APPENDIX D

Glycemic Loads for Selected Foods

HOW TO USE THIS CHART: The numbers in this chart represent the glycemic

loads (GLs) of common foods. The GL is the product of a food's

glycemic index and the amount of carbohydrates available per serving.

Essentially, the GL estimates the projected elevation in blood glucose

caused by eating a particular food. The higher a food's GL, the more

likely it is to raise your blood sugar, and the higher it will likely be in

calories and carbs. Try to focus on foods with a GL of 19 or less, and

shoot for a total GL of less than 120 per day if you decide to count.

Peanuts 1

Low-fat yogurt, artificially sweetened 2

Carrots 3

Grapefruit 3

Green peas 3

Fat-free milk 4

Pear 4

Watermelon 4

Beets 5

Orange 5

Peach 5

Plum 5

Apple 6

Kiwifruit 6

Tomato soup 6

Baked beans 7

Chickpeas, canned 7

Grapes 7

Pineapple 7

Whole wheat bread 7

Popcorn 8

Soy milk 8

Taco shells 8

All-Bran cereal 9

Grapefruit juice 9

Hamburger bun 9

Kidney beans, canned 9

Lentil soup 9

Oatmeal cookies 9