GI and GL of Sample Foods

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.   (

The glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size. Glycemic load or GL combines both the quality and quantity of carbohydrate in one ‘number’. It’s the best way to predict blood glucose values of different types and amounts of food. The formula is: GL = (GI x the amount of available carbohydrate) divided by 100. (


Glycemic Index of some sample foods:


Wonder White, 80   Pumpernickel, 50   Whole grain sprouted, 55   Multigrain, 43
Fruit Apple, 38   Dark cherries, 63   Grapes, 53   Orange, 42   Peach, 42 

Watermelon, 78   Cantaloupe, 65


Vegetables Most are ZERO, some exceptions are: 

Beets, 64   Carrots, 41   Potato 85   Corn 48   Sweet Potato 46   Yam, 54

Meat, Seafood, 


All are “0” 


Oils & Cheeses All are “0” 



Recipe for Cauliflower Hash Brown Potatoes (REALLY)



  1. Rosalinda Gutierrez says:

    wow i thought watermelon was good for you and now im in shock

    • Meredith says:

      You’re exactly right. Watermelon is very nutritious with a great compliment of both vitamins and minerals. It’s also a good example of how complicated this “what to eat?” thing can be.

      Most foods that have a high Glycemic Index also have a high Glycemic Load. Glycemic Load is a number that indicates how much a particular AMOUNT of a food will raise your blood sugar. As it turns out, probably because watermelon is mainly WATER, it’s Glycemic LOAD is lower than you would expect.

      A half cup of chopped watermelon has a GL of 1.5. An average wedge a GL of 6.

      But… if you’re anything like me, on a hot summer day, one wedge of watermelon isn’t nearly enough!

      Still, I’m not ever going to say “never” about any food. That would make life a little less worth living for me…

      Thanks for your comment!

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