GLYCEMIC LOAD GUIDE (see which foods will spike your blood sugar fastest)
What is GLYCEMIC LOAD?
"Glycemic load" rates the blood-sugar raising potential of a serving of food.
Lower glycemic foods support stable blood sugar levels, while higher glycemic foods are best eaten occasionally, paired with fat and/or protein.
The glycemic scale ranges from 0 to 40. Foods on the higher end of the scale have the most drastic effect on blood sugar and insulin, and are best consumed in combination with fat and protein. Foods on the lower end of the scale have a minor impact on blood sugar, and can be eaten alone.
VERY HIGH
"occasional treat"
pancake (1 6-in): 39
white rice (1 c): 35
potato (1 baked): 33
apple juice (1 c): 30
instant oats (1/2 c): 30
raisins (1/2 c): 28
pasta (1 c): 25
cake (1 piece): 24
bagel (1): 23
orange soda (1 c): 23
sweet yogurt (1 c): 23
frappuccino (16 oz): 22
sweet potato (1): 22
snickers (1 bar): 21
sugary cereal (1 c): 20
corn (1 cob): 20
brown rice (1 c): 20
HIGH
“don’t overdo it”
dates (5 dried): 18
vanilla latte (16 oz): 17
rice cakes (3): 17
donut (1 med): 17
french fries (10): 17
banana (1 ripe): 16
granola (1/2 c): 16
coke (1 c): 16
pineapple (1 c): 16
whole oatmeal (1 c): 15
muffin (1 small): 14
quinoa (1 c): 13
orange juice (1 c): 13
soda crackers (4): 12
corn chips (15): 11
grapes (1 c): 11
syrup (1 T): 11
MEDIUM
“easy energy”
mango (1 c): 10
honey (1 T): 10
blueberries (1 c): 10
chickpeas (1 c): 10
bran cereal (1 c): 10
tortilla (1): 10
white bread (1 slice): 10
wheat bread (1 slice): 9
ice cream (1/2 c): 9
black beans (1 c): 8
watermelon (1 c): 8
plain yogurt (1 c): 8
plantain chips (10): 8
popcorn (2 c): 7
lentils (1 c): 7
citrus (1 fruit): 6
apple (1 fruit): 6
LOW
“high in fiber”
raw coconut (1 c): 5
milk (1 c): 5
peach (1 fruit): 4
strawberries (1 c): 3
carrot (1 large): 3
peas (1/2 c): 2
nuts (4 oz): 2
cheese (4 oz): 2
peanut butter (2 T): 1
broccoli (1 c): 1
tomato (1 fruit): 1
avocado (1 fruit): 1
leafy greens: 0
garlic & onion: 0
meat/eggs/seafood: 0
fats & oils: 0
seeds: 0
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References
Oregon State Extension Service. Glycemic index and glycemic load for 100+ foods. Retrieved from https://extension.oregonstate.edu/sites/default/files/documents/1/glycemicindex.pdf
Fiona S Atkinson, Jennie C Brand-Miller, Kaye Foster-Powell, Anette E Buyken, Janina Goletzke, International tables of glycemic index and glycemic load values 2021: a systematic review, The American Journal of Clinical Nutrition, Volume 114, Issue 5, November 2021, Pages 1625–1632, https://doi.org/10.1093/ajcn/nqab233
NutritionData Database. Retrieved from: https://nutritiondata.self.com
The Carbohydrate Continuum. Functional Nutrition Alliance. Retrieved from: www.fxnalliance.com/bloodsugar