Glycemic Index by Glycemic Load

Making sense of Glycemic Load - A little easy math can help you figure out which carbohydrate foods are the best choice.  Less processed foods are certainly the best choices.  Whole fruit is better than juice. Whole grains beat regular bread, hands down!

For people with Type 2 diabetes  too many high GI foods are risky.   Low GI foods are better overall but sometimes you might not be getting the best choice.

A good example is parsnip.  Parsnips turn to sugar quickly but they are a good root vegetable.  Parsnip rates at 97 in the Glycemic Index (GI). If you divide the GI rating by 100 you'll get the Glycemic Load (GL) which takes into account portion size and GI rating.  In this method parsnip carries a GL of 12.

On packaged food, take the total carbohydrates and subtract fiber amounts and sugar and sugar alcohols in grams (weight).  You'll now know the weight of the carbs that will be digestible.  The higher the number the greater the impact on blood sugar (glucose).

Overall its best to keep it simple.  Have a variety of food and eat in moderation.  Eating more vegetables is healthier.

Protein = the size of your palm     Carbohydrate = the size of your fist     Vegetables = about half your plate

FOR SUPPLEMENT HELP WITH YOUR LOW GLYCEMIC INDEX WEIGHT LOSS PROGRAM PLEASE CONSIDER THE LEAFLADY'S LGI PACK CONTAINING 3 SPECIFIC SUPPLEMENTS TO HELP WITH WEIGHT LOSS, 2 BOXES OF TEA, MULTIVITAMIN-MINERAL DAILY, AND AN ADDITIONAL INFORMATION SHEET ON GI FOODS AND A FEW RECIPES. 

LOW GL

LOW GI

• All-bran cereal (8,42)
• Apples (6,38)
• Carrots (3,47)
• Chana dal (3,8)
• Chick peas (8,28)
• Grapes (8,46)
• Kidney beans (7,28)
• Nopal (0,7)
• Oranges (5,42)
• Peaches (5,42)
• Peanuts (1,14)
• Pears (4,38)
• Pinto beans (0,39)
• Red lentils (5,26)
• Strawberries (1,40)
• Sweet corn (9,54)

MED GI

• Beets (5,64)
• Cantaloupe (4,65)
• Pineapple (7,59)
• Sucrose (table sugar) (7,68)

HI GI

• Popcorn (8,72)
• Watermelon (4,72)
• Whole wheat flour bread (9,71)

MED GL

LOW GI

• Apple juice (11,40)
• Bananas (12,52)
• Buckwheat (16,54)
• Fettucine (18,40)
• Navy beans (12,38)
• Orange juice (12,50)
• Parboiled rice (17,47)
• Pearled barley (11,25)
• Sourdough wheat bread (15,54)

MED GI

• Life cereal (16,66)
• New potatoes (12,57)
• Wild rice (18,57)

HI GI

• Cheerios (15,74)
• Shredded wheat (15,75)
• White wheat flour bread (11,70)

HI GL

LOW GI

• Linguine (23,52)
• Macaroni (23,47)
• Spaghetti (20,42)

MED GI

• Couscous (23,65)
• Sweet potatoes (27,61)
• White rice (23,64)

HI GI

• Baked Russet potatoes (26,85)
• Cornflakes (21,81)

GI low=1-55 mid=56-69 High=70-100 GL low=1-10 mid=11-19 High=20 or more