Your             Intake 0 << Your Meal Glycemic Load (Try to keep under 3,000)         in     GI based on glucose = 100 Serves   Food GI Carb g Fat GL V   SORTED BY INCREASING GL IN FOOD GROUPS         V   BEANS, …         0 0 Beans, Soya, canned, 1/2 cup, 100 g  14 12 6 168 0 0 Beans, Soya, boiled, 1/2 cup, 90 g  18 10 7 180 0 0 Beans, Butte, boiled, 1/2 cup, 70g  31 13 0 403 0 0 Beans, Haricot (navy beans), boiled, 1/2 cup, 90 g  38 11 0 418 0 0 Beans, Lentils, green and brown, boiled, 95 g  30 16 0 480 0 0 Beans, Kidney, boiled, 1/2 cup, 90 g  27 18 0 486 0 0 Beans, Lentils (average), 100g  28 19 0 532 0 0 Beans, Lima, baby, frozen, 1/2 cup, 85 g  32 17 0 544 0 0 Beans, Lentils, red, boiled, 120 g  26 21 1 546 0 0 Beans, Black, soup, 220 ml  64 9 2 576 0 0 Beans, Pinto, canned, 1/2 cup, 95 g  45 13 0 585 0 0 Beans, Kidney, canned and drained,1/2 cup, 95 g  52 13 0 676 0 0 Beans, Black gram, soaked and boiled, 120 g  43 16 1 688 0 0 Beans, Broad, frozen, boiled, 1/2 cup, 80 g  79 9 1 711 0 0 Beans, Black, boiled, 3/4 cup, 120 g  30 26 1 780 0 0 Beans, Pinto, soaked, boiled, 1/2 cup, 90 g  39 20 0 780 0 0 Beans, Romano, boiled, 1/2 cup, 90 g  46 21 0 966 0 0 Beans, Baked, canned in tomato sauce,1/2 cup, 120 g  48 21 1 1,008 0 0 Beans, Blackeyed, soaked, boiled, 1/2 cup, 120 g  42 24 1 1,008 0 0 Beans, Lungkow thread, 180 g  26 61 0 1,586     BISCUITS, …         0 0 Biscuits, Shredded Wheatmeal, 2, 16 g  62 12 2 744 0 0 Biscuits, Oatmeal, 2, 20 g  55 15 3 825 0 0 Biscuits, Rich Tea, 2, 20 g  55 16 3 880 0 0 Biscuits, Milk Arrowroot, 2, 16 g  69 13 2 897 0 0 Biscuits, Kavli(tm), 4, 20 g  71 13 0 923 0 0 Biscuits, Jatz, 6, 25 g  55 17 5 935 0 0 Biscuits, Morning Coffee, 3, 18 g  79 14 2 1,106 0 0 Biscuits, Stoned Wheat Thins, 5, 25 g  67 17 2 1,139 0 0 Biscuits, Sao, 3, 25 g  70 17 4 1,190 0 0 Biscuits, Puffed crispBread, wholemeal, 4, 20 g  81 15 1 1,215 0 0 Biscuits, ShortBread, 2, 30 g  64 19 8 1,216 0 0 Biscuits, Digestives, plain, 2, 30 g  59 21 6 1,239 0 0 Biscuits, Vanilla wafers, 6, 30 g  77 21 5 1,617 0 0 Biscuits, Graham Wafers, 4, 30 g  74 22 3 1,628     BREAD, …         0 0 Bread, Multi-grain(tm) 9-Grain (Tip Top), 1 slice, 30 g  43 9 1 387 0 0 Bread, Bürgen(tm) Oat Bran & Honey Loaf w/ Barley, 1 slice, 40 g  31 14 2 434 0 0 Bread, Oat Bran & Honey with Barley(Bürgen(tm)), 1 slice, 40 g  31 14 2 434 0 0 Bread, Bürgen(tm) Mixed Grain 1 slice, 40 g  34 13 2 442 0 0 Bread, Sourdough, rye, 1 slice, 30 g  48 12 1 576 0 0 Bread, Stoneground wholemeal, 1 slice, 30 g  53 11 1 583 0 0 Bread, Hyfibe(tm) Wholemeal with Wheatgerm, 1 slice, 33 g  46 13 1 598 0 0 Bread, Performax(tm) Country Life Bakery, 1 slice, 37 g  38 16 2 608 0 0 Bread, Bürgen(tm) Soy-Lin, soy & linseed loaf, 1 slice, 40 g  36 18 4 648 0 0 Bread, Wonder, enriched white Bread (USA) 1 slice, 20 g  73 10 2 730 0 0 Bread, Sourdough, wheat, 1 slice, 30 g  54 14 1 756 0 0 Bread, Bürgen(tm) Fruit Loaf, 1 slice, 48 g.  44 18 2 792 0 0 Bread, Home Pride, butter top Bread (USA), 1 slice, 28 g  59 14 1 826 0 0 Bread, Fruit loaf, dense continental style, 1 slice, 35 g  47 18 1 846 0 0 Bread, Pumpernickel, 1 slice, 60 g  41 21 1 861 0 0 Bread, Vogel's(tm) Honey & Oat loaf, 1 slice, 40 g  55 17 3 935 0 0 Bread, Wholemeal (wheat flour), 1 slice, 35 g  69 14 1 966 0 0 Bread, Riga Sunflower & Barley, 1 slice, 40 g  57 17 1 969 0 0 Bread, Ploughman's Loaf(tm) mixed grain, 1 slice, 45 g  47 21 1 987 0 0 Bread, Healthy Choice, hearty 7-grain Bread, 1 slice, 38 g  56 18 1 1,008 0 0 Bread, Fruit 'n' Spice loaf (Buttercup), 1 slice, 36 g  54 19 3 1,026 0 0 Bread, White (wheat flour), 1 slice, 30 g  70 15 1 1,050 0 0 Bread, Vogel's(tm) Roggenbrot(tm), 1 slice, 35 g  59 18 1 1,062 0 0 Bread, Healthy Choice, 100% whole grain (USA), 1 slice, 38 g  62 18 1 1,116 0 0 Bread, Earth Grains 100% whole wheat (USA), 1 slice, 43 g  60 19 2 1,140 0 0 Bread, Linseed rye, 1 slice, 50 g  55 21 5 1,155 0 0 Bread, Gluten-free multigrain (Country Life), 1 slice, 35 g  79 15 2 1,185 0 0 Bread, Gluten-free Bread, multigrain, 1 slice, 35 g  79 15 2 1,185 0 0 Bread, Stuffing, 60 g  74 17 5 1,258 0 0 Bread, Gluten-free Bread, 1 slice, 30 g  90 14 1 1,260 0 0 Bread, Ploughman's Loaf(tm), wholemeal, 1 slice, 45 g  64 20 2 1,280 0 0 Bread, Melba toast, 4 squares, 30 g  70 19 1 1,330 0 0 Bread, Wonderwhite™, w/ Hi-Maize, 1 slice, 35 g  80 17 1 1,360 0 0 Bread, Helga's Classic Seed Loaf, 1 slice, 45 g  68 20 2 1,360 0 0 Bread, French baguette, 30 g  95 15 1 1,425 0 0 Bread, Hamburger bun, 1 prepacked bun, 50 g  61 24 3 1,464 0 0 Bread, Rye Bread, 1 slice, 50 g  65 23 1 1,495 0 0 Bread, Light rye, 1 slice, 50 g  68 23 1 1,564 0 0 Bread, Dark rye, BlackBread, 1 slice, 50 g  76 21 1 1,596 0 0 Bread, Croissant, 1, 50 g 67 27 14 1,809 0 0 Bread, Kaiser roll, 1 roll, 50 g  73 25 1 1,825 0 0 Bread, Dark rye, Schinkenbröt, 1 slice, 50 g  86 22 1 1,892 0 0 Bread, Pita Bread, 1 piece, 65 g  57 38 1 2,166 0 0 Bread, Bagel, 1, 70 g  72 35 1 2,520 0 0 Bread, Lebanese, white (Seda Bakery, Australia), 1 slice, 110 g  75 57 3 4,275     BREAKFAST CEREAL, …         0 0 Breakfast cereal, Oat bran, raw, 1 tablespoon, 10 g  55 7 1 385 0 0 Breakfast cereal, Bran with psyllium, 1/3 cup, 30 g  47 12 0 564 0 0 Breakfast cereal, Muesli, gluten-free, Freedom Foods, 40 g  39 15 12 585 0 0 Breakfast cereal, Bran Buds (tm), 1/3 cup, 30 g  58 14 1 812 0 0 Breakfast cereal, All-Bran(tm) Soy 'n Fibre, 1/2 cup, 45 g  33 26 1 858 0 0 Breakfast cereal, All-Bran(tm), 1/2 cup, 40 g  42 22 1 924 0 0 Breakfast cereal, Semolina, cooked, 1 cup, 230 g  55 17 0 935 0 0 Breakfast cereal, Porridge (cooked with water), 1 cup, 245 g  42 24 2 1,008 0 0 Breakfast cereal, Guardian(tm), 3/4 cup, 30 g  42 25 0 1,050 0 0 Breakfast cereal, Special K(tm) (Aus), 1 cup, 30 g  54 21 0 1,134 0 0 Breakfast cereal, Shredded wheat, 1/3 cup, 25 g  67 18 0 1,206 0 0 Breakfast cereal, Mini Wheats(tm) (whole wheat), 1 cup, 30 g  58 21 0 1,218 0 0 Breakfast cereal, Vita Brits(tm), 2 Biscuit, 30 g  61 21 1 1,281 0 0 Breakfast cereal, All-Bran(tm) Fruit 'n Oats, 1/2 cup, 45 g  39 33 2 1,287 0 0 Breakfast cereal, Weet-Bix(tm), 2 Biscuit, 30 g  69 19 1 1,311 0 0 Breakfast cereal, Nutri-grain(tm), 1 cup, 30 g  66 20 0 1,320 0 0 Breakfast cereal, Muesli, toasted, 1/2 cup, 60 g  43 33 10 1,419 0 0 Breakfast cereal, Cheerios (tm), 30 g  74 20 2 1,480 0 0 Breakfast cereal, Frosties(tm), 3/4 cup, 30 g  55 27 0 1,485 0 0 Breakfast cereal, Corn Bran(tm), 1/2 cup, 30 g  75 20 1 1,500 0 0 Breakfast cereal, Honey Smacks(tm) 3/4 cup, 30 g  56 27 1 1,512 0 0 Breakfast cereal, Wheatbites(tm), 30 g  72 22 1 1,584 0 0 Breakfast cereal, Golden Wheats(tm), 2 Biscuit, 30 g  71 23 0 1,633 0 0 Breakfast cereal, Total(tm), 30 g  76 22 0 1,672 0 0 Breakfast cereal, Healthwise(tm) for heart health, 45 g  48 35 3 1,680 0 0 Breakfast cereal, Komplete(tm) Oven Baked, 45 g  48 35 3 1,680 0 0 Breakfast cereal, Mini Wheats(tm) (blackcurrant) 1 cup, 30 g  71 24 0 1,704 0 0 Breakfast cereal, Puffed wheat,1 cup, 30 g  80 22 1 1,760 0 0 Breakfast cereal, Bran Flakes, 3/4 cup, 30 g  74 24 1 1,776 0 0 Breakfast cereal, Muesli, non-toasted, 1/2 cup, 60 g  56 32 6 1,792 0 0 Breakfast cereal, Crunchy Nut Cornflakes (Kellogg's Australia), 30 g  72 25 1 1,800 0 0 Breakfast cereal, Froot Loops(tm), 1 cup, 30 g  69 27 1 1,863 0 0 Breakfast cereal, Coco Pops(tm) breakfast cereal, 3/4 cup, 30 g  77 26 0 2,002 0 0 Breakfast cereal, Team(tm), 30 g  82 25 0 2,050 0 0 Breakfast cereal, Corn Chex(tm), 30 g  83 25 0 2,075 0 0 Breakfast cereal, Honey Rice Bubbles (Kellogg's Australia), 30 g 77 27 0 2,079 0 0 Breakfast cereal, Just Right(tm) 3/4 cup, 30 g  60 36 1 2,160 0 0 Breakfast cereal, Corn Flakes, 1 cup, 30 g  84 26 0 2,184 0 0 Breakfast cereal, Rice Bubbles(tm), 1 cup, 30 g 84 26 0 2,184 0 0 Breakfast cereal, Rice Krispies, 1 cup, 30 g  82 27 0 2,214 0 0 Breakfast cereal, Rice Chex(tm), 1 cup, 30 g  89 25 0 2,225 0 0 Breakfast cereal, Crispix(tm), 30 g  87 26 1 2,262 0 0 Breakfast cereal, Just Right Just Grains(tm), 1 cup, 45 g  62 38 1 2,356 0 0 Breakfast cereal, Oat 'n Honey Bake(tm), 45 g  77 31 6 2,387 0 0 Breakfast cereal, Healthwise for bowel health (Uncle Toby's), 45 g 66 37 1 2,442 0 0 Breakfast cereal, Sustain(tm), 1/2 cup, 30 g  68 36 1 2,448 0 0 Breakfast cereal, Sultana Bran(tm), 1 cup, 45 g  73 35 1 2,555 0 0 Breakfast cereal, Grape Nuts(tm), 1/2 cup, 58 g  71 47 1 3,337     CAKE, …         0 0 Cake, Angel food, 1 slice, 30 g  67 17 0 1,139 0 0 Cake, Sponge Cake, 1 slice, 60 g  46 32 4 1,472 0 0 Cake, CupCake, with icing and cream filling, 1 Cake, 38 g  73 26 3 1,898 0 0 Cake, Chocolate fudge, mix, (Betty Crocker), 73 g Cake + 33 g frosting  38 54 17 2,052 0 0 Cake, Banana Cake, 1 slice, 80 g  47 46 7 2,162 0 0 Cake, Pound Cake, 1 slice, 80 g  54 42 15 2,268 0 0 Cake, French vanilla, (Betty Crocker), 73 g Cake + 33 g frosting  42 58 15 2,436 0 0 Cake, Lamingtons, 1, 50 g  87 29 8 2,523 0 0 Cake, Flan, 1 slice, 80 g  65 55 5 3,575 0 0 Cake, Scones, made from packet mix, 1 scone, 40 g  92 90 2 8,280     CRACKERS, …         0 0 Crackers, Corn Thins(tm), puffed corn Cake, 2, 12 g  87 9 0 783 0 0 Crackers, Breton wheat crackers, 6, 25 g  67 14 6 938 0 0 Crackers, Ryvita(tm), 2, 20 g  69 16 1 1,104 0 0 Crackers, Premium soda crackers(tm), 3, 25 g  74 17 4 1,258 0 0 Crackers, Water cracker, 5, 25 g  78 18 2 1,404 0 0 Crackers, Rice Cake, 2, 25 g  82 21 1 1,722     CUSTARD, …         0 0 Custard, Egg, prepared from mix, no bake, 100 g  35 17 5 595 0 0 Custard, Trim(tm), 175 g  37 27 2 999 0 0 Custard, Apple, fresh, 1/4 peeled, 120 g  54 19 1 1,026 0 0 Custard, Apple, fresh, 1/4 peeled, 120 g  54 19 1 1,026 0 0 Custard, 3/4 cup, 175 g  43 24 5 1,032     DRINK MIX, …         0 0 Drink mix, Milo(tm) chocolate powder (Aus), 1 tblsp, 20 g  55 14 2 770 0 0 Drink mix, Sustain(tm), 30 g  57 26 0 1,482     DRINK, …         0 0 Drink, Ultra pure protein shake, vanilla (WWSN, USA) 354 mL  32 4 2 128 0 0 Drink, Agave cactus nectar (90% fructose)1 tblsp, 15 g  11