Glycemic Index vs. Glycemic Load Food Chart
Foods That Negatively Impact Fat Burning: Glycemic Index or Glycemic Load?
In today’s episode, lets talk about how the glycemic index and the glycemic load of foods affects your fat burning.
But first, tell me if this sounds familiar.
You wake up, you go to the bathroom, then you come out to the kitchen and make yourself a “healthy” breakfast consisting of Special K cereal, and since you’re on a fat loss diet, you pour some skim milk over top, and top it with a healthy sliced banana.
Other days when you’re in a rush, you may simply opt for a low fat bagel with margarine.
Does that sound like a healthy breakfast for fat loss?
Maybe if healthy meant spiking your blood with a quick overload of sugar.
Think about it, what is this breakfast mainly comprised of?
Carbohydrates.
And every carbohydrate in this breakfast has a higher glycemic rating on the glycemic index.
So first…
What is the Glycemic Index?
The glycemic index is simply a measurement of how fast 50g of carbohydrates in foods can raise blood sugar levels after they are digested.
The higher the number, the quicker and more drastic rise in blood sugar levels occur, 2-3 hours after a meal.
Foods that raise blood sugar levels quickly are classified as high glycemic carbohydrates.
The lower the number, the slower the sugar finds its way into the bloodstream.
Foods with a glycemic index of:
- above 70: quickly broken down into sugar.
- 55-70: moderately broken down into sugar.
- less than 55: slowly broken down into sugar.
These foods are classified as Low Glycemic foods.
As you know, when blood sugar quickly rises, excessive amounts of insulin is required to remove the sugar from the bloodstream.
This secretion of a lot of insulin also releases that fat storing LPL enzyme, that turns on your body’s fat storing switch.
So even though cereal is often marketed as part of a healthy balanced breakfast, most cereals have a 60-110 ranking on the glycemic index.
If your goal is fat loss, I typically recommend people limited the amount of foods with a glycemic index rating higher than 55.
What is the Glycemic Load?
The glycemic load of a food calculates how fast a serving of a carbohydrate rich food raises blood sugar levels. The lower the number, the less negative impact on your blood sugar.
Foods with a glycemic load of:
- under 10: low impact on blood sugar.
- 10-20: medium impact on blood sugar.
- above 20: high impact on blood sugar.
Foods with a higher glycemic load are also often classified as “trigger foods”, meaning they tend to be addictive as they can increase your hunger and your cravings, leading to you eating more and more of them.
What is the Difference Between The Glycemic Index and Glycemic Load?
To put it simply, the glycemic index measures how quickly carbohydrates break down and enter the bloodstream as sugar.
However, the glycemic index does not factor in the amount of carbohydrates in a standard serving size of that food.
A food could be a high glycemic food, but it could have very little carbohydrates in a serving size.
Therefore, in my opinion, the glycemic load, since it factors in the standard serving size, is a better measure of how a carbohydrate will affect blood sugar levels.
Check out this example:
A watermelon has a glycemic index of 72, meaning it is classified as a high glycemic carbohydrate.
However, that high glycemic index rating is based off of consuming 5 cups of watermelon (in order to fulfill the 50g of carbohydrate requirement).
It’s not based on the standard watermelon serving size of 1 cup.
The glycemic load of the watermelon is only 7.2, which classifies it as having a low glycemic load because at that standard serving size, it doesn’t contain many carbohydrates.
Since watermelon is mainly comprised of water, this means it has a lower glycemic load and a lower impact on blood sugar levels.
Before judging the glycemic effect of a certain food…
Check out the glycemic index and glycemic load chart below that not only lists the glycemic index ranking of the foods, but more importantly, it lists the glycemic load.
How To Eat Limit The Negative Effects of High Glycemic Foods
If we lived in a perfect world, you’d eliminate all high glycemic foods if your goal was fat loss.
But, as a Live Leaner, we live in reality, meaning we strive for balance.
Therefore, there is a food combining strategy that can help reduce the glycemic response of higher glycemic foods.
By eating lower glycemic foods, especially these foods listed below, with higher glycemic foods, the body will trigger less insulin production, thus reducing the amount of damage typically caused by excessive production of insulin.
Foods That Lower The Glycemic Response Include:
- Berries:
Blackberries, Blueberries, Cherries, Strawberries
- Foods high in healthy omega 3 fats and healthy sources of fat:
Coconut oil, Grass Fed Butter, Fish Oil, Olive Oil
- Herbs and spices:
Fenugreek and Cinnamon as they can improve blood sugar response and insulin sensitivity.
- Pickled foods
- Flavor foods with: Lemon, Lime, and Vinegars
So next time you have a craving for:
- Pasta: add some coconut oil.
- Cereal or oats: add a serving of berries on top with a few dashes of cinnamon.
- Toast: add some natural strawberry jam or look for gluten free bread made with the herb fenugreek.
- Yogurt: add some berries and cinnamon.
Bottom Line:
Always stock your fridge with lower glycemic foods.
Remember, “Fat-Free” doesn’t mean these foods won’t make you fat.
Fat-Free simply means they are low in dietary fat, which in a lot of cases, isn’t a good thing.
This is because when food manufacturers remove naturally occurring fat from food, they need to add something back in to that food to replace it.
More often than not, “fat-free” typically means the food manufacturers have added high glycemic ingredients like sugar back into the food.
GLYCEMIC INDEX & GLYCEMIC LOAD CHART:
Below is a list of foods that fall within the low glycemic (best), medium glycemic (ok), and high glycemic (limit) rankings for both the glycemic load and glycemic index.
Foods with a glycemic INDEX of:
- above 70: quickly broken down into sugar.
- 55-70: moderately broken down into sugar.
- less than 55: slowly broken down into sugar.
Foods with a glycemic LOAD of:
- under 10: low impact on blood sugar.
- 10-20: medium impact on blood sugar.
- above 20: high impact on blood sugar.
CEREAL & BAKED GOODS: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Angel Food Cake | 10.7 | Medium | 28 (1 slice) | 67 | Medium |
| Bagel | 33 | High | 89 | 72 | High |
| Blueberry Muffin | 30 | High | 113 (medium) | 59 | Medium |
| Bran Flakes | 13.3 | Medium | 29 (3/4 cup) | 74 | High |
| Bran Muffin | 30 | High | 113 (medium) | 60 | Medium |
| Bread (Pumpernickel) | 4.5 | Low | 26 (1 slice) | 41 | Low |
| Bread (Rye) | 8.5 | Low | 32 (1 slice) | 65 | Medium |
| Bread (Wheat) | 7.7 | Low | 28 (1 slice) | 70 | High |
| Bread (White) | 8.4 | Low | 28 (1 slice) | 70 | High |
| Cake (chocolate frosting) | 12.5 | Medium | 64 (1 slice) | 38 | Low |
| Cake (vanilla frosting) | 16 | Medium | 64 (1 slice) | 42 | Low |
| Cheerios | 13.3 | Medium | 30 (1 cup) | 74 | High |
| Chicken Nuggets | 7 | Low | 100 | 46 | Low |
| Cookie (oatmeal) | 6 | Low | 18 (1 cookie) | 55 | Medium |
| Corn Bread | 30.8 | High | 60 (1 piece) | 110 | High |
| Corn Chex | 20.8 | High | 30 (1 cup) | 83 | High |
| Corn Flakes | 21.1 | High | 28 (1 cup) | 92 | High |
| Corn Pops | 22.4 | High | 31 (1 cup) | 80 | High |
| Corn Tortilla | 7.7 | Low | 24 (1 tortilla) | 70 | High |
| Croissant (butter) | 17.5 | Medium | 57 (1 croissant) | 67 | Medium |
| Donut (glazed) | 24.3 | High | 75 (1 donut) | 76 | High |
| French Bread | 29.5 | High | 64 (1 slice) | 95 | High |
| Graham Crackers | 8.1 | Low | 14 (2 crackers) | 74 | High |
| Grape Nuts | 31.5 | High | 58 (1/2 cup) | 75 | High |
| Kaiser Roll | 21.2 | High | 57 (1 roll) | 73 | High |
| Melba Toast | 5.6 | Low | 12 (4 pieces) | 70 | High |
| Oatmeal | 6.4 | Low | 117 (1/2 cup) | 58 | Medium |
| Oatmeal (instant) | 13.7 | Medium | 234 (1 cup) | 65 | Medium |
| Pita (whole wheat) | 17 | Medium | 64 (1 pita) | 57 | Medium |
| Pizza (meat, cheese, sauce) | 9 | Low | 100 | 36 | Low |
| Pocorn | 2.8 | Low | 8 (1 cup) | 55 | Medium |
| Pound Cake | 8.1 | Low | 30 (1 piece) | 54 | Low |
| Raisin Bran | 24.4 | High | 61 (1 cup) | 61 | Medium |
| Rice Krispies | 23 | High | 33 (1 1/4 cups) | 82 | High |
| Special K | 14.5 | Medium | 31 (1 cup) | 69 | Medium |
| Taco Shell | 4.8 | Low | 13 (1 shell) | 68 | Medium |
| Waffle | 18.7 | High | 75 (1 waffle) | 76 | High |
FRUIT: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Apple | 6.2 | Low | 138 (medium) | 39 | Low |
| Apricots (dried) | 23 | High | 130 (1 cup) | 32 | Low |
| Apricots (canned in syrup) | 24.3 | High | 253 (1 cup) | 64 | Medium |
| Banana (ripe) | 12.2 | Medium | 118 (medium) | 56 | Medium |
| Blueberries | 9.6 | Low | 150 g | 54 | Low |
| Canteloupe | 7.8 | Low | 177 (1 cup) | 65 | Medium |
| Cherries | 3.7 | Low | 117 (1 cup) | 22 | Low |
| Figs | 2.0 | Low | 100 g | 51 | Low |
| Fruit Cocktail (drained) | 19.8 | Medium | 214 (1 cup) | 55 | Medium |
| Grapes | 6.5 | Low | 92 (1 cup) | 43 | Low |
| Grapefruit | 2.8 | Low | 123 (1/2 whole) | 25 | Low |
| Kiwi | 5.2 | Low | 76 (1 kiwi) | 58 | Medium |
| Mango | 12.8 | Medium | 165 (1 cup) | 51 | Low |
| Nectarines | 4.0 | Low | 120 g | 42 | Low |
| Orange | 7.2 | Low | 140 (1 orange) | 48 | Low |
| Papaya | 6.6 | Low | 140 (1 cup) | 60 | Medium |
| Peaches | 2.2 | Low | 98 (medium) | 28 | Low |
| Peaches (canned in syrup) | 28.4 | High | 262 (1 cup) | 58 | Low |
| Pears | 6.9 | Low | 166 (medium) | 33 | Low |
| Pears (canned in juice) | 12.3 | Medium | 248 (1 cup) | 44 | Low |
| Pineapple | 11.9 | Medium | 155 (1 cup) | 66 | Medium |
| Plum | 1.7 | Low | 66 (1 plum) | 24 | Low |
| Prunes | 34.2 | High | 132 (1 cup) | 29 | Low |
| Raspberries | 2.6 | Low | 150 g | 32 | Low |
| Raisins | 20.5 | High | 43 (small box) | 64 | Medium |
| Strawberries | 3.6 | Low | 152 (1 cup) | 40 | Low |
| Watermelon | 7.2 | Low | 152 (1 cup) | 72 | High |
VEGETABLES: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Beets (canned) | 9.6 | Low | 246 (1/2 cup) | 64 | Medium |
| Broccoli (cooked) | 0 | Low | 78 (1/2 cup) | 0 | Low |
| Cabbage | 0 | Low | 75 (1/2 cup) | 0 | Low |
| Carrot (raw) | 1 | Low | 15 (1 large) | 92 | High |
| Cauliflower | 0 | Low | 100 (1 cup) | 0 | Low |
| Celery (raw) | 0 | Low | 62 (1 stalk) | 0 | Low |
| Corn (yellow) | 61.5 | High | 166 (1 cup) | 55 | Medium |
| Green Beans | 0 | Low | 135 (1 cup) | 0 | Low |
| Mushrooms | 0 | Low | 70 (1 cup) | 0 | Low |
| Parsnip | 11.6 | Medium | 78 (1/2 cup) | 97 | High |
| Peas (frozen) | 3.4 | Low | 72 (1/2 cup) | 48 | Low |
| Potato | 36.4 | High | 213 (medium) | 104 | High |
| Spinach | 0 | Low | 30 (1 cup) | 0 | Low |
| Sweet Potato | 12.4 | Medium | 133 (1 cup) | 54 | Medium |
| Tomato | 1.5 | Low | 123 (medium) | 38 | Low |
| Yam | 16.8 | Medium | 136 (1 cup) | 51 | Low |
CANDY: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Corn Chips | 11 | Medium | 50 | 42 | Low |
| Dove Dark Chocolate Bar | 4.4 | Low | 37 (1 oz) | 23 | Low |
| Fruit Roll-Ups | 24 | High | 30 | 99 | High |
| Honey | 3 | Low | 15 (1 tbsp) | 87 | High |
| Jelly Beans | 22 | High | 30 (1 oz) | 78 | High |
| Peanut M&Ms | 5.6 | Low | 30 (1 oz) | 33 | Low |
| Popcorn (microwave, plain) | 7 | Low | 20 | 65 | Medium |
| Potato Chips | 12 | Medium | 50 | 56 | Low |
| Pretzels | 16 | Medium | 30 | 83 | High |
| Snickers Bar | 23 | High | 60 (1/2 bar) | 68 | Low |
| Table Sugar | 7 | Low | 8 (2 tsp) | 68 | Medium |
DRINKS: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Apple Juice | 11.9 | Medium | 243 (1 cup) | 41 | Low |
| Carrot Juice | 10 | Medium | 249 (1 cup) | 57 | Medium |
| Cranberry Juice | 24.5 | High | 253 (1 cup) | 68 | Medium |
| Dairy Milk (whole) | 4.4 | Low | 244 (1 cup) | 40 | Low |
| Gatorade Powder | 11.7 | Medium | 16 (3/4 scoop) | 78 | High |
| Grapefruit Juice (sweetened) | 13.4 | Medium | 250 (1 cup) | 48 | Low |
| Hot Chocolate Mix | 11.7 | Medium | 28 (1 packet) | 51 | Low |
| Orange Juice | 14.25 | Medium | 249 (1 cup) | 57 | Medium |
| Pineapple Juice | 14.7 | Medium | 250 (1 cup) | 46 | Low |
| Soda (cola) | 25.2 | High | 370 (12 oz) | 63 | Medium |
| Soy Milk | 4 | Low | 245 (1 cup) | 44 | Low |
| Tomato Juice | 3.4 | Low | 243 (1 cup) | 38 | Low |
LEGUMES: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Baked Beans | 18.2 | Medium | 253 (1 cup) | 48 | Low |
| Chick Peas | 13.3 | Medium | 240 (1 cup) | 31 | Low |
| Hummus | 0 | Low | 30 | 6 | Low |
| Kidney Beans | 7 | Low | 256 (1 cup) | 27 | Low |
| Lentils | 7 | Low | 198 (1 cup) | 29 | Low |
| Lima Beans | 7.4 | Low | 241 (1 cup) | 31 | Low |
| Peanuts | 1.6 | Low | 146 (1 cup) | 13 | Low |
| Pinto Beans | 11.7 | Medium | 171 (1 cup) | 39 | Low |
| Soy Beans | 1.4 | Low | 172 (1 cup) | 20 | Low |
DAIRY: Glycemic Index & Glycemic Load
| FOOD | GLYCEMIC LOAD | RANKING | SERVING SIZE (g) | GLYCEMIC INDEX | RANKING |
| Ice Cream | 6 | Low | 72 (1/2 cup) | 38 | Low |
| Ice Cream (low fat) | 9.4 | Low | 76 (1/2 cup) | 47 | Low |
| Milk (full fat) | 4 | Low | 250 (1 cup) | 31 | Low |
| Milk (skim) | 4 | Low | 250 (1 cup) | 31 | Low |
| Pudding | 8.4 | Low | 100 (1/2 cup) | 44 | Low |
| Yogurt (plain) | 6.1 | Low | 245 (1 cup) | 36 | Low |
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Hello i was wondering if your pre diabetic would going by the load side of the chart be good for you? I would think you should strictly go by the actual glycemic ranking alone?
Nice overview, Brad.
Are walnuts low / moderate / high glycemic?
Sweet potatoes appear under low and moderate glycemic – what’s right?
Thanks,
Alex
Hey Alex, walnuts are low glycemic. Sweet potatoes and medium glycemic.