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The Glycemic Load
A Glycemic Load of 11 – 19 is regarded as medium.
A Glycemic Load of less than 10 is regarded as low.
The Free Glycemic Load Chart
The Glycemic Load of Selected Foods (Ranked from low Glycemic Load foods to high glycemic load foods).
- Avocado <1
- Cheese <1
- Chicken <1
- Eggs <1
- Fish <1
- Red Meat <1
- Strawberries (120 grams) 1
- Carrots (½ cup cooked) 1.5
- Peach (1 fresh) 3
- Green Peas (80 grams) 3
- Grapefruit (120 grams) 3
- Cashew Nuts (50 grams) 3
- Beetroot (60 grams canned) 3.2
- Pumpkin (85 grams, peeled, boiled) 4.5
- Watermelon (½ cup) 4.3
- Apricots (120 grams raw) 5
- Beetroot (80 grams) 5
- Oranges (120 grams, raw) 5
- Split Peas, yellow (90 grams, boiled) 5.2
- Apples (120 grams) 6
- Rye Kernel Bread – Pumpernickel (30 grams) 6
- Split Peas (150 grams boiled) 6
- Kiwi Fruit (120 grams) 6
- Sucrose (Table Sugar) (10 grams) 6.5
- Parsnips (75 grams, boiled) 7.5
- Lentils (½ cup cooked) 8
- Mango (120 grams, raw) 8
- Grapes ( 120 grams, green) 8
- Sweet Potato (80 grams, peeled, boiled) 8.6
- Bread (whole wheat, 1 slice) 9.6
- Chocolate (50 grams milk chocolate) 10.5
- Pasta - Tortellini, cheese (180 grams, cooked) 10.5
- Pasta - Ravioli, meat-filled (220 grams, cooked) 11.7
- Apple juice (250 ml) 12
- Parsnip (80 grams) 12
- Baked Potato (medium) 14
- Coca cola (250 ml) 15
- Bread – whole grain (2 slices) 15
- Pasta – Vermicelli (180 grams, cooked) 15.7
- Brown Rice (cooked, ½ cup) 16
- Potato (150 grams, mashed) 17
- Banana (1 medium) 17.6
- Pasta - Fettucini (180 grams, cooked) 18.2
- Grapefruit juice (250 ml, unsweetened) 20
- Bread – white (2 slices) 22
- Fanta (250 ml) 23
- Spaghetti (white, cooked, 1 cup) 23
- Bagel (70 grams) 25
- White Rice (cooked, 1 cup) 26
- Soft Drink (375 ml) 34.7
- French Fries (120 grams, small cut) 36.7
- Lucozade (250 ml) 40
- Dates (60 grams, dried) 42
- Potato (1 baked) 45
- Gnocchi (145 grams) 48.2
Health Benefits of a Low Glycemic Load Diet
Cardiovascular System
- A low Glycemic Load diet may reduce the risk of Ischemic Heart Disease.
Immune System
- A low Glycemic Load diet may reduce the risk of Colon Cancer.
- A low Glycemic Load diet may help to prevent Endometrial Cancer.
- A low Glycemic Load diet may reduce the risk of Ovarian Cancer.
Metabolism
- A low Glycemic Load diet may help to prevent Diabetes Mellitus Type 2 and may lower elevated Blood Sugar in Diabetes Mellitus Type 2 patients.
Toxic Effects of a High Glycemic Load Diet
Cardiovascular System
- A high Glycemic Load diet may increase the risk of
Ischemic Heart Disease.
Immune System
- A high Glycemic Load diet may increase the risk of Colon Cancer.
- A high Glycemic Load diet may increase the risk of Endometrial Cancer.
- A high Glycemic Load diet may increase the risk of Ovarian Cancer.
- A high Glycemic Load diet may increase the risk of Stomach Cancer.
Metabolism
A high Glycemic Load diet may increase the risk of Diabetes Mellitus Type 2 and may increase Blood Sugar in Diabetes Mellitus Type 2 patients.
A high-Glycemic Load diet lowers HDL Cholesterol levels.
A high-Glycemic Load diet lraises LDL Cholesterol levels.
A high-Glycemic Load diet increases serum Triglycerides levels.
Glycemic Load vs. Glycemic IndexThe Glycemic Index provides information only about how rapidly a particular source of Carbohydrates is converted to Blood Sugar. It does not provide information about the QUANTITY of Carbohydrates in that Food source of Carbohydrates.Glycemic Load takes both the Glycemic Index and the quantity of Carbohydrates in a particular Food source of Carbohydrates into account.
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I hope The Free Glycemic Load chart has been helpful. Thank you for visiting.
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