Glycemic Load

The Glycemic Load for a serving of food is a true indication of the effect it will have upon blood sugar level. Glycemic Index (G.I.) on it's own will not give this information, it is additionally necessary to know the serving size and the carb content in the food.



To make the list as meaningful as possible I have taken a typical serving size, or where possible one slice, one biscuit or one bar. The list is sorted alphabetically and the column on the right hand side shows the glycemic load.

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

I have also produced a table sorted as per the above rating system. Click Here to View

Name G.I. Serv. (gm) Carbs (gm) Glycemic Load
All Bran - Bowl 42 30 10 4
Apple - One 38 120 16 6
Apple Juice - Cup 40 250 30 12
Bagel - One 72 70 34 25
Banana - One 51 120 25 13
Biscuit Plain - One 62 10 8 5
Bread White 1 Slice 70 40 19 13
Bread W/meal 1 Slice 70 40 19 13
Cad. Crunchie - One 65 50 28 18
Cad. Chocolate - 1 Bar 45 50 28 13
Cad. Flake - One 45 32 18 8
Cherry Bakewell - One 55 45 29 16
Choc. Biscuit - One 52 15 10 5
Coca Cola 333ml Can 58 333 33 20
Coca Cola 500ml Bottle 58 500 50 30
Coco Pops - Bowl 77 30 26 20
Corn Chips (bag) 63 35 19 12
Corn on the Cob - 1 53 150 32 17
Corn Flakes - Bowl 81 30 26 21
Cracker Plain - 1 74 10 8 6
Cad. Creme Egg - UK 55 39 29 16
Cad. Creme Egg - US 55 34 25 14
Dates - half cup 103 60 40 42
Digestive Biscuit - 1 58 15 10 6
Fanta 333ml Can 68 333 43 31
Fanta 500ml Can 68 500 66 46
Figs - Half Cup 61 60 26 16
Fructose - 1 Spoon 20 4 4 1
Fructose - 10 Spoons 20 40 40 8
Fruit Bar - One 50 50 34 17
Fruit Pastilles - Tube 70 52 43 30
Glucose - 1 Spoon 100 4 4 4
Glucose - 10 Spoons 100 40 40 40
Grapefruit - One 25 160 16 4
Grapes - 20 46 120 17 8
Grapes - 5 46 30 4 2
Hamburger Bun 61 40 20 12
Honey - Spoon 55 8 6 3
Ice Cream - Scoop 61 50 13 8
Jelly Babies - One 80 7 5 4
Jelly Babies - Eight 80 54 43 34
Jelly Beans - Ten 80 40 34 27
Kllgs. Just Right Bar 70 37 29 20
Kllgs. Nutrigrain Bar 66 37 27 18
Kllgs. Pop Tart - One 70 50 35 24
Kllgs. Sustain Bar 57 37 31 17
Kiwi - One 53 40 4 2
Lactose - Spoon 45 4 4 2
Lucozade 333ml Can 95 333 56 53
Lucozade 380ml Bottle 95 380 64 61
Maltose - Spoon 105 4 4 4
Mars Bar - UK 65 60 40 26
Milk Full Fat - Cup 27 250 11 3
Milk Skim - Cup 32 250 12 4
Muesli - Bowl 66 30 24 16
Muesli Bar 61 30 21 13
Oatmeal Cooked Cup 58 250 22 13
Oatmeal Flapjack - 1 55 15 11 6
Orange - One 42 120 12 5
Orange Juice - Cup 52 250 23 12
Peach - One 42 120 12 5
Peanuts - Small Pack 14 50 7 1
Pear - One 38 120 11 4
Polo Mints - Tube 70 35 35 25
Potato Chips (Bag) 54 35 14 8
Raisins half cup 72 60 39 28
Rice Brown - 1 Serving 55 150 32 18
Rice White - 1 Serving 64 150 36 23
Rich Tea Biscuit - 1 55 10 8 4
Rye crisp Bread - 1 64 25 17 11
Ryvita - 1 slice 65 10 6 4
Spaghetti White 40 180 47 19
Spaghetti W/meal 38 180 42 16
Skittles - Pack 70 50 45 32
Snickers - Bar 55 60 35 19
Special K - Bowl 69 30 20 14
Sponge Cake - Slice 45 63 37 17
Strawberries - Cup 40 250 6 2
Strawb. Jam - Spoon 51 8 5 3
Sugar - 1 Spoon 65 4 4 3
Sugar - 10 Spoons 65 40 40 26
Sultanas Half Cup 56 60 45 25
Tomato Juice Cup 38 250 10 4
Twix - One Bar 44 60 39 17
Watermelon Slice 72 120 6 4
Wispa - One Bar 45 39 21 9

As can be seen there are some surprising results. The above table shows that even foods with a high glycemic index like watermelon can have a low glycemic load because of the small quantity of carbs present in a typical serving.

And a spoon of sugar has a low GL because of the small amount in a spoon. However there are about 10 teaspoons of sugar in a can of coke.




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