The Glycemic Index Explained

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What are you eating? Glycemic ratings of common foods

SLOWER ACTING CARBOHYDRATE Low GI (55 or less) Low GL (10 or less)	Food Item	Glycemic Index Glucose = 100	Glycemic Load Per serving	Serving Size (g)
Fruit and Fruit Products:	Apples	32	5	120g
	Grapefruit	25	2	120g
	Oranges	40	4	120g
	Peaches	28	2	120g
	Pears	34	4	120g
	Plums	24	2	120g
	Mangos	51	8	120g
	Apricots, dried	30	8	60g
Vegetables:	Carrots, boiled	41	2	80g
	Corn on cob, boiled	48	5	50g
Legumes and Nuts:	Butter beans, canned	36	4	75g
	Chickpeas, canned	38	4	70g
	Hummus	6	1	30g
	Red Kidney Beans, canned	36	5	75g
	Soya Beans, boiled	20	1	150g
	Split Peas, boiled	32	4	150g
	Cashew nuts, salted	22	3	50g
	Peanuts	13	1	50g
Grains and Breads:	Tortilla, wheat	30	6	50g
	All-bran, Kellogg's	30	6	30g
	Toasted Muesli	43	7	30g
	Popcorn, plain, microwave	55	4	20g
	Mixed-Grain Bread	34	4	30g
	Wheat crispbread	55	9	25g
Miscellaneous:	Honey, Yellow box	35	7	25g
	Honey, Iron Bark	48	10	25g
	Nutella	33	4	20g
	Fruche	34	7	150g
	Milo, made with full-cream milk	35	8	258g
	Pizza Hut, Super Supreme, pan pizza	36	8	100g
MEDIUM ACTING CARBOHYDRATE Medium GI (56 to 69) Medium GL (11 to 19)	Food Item	Glycemic Index Glucose = 100	Glycemic Load Per serving	Serving Size (g)
Fruit and Fruit Products:	Banana	58	14	120g
	Grapes, black	59	11	120g
	Apple juice	44	12	262g
Vegetables:	Potato, boiled	56	11	150g
	Sweet potato, boiled	44	11	150g
Grains and Breads:	Corn chips	42	11	50g

Cereals:	Froot Loops, Kellogg's	69	18	30g
	Just Right, Kellogg's	60	12	30g
	Special K, Kellogg's	54	11	30g
Miscellaneous:	Milk Chocolate, Dove	45	14	50g
FAST ACTING CARBOHYDRATES High GI (70 or more) High GL (20 or more)	Food Item	Glycemic Index Glucose = 100	Glycemic Load Per serving	Serving Size (g)
Fruit and Fruit Products:	Dates, dried	103	42	60g
	Sultanas	56	25	60g
Vegetable Products:	French Fries, frozen, reheated	75	50	150g
Grains and Breads:	Basmati rice	58	24	150g
	Jasmine rice	109	46	150g
	Gluten-free Rice & Corn Pasta	76	34	180g
	Corn Thins	87	17	25g
	White Bread	70	9	30g
Cereals:	Corn Flakes	77	19	30g
	Coco Pops, Kellogg's	77	20	30g
	Weet-Bix, Sanitarium	69	13	30g
	Instant Oats, Uncle Toby's, cooked with water	82	28	60g (dry)
Miscellaneous:	Jelly Beans	80	20	30g
	Skittles lollies	70	21	30g