| Food | Portion | Carbohydrates | GI | GL |
|---|---|---|---|---|
| Raisins | 1/4 cup | 44 g | 64 | 28 |
| Rice, brown | 1 cup | 48 g | 50 | 24 |
| Couscous | 1 cup | 35 g | 65 | 23 |
| Corn, boiled | 1 large ear | 33 g | 60 | 20 |
| Cream of Wheat® | 1 cup | 26 g | 66 | 17 |
| Grape Nuts Flakes | 3/4 cup | 22 g | 80 | 17 |
| Oatmeal | 1 cup | 23 g | 75 | 17 |
| Rice cakes | 3 cakes | 21 g | 82 | 17 |
| Shredded Wheat® | 1/2 cup | 20 g | 83 | 17 |
| Total® | 3/4 cup | 22 g | 76 | 17 |
| Figs, dried | 3 figs | 26 g | 61 | 16 |
| Grape Nuts® | 1/4 cup | 30 g | 75 | 16 |
| Melba toast | 5 pieces | 23 g | 70 | 16 |
| Pretzels | 8 pretzels | 19 g | 83 | 16 |
| Cheerios® | 1 cup | 20 g | 74 | 15 |
| Pineapple, canned | 1/2 cup | 34 g | 46 | 15 |
| Spaghetti, whole grain | 1 cup | 44 g | 32 | 14 |
| Special K® | 1 cup | 21 g | 69 | 14 |
| Bran flakes | 3/4 cup | 18 g | 74 | 13 |
| Soy yogurt Vegetables | 6 1/2 ounces | 26 g | 50 | 13 |
| Sweet potato | 1/2 cup | 26 g | 48 | 13 |
| Banana, ripe | 1 (medium) | 24 g | 51 | 12 |
| New potato | 3/4 cup | 21 g | 57 | 12 |
| Tortilla, corn | 1 (small) | 24 g | 52 | 12 |
| Barley | 1 cup | 42 g | 25 | 11 |
| Black-eyed peas | 1/2 cup | 22 g | 50 | 11 |
| Bran buds | 1/3 cup | 18 g | 58 | 11 |
| Bread, whole wheat | 1 slice | 14 g | 73 | 10 |
| Lima beans | 1/2 cup | 30 g | 32 | 10 |
| Pinto beans | 1/2 cup | 26 g | 39 | 10 |
| Prunes | 6 prunes | 33 g | 29 | 10 |
| Rye crispbread | 2 slices | 16 g | 62 | 10 |
| Bread, white or wheat | 1 slice | 13 g | 68 | 9 |
| Chickpeas | 1/2 cup | 24 g | 36 | 9 |
| Fruit cocktail | 1/2 cup | 16 g | 55 | 9 |
| Quinoa | 1/2 cup | 17 g | 53 | 9 |
| Apricot, dried | 6 apricots | 25 g | 32 | 8 |
| Grapes | 15 grapes | 18 g | 43 | 8 |
| Mango | 1/2 mango | 17 g | 51 | 8 |
| Popcorn | 2 tbsp | 11 g | 72 | 8 |
| Tortilla, wheat Cereals | 1 (small) | 26 g | 30 | 8 |
| All-Bran® | 1/2 cup | 18 g | 38 | 7 |
| Baked beans | 1/2 cup | 15 g | 48 | 7 |
| Black beans | 1/2 cup | 23 g | 30 | 7 |
| Butter beans | 1/2 cup | 20 g | 36 | 7 |
| Corn, canned | 1/3 cup | 15 g | 46 | 7 |
| Pineapple, raw | 1/2 cup | 13 g | 59 | 7 |
| Apple | 1 (medium) | 15 g | 40 | 6 |
| Kidney beans | 1/2 cup | 24 g | 23 | 6 |
| Kiwi | 2 (small) | 12 g | 53 | 6 |
| Split peas | 1/2 cup | 19 g | 32 | 6 |
| Bread, pumpernickel | 1 slice | 11 g | 46 | 5 |
| Papaya | 1/2 cup | 8 g | 60 | 5 |
| Pear, canned | 1/2 cup | 10 g | 44 | 5 |
| Nonfat milk | 1 cup | 13 g | 32 | 4 |
| Orange | 1 (medium) | 9 g | 48 | 4 |
| Peach, canned in juice | 1/2 cup | 11 g | 38 | 4 |
| Pear | 1 (medium) | 13 g | 33 | 4 |
| Tomato juice, Campbell’s® Plant proteins | 12 oz-can | 11 g | 33 | 4 |
| Watermelon | 1/2 cup | 6 g | 72 | 4 |
| Carrots, raw | 1/2 cup | 16 g | 16 | 3 |
| Cherries | 12 cherries | 13 g | 22 | 3 |
| Green peas | 1/2 cup | 6 g | 51 | 3 |
| Lentils | 1/2 cup | 15 g | 22 | 3 |
| Nonfat yogurt | 6 1/2 ounces | 14 g | 24 | 3 |
| Plum | 1 (large) | 14 g | 24 | 3 |
| Carrots, boiled | 1/2 cup | 5 g | 41 | 2 |
| Oat bran | 1 tbsp | 5 g | 50 | 2 |
| Peach | 1 (medium) | 7 g | 28 | 2 |
| Strawberries | 1/2 cup | 3 g | 40 | 1 |
| Hummus | 2 tbsp | 5 g | 6 | 0 |
GI Range
Low 55 or less | Medium 56-69 | High 70 or more
GL Range
Low 10 or less | Medium11-19 | High 20 or more
Reference food for glycemic index
glucose = 100 GI
The glycemic index (GI) is a measure of how fast a food raises the blood sugar level. It is a sign of the quality of carbohydrates in the food. A low GI is a sign of better quality. Eating foods with a lower GI may result in a more gradual rise in your blood sugar level.
The glycemic load (GL) adds the amount of carbohydrate (quantity) into the mix. It takes into account both the quality and the quantity of carbohydrates in a food.
Eating a reasonable amount of high-quality foods is very important for managing your blood sugar, insulin levels, and weight. All the foods included in this list are heart- healthy, but choosing more foods with both a lower GI and lower GL may help you gain better control of your health and well-being.