A complete list of the GI and GL of all tested foods is beyond the scope of this book; it would be a book in itself. This listing will give you a general sense of what are high-GL and low-GL foods. Items are listed by food groups, from low to high GLs. You may notice that certain food groups are not listed. For example, you won’t see nuts, seeds, fish, poultry, and meats listed because these foods have little impact on blood sugar levels as they are low in carbohydrates.
Soybeans, cooked, ½ cup, 100 g
GI: 14
CARBOHYDRATES (G): 12
FIBER (G): 7.0
GL: 1.6
Peas, green, fresh, frozen, boiled, ½ cup, 80 g
GI: 48
CARBOHYDRATES (G): 5
FIBER (G): 2.0
GL: 2.0
Beans, navy, white, boiled, ½ cup, 90 g
GI: 38
CARBOHYDRATES (G): 11
FIBER (G): 6.0
GL: 4.2
Beans, lima, boiled, ½ cup, 90 g
GI: 27
CARBOHYDRATES (G): 18
FIBER (G): 7.3
GL: 4.8
Peas, split, yellow, boiled, ½ cup, 90 g
GI: 32
CARBOHYDRATES (G): 16
FIBER (G): 4.7
GL: 5.1
Lentils, ½ cup cooked, 100g
GI: 28
CARBOHYDRATES (G): 19
FIBER (G): 3.7
GL: 5.3
Beans, lima, baby, ½ cup cooked, 85 g
GI: 32
CARBOHYDRATES (G): 17
FIBER (G): 4.5
GL: 5.4
Beans, black, canned, ½ cup, 95 g
GI: 45
CARBOHYDRATES (G): 15
FIBER (G): 7.0
GL: 5.7
Chickpeas, canned, drained, ½ cup, 95 g
GI: 42
CARBOHYDRATES (G): 15
FIBER (G): 5.0
GL: 6.3
Beans, kidney, canned and drained, ½ cup, 95 g
GI: 52
CARBOHYDRATES (G): 13
FIBER (G): 7.3
GL: 6.7
Beans, broad, frozen, boiled, ½ cup, 80 g
GI: 79
CARBOHYDRATES (G): 9
FIBER (G): 6.0
GL: 7.1
Peas, dried, boiled, ½ cup, 70 g
GI: 22
CARBOHYDRATES (G): 4
FIBER (G): 4.7
GL: 8.0
Baked beans, canned in tomato sauce, ½ cup, 120 g
GI: 48
CARBOHYDRATES (G): 21
FIBER (G): 8.8
GL: 10.0
Black-eyed beans, soaked, boiled, ½ cup, 120 g
GI: 42
CARBOHYDRATES (G): 24
FIBER (G): 5.0
GL: 10.0
Multi-grain, unsweetened, 1 slice, 30 g
GI: 43
CARBOHYDRATES (G): 9
FIBER (G): 1.4
GL: 4.0
Oat bran and honey loaf, 1 slice, 40 g
GI: 31
CARBOHYDRATES (G): 14
FIBER (G): 1.5
GL: 4.5
Sourdough, rye, 1 slice, 30 g
GI: 48
CARBOHYDRATES (G): 12
FIBER (G): 0.4
GL: 6.0
Stone-ground whole wheat, 1 slice, 30 g
GI: 53
CARBOHYDRATES (G): 11
FIBER (G): 1.4
GL: 6.0
Wonder, enriched white, 1 slice, 20 g
GI: 73
CARBOHYDRATES (G): 10
FIBER (G): 0.4
GL: 7.0
Pumpernickel, 1 slice, 60 g
GI: 41
CARBOHYDRATES (G): 21
FIBER (G): 0.5
GL: 8.6
Whole wheat, 1 slice, 35 g
GI: 69
CARBOHYDRATES (G): 14
FIBER (G): 1.4
GL: 9.6
Healthy Choice, hearty 7-grain, 1 slice, 38 g
GI: 56
CARBOHYDRATES (G): 18
FIBER (G): 1.4
GL: 10.0
White (wheat flour), 1 slice, 30 g
GI: 70
CARBOHYDRATES (G): 15
FIBER (G): 0.4
GL: 10.5
Healthy Choice, 100% whole grain, 1 slice, 38 g
GI: 62
CARBOHYDRATES (G): 18
FIBER (G): 1.4
GL: 11.0
Gluten-free multigrain, 1 slice, 35 g
GI: 79
CARBOHYDRATES (G): 15
FIBER (G): 1.8
GL: 12.0
French baguette, 30 g
GI: 95
CARBOHYDRATES (G): 15
FIBER (G): 0.4
GL: 14.0
Hamburger bun, 1, 50 g
GI: 61
CARBOHYDRATES (G): 24
FIBER (G): 0.5
GL: 15.0
Rye, 1 slice, 50 g
GI: 65
CARBOHYDRATES (G): 23
FIBER (G): 0.4
GL: 15.0
Light rye, 1 slice, 50 g
GI: 68
CARBOHYDRATES (G): 23
FIBER (G): 0.4
GL: 16.0
Dark rye, black, 1 slice, 50 g
GI: 76
CARBOHYDRATES (G): 21
FIBER (G): 0.4
GL: 16.0
Croissant, 1, 50 g
GI: 67
CARBOHYDRATES (G): 27
FIBER (G): 0.2
GL: 18.0
Kaiser roll, 1, 50 g
GI: 73
CARBOHYDRATES (G): 25
FIBER (G): 0.4
GL: 18.0
Pita, 1, 65 g
GI: 57
CARBOHYDRATES (G): 38
FIBER (G): 0.4
GL: 22.0
Bagel, 1, 70 g
GI: 72
CARBOHYDRATES (G): 35
FIBER (G): 0.4
GL: 25.0
Oat bran, raw, 1 tablespoon, 10 g
GI: 55
CARBOHYDRATES (G): 7
FIBER (G): 1.0
GL: 4.0
Bran with psyllium, ⅓ cup, 30 g
GI: 47
CARBOHYDRATES (G): 12
FIBER (G): 12.5
GL: 5.6
Bran, ⅓ cup, 30 g
GI: 58
CARBOHYDRATES (G): 14
FIBER (G): 14.0
GL: 8.0
All-Bran, ½ cup, 40 g
GI: 42
CARBOHYDRATES (G): 22
FIBER (G): 6.5
GL: 9.2
Oatmeal, cooked with water, 1 cup, 245 g
GI: 42
CARBOHYDRATES (G): 24
FIBER (G): 1.6
GL: 10.0
Shredded Wheat, ⅓ cup, 25 g
GI: 67
CARBOHYDRATES (G): 18
FIBER (G): 1.2
GL: 12.0
Kellogg’s Frosted Mini-Wheats (whole wheat), 1 cup, 30 g
GI: 58
CARBOHYDRATES (G): 21
FIBER (G): 4.4
GL: 12.0
Cheerios, ½ cup, 30 g
GI: 74
CARBOHYDRATES (G): 20
FIBER (G): 2.0
GL: 15.0
Kellogg’s Frosted Flakes, ¾ cup, 30 g
GI: 55
CARBOHYDRATES (G): 27
FIBER (G): 1.0
GL: 15.0
Kellogg’s Honey Smacks, ¾ cup, 30 g
GI: 56
CARBOHYDRATES (G): 27
FIBER (G): 1.0
GL: 15.0
Total, 30 g
GI: 76
CARBOHYDRATES (G): 22
FIBER (G): 2.0
GL: 16.7
Puffed wheat, 1 cup, 30 g
GI: 80
CARBOHYDRATES (G): 22
FIBER (G): 2.0
GL: 17.6
Bran flakes, ¾ cup, 30 g
GI: 74
CARBOHYDRATES (G): 24
FIBER (G): 2.0
GL: 18.0
Kellogg’s Crunchy Nut, ¾ cup, 30 g
GI: 72
CARBOHYDRATES (G): 25
FIBER (G): 2.0
GL: 18.0
Froot Loops, 1 cup, 30 g
GI: 69
CARBOHYDRATES (G): 27
FIBER (G): 1.0
GL: 18.0
Corn Chex, 1 cup, 30 g
GI: 83
CARBOHYDRATES (G): 25
FIBER (G): 1.0
GL: 20.8
Corn flakes, 1 cup, 30 g
GI: 84
CARBOHYDRATES (G): 26
FIBER (G): 0.3
GL: 21.8
Rice Krispies, 1 cup, 30 g
GI: 82
CARBOHYDRATES (G): 27
FIBER (G): 0.3
GL: 22.0
Rice Chex, 1 cup, 30 g
GI: 89
CARBOHYDRATES (G): 25
FIBER (G): 1.0
GL: 22.0
Oats’n Honey, 1 cup, 45 g
GI: 77
CARBOHYDRATES (G): 31
FIBER (G): 2.0
GL: 24.0
Raisin bran, 1 cup, 45 g
GI: 73
CARBOHYDRATES (G): 35
FIBER (G): 4.0
GL: 25.5
Grape Nuts, ½ cup, 58 g
GI: 71
CARBOHYDRATES (G): 47
FIBER (G): 2.0
GL: 33.3
Angel food, 1 slice, 30 g
GI: 67
CARBOHYDRATES (G): 17
FIBER (G): <1.0
GL: 11.5
Sponge, 1 slice, 60 g
GI: 46
CARBOHYDRATES (G): 32
FIBER (G): <1.0
GL: 14.7
Cupcake, with icing and cream filling, 1, 38 g
GI: 73
CARBOHYDRATES (G): 26
FIBER (G): <1.0
GL: 19.0
Chocolate fudge (Betty Crocker), 73 g cake + 33 g frosting
GI: 38
CARBOHYDRATES (G): 54
FIBER (G): <1.0
GL: 20.5
Banana, 1 slice, 80g
GI: 47
CARBOHYDRATES (G): 46
FIBER (G): <1.0
GL: 21.6
Pound, 1 slice, 80 g
GI: 54
CARBOHYDRATES (G): 42
FIBER (G): <1.0
GL: 22.6
French vanilla (Betty Crocker), 73 g cake + 33 g frosting
GI: 42
CARBOHYDRATES (G): 58
FIBER (G): <1.0
GL: 24.4
Flan, 1 slice, 80 g
GI: 65
CARBOHYDRATES (G): 55
FIBER (G): <1.0
GL: 35.8
Kavli, 4, 20 g
GI: 71
CARBOHYDRATES (G): 13
FIBER (G): 3.0
GL: 9.2
Breton wheat, 6, 25 g
GI: 67
CARBOHYDRATES (G): 14
FIBER (G): 2.0
GL: 9.4
Ryvita or Wasa (regular), 2, 20 g
GI: 69
CARBOHYDRATES (G): 16
FIBER (G): 3.0
GL: 11.0
Stoned Wheat Thins, 5, 25 g
GI: 67
CARBOHYDRATES (G): 17
FIBER (G): 1.0
GL: 11.4
Premium soda, 3, 25 g
GI: 74
CARBOHYDRATES (G): 17
FIBER (G): 0.0
GL: 12.5
Water, 5, 25 g
GI: 78
CARBOHYDRATES (G): 18
FIBER (G): 0.0
GL: 14.0
Graham, 1, 30 g
GI: 74
CARBOHYDRATES (G): 22
FIBER (G): 1.4
GL: 16.0
Rice cake, 2, 25 g
GI: 82
CARBOHYDRATES (G): 21
FIBER (G): 0.4
GL: 17.0
Milk, full fat, 1 cup, 250 ml
GI: 27
CARBOHYDRATES (G): 12
FIBER (G): 0.0
GL: 3.0
Milk, soy, 1 cup, 250 ml
GI: 31
CARBOHYDRATES (G): 12
FIBER (G): 0.0
GL: 3.7
Milk, skim, 1 cup, 250 ml
GI: 32
CARBOHYDRATES (G): 13
FIBER (G): 0.0
GL: 4.0
Juice, grapefruit, unsweetened, 1 cup, 250 ml
GI: 48
CARBOHYDRATES (G): 16
FIBER (G): 1.0
GL: 7.7
Nesquik chocolate powder, 3 teaspoons in 1 cup (250 ml) milk
GI: 55
CARBOHYDRATES (G): 14
FIBER (G): 0.0
GL: 7.7
Milk, chocolate, low fat, 1 cup, 250 ml
GI: 34
CARBOHYDRATES (G): 23
FIBER (G): 0.0
GL: 7.8
Juice, orange, 1 cup, 250 ml
GI: 46
CARBOHYDRATES (G): 21
FIBER (G): 1.0
GL: 9.7
Gatorade, 1 cup, 250 ml
GI: 78
CARBOHYDRATES (G): 15
FIBER (G): 0.0
GL: 11.7
Juice, pineapple, unsweetened, canned, 1 cup, 250 ml
GI: 46
CARBOHYDRATES (G): 27
FIBER (G): 1.0
GL: 12.4
Juice, apple, unsweetened, 1 cup, 250 ml
GI: 40
CARBOHYDRATES (G): 33
FIBER (G): 1.0
GL: 13.2
Ocean Spray cranberry juice cocktail, 1 cup, 250 ml
GI: 68
CARBOHYDRATES (G): 34
FIBER (G): 0.0
GL: 23.0
Coca-Cola, 12 ounces, 375 ml
GI: 63
CARBOHYDRATES (G): 40
FIBER (G): 0.0
GL: 25.2
Other soft drinks, 12 ounces, 375 ml
GI: 68
CARBOHYDRATES (G): 51
FIBER (G): 0.0
GL: 34.7
Milk, sweetened condensed, ½ cup, 125 ml
GI: 61
CARBOHYDRATES (G): 90
FIBER (G): 0.0
GL: 55.0
Cherries, 20, 80 g
GI: 22
CARBOHYDRATES (G): 10
FIBER (G): 2.4
GL: 2.2
Plums, 3–4 small, 100 g
GI: 39
CARBOHYDRATES (G): 7
FIBER (G): 2.2
GL: 2.7
Apricots, fresh, 3 medium, 100 g
GI: 57
CARBOHYDRATES (G): 7
FIBER (G): 1.9
GL: 4.0
Apricots, dried, 5–6, 30 g
GI: 31
CARBOHYDRATES (G): 13
FIBER (G): 2.2
GL: 4.0
Kiwifruit, 1 raw, peeled, 80 g
GI: 52
CARBOHYDRATES (G): 8
FIBER (G): 2.4
GL: 4.0
Orange, 1 medium, 130 g
GI: 44
CARBOHYDRATES (G): 10
FIBER (G): 2.6
GL: 4.4
Peach, canned, in natural juice, ½ cup, 125 g
GI: 38
CARBOHYDRATES (G): 12
FIBER (G): 1.5
GL: 4.5
Pear, canned, in natural juice, ½ cup, 125 g
GI: 43
CARBOHYDRATES (G): 13
FIBER (G): 1.5
GL: 5.5
Watermelon, 1 cup, 150 g
GI: 72
CARBOHYDRATES (G): 8
FIBER (G): 1.0
GL: 5.7
Pineapple, fresh, 2 slices, 125 g
GI: 66
CARBOHYDRATES (G): 10
FIBER (G): 2.8
GL: 6.6
Apple, 1 medium, 150 g
GI: 38
CARBOHYDRATES (G): 18
FIBER (G): 3.5
GL: 6.8
Grapes, green, 1 cup, 100 g
GI: 46
CARBOHYDRATES (G): 15
FIBER (G): 2.4
GL: 6.9
Apple, dried, 30g
GI: 29
CARBOHYDRATES (G): 24
FIBER (G): 3.0
GL: 6.9
Prunes, pitted (Sunsweet), 6, 40 g
GI: 29
CARBOHYDRATES (G): 25
FIBER (G): 3.0
GL: 7.3
Pear, fresh, 1 medium, 150 g
GI: 38
CARBOHYDRATES (G): 21
FIBER (G): 3.1
GL: 8.0
Fruit cocktail, canned, in natural juice, ½ cup, 125 g
GI: 55
CARBOHYDRATES (G): 15
FIBER (G): 1.5
GL: 8.3
Apricots, canned, in light syrup, ½ cup, 125 g
GI: 64
CARBOHYDRATES (G): 13
FIBER (G): 1.5
GL: 8.3
Peach, canned, in light syrup, ½ cup, 125 g
GI: 52
CARBOHYDRATES (G): 18
FIBER (G): 1.5
GL: 9.4
Mango, 1 small, 150 g
GI: 55
CARBOHYDRATES (G): 19
FIBER (G): 2.0
GL: 10.4
Figs, dried, tenderized (water added), 50 g
GI: 61
CARBOHYDRATES (G): 22
FIBER (G): 3.0
GL: 13.4
Sultanas, ¼ cup, 40 g
GI: 56
CARBOHYDRATES (G): 30
FIBER (G): 3.1
GL: 16.8
Banana, raw, 1 medium, 150 g
GI: 55
CARBOHYDRATES (G): 32
FIBER (G): 2.4
GL: 17.6
Raisins, ¼ cup, 40 g
GI: 64
CARBOHYDRATES (G): 28
FIBER (G): 3.1
GL: 18.0
Dates, dried, 5, 40 g
GI: 103
CARBOHYDRATES (G): 27
FIBER (G): 3.0
GL: 27.8
Rice bran, extruded, 1 tablespoon, 10 g
GI: 19
CARBOHYDRATES (G): 3
FIBER (G): 1.0
GL: 0.6
Barley, pearl, boiled, ½ cup, 80 g
GI: 25
CARBOHYDRATES (G): 17
FIBER (G): 6.0
GL: 4.3
Millet, cooked, ½ cup, 120 g
GI: 71
CARBOHYDRATES (G): 12
FIBER (G): 1.0
GL: 8.5
Bulgur, cooked, ⅔ cup, 120 g
GI: 48
CARBOHYDRATES (G): 22
FIBER (G): 3.5
GL: 10.6
Rice, brown, steamed, 1 cup, 150 g
GI: 50
CARBOHYDRATES (G): 32
FIBER (G): 1.0
GL: 16.0
Rice, white, boiled, 1 cup, 150 g
GI: 72
CARBOHYDRATES (G): 36
FIBER (G): 0.2
GL: 26.0
Rice, Arborio, white, boiled, ½ cup, 100 g
GI: 69
CARBOHYDRATES (G): 35
FIBER (G): 0.2
GL: 29.0
Rice, Basmati, white, boiled, 1 cup, 180 g
GI: 58
CARBOHYDRATES (G): 50
FIBER (G): 0.2
GL: 29.0
Buckwheat, cooked, ½ cup, 80 g
GI: 54
CARBOHYDRATES (G): 57
FIBER (G): 3.5
GL: 30.0
Rice, instant, cooked, 1 cup, 180 g
GI: 87
CARBOHYDRATES (G): 38
FIBER (G): 0.2
GL: 33.0
Tapioca, steamed 1 hour, 100 g
GI: 70
CARBOHYDRATES (G): 54
FIBER (G): <1.0
GL: 38.0
Tapioca, boiled with milk, 1 cup, 265 g
GI: 81
CARBOHYDRATES (G): 51
FIBER (G): <1.0
GL: 41.0
Rice, jasmine, white, long grain, steamed, 1 cup, 180 g
GI: 109
CARBOHYDRATES (G): 39
FIBER (G): 0.2
GL: 42.5
Ice cream, low-fat French vanilla, 2 scoops, 50 g
GI: 38
CARBOHYDRATES (G): 15
FIBER (G): 0.0
GL: 5.7
Ice cream, full fat, 2 scoops, 50 g
GI: 61
CARBOHYDRATES (G): 10
FIBER (G): 0.0
GL: 6.1
Jam, no sugar, 1 tablespoon, 25 g
GI: 55
CARBOHYDRATES (G): 11
FIBER (G): <1.0
GL: 6.0
Muffin, chocolate butterscotch, from mix, 50 g
GI: 53
CARBOHYDRATES (G): 28
FIBER (G): 1.0
GL: 15.0
Muffin, apple, oat and sultana, from mix, 50 g
GI: 54
CARBOHYDRATES (G): 28
FIBER (G): 1.0
GL: 15.0
Muffin, apricot, coconut and honey, from mix, 50 g
GI: 60
CARBOHYDRATES (G): 27
FIBER (G): 1.5
GL: 16.0
Muffin, banana, oat and honey, from mix, 50 g
GI: 65
CARBOHYDRATES (G): 28
FIBER (G): 1.5
GL: 18.0
Muffin, apple, 80 g
GI: 44
CARBOHYDRATES (G): 44
FIBER (G): 1.5
GL: 19.0
Muffin, bran, 80 g
GI: 60
CARBOHYDRATES (G): 34
FIBER (G): 2.5
GL: 20.0
Muffin, blueberry, 80 g
GI: 59
CARBOHYDRATES (G): 41
FIBER (G): 1.5
GL: 24.0
Pancake, buckwheat, from dry mix, 1 small, 40 g
GI: 102
CARBOHYDRATES (G): 30
FIBER (G): 2.0
GL: 30.0
Pancake, from dry mix, 1 large, 80 g
GI: 67
CARBOHYDRATES (G): 58
FIBER (G): 1.0
GL: 39.0
Tortellini, cheese, cooked, 1 cup, 180 g
GI: 50
CARBOHYDRATES (G): 21
FIBER (G): 2.0
GL: 10.5
Ravioli, meat filled, cooked, 1 cup, 220 g
GI: 39
CARBOHYDRATES (G): 30
FIBER (G): 2.0
GL: 11.7
Rice noodles, fresh, boiled, 1 cup, 176 g
GI: 40
CARBOHYDRATES (G): 44
FIBER (G): 0.4
GL: 17.6
Spaghetti, whole grain, cooked, 1 cup, 180 g
GI: 37
CARBOHYDRATES (G): 48
FIBER (G): 3.5
GL: 17.8
Fettucine, cooked, 1 cup, 180 g
GI: 32
CARBOHYDRATES (G): 57
FIBER (G): 2.0
GL: 18.2
Spaghetti, gluten-free, in tomato sauce, 1 small can, 220 g
GI: 68
CARBOHYDRATES (G): 27
FIBER (G): 2.0
GL: 18.5
Macaroni and cheese, packaged, cooked, 220 g
GI: 64
CARBOHYDRATES (G): 30
FIBER (G): 2.0
GL: 19.2
Star pastina, cooked, 1 cup, 180 g
GI: 38
CARBOHYDRATES (G): 56
FIBER (G): 2.0
GL: 21.0
Spaghetti, white, cooked, 1 cup, 180 g
GI: 41
CARBOHYDRATES (G): 56
FIBER (G): 2.0
GL: 23.0
Rice pasta, brown, cooked, 1 cup, 180 g
GI: 92
CARBOHYDRATES (G): 57
FIBER (G): 2.0
GL: 52.0
Fructose, 1 teaspoon, 10 g
GI: 23
CARBOHYDRATES (G): 10
FIBER (G): 0.0
GL: 2.3
Honey, ½ tablespoon, 10 g
GI: 58
CARBOHYDRATES (G): 16
FIBER (G): 0.0
GL: 4.6
Lactose, 1 teaspoon, 10 g
GI: 46
CARBOHYDRATES (G): 10
FIBER (G): 0.0
GL: 4.6
Sucrose, 1 teaspoon, 10 g
GI: 65
CARBOHYDRATES (G): 10
FIBER (G): 0.0
GL: 6.5
Maltose, 1 teaspoon, 10 g
GI: 105
CARBOHYDRATES (G): 10
FIBER (G): 0.0
GL: 10.5
Corn chips, Doritos original, 50 g
GI: 42
CARBOHYDRATES (G): 33
FIBER (G): <1.0
GL: 13.9
Snickers bar, 59 g
GI: 41
CARBOHYDRATES (G): 35
FIBER (G): 0.0
GL: 14.3
Tofu frozen dessert (nondairy), 100 g
GI: 115
CARBOHYDRATES (G): 13
FIBER (G): <1.0
GL: 15.0
Real Fruit bar, strawberry, 20 g
GI: 90
CARBOHYDRATES (G): 17
FIBER (G): <1.0
GL: 15.3
Twix bar (caramel), 59 g
GI: 44
CARBOHYDRATES (G): 37
FIBER (G): <1.0
GL: 16.2
Pretzels, 50 g
GI: 83
CARBOHYDRATES (G): 22
FIBER (G): <1.0
GL: 18.3
Mars bar, 60 g
GI: 65
CARBOHYDRATES (G): 41
FIBER (G): 0.0
GL: 26.6
Tomato, canned, ⅞, cup, 220 ml
GI: 38
CARBOHYDRATES (G): 15
FIBER (G): 1.5
GL: 6.0
Black bean, ⅞ cup, 220 ml
GI: 64
CARBOHYDRATES (G): 9
FIBER (G): 3.4
GL: 6.0
Lentil, canned, ⅞ cup, 220 ml
GI: 44
CARBOHYDRATES (G): 14
FIBER (G): 3.0
GL: 6.0
Split pea, canned, ⅞ cup, 220 ml
GI: 60
CARBOHYDRATES (G): 13
FIBER (G): 3.0
GL: 8.0
Carrots, raw, ½ cup, 80 g
GI: 16
CARBOHYDRATES (G): 6
FIBER (G): 1.5
GL: 1.0
Asparagus, 1 cup cooked or raw
Bell peppers, 1 cup cooked or raw
Broccoli, 1 cup cooked or raw
Brussels sprouts, 1 cup cooked or raw
Cabbage, 1 cup cooked or raw
Cauliflower, 1 cup cooked or raw
Cucumber, 1 cup
Celery, 1 cup cooked or raw
Eggplant, 1 cup
Green beans, 1 cup cooked or raw
Kale, 1 cup cooked, 2 cups raw
Lettuce, 2 cups raw
Mushrooms, 1 cup raw
Spinach, 1 cup cooked or 2 cups raw
Tomatoes, 1 cup raw
Zucchini, 1 cup cooked or raw
Beets, canned, drained, 2–3 slices, 60 g
GI: 64
CARBOHYDRATES (G): 5
FIBER (G): 1.0
GL: 3.0
Pumpkin, peeled, boiled, ½ cup, 85 g
GI: 75
CARBOHYDRATES (G): 6
FIBER (G): 3.4
GL: 4.5
Parsnips, boiled, ½ cup, 75 g
GI: 97
CARBOHYDRATES (G): 8
FIBER (G): 3.0
GL: 8.0
Corn on the cob, sweet, boiled, 80 g
GI: 48
CARBOHYDRATES (G): 14
FIBER (G): 2.9
GL: 8.0
Corn, canned, drained, ½ cup, 80 g
GI: 55
CARBOHYDRATES (G): 15
FIBER (G): 3.0
GL: 8.5
Sweet potato, peeled, boiled, 80 g
GI: 54
CARBOHYDRATES (G): 16
FIBER (G): 3.4
GL: 8.6
Sweet corn, ½ cup boiled, 80 g
GI: 55
CARBOHYDRATES (G): 18
FIBER (G): 3.0
GL: 10.0
Potato, peeled, boiled, 1 medium, 120 g
GI: 87
CARBOHYDRATES (G): 13
FIBER (G): 1.4
GL: 10.0
Potato, with skin on, boiled, 1 medium, 120 g
GI: 79
CARBOHYDRATES (G): 15
FIBER (G): 2.4
GL: 11.0
Yam, boiled, 80 g
GI: 51
CARBOHYDRATES (G): 26
FIBER (G): 3.4
GL: 13.0
Potato, baked in oven, 1 medium, 120 g
GI: 93
CARBOHYDRATES (G): 15
FIBER (G): 2.4
GL: 14.0
Potatoes, mashed, ½ cup, 120 g
GI: 91
CARBOHYDRATES (G): 16
FIBER (G): 1.0
GL: 14.0
Potatoes, new, unpeeled, boiled, 5 small, 175 g
GI: 78
CARBOHYDRATES (G): 25
FIBER (G): 2.0
GL: 20.0
Cornmeal (polenta), ⅓ cup, 40 g
GI: 68
CARBOHYDRATES (G): 30
FIBER (G): 2.0
GL: 20.0
French fries, fine cut, small serving, 120g
GI: 75
CARBOHYDRATES (G): 49
FIBER (G): 1.0
GL: 36.0
Gnocchi, cooked, 1 cup, 145 g
GI: 68
CARBOHYDRATES (G): 71
FIBER (G): 1.0
GL: 48.0
Yogurt, low fat, artificially sweetened, 200 g
GI: 14
CARBOHYDRATES (G): 12
FIBER (G): 0.0
GL: 2.0
Yogurt, with fruit, 200 g
GI: 26
CARBOHYDRATES (G): 30
FIBER (G): 0.0
GL: 8.0
Yogurt, low fat, 200 g
GI: 33
CARBOHYDRATES (G): 26
FIBER (G): 0.0
GL: 8.5