Wellness

Glycemic Index and Glycemic Load

Glycemic Index and Load of Common Foods
Food	Index	Load
Instant rice, 1/2 C	91	25
Baked potato, small	85	20
Cornflakes, 1 C	84	21
Bread, white, 2 slices	70	21
Rye bread, 2 slices	65	19
Muesli, Swiss 1/2 C	56	17
Banana, 1 medium	53	13
Spaghetti 1/2 C ckd	41	16
Apple, 1 medium	36	8
Lentils 1/2 C cooked	29	6
Milk 1 cup	27	3
Peanuts 1 oz.	14	1
Broccoli 1/2 C ckd	10?	<1
Glycemic index based on glucose

Research data continues to accumulate on the health benefits of limiting the glycemic load of your meals. A special clinical article in JAMA was published this summer explaining to doctors the value of a low glycemic diet¹, including:

Lower blood sugar levels and HbA1c
Lower blood fat levels (triglycerides)
Higher HDL levels
Helps control appetite and prevent obesity
Helps lower fasting insulin levels
Can help prevent high blood pressure, diabetes, and coronary heart disease

The American Journal of Clinical Nutrition also recently published a large table showing the glycemic index and glycemic load of common foods². Now you can look up the glycemic index of common foods to make smarter choices of carbohydrates. I've summarized a shorter, easier table you can download.

The Women's Health Study found that a high glycemic load doubled the risk of coronary heart disease³. Based on their research, a glycemic load less than 145 per day for women, or an estimated glycemic load of 160 or less for men is a low glycemic diet. There was no increased risk for heart disease at this level. Use the new Glycemic Index and Glycemic Load table to estimate how you are doing in your eating.

Glycemic Index and Glycemic Load Table

Reference

1. Davis S. Ludwig, MD, PhD, The glycemic index, physiological mechanisms relating to obesity, diabetes, and cardiovascular disease, JAMA May 8, 2002; 287:2414-2423
2. Kaye Foster-Powell, et al, International table of glycemic index and glycemic load values: 2002, American Journal of Clinical Nutrition 2002; 76:5-56
3. Simin Liu, Walter Willett, et al, A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women, American Journal of Clinical Nutrition 2000; 71:1455-61

Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Updated: 12/17/02