• Products on Cart ( 0 )

Glycemic Index

The glycemic index indicates how fast your blood sugar rises after eating a specific food. The higher the index the faster and steeper the climb of your blood sugar, something that is undesirable because it fattens us, causes mood disorders, inflammation, degenerative diseases, cholesterol and many other health problems, among which is the obvious... high blood sugar.

GLYCEMIC INDEX up to 55 it is low   GLYCEMIC LOAD up to 10 it is low

Food

Glycemic index

Portion

Glycemic load

SWEETS

 

 

 

Honey

87

2 teaspoons

17.9

Jelly candies

78

37gr

22

Snickers Bar

68

60g (1/2 bar)

23

Sugar

68

2 teaspoons

7

Strawberry jam

51

2 teaspoons

10.1

 

 

 

 

Dark chocolate

23

37g

4.4

Cereal & Pastries

 

 

 

Corn bread

110

60g (1 slice)

30.8

Baguette

95

64g (1 slice)

29.5

Corn Flakes

92

28g (1 cup)

21.1

 

 

 

 

Rice flakes

82

33g (1.25 cup)

23

Pop corn

80

31g (1 cup)

22.4

Donut (lrg glazed)

76

75g (1 donut)

24.3

Waffle (homemade)

76

75g (1 waffle)

18.7

 

 

 

 

Bran Flakes

74

29g (3/4 cup)

13.3

Whole wheat crackers

74

14g (2 squares)

8.1

Cheerios

74

30g (1 cup)

13.3

Kaiser Bread

73

57g (1 roll)

21.2

Bagel

72

25g

9,20

Corn tortilla

70

24g (1 tortilla)

7.7

 

 

 

 

Wheat bread

70

28g (1 slice)

7.7

White bread

70

25g (1 slice)

8.4

Kellogg’s Special K

69

31g (1 cup)

14.5

 

 

 

 

 

 

 

 

Butter croissant

67

57g (1 medium)

17.5

 

 

 

 

Instant quaker (oat flakess)

65

234g (1 cup)

13.7

Rye bread, 100% whole grain

65

32g (1 slice)

8.5

Rice wafer

65

25 (1 wafer)

11.1

 

 

 

 

Whole grain muffin

60

113g (1 medium)

30

Fruit muffin

59

113g (1 medium)

30

Quaker

58

117g (1/2 cut)

6.4

Whole grain pita

57

64g (1 pita)

17

Oats cookie

55

18g (1 big)

6

 

 

 

 

 

 

 

 

Vanilla Cake and Vanilla Frosting

42

64g (1 slice)

16

 

 

 

 

 

Chocolate cake w/chocolate frosting

 

38

 

64g (1 slice)

 

12,5

Beverages

 

 

 

Gatorade Powder

78

16g (0.75 scoop)

11.7

Cranberry Juice Cocktail

68

253g (1 cup)

24.5

 

 

 

 

Cola, soda drink

63

370g (1 can)

25.2

Orange juice

57

249g (1 cup)

14.25

Hot chocolate

51

28g (1 packet)

11.7

Grape fruit with sugar

48

250g (1 cup)

13.4

Pineapple juice

46

250g (1 cup)

14.7

 

 

 

 

Soy milk

44

245g (1 cup)

4

Apple juice

41

248g (1 cup)

11.9

Tomato juice

38

243g (1 cup)

3.4

Legumes

 

 

 

Beans

27

253g (1 cup)

7

 

 

 

 

 

 

 

 

Chickpeas

31

240g (1 cup)

13.3

Lentils

29

198g (1 cup)

7

 

 

 

 

Soy

20

172g (1 cup)

1.4

Peanuts

13

146g (1 cup)

1.6

Vegetables

 

 

 

Potato

104

213g (1 medium)

36.4

 

 

 

 

Raw carrot

92

15g (1 big)

1

Canned beetroots

64

246g (1/2 cup)

9.6

Corn

55

166g (1 cup)

61.5

Sweet potato

54

133g (1 cup)

12.4

 

 

 

 

Frozen peas

48

72g (1/2 cup)

3.4

Tomato

38

123g (1 medium)

1.5

Boiled broccoli

0

78g (1/2 cup)

0

Cooked cabbage

0

75g (1/2 cup)

0

Celeriac

0

62g (1 whole)

0

Cauliflower

0

100g (1 cup)

0

Green beans

0

135g (1 cup)

0

Mushrooms

0

70g (1 cup)

0

Spinach

0

30g (1 cup)

0

Fruit

 

 

 

Watermelon

72

152g (1 cup)

7.2

Fresh pineapple

66

155g (1 cup)

11.9

Melon

65

177g (1 cup)

7.8

Apricots in light syrup

64

253g (1 cup)

24.3

Raisins

64

43g

20.5

 

 

 

 

Peaches in light syrup

58

262g (1 cup)

28.4

Kiwi

58

76g (1 fruit)

5.2

Drained fruitsalad

55

214g (cup)

19.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Banana

51

118g (1 medium)

12.2

 

 

 

 

Orange

48

140g (1 fruit)

7.2

Pears in light syrup

44

248g (1 cup)

12.3

Grapes

43

92g (1 cup)

6.5

 

 

 

 

 

 

 

 

Strawberries

40

152g (1 cup)

3.6

Apple

39

138g (1 medium)

6.2

Pear

33

166g (1 medium)

6.9

 

 

 

 

Dried apricot

32

130g (1 cup)

23

Prunes

29

132g (1 cup)

34.2

 

 

 

 

Peach

28

98g (1 medium)

2.2

Grapfruit

25

123g (1/2 fruit)

2.8

Prune

24

66g (1 fruit)

1.7

Cherries

22

117g (1 cup)

3.7

Nuts

 

 

 

Cashews

22

0

 

Almonds

0

0

 

Hazelnuts

0

0

 

 

 

 

 

 

 

 

 

Walnuts

0

0

 

Dairy

 

 

 

Low fat ice cream

47

76g (1/2 cup)

9.4

Mousse

44

100g (1/2 cup)

8.4

Milk

40

244g (1 cup)

4.4

Ice cream

38

72g (1/2 cup)

6

Natural yogurt

36

245g (1 cup)

6.1

Meat

 

 

 

Beef

0

 

 

Chicken

0

 

 

Eggs

0

 

 

Fish

0

 

 

Lamb

0

ALL 0

 

Pork

0

 

 

Veal

0

 

 

Game

0

 

 

 

 

 

 

 

 

 

 

Rabbit

0

 

 

Duck

0

 

 

Ostrich

0

 

 

Shellfish

0

 

 

Lobster

0

 

 

Turkey

0

 

 

Ham

0

 

 

  

e-Books

Skype sessions

The British Association for Nutrition & Lifestyle Medicine