Glycemic Index-Load

LOW carb means that although the food IS a carbohydrate, it does not spike our blood sugar much, as compared to sugar, candy, cakes and so forth.

SLOW carbs are the carbohydrate foods on the lower end of the Glycemic Index and carry a lower Glycemic Load.

As we learn more about all this, we will want to pay attention to the Glycemic Index of the foods we eat.  Much more information on this topic will be presented in upcoming posts.  Stay tuned.

For a good book to have for reference — try this: The Low GI Shopper’s Guide to GI Values 2011: The Authoritative Source of Glycemic Index Values for 1200 FoodsHealth, Mind & Body Books)

For now, take a look at this table below to begin to acquaint yourself with how different foods rank in this system.

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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.  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.

FOOD Glycemic index
(glucose = 100)
Serving size (grams) Glycemic load
per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47±8 80 18
Banana cake, made without sugar 55±10 80 16
Sponge cake, plain 46±6 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42±4 111 24
Apple, made with sugar 44±6 60 13
Apple, made without sugar 48±10 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95±15 30 15
Coarse barley bread, 75-80% kernels, average 34±4 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 50±4 30 6
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 70±0 30 10
Wonder™ bread, average 73±2 30 10
Whole wheat bread, average 71± 2 30 9
100% Whole Grain™ bread (Natural Ovens) 51±11 30 7
Pita bread, white 57 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola®, average 58±5 250 15
Fanta®, orange soft drink 68±6 250 23
Lucozade®, original (sparkling glucose drink) 95±10 250 40
Apple juice, unsweetened, average 40±1 250 12
Cranberry juice cocktail (Ocean Spray®) 68±3 250 24
Grapefruit juice, unsweetened 48 250 11
Orange juice, average 50±4 250 13
Tomato juice, canned 38±4 250 4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average 42±5 30 4
Coco Pops™, average 77 30 20

More:

General Introduction to Glycemic Index

Glycemic Index and Glycemic Load of SAMPLE FOODS

Recipe for Cauliflower Hash Brown Potatoes (REALLY)