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The Glycemic Index

by Jenny Hegmann

Jenny Hegmann, MS, RD, is co-author of The Cyclist's Food Guide: Fueling for Distance ((c) 2005 Sports Nutrition Publishers) with Nancy Clark, MS, RD. Hegmann is a sports nutritionist and long-distance cyclist. She lives and works in the greater Boston area.

Glycemic Index* and Glycemic Load


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All foods are from the US or Canada unless otherwise specified. Glycemic index is based on a 50-gram carbohydrate portion. Glycemic load is based on selected portion sizes (indicated in the last column).

Low GI <40
Moderate GI 40 - 70
High GI >70

Low GI (<40)
Food Glycemic Index Glycemic Load Serving size (grams)
fructose 12 1 15 (1 tbsp)
lentils 28 5 100 (1/2 cup)
wheat tortilla (Mexican) 30 8 50 (8-inch)
apricots, dried 31 6 30 (10 halves)
milk, skim 32 4 250 (8 oz)
spaghetti, whole-wheat 32 11 140 (1 cup)
yogurt, low-fat, fruit (Australia) 33 13 240 (8 oz)
milk, chocolate low-fat 34 9 250 (8 oz)
tomato juice 33 4 250 (8 oz)
Ironman PR bar, choc. 39 7 45 (1 bar)
Moderate GI (40 - 70)
Food Glycemic Index Glycemic Load Serving size (grams)
apple, raw 40 7 140 (3-inch)
spaghetti, white 47 20 140 (1 cup)
baked beans 48 25 240 (1 cup)
sweet potato 48 18 180 (large)
banana, ripe 51 13 120 (7-inch)
orange juice 52 12 251 (8 oz)
Alpen meusli 55 23 55 (1/2 cup)
sucrose (table sugar) 59 6 10 (2 tsp)
raisins 64 17 35 (1/4 cup)
Quick or Minute Oats, cooked 66 17 250 (1 cup)
Snickers bar 68 23 60 (1 bar)
cranberry juice cocktail 68 24 250 (8 oz)
High GI (>70)
Food Glycemic Index Glycemic Load Serving size (grams)
white bread 70 9 30 (1 slice)
PopTarts, dbl choc (Australia) 70 25 50 (1 pastry)
100% whole-wheat bread 73 8 30 (1 slice)
PowerBar, chocolate 83 37 65 (1 bar)
Russet potato, baked 85 31 180 (3-4 inch)
honey 87 10 15 (1 tbsp)
Gatorade, orange 89 11 250 (8 oz)
cornflakes 92 22 30 (1 cup)
glucose/dextrose 99 12 15 (1 tbsp)
dates, dried (Australia) 103 32 40 (5 dates)
Clif bar, cookies and cream 104 48 68 g (1 bar)

*sources: www.glycemicindex.com (August 2006) and Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic and glycemic load values: 2002. Am J Clin Nut 2002;76:5-56

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