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Glycemic Index and Glycemic Load

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Saved by 26 people (-13 private), first by anonymouse user on 2006-03-02


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on 2006-10-19 by velvet_claw

The American update site from Brand-Powell , on Glycaemic Load

on 2006-10-19 by velvet_claw

The American update site from Brand-Powell , on Glycaemic Load

on 2006-10-19 by velvet_claw

The American update site from Brand-Powell , on Glycaemic Load

Public Sticky notes

A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.

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A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.

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Apple, made without sugar 4 48±10 60 9

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Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) 37±3 250 10

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43 Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6 38±4 250 4

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Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) 44±5 30 6

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Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) 54±6 30 8

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Continental fruit loaf, wheat bread with dried fruit (Australia) 47±6 30 7

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50% oat bran (Australia) 44 30 8

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Bürgen TM Dark/Swiss rye (Tip Top Bakeries, Australia) 74±6       mean of two studies 65±10 30 7

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Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia) 59±5 30 8

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Sourdough rye (Australia) 48       mean of two studies 53±5 30 6

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Wholemeal Turkish bread 49 30 8

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mean of three studies 49±10 30 6

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Bürgen ® Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia) 31±3 30 3 120 Bürgen ® Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia) 36±4 30 3

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124 Helga's TM Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia) 68±9 30 9 125 Helga's TM traditional wholemeal bread (Quality Bakers, Australia) 70±14 30 9

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128 9-Grain Multi-Grain (Tip Top Bakeries, Australia) 43±5 30 6 129 Multigrain Loaf, spelt wheat flour (Australia) 54±10 30 8 130 Multigrain (50% kibbled wheat grain) (Australia) 43 30 6

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Ploughman's TM Wholegrain, original recipe (Quality Bakers, Australia) 47 30 7 134 Ploughman's TM Wholemeal, smooth milled (Quality Bakers, Australia)

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unflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia)

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140 Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia) 55±5 30 7 141 Vogel's Roggenbrot (Stevns & Co., Australia) 59±5 30 8

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All-Bran Soy 'n Fibre TM (Kellogg's, Australia) 33±3 30 4

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Guardian TM (Kellogg's, Australia) 37±9 30 5

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186 Healthwise TM for heart health (Uncle Toby's, Australia) 48±5 30 9

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193 Komplete TM (Kellogg's, Australia) 48±5 30 10

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9 Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk 39±6 30 7

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2 Muesli, Natural (Sanitarium, Australia) 40±6 30 8   mean of two studies

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204 Muesli, Swiss Formula (Uncle Toby's, Australia) 56±8 30 9 205 Muesli, toasted (Purina, Sydney, NSW, Australia) 43+4 30 7 206 Nutrigrain TM (Kellogg's, Australia)

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Porridge (Uncle Toby's, Australia) 13 42 250 9

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Ultra-bran TM, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) 41±4 30 5   (Specialty Cereals, Australia)

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1 Hi-Bran Weet-Bix TM, wheat biscuits with extra wheat bran (Sanitarium, Australia) 61±4 30 10 242 Hi-Bran Weet-Bix TM with soy and linseed (Sanitarium, Australia)

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49 Fruity-Bix TM bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts 56±4 30 10   with yoghurt coating (Sanitarium, Australia)

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Fruity-Bix TM bar, wild berry, wheat biscuit cereal with fruit and covered with 51±4 30 9   yoghurt coating (Sanitarium, Australia)

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Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada) 68 150 9   Cornmeal + margarine (McNair Products Co. Ltd., Canada) 69 150 9   mean of two studies

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08 Semolina         Semolina, roasted at 105 °C then gelatinised with water (India) 55±9       Semolina, steamed and gelatinised (India) 54±13       mean of two studies 55±1 150 6

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327 Highland Oatcakes (Walker's Shortbread Ltd., Aberlour-on-Spey, Scotland) 57 25 8

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343 Shortbread (Arnotts, Australia) 64±8 25 10

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Snack Right Fruit Slice (97% fat-free) (Arnott's, Australia) 45±3 25 9

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4 Custard, home made from milk, wheat starch, and sugar (Australia) 43±10 100 7

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  Low-fat, fruit, sugar, Ski TM (Dairy Farmers, Australia) 33±7 200 10

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  Reduced-fat, Vaalia TM, apricot & mango (Pauls Ltd., Australia) 6 26±4 200 8

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93 Apricots, dried (Australia) 30±7 60 8

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91 Apricots, raw, NS (Italy) 57 120 5

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0 Apple, dried (Australia) 29±5 60 10

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mean of six studies 38±2 120 6

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Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia)

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Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia)

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  Grapes, black, Waltham Cross (Australia) 59 120 11

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mean of two studies 53±6 120 6

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Mango (Mangifera indica) (Australia) 6 51±3 120 8

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3 Mango, low-fat frozen fruit dessert, Frutia TM (Weis Frozen Foods, Toowong, Qld, Australia)

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mean of two studies 42±14 120 5

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mean of four studies 38±2 120 4

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Pineapple, raw (Australia) 6 66±7 120 6

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mean of two studies 39±15 120 5

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435 Rockmelon/Cantaloupe, raw (Australia) 6 65±9 120 4 436 Strawberries, fresh, raw (Sydney, NSW, Australia) 6 40±7 120 1 437 Strawberry jam

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  mean of two studies 29±9 150 9

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mean of three studies 31±3 150 6

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mean of eight studies 28±4 150 7

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mean of four studies 28±6 150 8

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  mean of three studies 30±4 150 5

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539 Split pea and soya pasta shells, gluten-free (Orgran Foods, Australia) 29±6 180 9

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Fruity Bitz TM , vitamin and mineral enriched dried fruit snacks         Fruity Bitz TM, apricot (Blackmores Ltd., Balgowlah, NSW, Australia) 42±3 15 5   Fruity Bitz TM, berry (Blackmores Ltd., Australia) 35±4 15 4   Fruity Bitz TM, tropical (Blackmores Ltd., Australia) 41±3 15 5   mean of three flavours 39±2 15 4

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8 Cashew nuts, salted (Coles Supermarkets, Australia) 6 22±5 50 3

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  mean of three studies 14±8 50 1

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  Popcorn, plain, cooked in microwave oven (Green's Foods, Glendenning, NSW, Australia) 55±7 20 6   Popcorn, plain, cooked in microwave oven (Uncle Toby's, Australia) 89 20 10   mean of two studies 72±17 20 8

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Snickers Bar ® (Mars Confectionery, Australia) 41±5 60 15

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Locust honey (Romania) 6 32 25 7   Yellow box (46% fructose) (Australia) 6 35±4 25 6   Stringy Bark (52% fructose) (Australia) 6 44±4 25 9   Red Gum (35% fructose) (Australia) 6 46±3 25 8   Iron Bark (34% fructose) (Australia) 6 48±3 25 7   Yapunya (42 % fructose) (Australia) 6 52±5 25 9

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  Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia) 6 62±3 25 11   Salvation Jane (32% fructose) (Australia) 6

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http://www.mendosa.com/GI_GL_Carb_data.xls.

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Ralph's advanced data with Hilary's index is on-line at http://www.mendosa.com/GI_GL_Carb_data.xls.

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Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008

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