Glycemic index and glycemic load are the measure of food's potential to rise body's blood glucose level. They are a handy tool for making sure that your diet avoids both, chronic excess and unhealthy surges in blood glucose level.

Glucose metabolism is key energy source for the body, enabling it to keep functioning from one moment to another. It is no wonder that glucose blood level can profoundly affect body functioning; too little means starvation and death, too much - health trouble and shorter lifespan. A healthy diet should keep it from becoming chronically high, as well as from having frequent surges.

Glucose being sugar means that foods with the greatest potential to shift blood glucose levels up are those rich in carbohydrates, particularly in sugars and/or highly processed, refined complex carbohydrates. They are converted into glucose too quickly, forcing the body to react and adjust. If occurring regularly, for prolonged periods of time, this can wear out body organs, like pancreas, resulting in

insulin insensitivity and diabetes.

It can also negatively affect other body functions in unpredictable, complex ways, down to the cellular level.

Not all carbohydrates are created equal; some have higher conversion rate to glucose than others. For that reason, glucose-rising potential varies from one food to another. It is expressed as a numerical value, called glycemic index. The bigger number, the higher conversion rate to glucose for the food.

But the effect on glucose level also depends on the quantity of food carbohydrate content; high glycemic index alone will not produce significant effect if carbohydrate content of food - i.e. amount of its carbohydrates consumed - is low. In order to factor in both, glycemic index of food's carbohydrates and their relative content, a more complete measure, called glycemic load, is used.

Glycemic load of a particular food is usually obtained by dividing its glycemic index by 100, and multiplying it with food's carbohydrate content in grams. It indicates the actual glucose-rising potential of food for a given quantity.

Following table lists glycemic index (GI, glucose=100) and glycemic load (GL) for some common foods. Glycemic load is given for 100g of food, so that different foods can be directly compared with respect to their glucose-rising potential. The % carb. column gives gives percentage of carbohydrates by weight; numerically it equals grams of carbohydrates in 100g of food.

Foods with glycemic load value 25<GL<50 are color coded as "high" and those with loads over 50 as "very high" in glucose-rising potential.

GI=glycemic index GL=glycemic load, ___ high ___ very high

FOODS	GI	%carb.	GL/100g
BAKERY PRODUCTS
Banana cake, made with sugar	47	48	23
Banana cake, made without sugar	55	36	20
Croissant	67	46	30
Doughnut, cake type	76	49	36
Blueberry muffin	59	51	30
Carrot muffin	62	56	35
Corn muffin, low-amylose	102	51	53
Oatmeal, made from mix	69	70	48
Pancakes, buckwheat, gluten-free	102	29	29
Pastry	59	46	26
BEVERAGES
Coca Cola, soft drink	63	10	6.3
Smoothie, raspberry	33	16	5.6
Smoothie drink, soy, banana	30	8.8	2.8
Apple juice	40	11.6	4.8
Apple juice, pure, clear, unsweetened	44	12	5.2
Apple juice, pure, cloudy, unsweetened	37	11.2	4
Carrot juice, freshly made	43	9.2	4
Cranberry juice cocktail	68	14.4	9.6
Grapefruit juice, unsweetened	48	8.8	4.4
Orange juice	50	10.4	5.2
Pineapple juice, unsweetened	46	13.6	6.4
Tomato juice, canned, no added sugar	38	3.6	1.6
Sports drinks
Gatorade	78	6	4.8
BREADS
Bagel, white, frozen	72	50	36
Baguette, white, plain	95	50	48
Rye-kernel bread, pumpernickel	41	40	17
Light rye	68	47	33
Sourdough rye	53	40	21
Cracked wheat kernel (bulgur) bread	53	67	36
White-wheat-flour bread, hard, toasted, Italian	73	50	37
Wonder, enriched white bread	73	47	33
English Muffin bread	77	47	37
9-Grain Multi-Grain	43	47	20
Sourdough wheat	54	47	25
100% Whole-grain bread	51	43	23
Unleavened bread
Pita bread, white	57	57	33
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran (Kellogg’s, Battle Creek, MI, USA)	38	77	30
Cornflakes	92	87	80
Cream of Wheat, Instant	74	12	8.8
Hot cereal, apple and cinnamon	37	73	27
Hot cereal, unflavored	25	63	17
Alpen Muesli	55	63	35
Muesli	66	80	57
Muesli, Swiss Formula	56	53	30
Oat bran, raw	59	50	33
Puffed Wheat	67	67	43
Rice Krispies (Kellogg’s)	82	87	73
Shredded Wheat	67	67	43
Special K (Kellogg’s, USA)	69	70	47
BREAKFAST CEREAL BARS
Crunchy Nut Cornflakes bar	72	87	63
Fibre Plus bar	78	77	60
Fruity-Bix bar, wild berry, wheat biscuit	51	63	31
Corn
Cornmeal, boiled in salted water 2 min	68	8.7	6
Sweet corn, on the cob, boiled 20 min	48	20	9.3
Sweet corn	60	22	13
Sweet corn, whole kernel, canned	46	19	8.7
Sweet corn, frozen, reheated in microwave	47	22	11
Rice, white
White, boiled white	64	24	15
Long grain, boiled	56	27	15
Basmati, white, boiled	58	25	15
Brown, steamed	55	22	12
Instant rice, white, cooked 6 min	87	28	24
Puffed, white, cooked 5 min	74	28	21
Rye and wheat
Rye, whole kernels (dry)	38	76	26
Wheat, whole kernels (dry)	34	68	28
Durum wheat, precooked in pouch	40	31	13
Semolina, steamed/roasted and water gelatinized	55	7.3	4
Cracked wheat (bulgur or bourghul)	48	17	8
COOKIES
Graham Wafers	74	72	56
Oatmeal	54	68	36
Puffed rice cakes	78	84	68
Vanilla Wafers	77	72	56
CRACKERS
Breton wheat crackers	67	56	40
Corn Thins, puffed corn cakes, gluten-free	87	80	72
Puffed rice cakes	78	84	68
Rye crispbread	63	64	40
Stoned Wheat Thins	67	68	48
Water cracker	71	72	52
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular	61	26	16
Ice-cream, low-fat (1.2% fat) (Prestige Light rich vanilla)	47	20	10
Ice cream, premium (high-fat)	38	18	7
Milk, full-fat	27	4.8	1.2
Milk, skim	32	5.2	1.6
Milk, low-fat, chocolate, with sugar	34	10	3.5
Pudding	44	16	7
Yogurt	36	4.5	1.5
Low-fat, fruit, sugar	33	16	5
Low-fat, fruit, aspartame	14	6.5	1
Soy milk, full-fat (3%), 0 mg Cal, Original	44	6.8	3.2
Soy milk, reduced-fat (1.5%), 120 mg Calcium	44	6.8	3.2
Soy smoothie drink, banana, 1% fat	30	8.8	2.8
Soy yogurt, peach and mango, 2% fat	50	13	6.5
FRUIT AND FRUIT PRODUCTS
Apples, raw	38	13	5
Apricots, raw	57	7.5	4.2
Apricots, dried	31	47	15
Banana, raw	52	47	10
Cherries, raw	22	10	2.5
Dates, dried	103	67	70
Figs, dried, tenderized	61	43	27
Grapefruit, raw	25	9.2	2.5
Grapes, raw	46	15	6.7
Kiwi fruit, raw	53	10	5
Mango, raw	51	14	6.7
Oranges, raw	42	9.2	4.2
Paw paw and papaya, raw	59	14	8.3
Peach, raw	42	9.2	4.2
Peach, canned in light syrup	52	15	7.5
Pear, raw	33	11	3.3
Pineapple (Ananas comosus), raw	59	11	5.8
Pineapple juice, unsweetened	46	14	6
Plum, raw	39	10	4
Prunes, pitted	29	55	17
Raisins	64	73	47
Strawberries, fresh, raw	40	2.5	1
Strawberry jam	51	67	33
Strawberry processed fruit bars	90	87	77
Watermelon, raw	72	5	3.4
LEGUMES
Baked beans	48	10	4.7
Beans, dried, boiled	29	20	6
Chickpeas (Garbanzo beans)	28	20	5.5
Haricot and navy beans	38	21	8
Kidney beans	28	17	4.7
Black bean (Phaseolus vulgaris Linn)	20	17	3.3
Lentils	29	12	3.3
Lentils, green	30	11	3.3
Lentils, red	26	12	3.2
Lima beans, baby, frozen, reheated in microwave	32	20	6.7
Mung beans	31	11	3.3
Peas, dried, boiled	22	6	1.3
Pinto beans, dried, boiled	39	17	6.7
Soya beans	18	4	1
Split peas, yellow, boiled 20 min	32	13	4
MEAL-REPLACEMENT PRODUCTS
Hazelnut and apricot bar	42	44	18
L.E.A.N Fibergy bar, harvest oat	45	58	26
L.E.A.N (Life long) Nutribar, peanut	30	48	15
L.E.A.N (Life long) Nutribar	32	48	16
Pure-protein bar, peanut butter	22	11	2.5
Ultra pure-protein shake, cappuccino	47	2.1	1
MIXED MEALS AND CONVENIENCE FOODS
Pizza, plain baked dough, served with parmesan cheese and tomato sauce (Italy)	80	27	22
Pizza, Super Supreme, pan (11.4% fat)	36	24	9
Pizza, Super Supreme, thin and crispy	30	22	7
Pizza, Vegetarian Supreme, thin and crispy (7.8% fat)	49	25	12
Sausages	28	3	1
Spaghetti bolognaise, homemade	52	13	6.9
Sushi	52	37	19
White bread with toppings
White bread with butter	59	48	29
White bread with skim milk cheese	55	47	26
White and whole-meal wheat bread with peanut butter	59	44	26
PASTA AND NOODLES
Capellini	45	25	11
Corn pasta, gluten-free	78	23	18
Fettucine, egg	40	26	10
Instant noodles	47	22	11
Linguine	46	27	12
Macaroni	47	27	13
Ravioli, durum wheat flour, meat-filled	39	21	8.3
Rice noodles, freshly made, boiled	40	22	8.3
Rice pasta, brown, boiled 16 min	92	21	19
Spaghetti, white, boiled 5 min	32	27	8.3
Spaghetti, white or type NS, boiled	44	27	12
Spirali, durum wheat, white, boiled	43	24	11
SNACK FOODS AND CONFECTIONERY
Chocolate, milk, plain	43	56	24
Chocolate, white	44	58	26
Corn chips	63	52	33
Apricot filled fruit bar	50	68	34
Jelly beans	78	93	73
Mars Bar (M & M/Mars, USA)	68	67	45
Popcorn	72	55	40
Pop Tarts, double chocolate	70	70	48
Potato crisps	54	42	22
Pretzels, oven-baked, traditional wheat	83	67	53
Snack bar, apple cinnamon	40	58	24
Snack bar, peanut butter and choc-chip	37	54	20
Nuts
Cashew nuts, salted	22	26	6
Peanuts	14	12	2
SPORTS BARS
Power Bar	56	65	37
Ironman PR bar, chocolate	39	40	15
SOUPS
Black bean	64	11	6.8
Green pea, canned	66	16	11
Lentil, canned	44	8.5	1.6
Minestrone, Traditional	39	7.2	2.8
Noodle soup (traditional Turkish with stock and noodles)	1	3.6	0
Split pea	60	11	6.4
Tomato soup	38	6.8	2.4
SUGARS AND SUGAR ALCOHOLS
Organic agave cactus nectar, light	11	80	10
Fructose	19	100	20
Glucose	99	100	100
Honey	55	72	40
Lactose	46	100	47
Maltose	105	100	105
Sucrose	68	100	69
Malbit CH (99% maltitol)	73	100	71
Xylitol	8	100	9
VEGETABLES
Broad beans	79	14	11
Green peas	48	8.8	3.8
Pumpkin	75	5	3.8
Sweet corn	54	21	11
Root vegetables
Beetroot	64	8.8	6.2
Carrots, raw	16	10	1.3
Cassava, boiled, with salt	46	27	12
Parsnips	97	15	15
Potato
Ontario, white, baked in skin	60	20	12
Baked, russet Burbank potatoes	85	20	17
Boiled or cooked, white	50	19	9.3
Canned potatoes	63	12	7.3
French fries, frozen, reheated in microwave	75	19	15
Instant mashed potato	85	13	11
Mashed potato	74	13	10
French fries, frozen, reheated in microwave	75	19	15
Potato, peeled, steamed 1 h	65	18	12
Sweet potato	61	19	11
Tapioca (Manihot utilissima), steamed	70	7.2	4.9
Yam	37	24	8.7
Arabic and Turkish
Hummus (chickpea salad dip)	6	17	1
Lebanese bread (white, unleaved), hummus, falafel and tabbouleh	86	38	33
Stuffed grapevine leaves (rice and lamb)	30	15	5
Turkish bread, white-wheat flour	87	57	50
Turkish bread, whole wheat	49	51	27
Asian
Curry rice (Japan)	67	41	27
Jasmine rice, white, cooked in rice cooker	109	28	31
Low-protein white rice with dried sea	70	40	28
White rice with salted dried plum (umeboshi) (Japan)	80	33	26
White rice with sea algae rolled in sheet of toasted sea algae (Japan)	77	34	26
South American
Corn tortilla (Mexican)	52	48	24
Wheat tortilla (Mexican)	30	52	16
Wheat tortilla served with refried pinto beans and tomato sauce	28	18	5

The data presented is for selected foods from the International table of glycemic index and glycemic load values 2002, by Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller. Glycemic index for most foods is determined based on time period of 2 to 3 hours from consumption. Some values are slightly rounded, and some more widely used foods have averaged value based on up to several sources. Note that all three values GI, % carb. and GL, vary somewhat with actual foods.

Bakery products, breads, snack foods, white bread and Asian foods tend to have high glycemic load; breakfast cereals and cookies tend to be high to very high. Whole grains tend to cross into high if measured by dry weight, but no one eats them dry; they are low when cooked, and tend to be moderate in whole-grain breads. Most other foods in the table are moderate to low, including pasta (surprise, surprise).

It should be noted that most any carbohydrate-containing food, if processed or made to have its carbohydrate content highly concentrated and/or significant amount of sugars added,

can be turned into high to very high glycemic load food.

For that reason, checking out the label for sugar and refined carbohydrate content is generally recommended with processed foods.

Also, some foods cause insulin response disproportionate to their glycemic index/load, and some foods with little or no carbohydrates - like lean meat and protein in general - still can cause significant insulin response. Since it is insulin and related metabolic pathways that are instrumental to adverse health effect of high-glycemic diets, this is something to keep in mind. More recent measure for food effect on the insulin level itself is insulin index; however, available database is still rather limited.

The best bet is, as always, balanced, diversified diet. Occasional high-glycemic food, in moderation, is not likely to do harm, unless the insulin regulatory pathway is already seriously compromised by a disease, by far the most widespread form being diabetes. R

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