
    150
    6
  - Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd.,
    Toronto, Canada)
    68
    150
    9
    
    Cornmeal + margarine (McNair Products Co. Ltd., Canada)
    69
    150
    9
    
    mean of two studies
  - Fruity-Bix TM bar, wild berry, wheat
    biscuit cereal with fruit and covered with
    51±4
    30
    9
    
    yoghurt coating (Sanitarium, Australia)
  - 49
    Fruity-Bix TM bar, fruit and nut,
    wheat biscuit cereal with dried fruit and nuts
    56±4
    30
    10
    
    with yoghurt coating (Sanitarium, Australia)
  - Ultra-bran TM, Vogel's, soy and
    linseed extruded wheat bran cereal (30.2 g fiber per 100 g)
    41±4
    30
    5
    
    (Specialty Cereals, Australia)
  - 1
    Hi-Bran Weet-Bix TM, wheat biscuits
    with extra wheat bran (Sanitarium, Australia)
    61±4
    30
    10
    242
    Hi-Bran Weet-Bix TM with soy and
    linseed (Sanitarium, Australia)
  - Porridge (Uncle Toby's, Australia) 13
    42
    250
    9
  - 2
    Muesli, Natural (Sanitarium, Australia)
    40±6
    30
    8
    
    mean of two studies
  - 204
    Muesli, Swiss Formula (Uncle Toby's, Australia)
    56±8
    30
    9
    205
    Muesli, toasted (Purina, Sydney, NSW, Australia)
    43+4
    30
    7
    206
    Nutrigrain TM (Kellogg's,
    Australia)
  - 193
    Komplete TM (Kellogg's,
    Australia)
    48±5
    30
    10
  - 9
    Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia)
    with 1.5% fat milk
    39±6
    30
    7
  - 186
    Healthwise TM for heart health
    (Uncle Toby's, Australia)
    48±5
    30
    9
  - Guardian TM (Kellogg's,
    Australia)
    37±9
    30
    5
  - All-Bran Soy 'n Fibre TM (Kellogg's,
    Australia)
    33±3
    30
    4
  - 140
    Vogel's Honey & Oats (Stevns & Co., Sydney, NSW,
    Australia)
    55±5
    30
    7
    141
    Vogel's Roggenbrot (Stevns & Co., Australia)
    59±5
    30
    8
  - A GI value tells you
    only how rapidly a particular carbohydrate turns into sugar. It doesn't tell
    you how much of that carbohydrate is in a serving of a particular food. You
    need to know both things to understand a food's effect on blood sugar. That
    is where glycemic load comes in. The carbohydrate in watermelon, for
    example, has a high GI. But there isn't a lot of it, so watermelon's
    glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to
    19 inclusive is medium, and a GL of 10 or less is low.
  - unflower & Barley bread, Riga brand (Berzin's Specialty
    Bakery, Australia)
  - 128
    9-Grain Multi-Grain (Tip Top Bakeries, Australia)
    43±5
    30
    6
    129
    Multigrain Loaf, spelt wheat flour (Australia)
    54±10
    30
    8
    130
    Multigrain (50% kibbled wheat grain) (Australia)
    43
    30
    6
  - 124
    Helga's TM Classic Seed Loaf
    (Quality Bakers, Sydney, NSW, Australia)
    68±9
    30
    9
    125
    Helga's TM traditional wholemeal
    bread (Quality Bakers, Australia)
    70±14
    30
    9
  - mean of three studies
    49±10
    30
    6
  - Wholemeal Turkish bread
    49
    30
    8
  - Bürgen ® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries,
    Australia)
    31±3
    30
    3
    120
    Bürgen ® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top
    Bakeries, Australia)
    36±4
    30
    3
  - Sourdough rye (Australia)
    48
    
    mean of two studies
    53±5
    30
    6
  - Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia)
    59±5
    30
    8
  - Bürgen TM Dark/Swiss rye (Tip Top
    Bakeries, Australia)
    74±6
    
    mean of two studies
    65±10
    30
    7
  - 50% oat bran (Australia)
    44
    30
    8
  - Continental fruit loaf, wheat bread with dried fruit
    (Australia)
    47±6
    30
    7
  - Bürgen TM Fruit loaf (Tip Top
    Bakeries, Chatswood, NSW, Australia)
    44±5
    30
    6
  - Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank,
    NSW, Australia)
    54±6
    30
    8
  - 43
    Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA,
    Australia) 6
    38±4
    250
    4
  - Apple juice, pure, cloudy, unsweetened (Wild About Fruit,
    Australia)
    37±3
    250
    10
  - Apple, made without sugar 4
    48±10
    60
    9
  - Ploughman's TM Wholegrain, original
    recipe (Quality Bakers, Australia)
    47
    30
    7
    134
    Ploughman's TM Wholemeal, smooth
    milled (Quality Bakers, Australia)
24 Jun 06

Gankaku
There are several GI index lists on the Internet, but one of the most complete seems to be this one

dr weil glycemic index blood sugar
22 Jun 06

E F
Diet
01 Mar 06

Sarama Minoli
Glycemic
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Ginge mbre
glycemic index blood sugar Health & Nutrition Food Science
29 Sep 05

Socratoad anuran
Nutrition & Healthy Eating
22 Aug 05

Marlin Watling
12 Jan 05

Brenda Kerr
GI food
26 Oct 04

M Englesakis
Diabetes

Page Comments

velvet claw on 2006-10-19

The American update site from Brand-Powell , on Glycaemic Load
velvet claw on 2006-10-19

The American update site from Brand-Powell , on Glycaemic Load
velvet claw on 2006-10-19

The American update site from Brand-Powell , on Glycaemic Load

Glycemic Index and Glycemic Load - The Diigo Meta page

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