Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods

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Phyllis Peters
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Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods This table is intended as guidance only amounts of sugar can vary according to different varieties, methods of

1 Nutrition Fact Sheet The Glycaemic Index (GI) or Glycaemic Load (GL) of Common Foods This table is intended as guidance only amounts of sugar can vary according to different varieties, methods of processing and cooking and manufacturer. There is no comprehensive information source on GI/GL. Where there is no score given this is because this information is not available. High GI foods: 70+ Low GI foods: below 55 GL foods: 10 or less is good, is ok, 15 or more is bad Score/1 00 Amount per serving size Food Groups Gl I Gl Load Serving size GL per 100 gm Sugars Glucose tbsp Maltose tbsp Honey tbsp 47 Sucrose (sugar) tbsp 59 Fructose (fruit sugar) tbsp Xylitol 2 1 tbsp Fruit Watermelon med slice 5 Pineapple med slice 7 Melon 65 4 ½ small Raisins Banana small 7 Kiwi fruit Grapes Orange large 4 Apple small 4 Plum Pears Tinned in juice med 4 4 Grapefruit 25 3 ½ med 2 Cherries med bowl 3 Blackberries med bowl 2 Blueberries med bowl 1 Raspberries med bowl 2 Strawberries med bowl 2 Peaches (canned in own juice) Fresh Apricots, raw Canned in light syrup Dried small tin

2 Mango ½ slices 7 Papaya 10 ½ Prunes 60 6 Sultanas Dates, dried Figs, dried Rhubarb 1 0 Fruit cocktail in syrup 57 8 Grains & Grain Products French baguette /3 baton 48 White rice med serving 25 Bagel bagel 42 Croissants Pancakes White bread slice 35 Brown bread Wholemeal bread thick slice 32 Granary bread Hamburger Buns Rye crispbreads Crumpet Brown rice large serving 22 Pastry 59 Basmati rice med serving 18 Wild rice Arborio Rice (Risotto) White spaghetti med serving 8 Instant noodles med serving 6 Buckwheat noodles Wholegrain wheat bread 46 Wholemeal spaghetti med serving 8 Vermicelli 35 8 Macaroni 47 9 Wholegrain rye bread thin slice 23 Barley med serving 7 Rough oat cakes 2 1 Puffed rice cakes Pitta bread Wheat tortilla (mexican0 5 1 Chapatti 5 1 Quinoa large serving 14 Bulgar wheat med serving 9 Couscous med serving 15 Seeded breads ie soya etc Malted fruit bread Cereals Cornflakes med serving 65

3 Puffed rice med serving Weetabix Shredded wheat Muesli serving 40 Kelloggs Special K med serving Kelloggs All Bran small serving 15 Porridge Oats 49 2 Large bowl 3 Kelloggs Raisin Bran 12 1 med serving Get Up & Go with 8.5 ½ pint drink Strawberries & ½ pint milk Bran flakes med serving 53 Cheerios 15 1 med serving Kelloggs Frosties 15 1 med serving Puffed wheat med serving 54 Kelloggs Honey Smacks 16 1 med serving Kelloggs Crunch Nut Cornflakes med serving 66 Coco Pops 20 1 med serving Pulses Baked beans, canned /3 can 7 Reduced sugar 48 6 Butter beans /3 410 gm can 5 Chick peas cup 5 Blackeye beans /3 410 gm can Haricot beans /3 410 gm can Kidney beans dried Tinned /3 410 gm can 5 6 Lentils, red /3 410gm can 5 Lentils, green tinned Dried Soya beans /3 410 gm can 1 Pinto beans 4 2/3 410 gm can Borlotti beans 4 2/3 410 gm can Split peas, yellow 6 2/3 cup Dairy Products/substitutes Ice cream scoops 7 Yoghurt, plain small pot Whole milk glass 2 Semi-skimmed milk 32 2 Skimmed milk glass 1 Soya milk 7 1 glass Soya yoghurt (Provamel) large bowl 7 Low fat yoghurt, fruit (Ski) small pot 5 Low fat yoghurt, no sugar 14 1 Rice milk 14 1 glass Condensed milk 17 1 dessertspoon Tofu desserts Custard (Skimmed milk) 35 6 Vegetables Parsnips medium 13 Potato (baked) large 32

4 French fries Potato (new) small 11 Potato Potato mashed Beetroot small 5 Sweetcorn serving 9 Sweet potato large 9 Corn on cob 48 6 Peas ½ tbsp Carrots small 4 Lettuce/ salad leaves handfuls 0 Cucumber inch slice 0 Tomato 2 1 medium Broccoli handful 0 Courgette medium 0 Aubergine 1 2 ½ medium 0 Avocado medium 0 Leeks 1 1 medium Onion 2 1 medium Asparagus 2 1 handful Green beans handful 0 Yam 13 1 medium Swede /3 swede 4 Pumpkin/squash serving 2 Broad beans tbsp 6 Mangetout 1 0 Brussel Sprouts 1 0 Beansprouts 1 0 Snacks Jelly beans Corn chips Mars Bar bar Muesli Bar Potato crisps small packet 30 Pretzels Peanuts med handfuls 2 Pecans 10 1 Cashew nuts med handfuls 4 Peanut butter (no sugar) 1 1 tbsp Strawberry jam 3 1 dessertspoon Orange marmalade 3 1 dessertspoon Olives (in brine) 1 7 Hummus 6 1 small tub Popcorn, salted 10 1 small packet Chocolate, milk, plain small bar 26 Twix bar 17 1 bar Snickers bar 19 1 bar Polos Glucose sweets

5 Croissant 17 1 Doughnut 17 1 plain Sponge cake, plain 17 1 slice Water biscuits Digestive biscuits Wafer biscuits Shortbread Scones Doughnuts Pastry Cereal Bars Waffles Fruit bars Drinks Lucozade can Glucose based sports drinks Fanta can Squash (diluted) glass Orange juice, unsweetened glass 5 Apple juice, unsweetened glass 4 Lemonade, unsweetened 1 1 glass Gingerade 1 1 glass Tomato juice, canned 4 ½ pint Yakult (fermented milk drink) 6 1 pot Carrot juice, fresh 10 1 glass Grapefruit juice, unsweetened 11 1 glass Cranberry juice (Ocean Spray) 16 1 glass Cola 21 1 can Pineapple juice, unsweetened 16 1 glass Alcoholic Drinks Beer/lager 1 ½ pint Red wine 1 Small glass White wine 1 Small glass Spirits 1 1 shot Soups Tomato 6 ½ can Minestrone 7 ½ can Lentil 9 ½ can Leek and potato 11 1 bowl Split pea 16 ½ can Protein Foods Tofu 1 ¾ packet Soya mince 0 3 tbsp Chicken, no skin 0 1 small breast Quorn 0 1/3 pack Salmon 0 1 small fillet Trout 0 1 small fillet Tuna, canned 0 ¼ can Sardines, canned 0 2/3 can

6 Cod 0 1 small fillet Prawns 0 6 large Mackerel 0 1 medium fillet Eggs, boiled 0 2 medium Cottage cheese 2 ½ medium tub Egg mayonnaise 2 ½ medium tub Oysters 0 15 * My thanks to Patrick Holford for the GL of foods. For weight loss he advocates a maximum of 45 GLs a day. r

Glycemic Load of Selected Foods

Glycemic Load of Selected Foods of Selected Foods Note: Nuts, seeds, and meats are not listed because they have little impact on blood sugar levels due to their low carbohydrate content. In fact, these foods, particularly fats and oils,