Menu Close
Menu

Glycemic Index – Sweet Talking

Note: Food Glycemic Index and Load Table at the bottom of this page.

Glycemic Index (GI) measures how carbohydrates (carbs) whether sugar, starch or fiber affect your blood glucose levels.

Glycemic Load (GL) combines both quality and quantity of carbs.  It’s a good way to compare glucose impacts of different types and amounts of food.  Although this is mainly useful in scientific research, while GI is more typically useful to people who are either over weight and/or suffering from diabetes.

High GI carbs, particularly with a high GL to boot, cause your blood sugar to spike quickly after eating and then crash.  While Low GI carbs are digested and released slowly for sustained energy.   Frequent spikes can start to increase your blood sugar levels over the long-term.

This is particularly important for people with diabetes.  However, understanding a bit about how carbs and sugars affect your body can help you avoid energy crashes, understand the benefits of different types of carbs for your training and also minimize your chances of becoming pre-diabetes or worse a diabetic in the future.

This doesn’t mean you should avoid carbs and all carbs are bad.  Or even that you should never eat any sugar, but it’s worth understanding the difference, particularly between simple (refined) and complex carbs.  Simple, refined carbs are what can cause the problem and complex carbs made complex by fiber which is the non-digestible part of a carbohydrate.  This part of the carbohydrate adds bulk and swells in the stomach and  studies suggest a diet with the right amount of fiber can help control blood sugar.

However, it’s worth noting, this doesn’t mean you should over consume fibrous foods until the cows come home.  Too much fiber can also wreak havoc on your bowels, so the key here (as with all The Lean Exec thinking) is to find a balance.

To help you find the balance, we’ve created a simple table to quickly identify and manage GI, GL and generally carb consumption.

Note: If you want to simplify things.  Based on the NHS (UK) recommendation of around 30 grams of added sugar a day and the American Heart Association (AHA) suggested max of – Men: 150 calories per day (37.5 grams or 9 teaspoons) Women: 100 calories per day (25 grams or 6 teaspoons).  Depending on your size and condition, staying between 25 – 40 grams of added sugar a day is probably a good idea.  Assuming that’s spread over 5 meals and snacks that’s a max of around 8 grams per meal/snack.  As a more general rule of thumb, sticking to food products with under 10g of sugar per 100g the majority of the time should keep you on the right track.  For reference foods with 22.5g of sugar per 100g  are high sugar and 5g or less is low.

Glycemic Index and Load Table:

Change the grams (g) and milliliters (ml) in the weight column (green) to see the carbs, sugars, fiber and Glycemic load of the quantity of food consumed.

Food Group Food Name Weight_g_ml Carbs_g Carbs_g Sugars_g Sugars_g Fibre_g Fibre_g GI GL
Sugar Brown / Demerara Cane Sugar (low refinement) 100 99.3 99.3 99.3 99.3 0 0 60 59.58
Sugar Fruit Sugar 100 99.9 99.9 99.9 99.9 0 0 25 24.975
Sugar Golden Brown Syrup (Unrefined) 100 80.5 80.5 80.5 80.5 0 0 60 48.3
Sugar Honey 100 81.5 81.5 80.8 80.8 0.5 0.5 55 44.825
Sugar Maple Syrup 100 67.2 67.2 63.7 63.7 0.5 0.5 54 36.2880
Sugar Golden Syrup 100 80.5 80.5 80.5 80.5 0 0 60 48.3
Natural Sweetener Stevia Sweetener 100 99 99 0 0 0 0 2 1.98
Vegetables Potato, White, Baked 100 21 21 1.2 1.2 2.2 2.2 85 17.85
Vegetables Ready Roast Potatoes (e.g. Aunt Bessie's) 100 24 24 1.2 1.2 2.5 2.5 87 20.88
Vegetables Sweet Potatoes 100 20 20 8 8 2.1 2.1 70 14
Vegetables Oven Chips Cooked (Supermarket e.g. McCain) 100 31 31 0.8 0.8 2.9 2.9 75 23.25
Vegetables Frozen Mixed Veg (e.g. beans, broccoli, and petits pois) 100 8.6 8.6 5.4 5.4 2.3 2.3 45 3.87
Vegetables Frozen Veg Mix (e.g. Carrots, Broccoli, Cauliflower) 100 4.1 4.1 3.1 3.1 2.5 2.5 35 1.435
Vegetables Carrots 100 7.7 7.7 7.2 7.2000 2.1 2.1 35 2.695
Vegetables Parsnips 100 11.4 11.4 5.4 5.4 4.6 4.6 52 5.9280
Vegetables Broccoli 100 3.1 3.1 1.8 1.8000 2.5 2.5 15 0.465
Vegetables Kale 100 1.3 1.3 1.2 1.2 3.1 3.1 15 0.195
Vegetables Spinach 100 1.6 1.6 1.5 1.5 2.2 2.2 15 0.24
Vegetables Asparagus 100 2 2 1.9 1.9 2.1 2.1 15 0.3
Vegetables Beetroot 100 10 10 7 7.0000 2.8 2.8 64 6.4
Vegetables Mixed Peppers 100 2.6 2.6 2.4 2.4 1.9 1.9 15 0.39
Vegetables Red Cabbage 100 7 7.0000 3.8 3.8 2.1 2.1 10 0.7000
Fruit Tomatoes 100 3.1 3.1 2.5 2.5 1 1 15 0.465
Fruit Banana 100 23 23 12 12 2.6 2.6 51 11.73
Fruit Blueberries 100 14 14.0000 10 10 2.4 2.4 25 3.5000
Fruit Strawberries 100 8 8 4.9 4.9 2 2 41 3.28
Fruit Apple 100 14 14.0000 10 10 2.4 2.4 39 5.4600
Fruit Pear 100 15 15 10 10 3.1 3.1 53 7.95
Fruit Orange 100 12 12 9 9 2.4 2.4 44 5.28
Fruit Kiwi Fruit 100 15 15 9 9 3 3 75 11.25
Fruit Mango 100 15 15 14 14.0000 1.6 1.6 56 8.4
Fruit Pineapple 100 13 13 10 10 1.4 1.4 59 7.67
Fruit Grapes 100 17 17 16 16 0.9 0.9000 59 10.03
Fruit Juice Apple Juice (unsweetened) 100 11 11 10 10 0.2 0.2 45 4.95
Fruit Juice Orange Juice 100 10 10 8 8 0.2 0.2 50 5
Fruit Juice Pineapple Juice 100 12 12 12.1 12.1 0.3 0.3 56 6.72
Fruit Juice Grape Juice 100 16 16 16 16 0 0 53 8.48
Fruit Juice Cranberry Juice 100 12 12 12 12 0.1 0.1 68 8.16
Grains Pasta 100 32.5 32.5 1.5 1.5 1.4 1.4 58 18.85
Grains Whole-wheat Pasta 100 30.2 30.2 3 3 7.2 7.2000 45 13.59
Grains Egg Noodles (Free Range Fresh) 100 28 28.0000 0.5 0.5 1.8 1.8000 40 11.2000
Grains Rice Noodles 100 25.9 25.9000 0.5 0.5 1.4 1.4 54 13.986
Grains Thick Sliced 50/50 Bread 100 42.5 42.5 3.4 3.4000 4.9 4.9 70 29.75
Grains Thick Sliced Wholemeal Bread 100 38.6 38.6 4.3 4.3 6.3 6.3 70 27.02
Grains Rye Bread 100 48 48 3.9 3.9 6 6 46 22.08
Grains Plain Bagel 100 50.1 50.1 5.6 5.6 3.1 3.1 71 35.571
Grains Wholemeal Bagel 100 42.8 42.8 6.1 6.1 7.7 7.7 51 21.8280
Grains Pita Bread 100 53.4 53.4000 2.5 2.5 2.3 2.3 57 30.4380
Grains Wholemeal Pita Bread 100 49.7 49.7 2.9 2.9 7.4 7.4000 55 27.335
Grains Wholemeal Flat Bread 100 44 44 2 2 7 7.0000 55 24.2
Grains White Flat Bread 100 51.4 51.4 2.8 2.8 4.1 4.1 57 29.298
Grains Crunchy Taco Shells 100 59.2 59.2000 1 1 3.6 3.6000 68 40.2560
Grains Flour Tortilla 100 53.2 53.2 2.1 2.1 1.6 1.6 30 15.96
Grains Basmati Rice 100 25.4 25.4 0 0 1 1 52 13.208
Grains Brown Basmati Rice 100 22.8 22.8 0.3 0.3 2.5 2.5 50 11.4
Grains Short Grain Pudding Rice 100 85.2 85.2 0.2 0.2 1.4 1.4 79 67.308
Grains Rolled Oats / Old Fashioned Porridge Oats (unflavoured) 100 60 60 1.1 1.1 9 9 55 33
Grains Oatmeal / Porridge (unflavoured) 100 60 60 1.1 1.1 9 9 55 33
Grains Oatmeal Flour / Finely Ground Oats (e.g. Ready Brek) 100 60 60 1.1 1.1 9 9 55 33
Grains *Plain (White) Wheat Flour* - 50% Substitute recommended 100 72 72 0.5 0.5 3.5 3.5000 71 51.12
Grains Semolina Flour (Durum Wheat) 100 12 12 8 8 0.5 0.5 44 5.28
Grains Whole-wheat Flour 100 72 72 11 11 11 11 51 36.72
Grains Rye Flour 100 61 61 3.4 3.4000 17 17 70 42.7
Cereal Kellogs Special K (Original) 100 79 79 15 15 4.5 4.5 69 54.51
Cereal Jordan's Super Fruity Granola 100 65 65 18.2 18.2 7.3 7.3 70 45.5
Cereal Granola with a hint of honey 100 61.7 61.7 17.2 17.2 9.9 9.9 70 43.19
Cereal Nestle Shreddies (original) 100 71 71 13 13 13 13 70 49.7
Cereal Cheerios 100 72 72 18 18 8.9 8.9 70 50.4
Cereal Honey Cheerios 100 74 74 22 22 8.4 8.4 74 54.76
Cereal Shredded Wheat Bitesize 100 69 69 0.7 0.7 13 13 67 46.23
Pancakes Buttermilk Pancakes (Supermarket) 100 34.7 34.7 12.6 12.6 2.6 2.6 70 24.29
Pancakes Unflavoured Protein Pancake (Bulk Powders Mix) 100 13.8 13.8 1.8 1.8000 1.5 1.5 58 8.0040
Pancakes Unflavoured Protein Pancake (MyProtein Mix) 100 11 11 3.3 3.3000 1.5 1.5 58 6.38
Nesquik Nesquik (Chocolate) 100 80.7 80.7 79 79 6.2 6.2 70 56.49
Condiment Blueberry Jam 100 59 59 59 59 1.5 1.5 51 30.09
Condiment Strawberry Jam 100 61.9 61.9 59 59 1.2 1.2 51 31.5690
Condiment Tomato Ketchup 50% Less Sugar 100 12 12 11 11 0 0 56 6.72
Condiment Piccalilli 100 12 12 7.4 7.4000 0.7 0.7 55 6.6
Condiment Bisto Gravy Granules (or low salt version) 100 59.8 59.8 12.2 12.2 2.1 2.1 55 32.89
Condiment Bisto Chicken Gravy Granules (or low salt version) 100 61.6 61.6 16.7 16.7 2.1 2.1 55 33.88
Condiment Dijon Mustard 100 5.4 5.4 2.5 2.5 2.7 2.7 55 2.97
Condiment Classic Yellow Mustard 100 1.6 1.6 0.9 0.9000 2.7 2.7 55 0.88
Snack Graze Cocoa & Vanilla Protein Flapjack 100 47 47 25 25 5.4 5.4 55 25.85
Snack Graze Oatmeal & Cinnamon Cookies 100 54 54 25 25 6.3 6.3 57 30.78
Snack Chocolate Cornflake mini bites 100 66.3 66.3 42.9 42.9 3.6 3.6000 70 46.41
Snack Handcooked Potatoe Crisps / Chips 100 49 49 2 2 0 75 36.75
Dairy Dark Chocolate (50%+) 100 45.9 45.9 42.9 42.9 10.1 10.1 30 13.77
Dairy Dark Chocolate (70%+) 100 36 36 29 29.0000 10 10 25 9
Cacao Cacao Powder 100 19 19 0 0 27 27 25 4.75
Biscuits Oat Biscuits 100 62.6 62.6 27.9 27.9 2.6 2.6 60 37.56
Alcohol Beer (5%) 100 3.6 3.6000 0 0 0 0 70 2.5200
Alcohol Beer (4%) 100 3 3 0 0 0 0 70 2.1
Alcohol Wine (12.5%) 100 2.7 2.7 0.8 0.8 0 0 70 1.89
Yorkshire Pudding Yorkshire Pudding (Ready Made - e.g. Aunt Bessies) 100 41 41 2.5 2.5 2.8 2.8 70 28.7
The Lean Exec
Visit us on FacebookVisit us on TwitterVisit us on LinkedInVisit us on Pinterest
Send this to a friend