CARBOHYDRATE SOURCES Fruit Food Strawberries, fresh Cherries, raw Grapefruit, raw Pears, raw Watermelon, raw Apricots, raw Oranges, raw Peaches, raw Plums Apple, raw Kiwi fruit, raw Pineapple Grapes, raw Mango, raw Apricots, dried Fruit Cocktail, canned Apple, dried Prunes, pitted Banana, raw Figs, dried Sultanas Raisins Dates, dried Serving Size 120g 120g 120g 120g 120g 120g 120g 120g 120g 120g 120g 120g 120g 120g 60g 120g 60g 60g 120g 60g 60g 60g 60g Glycemic Load per serving 1 3 3 4 4 5 5 5 5 6 6 7 8 8 9 9 10 10 12 16 25 28 42 Beans & Legumes Food Soya beans Peanuts Peas, cooked Lentils Black beans Split peas Kidney beans Chickpeas (Garbanzo beans) Baked beans, canned Broad beans Lima beans Pinto beans Haricot (Navy) beans Black-eye peas Serving Size 150g 50g 150g 150g 150g 150g 150g 150g 150g 80g 150g 150g 150g 150g Glycemic Load per serving 1 1 2 5 5 6 7 8 9 9 10 10 12 13 Grains, Pastas & Noodles Food Semolina Taco shells Rye, whole kernels, dry Wheat, whole kernels, dry Ravioli, meat filled Mung bean noodles Vermicelli, white Rice, brown Fettucine, egg Spaghetti Rice noodles Instant noodles Rice, basmati, white Linguine Couscous Rice, white Macaroni Udon noodles, plain Gnocchi Jasmine rice Serving Size 150g 20g 50g 50g 180g 180g 180g 150g 180g 180g 180g 180g 150g 180g 150g 150g 180g 180g 180g 150g Glycemic Load per serving 6 8 13 14 15 16 16 18 18 18 19 19 22 22 23 23 23 30 33 46 Vegetables Food Peas, boiled Pumpkin Carrots Beetroot Sweet corn Swede Potato, canned Parsnips Potato, new Potato, boiled Potato, mashed Sweet potato Potato, steamed Potato, french fries Potato, baked Serving Size 80g 80g 80g 80g 80g 150g 150g 80g 150g 150g 150g 150g 150g 150g 150g Glycemic Load per serving 3 3 3 5 7 7 11 12 12 14 15 17 18 22 26 Drinks Food Tomato juice, unsweetened Grapefruit juice, unsweetened Apple juice, unsweetened Orange juice, unsweetened Gatorade Pineapple juice, unsweetened Coca Cola Cranberry juice Fanta Serving Size Glycemic Load per serving 250ml 4 250ml 9 250ml 12 250ml 12 250ml 12 250ml 15 250ml 15 250ml 16 250ml 23 Sweets, Snacks, & Convenience Foods Food Serving Size Glycemic Load per serving Yoghurt 200g 3 Nougat 20g 4 Chicken nuggets 100g 7 Fish Fingers 100g 7 Popcorn, plain 20g 8 Icecream 50g 8 Marmalade, orange 30g 9 Strawberry jam 30g 10 Honey 25g 10 Digestive biscuits 25g 10 Rich Tea biscuits 25g 10 Potato crisps, plain, salted 50g 11 Snickers bar 60g 15 Pretzels, oven baked 30g 16 Pizza, cheese 100g 16 Twix bar 60g 17 Croissant 57g 17 Sushi 100g 19 Jelly beans 30g 22 Mars Bar 60g 26 Skittles 50g 32 Breakfast Cereals Food All-Bran Alpen Muesli Nutrigrain Honey Smacks Mini Wheats Bran Flakes Porridge oats Weetabix Sultana Bran Cheerios Shredded Wheat Special K Puffed Wheat Coco Pops Cornflakes Rice Krispies Pop Tarts Serving Size Glycemic Load per serving 30g 9 30g 10 30g 10 30g 11 30g 12 30g 13 250g 13 30g 13 30g 14 30g 15 30g 15 30g 15 30g 16 30g 20 30g 21 30g 22 50g 25 Breads & Crackers Food Rye bread 100% Wholegrain bread Fruit loaf Rice bread Oat bread Buckwheat bread Gluten-free white bread Spelt wheat bread Cream Cracker Ryvita Crumpet Water Cracker Baguette, plain, white Rice Cakes Bagel, white Serving Size Glycemic Load per serving 30g 6 30g 6 30g 7 30g 7 30g 9 30g 10 30g 11 30g 11 25g 11 25g 11 50g 13 25g 13 30g 15 25g 17 70g 25 Nuts Food Peanuts Cashews Serving Size Glycemic Load per serving 50g 1 50g 3 Source: "International Tables of Glycemic Index and Glycemic Load Values: 2008, F. Atkinson, K. Foster-Powell, J. Brand-Miller, Diabetes Care Dec 2008, 31 (12) 2281-2283" The University of Sydney defines low, medium and high Glycemic loads as follows: Low Glycemic load (low GL): 0 to 10 Medium Glycemic load (med GL): 11 to 19 High Glycemic load (high GL): 20 and over