Glycemic Index/Glycemic Load Chart

The Glycemic Index/Glycemic Load Chart was designed to help people with meal planning and weight loss by identifying what foods to eat/not eat, based on two numbers: the Glycemic Index (GI) and the Glycemic Load (GL). 

The Glycemic Index (GI) is a measurement (on a scale from 1 to 100) of how fast a specific food is absorbed and raises your blood sugar. The higher the number, the faster that specific food is absorbed and raises your blood sugar.

Foods with a glycemic index of 70 or higher are high GI foods that are absorbed the fastest. Foods with a glycemic index of 55 or less are low GI foods that are absorbed slower.

The Glycemic Load (GL) is a number that estimates how much a specific food will raise your blood glucose sugar after eating it. One unit of glycemic load approximates the effect of consuming one gram of glucose.

Glycemic Load accounts for how much carbohydrate is in the food, and how much each gram of carbohydrate in the food raises blood sugar levels. Glycemic Load is defined as the grams of available carbohydrate in the food multipled by the food's GI / 100.

For one serving of a food, a GL greater than 20 is considered high, a GL of 11-19 is considered medium, and a GL of 10 or less is considered low. Foods that have a low GL in a typical serving size almost always have a low GI. Foods with an intermediate or high GL in a typical serving size range from a very low to very high GI.

FYI:When I first got out of the hospital, a GI/GL chart helped to gain a basic understanding of high and low GI foods. But, I had to create a separate chart that identified foods with key nutrients that I needed to fight my diabetes. 

Note: In order to get the most out of my new GI/GL Chart, use it in conjunction with my Death to Diabetes book or my Death to Diabetes Cookbook -- both of which contain the chart that identifies the foods with the key nutrients that you need to fight your diabetes.

Another option is the Low Carb Diets book, which was recently expanded from 150 pages to 310+ pages -- at the same original price!

FYI: Because of the expansion in the content of the Low Carb Diets book, the name of the book was changed to Ketogenic, LCHF, Paleo, IF & DTD Diets -- to be more descriptive of the book's contents.

Note: The concept of a low carb diet took the low glycemic index and the Low Glycemic Diet to the next level, resulting in a more effective diet that is designed to lower and stabilize your blood glucose; and, prevent insulin and glucose spikes.

Examples of Low and High GI Foods

Examples of carbohydrate-containing foods with a low GI include all non-starchy vegetables (like broccoli and spinach), dried beans and legumes (like kidney beans and lentils), some starchy vegetables like sweet potatoes, most fruits (like blueberries and apples), and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).

Below are examples of foods based on their GI.

Low GI Foods (55 or less)

100% stone-ground whole wheat or pumpernickel bread
Oatmeal (rolled or steel-cut), oat bran, muesli
Pasta, converted rice, barley, bulgar
Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
Most fruits, non-starchy vegetables and carrots

Medium GI Foods (56-69)

Whole wheat, rye and pita bread
Quick oats
Brown, wild or basmati rice, couscous

High GI Foods(70 or more)

White bread or bagel
Corn flakes, puffed rice, bran flakes, instant oatmeal
Shortgrain white rice, rice pasta, macaroni and cheese from mix
Russet potato, pumpkin
Pretzels, rice cakes, popcorn, saltine crackers
Melons and pineapple

Glycemic Index/Glycemic Load Chart (JPEG) 

Below is a jpeg (picture) of one of the other Glycemic Index/Glycemic Load Charts that identifies some of the more popular foods.

Use this better version of the GI/GL chart alongwith our Food Exchange Lists booklet and Super Meal Plate -- this will make it a lot easier to plan your meals witout spednig alot of time counting carbs and calories.

Glycemic Index and Glycemic Load Food Chart

Glycemic Index/Glycemic Load Chart (PDF Download)

Here is the updated PDF version of the Glycemic Index/Glycemic Load Chart.

Glycemic Index/Glycemic Load Low GI-GL Diet Booklet

If you would like to go beyond the GI/GL Chart and implement a Low GI/GL Diet, then, then, get the Glycemic Index & Glycemic Load Low GI-GL Diet Booklet.

Potential Problems with the GI/GL Chart

A basic overview of carbohydrates, blood sugar and GI values is helpful for understanding glycemic index diets, but several new studies show that diets based strictly on the glycemic index do not effectively stabilize blood sugar levels for the long term.

This is one of the reasons why the author of the Death to Diabetes Diet designed a simpler way for diabetics to identify foods that help to effectively control blood sugar.

In addition, a GI value tells us nothing about other nutritional information. For example, whole milk has a GI value of 31 and a GL value of 4 for a 1-cup (250-milliliter) serving. But because of its high fat content, whole milk is a poor choice for weight loss or weight control.

Improving Upon the Low GI/GL Diet &Chart

For these reasons and more, the author designed a new meal planning model by identifying the 7 key attributes of a healthy food that would address high blood sugar, inflammation, oxidation, glycation and toxicity.

Based on these 7 attributes, the author identified the 5 "live" super foods and the 5 "dead" processed foods; and, used these foods as a guide to design his Death to Diabetes Low Carb Meal Model Plate.

High blood sugar, inflammation, oxidation, glycation and toxicity happen to be 5 of the key biological processes that fuel diseases such as Type 2 diabetes and heart disease and cause major harm and cell damage throughout the body.

If you need more help with your meal planning, we recommend that you get one or more of the following books or guides:


great news -- type 2 diabetes can be reversed

GREAT News! Clinical Studies Show That Type 2 Diabetes Can Be Reversed!

There are clinical studies, references and reports that now prove that Type 2 diabetes can be reversed into remission. Visit our Clinical Studies web page for more details !

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