Glycemic Load List

This Glycemic Load List shows the results sorted in 3 tables, from lowest to highest. In order to calculate the Glycemic Load (GL) for a serving of food it is necessary to know the Glycemic Index (GI) of the food, the serving size, and the carbs per 100gm for the food. The GL then equals the GI multiplied by the carbs in the serving divided by 100.

Rating System for Glycemic Load:
Below 11 - low. 
11 to 19 - medium. 
Above 19 -high. 

    

Low Glycemic Load List

Name G.I. Serv. (gm) Carbs (gm) Glycemic Load
Fructose - 1 Spoon 20 4 4 1
Peanuts - Small Pack 14 50 7 1
Grapes - 5 46 30 4 2
Kiwi - One 53 40 4 2
Lactose - Spoon 45 4 4 2
Strawberries - Cup 40 250 6 2
Honey - Spoon 55 8 6 3
Milk Full Fat - Cup 27 250 11 3
Strawb. Jam - Spoon 51 8 5 3
Sugar - 1 Spoon 65 4 4 3
All Bran - Bowl 42 30 10 4
Glucose - 1 Spoon 100 4 4 4
Maltose - Spoon 105 4 4 4
Grapefruit - One 25 160 16 4
Milk Skim - Cup 32 250 12 4
Pear - One 38 120 11 4
Rich Tea Biscuit - 1 55 10 8 4
Ryvita - 1 slice 65 10 6 4
Tomato Juice Cup 38 250 10 4
Watermelon Slice 72 120 6 4
Biscuit Plain - One 62 10 8 5
Orange - One 42 120 12 5
Choc. Biscuit - One 52 15 10 5
Peach - One 42 120 12 5
Apple - One 38 120 16 6
Cracker Plain - 1 74 10 8 6
Digestive Biscuit - 1 58 15 10 6
Oatmeal Flapjack - 1 55 15 11 6
Cad. Flake - One 45 32 18 8
Grapes - 20 46 120 17 8
Fructose - 10 Spoons 20 40 40 8
Ice Cream - Scoop 61 50 13 8
Potato Chips (Bag) 54 35 14 8
Jelly Babies - Two 80 13 11 9
Cad. Wispa - 1 Bar 45 39 21 9


    

    

Medium Glycemic Load List

Name G.I. Serv. (gm) Carbs (gm) Glycemic Load
Rye crisp Bread - 2 64 25 17 11
Apple Juice - Cup 40 250 30 12
Corn Chips (bag) 63 35 19 12
Hamburger Bun 61 40 20 12
Orange Juice - Cup 52 250 23 12
Banana - One 51 120 25 13
Bread White 1 Slice 70 40 19 13
Bread W/meal 1 Slice 70 40 19 13
Cad. Chocolate - 1 Bar 45 53 30 13
Muesli Bar 61 30 21 13
Oatmeal Cooked Cup 58 250 22 13
Cad. Creme Egg - US 55 34 25 14
Special K - Bowl 69 30 20 14
Cherry Bakewell - One 55 45 29 16
Cad. Creme Egg - UK 55 39 29 16
Figs - Half Cup 61 60 26 16
Muesli - Bowl 66 30 24 16
Spaghetti W/meal 38 180 42 16
Corn on the Cob - 1 53 150 32 17
Fruit Bar - One 50 50 34 17
Jelly Babies - Four 80 27 21 17
Kllgs. Sustain Bar 57 37 31 17
Sponge Cake - Slice 45 63 37 17
Twix - One Bar 44 60 39 17
Cad. Crunchie - One 65 50 28 18
Kllgs. Nutrigrain Bar 66 37 27 18
Rice Brown - 1 Serving 55 150 32 18
Spaghetti White 40 180 47 19
Snickers - Bar 55 60 35 19


  

    

High Glycemic Load List

Name G.I. Serv. (gm) Carbs (gm) Glycemic Load
Coca Cola 333ml Can 58 333 33 20
Coco Pops - Bowl 77 30 26 20
Kllgs. Just Right Bar 70 37 29 20
Corn Flakes - Bowl 81 30 26 21
Rice White - 1 Serving 64 150 36 23
Kllgs. Pop Tart - One 70 50 35 24
Bagel - One 72 70 34 25
Polo Mints - Tube 70 35 35 25
Sultanas Half Cup 56 60 45 25
Jelly Babies - Six 80 40 32 26
Mars Bar - UK 65 60 40 26
Sugar - 10 Spoons 65 40 40 26
Raisins half cup 72 60 39 28
Coca Cola 500ml Bottle 58 500 50 30
Fruit Pastilles - Tube 70 52 43 30
Fanta 333ml Can 68 333 43 31
Skittles - Pack 70 50 45 32
Glucose - 10 Spoons 100 40 40 40
Dates - half cup 103 60 40 42
Fanta 500ml Bottle 68 500 66 46
Lucozade 333ml Can 95 333 56 53
Lucozade 380ml Bottle 95 380 64 61

Beware those jelly babies! Those innocent looking little monsters are highly glycemic! Each one has a glycemic load of 4.2 and there are 32 in a pack of Bassetts. They are highly addictive and very chewy. It would be very easy to eat a whole pack, say on a car journey. That's a total glycemic load of 136, and you are well in the danger zone and well on the way to placing an you health at risk.

Chocolate isn't too bad. A 53gm bar of Cadbury's Dairy Milk - 8 squares - has a GL of only 13, about the same as a slice of bread. That's a tasty bit of chocolate, and it won't spike you blood sugar level. But be aware that chocolate caramels, Crunchies, Rolos etc are higher, they are not pure chocolate.




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