The Glycemix Index (GI) is a measure of how fast 50 grams of carbohydrates of a particular food is converter into glucose and enters the bloodstream. The Glycemic Load is a rating based on the GI and the amount of carbohydrates eaten. It is calculated by multiplying the GI by the actual number of grams of carbohydrate eaten in a meal and dividing the total by 100. A GI of 55 or less is low, 55 to 70 is medium while values over 70 is considered high. A GL of 10 or less is low, 11 to 19 is medium while values 20 or more is considered high. Here are a list of common foods and their GI and GL.
| Food | Glycemic Index | Serving Size |
Carbohdyrates per Serving (g) | Glycemic Load per Serving |
| Cornflakes | 81 | 1 Cup | 26 | 21 |
| Jelly Beans | 78 | 1 Oz | 28 | 22 |
| Baked Potato | 76 | 1 Medium | 30 | 23 |
| Doughnut | 76 | 1 Medium | 23 | 17 |
| White Bread | 73 | 1 Large Slice | 14 | 10 |
| Watermelon | 72 | 1 Cup | 11 | 8 |
| Popcorn | 72 | 2 Cups | 10 | 7 |
| Table Sugar | 68 | 2 Tbsp | 10 | 7 |
| Pancake | 67 | 6" Dia | 58 | 39 |
| Raisins | 64 | 1 Small Box | 32 | 20 |
| Boiled White Rice | 64 | 1 Cup | 36 | 23 |
| Boiled Brown Rice | 55 | 1 Cup | 33 | 18 |
| Honey | 55 | 1 Tbsp | 17 | 9 |
| Oatmeal | 58 | 1 Cup | 21 | 12 |
| Potato Chips | 54 | 4 Oz | 55 | 30 |
| Bananas | 52 | 1 Large | 27 | 14 |
| Boiled Spaghetti, White | 44 | 1 Cup | 40 | 18 |
| Boiled Spaghetti, Whole Wheat | 37 | 1 Cup | 40 | 15 |
| Rye Bread | 41 | 1 Large Slice | 12 | 5 |
| Raw Oranges | 42 | 1 Medium | 11 | 5 |
| Raw Pears | 38 | 1 Medium | 11 | 4 |
| Raw Apples | 38 | 1 Medium | 15 | 6 |
| All-Bran Cereal | 38 | 1 Cup | 23 | 9 |
| Skim Milk | 32 | 8 Fl Oz | 13 | 4 |
| Pizza | 30 | 2 Slices | 42 | 13 |
| Boiled Lentils, Dried | 29 | 1 Cup | 18 | 5 |
| Boiled Kidney Beans, Dried | 28 | 1 Cup | 25 | 7 |
| Bean Sprouts | 25 | 1 Cup | 4 | 1 |
| Grapefruit | 25 | Half | 11 | 3 |
| Boiled Pearled Barley | 25 | 1 Cup | 42 | 11 |
| Peanuts | 14 | 1 Oz | 6 | 1 |
For additional information and values for Glycemic Index and Glycemic Load, search the GI database at http://www.glycemicindex.com/