This link has been bookmarked by 195 people . It was first bookmarked on 02 Mar 2006, by velvet claw.
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peeltheonionThis is a list of low GI and high GI foods (including Glycmec Load)
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Marje CannonThis table includes the glycemic index and glycemic load of more than 2,480 individual food items.
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chipperxvglycemic index
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Olivier LejadeRevised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008
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Maluvia HaseltineTable of glycemic index and glycemic load of many foods.
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Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008
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Craig RettigThe 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
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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.
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Ralph's advanced data with Hilary's index is on-line at http://www.mendosa.com/GI_GL_Carb_data.xls.
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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)
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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.
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unflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia)
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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)
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