Comprehensive Glycemic Index (GI) and Glycemic Load (GL) Food Chart featuring 300+ foods with detailed values and serving sizes. Categories include bakery products, breads, dairy/alternatives, legumes, breakfast cereals, beverages, grains, fruits, vegetables, and nuts. Essential for diabetes management, weight loss, blood sugar control, and energy stabilisation. Clear GI/GL definitions included. A4 printable PDF, instant download.
$4.00
Master blood sugar management with this comprehensive Glycemic Index (GI) and Glycemic Load (GL) Food Chart—featuring over 300 foods with detailed GI and GL values across all major categories, including bakery products, breads, dairy, legumes, cereals, beverages, grains, fruits, vegetables, and nuts. Essential for diabetes management, weight loss, energy stabilisation, and preventing blood sugar spikes through informed food choices.
This extensively detailed reference eliminates guesswork by providing both Glycemic Index (how quickly a food raises blood sugar) and Glycemic Load (how much a typical serving affects blood sugar) values with specific serving sizes—empowering you to make strategic dietary decisions that optimise metabolism, control hunger, support weight management, and maintain steady energy throughout the day.
Understanding GI and GL:
Glycemic Index (GI): Measures how quickly foods raise blood glucose levels on a scale of 0-100. Low GI (55 or less), Medium GI (56-69), High GI (70 or more). GI can vary according to type and other factors.
Glycemic Load (GL): Considers both the GI and the portion size, providing a more accurate picture of how much a serving affects blood sugar. Low GL (10 or less), Medium GL (11-19), High GL (20 or more).
Serving Sizes: Grams for solids, Millilitres (ml) for liquids—ensuring accurate comparisons and practical meal planning.
Comprehensive Food Categories with GI & GL Values:
Bakery Products: Banana cake with sugar (GI: 80, GL: 48), Banana cake without sugar (GI: 80, GL: 55), Chocolate cake pre-mixed (GI: 111, GL: 38-45), Carrot cake (GI: 66, GL: 39), Croissant (GI: 60, GL: 67), Cupcake (GI: 50, GL: 48), Cupcake strawberry iced (GI: 38, GL: 73-85), Donut (GI: 50, GL: 55-63), Doughnut (GI: 50, GL: 76), Flan (GI: 70, GL: 60), Lamingtons chocolate (GI: 50, GL: 95), Muffins (various types - apple bran, blueberry, bran, chocolate, oats and sultanas) with varying GI (40-65) and GL values, Pancakes (homemade, from mix, wheat flour) (GI: 80-85, GL: 66-75), Pound cake (GI: 60, GL: 67), Puff Pastry (GI: 65, GL: 59), Scones (plain, packet mix) (GI: 25, GL: 59-65), Sponge cake plain (GI: 62, GL: 46-57), Vanilla cake from packet mix (GI: 110, GL: 42-46), Waffles (GI: 65, GL: 76).
Bread: Hamburger/Hot dog typical (GI: 30, GL: 55-65), Oat bran bread, 50% oat bran (GI: 30, GL: 40-47), Pita bread, white (GI: 30, GL: 68), Pita bread wholemeal (GI: 30, GL: 80), Rice bread, low amylose rice (GI: 30, GL: 70-80), Rice bread, Calrose rice (GI: 30, GL: 60-70), Rice bread, SunPrize Rice (GI: 30, GL: 76), Rye bread, 80% rye, 20% wh. (GI: 30, GL: 60-45), White wheat flour flattened (GI: 30, GL: 70-80), White bread, toasted (GI: 30, GL: 50-60), White bread, toasted + (GI: 30, GL: 70-80), Whole flour bread, typical (GI: 30, GL: 70-80), Whole meal bread, typical (GI: 30, GL: 69-73), Wheat bread, Enricher (GI: 30, GL: 47-68), Wheat toasted, typical (GI: 30, GL: 55-65), Whole-meal flour typical (GI: 30, GL: 70-80), Pumpernickel (GI: 30, GL: 70-80).
Dairy and Alternatives: Ice fruit confection (GI: 50, GL: 55-64), Milk condensed, sweetened (GI: 100, GL: 60-68), Milk, full fat (GI: 250, GL: 20-30), Milk, full fat, flavoured (GI: 250, GL: 20-38), Milk, reduced fat (1-4%) (GI: 250, GL: 20-36), Milk, skim/low fat (GI: 250, GL: 29-32), Mousse, commercial (GI: 50, GL: 32-40), Mousse, lowfat (GI: 80, GL: 29-35), Soy milk drinks, typical (GI: 250, GL: 40-45), Soy milk, light (GI: 250, GL: 40-50), Soy yoghurt (GI: 200, GL: 50-53), Yoghurt, Acidophilus (GI: 200, GL: 23-30), Yoghurt, Greek style (GI: 200, GL: 13-30), Yoghurt, Greek style, honey (GI: 200, GL: 54-61), Yoghurt, lowfat (GI: 200, GL: 14-18), Yoghurt low-fat, sweetened (GI: 200, GL: 25-36), Yoghurt natural (GI: 200, GL: 10-15).
Legumes: Baked beans, canned (GI: 150, GL: 37-41), Beans, dried, boiled (GI: 150, GL: 37), Black eyed beans (GI: 150, GL: 29-57), Borlotti beans, dried, soaked (GI: 150, GL: 19-22), Chickpeas (Garbanzo), boiled (GI: 150, GL: 31-41), Kidney/white bean, soaked (GI: 150, GL: 14), Lentils, brown, canned (GI: 150, GL: 32-46), Lentils, green, dried, boiled (GI: 150, GL: 14-42), Lentils, red, split, dried (GI: 150, GL: 19-29), Peas, bean, soaked, boiled (GI: 150, GL: 31), Pigeon Pea, boiled, boiled (GI: 150, GL: 22), Pinto beans, steamed (GI: 150, GL: 33), Red kidney beans, canned (GI: 150, GL: 32-40), Soya beans, canned (GI: 150, GL: 12-16), Soya beans, dried, boiled (GI: 150, GL: 10-20), Split peas, yellow, dried (GI: 150, GL: 15-31).
Grains and Fruit Products: Apples, dried (GI: 60, GL: 24-32), Apple, dried (GI: 110, GL: 30-40), Apricots (GI: 60, GL: 40-50), Apricots, dried, fruit spread (GI: 60, GL: 30-55), Apricots, raw (GI: 60, GL: 40-45), Banana, raw (GI: 60, GL: 13-21), Banana, overripe (GI: 120, GL: 40-56), Cantaloupe melon (GI: 120, GL: 60-70), Cherries, dark, raw (GI: 150, GL: 60-70), Cranberry juice, cocktail canned (GI: 250, GL: 24-36), Custard apple, raw (GI: 120, GL: 52-56), Dates, canned (GI: 60, GL: 50-55), Figs, dried (GI: 60, GL: 60-69), Fruit cocktail, fruit sauce (GI: 120, GL: 15-38), Ginger marmalade (GI: 25, GL: 36-56), Grapefruit, raw (GI: 120, GL: 35-50), Grapefruit, canned (GI: 120, GL: 42-52), Grapes, black (GI: 120, GL: 40-59), Kiwi fruit (GI: 120, GL: 51-61), Mango, canned in syrup (GI: 120, GL: 21-57), Mandarin, canned in juice (GI: 120, GL: 49-69), Mango, raw (GI: 120, GL: 45-54), Nectarines, raw (GI: 120, GL: 36-49), Orange juice (GI: 250, GL: 49-52), Oranges, raw (GI: 120, GL: 25-38), Pear, pear halves, raw (GI: 120, GL: 50-60), Pineapple, raw (GI: 150, GL: 66-72), Prunes, canned (GI: 60, GL: 40-60), Peaches canned in juice (GI: 120, GL: 26-34), Peach nectar (GI: 250, GL: 49-52), Pear, dried (GI: 60, GL: 28-52), Pineapple juice, canned (GI: 250, GL: 78-86), Pineapple, raw (GI: 120, GL: 58-72), Plums, dried (GI: 60, GL: 20-28).
Vegetables: Broad beans, frozen (GI: 80, GL: 54-72), Beetroot, cooked (GI: 80, GL: 0), Cabbage, cooked (GI: 80, GL: 0), Carrots, raw (GI: 80, GL: 20), Carrots, boiled (GI: 80, GL: 30-40), Cauliflower (GI: 80, GL: 0), Celery (GI: 80, GL: 0), Mushrooms (GI: 80, GL: 0), Parsnips, cooked boiled (GI: 80, GL: 92-94), Peas, green, frozen, boiled (GI: 80, GL: 60-57), Potato, French fries (GI: 150, GL: 45), Potato, Russet, baked (GI: 150, GL: 111), Potato, potatoes, boiled (GI: 150, GL: 80-84), Potato, instant mashed (GI: 150, GL: 73-86), Potato, mashed, boiled (GI: 150, GL: 82-99), Potato, peeled, microwave (GI: 150, GL: 78-87), Potato, boiled whole (GI: 150, GL: 36), Potato, red, boiled (GI: 150, GL: 51-61), Potato, steamed, typical (GI: 150, GL: 60-70), Potato, white, skin, baked (GI: 150, GL: 64-73), Potato, white, no skin, baked (GI: 150, GL: 90-106), Pumpkin, boiled (GI: 80, GL: 64-83), Pumpkin, butternut, roasted (GI: 80, GL: 45-57), Spinach, cooked (GI: 10, GL: 0), Swede/Rutabaga boiled (GI: 80, GL: 60), Sweet corn on the cob (GI: 80, GL: 60), Sweet corn, boiled (GI: 80, GL: 60), Sweet Potato, peeled, boiled (GI: 80, GL: 43-52), Tomato (GI: 120, GL: 38), Taro, peeled, boiled (GI: 150, GL: 44-68), Yam, mango, peeled, boiled (GI: 150, GL: 60-77).
Breakfast Cereals: All-Bran (GI: 50, GL: 40-55), Bran Flakes (GI: 30, GL: 74), Cheerios, high fiber (GI: 30, GL: 74), Coco pops (GI: 30, GL: 77), Corn cereal, high fibre (GI: 30, GL: 40-55), Corn flakes, typical (GI: 30, GL: 84), Cornflakes, typical (GI: 30, GL: 70-85), Couscous (GI: 65, GL: 65-73), Couscous, no hydrated (GI: 150, GL: 60-70), Cream of Wheat (GI: 30, GL: 70-80), Fibre-enriched cereal, typical (GI: 30, GL: 62-75), Froot Loops, typical (GI: 30, GL: 50-60), High-fibre cereal, typical (GI: 30, GL: 66-58), Muesli, Swiss, Bircher (GI: 30, GL: 50-57), Muesli, toasted (GI: 30, GL: 40-55), Muesli, toasted, with nuts (GI: 30, GL: 60-71), Oat bran, high fibre (GI: 30, GL: 50-60), Muesli, yeast + wheat free (GI: 30, GL: 60-50), Millet bran, typical (GI: 250, GL: 60-70), Millet-Bran cereal (GI: 30, GL: 70-74), Oat flakes (GI: 250, GL: 56-66), Porridge, oats (GI: 250, GL: 0-4), Porridge, barley, de-hulled (GI: 50, GL: 46), Porridge, barley, no de-hulled (GI: 50, GL: 55), Porridge, barley, wholemeal (GI: 50, GL: 68), Porridge, instant (GI: 250, GL: 65-75), Porridge, instant (GI: 250, GL: 65-75), Rice bubbles, typical (GI: 30, GL: 90-90), Rice Chex (GI: 30, GL: 78-80), Soy and linseed bran, Sultanas (GI: 45, GL: 45-52), Special K (GI: 30, GL: 66), Wheat flakes, dried fruit (GI: 30, GL: 58-64), Whole, whole kernels (GI: 30, GL: 30-40).
Nuts: Almonds (GI: 100, GL: 20-28), Cashew nuts, salted (GI: 50, GL: 12-28), Hazelnuts (GI: 50, GL: 26).
Beverages: Beer, typical (GI: 250, GL: 65-77), Coca Cola orange syrup (GI: 250, GL: 35-50), Cola, typical (GI: 250, GL: 52-63), Cordial, orange, unsweetened (GI: 250, GL: 67-74), Fermented milk drink, typical (GI: 65, GL: 50-52), Fruit punch, typical (GI: 250, GL: 66), Hot chocolate milk in water (GI: 250, GL: 50-56), Lemonade, typical (GI: 250, GL: 50-66), Malted milk shake, skim milk (GI: 250, GL: 20-25), Orange juice, typical (GI: 250, GL: 10-25), Protein drinks, typical (GI: 250, GL: 37-46), Rice drink, low fat, oats (GI: 250, GL: 60-65), Smoothie, soy milk, banana (GI: 250, GL: 37-46), Smoothie, banana (GI: 250, GL: 35-59), Smoothie, mango (GI: 250, GL: 32-36), Smoothie, raspberry (GI: 250, GL: 78-84), Sports drinks, ultra low GI (GI: 250, GL: 70-84), Vegetable cocktail, typical (GI: 250, GL: 14-46).
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