Fitness Video And Exercise Blogs - GI and GL Listings

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Posted 21 July 2009 at 17:22:30 by Lucy Case
Posted in General

You can find Lucy's article on glycemic loading (GL) and how it compares to the glycemic index (GI) here.

FRUIT AND FRUIT PRODUCTS

Item	GI	Serve (g)	GL
Apples	38	120	6
Apple juice,unsweetened	40	250	11
Apricots	57	120	5
Apricots, in syrup	64	120	12
Apricots	31	60	9
Banana, ripe	51	120	13
Banana, under-ripe	30	120	6
Banana, over-ripe	48	120	12
Cherries	22	120	3
Cranberry juice	68	250	24
Custard apple	54	120	10
Dates, dried	103	60	42
Figs, dried	61	60	16
Grapefruit	25	120	3
Grapefruit juice, unsweetened	48	250	9
Grapes	46	120	8
Grapes, black	59	120	11
Kiwi fruit	53	120	6
Lychee, canned in syrup	79	120	16
Mango	51	120	8
Marmalade orange	48	30	9
Oranges,	42	120	5
Orange juice	52	250	12
Papaya	59	120	10
Peach	42	120	5
Peach, in natural juice	38	120	4
Peach, in heavy syrup	58	120	9
Pear	38	120	4
Pear halves, in syrup	25	120	4
Pineapple	59	120	7
Plum	39	120	5
Prunes, pitted	29	60	10
Raisins	64	60	28
Rock melon/Cantaloupe	65	120	4
Strawberries, fresh	40	120	1
Strawberry jam	51	30	10
Sultanas	56	60	25
Tomato juice, no added sugar	38	250	4
Watermelon	72	120	4

VEGETABLES

Item	GI	Serve (g)	GL
Broad beans	79	80	9
Green peas	48	80	3
Pumpkin	75	80	3
Sweet corn	54	80	9
Beet root	64	80	5
Carrots	47	80	3
Cassava, boiled	46	100	12
Parsnips	97	80	12
Baked potato	85	150	26
Desiree potato, boiled	101	150	17
White potato, cooked	50	150	14
French fries, frozen, reheated	75	150	22
Instant Mashed potato	85	150	17
New Potato	57	150	12
Sweet potato	61	150	17

LEGUMES AND NUTS

Item	GI	Serve (g)	GL
Black-eye beans, boiled	42	150	13
Butter beans, cooked	31	150	6
Chana dal, dry	5.3	50	1
Chickpeas, boiled	28	150	8
Haricot/Navy beans	38	150	12
Kidney Beans , boiled	28	150	7
Black bean, cooked	20	150	5
Lentils, green, boiled	30	150	5
Lentils, red, dried,	26	150	5
Lima beans, frozen	32	150	10
Marrow fat peas, boiled	39	150	7
Mung bean, cooked	42	150	7
Peas, dried, boiled	22	150	2
Pinto beans, dried	39	150	10
Romano beans	46	150	8
Soya beans, boiled	15	150	1
Split peas, boiled	32	150	6

OTHER ITEMS

Item	GI	Serve (g)	GL
Coca Cola	63	250	16
Smoothie, raspberry	33	250	14
Muesli bread	54	30	7
White bread	73	30	10
All-Bran (Kellogg's)	38	30	9
Corn flakes	81	30	21
Raisin Bran (Kellogg's)	61	30	12
Rice, boiled white	64	150	23
Rice, boiled Long grain	56	150	23
Jasmine rice,	109	150	46
Basmati rice, boiled	58	150	22
Basmati rice, Indian	67	75	40
Brown, steamed	50	150	16
Semolina, roasted	55	150	6