The Diabetic Diet Plan: GI/GL Table of Common Food

by Dr. Julian Whitaker
Filed Under: Diabetes, Blood Sugar
Last Reviewed 02/15/2014

Learn the GI/GL scores of common foods so that you know which are best ot eat on a diabetic diet plan. 

The following table has been modified with permission from mendosa.com, with additional information from nutritiondata.com. The lower the glycemic index and glycemic load numbers, the better that food is to incorporate into a diabetic diet plan.

Food

Glycemic Index (GI)

Serving Size

Glycemic Load (GL)

Xylitol 8 2 teaspoons 1
Peanuts 14 4 oz 2
Carrots 47 1 large 2
Peas 48 ? cup 3
Rye Pumpernickel Bread 41 1 large slice 5
Apples 38 1 medium 6
Kidney Beans 28 1 cup 7
Popcorn 72 2 cups 7
Wheat Tortilla 30 1 medium 8
Watermelon 72 1 cup 8
All-Bran Cereal 38 1 cup 9
Honey 55 1 tablespoon 9
White Bread 70 1 slice 10
Ice Cream 61 1 cup 10
Corn 60 ? cup 11
Oatmeal 58 1 cup 12
Pizza 30 2 slices 13
Low-Fat Yogurt 33 1 cup 16
Spaghetti 42 1 cup 16
Raisins 64 1 small box 20
French Fries 75 ? cup 22
Vanilla Cake With Frosting 42 1 small slice 24
Plain Bagel 72 1 small 25
Baked Potato 85 1 medium 28
Potato Chips 54 4 oz 30
Macaroni and Cheese 64 1 serving 30
Snickers Bar 55 1 bar 35

More Dr. Whitaker Advice on Diabetes

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