GI-GL Example

Longevity Lifestyle Matters
Type of Food Glycemic Index = GI
Glycemic Load = GL

(GI 55 or below = Low)
(GL 10 or below = low)
GI: Glucose=100 Serving in grams (28 gms = 1 oz) GL:
Per serving
Bread 
Baguette, white, plain
95 30 15
Whole wheat bread 71 30 9
Pita bread, white / Corn tortilla 68 / 52 30 / 50 10 / 12
Drinks
Coca Cola®
63 250 mL 16
Apple juice, unsweetened 44 250 mL 30
Tomato juice, canned 38 250 mL 4
Grains
Oatmeal (regular)
55 250 13
Sweet corn on the cob 60 150 20
White rice / Brown rice 89 / 50 150 / 150 43 / 16
Fruits
Apple
39 120 6
Banana, ripe 62 120 16
Grapefruit / Orange 25 / 40 120 / 120 3 / 4
Grapes / Raisins 59 / 64 120 / 60 11 / 28
Beans
Black beans
30 150 7
Hummus (chickpea salad dip) 6 30 0
Navy beans / Kidney beans 31 / 29 150 / 150 9 / 7
Lentils / Soy beans 29 /15 150 5 / 1
Nuts
Cashews, salted
27 50 3
Peanuts, 7 50 0
Pasta
Macaroni,
47 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled 46 180 22
 Spaghetti, whole-meal, boiled 42 180 17
Veggies
Green peas / Parsnips
51 / 52 80 / 80 4 / 4
Carrots 35 80 2
Baked russet potato, 111 150 33
Sweet potato 70 150 22
Pizza
Plain baked dough with parmesan cheese and tomato sauce
80 100 22

 

Authors:
Sharlet M. Briggs, PhD
Arlene R. Taylor, PhD

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