What is the Glycemic Index (GI)?

The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods breakdown 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 service 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 GI Serving Size (g) GL
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&Ms 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

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