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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