The glycemic index is a measurement of how fast a carbohydrate-containing food raises your blood sugar. The glycemic index is measured by taking a person's blood sugar at intervals after eating. The newest research on the glycemic effects of food on our health is called glycemic "load (GL). Simply put, the GL is the total carbohydrate burden caused by a food on your system." The glycemic load is calculated by multiplying a food serving's total carbohydrate content by that food's Glycemic index. Various GL calculations may differ because the authors use either white bread or glucose as their index baseline. Mannatech uses glucose.
"For example, 2 slices of whole-grain pumpernickel bread has a low-glycemic index and a low-" glycemic load. But a 3-slice serving causes a high glycemic load due to the quantity of low- glycemic food eaten.
It is important to make food choices that are low glycemic. Low glycemic foods are carbohydrates that are not absorbed quickly into your body causing elevation of your blood sugar. When you choose this type of food your body does not have to produce insulin to keep the high blood sugar from hurting the cells of the body.
Both high blood sugar and high insulin are toxic to the cells of our body because they glycate (oxidize) the fine sugar molecules that coat our tissue and blood cells. These sugars are needed for cellular communication. When these sugar molecules are injured (glycated), there is miscommunication of the cells causing illness and cellular malfunction.
The following information is adapted from Mannatech's Food and Lifestyle Guide.
| Vegetables | Breads | |||
|---|---|---|---|---|
| Alfalfa Sprouts | Barley Kernel Bread | |||
| Artichoke | Bulgar Bread | |||
| Asparagus | Fruit Loaf Bread, Heavy | |||
| Bean Sprouts | 1 Slice 35g* | |||
| Broccoli | Mesquite Cakes | |||
| Brussel Sprouts | Mixed Grain Bread* | |||
| Cabbage | Oat Bran Bread* | |||
| Carrots, Ray 70g | Pumpernickel, 2 Slices | |||
| Cauliflower | Rye Kernel Bread, 80% Kernels | |||
| Celery | Tortilla (Corn)* | |||
| Cucumber | Whole Grain Pumpernickel | |||
| Eggplant | Whole-meal Rye | |||
| Green Beans | ||||
| Horseradish | Breakfast Cereals | |||
| Jicama | All-Bran | |||
| Lettuce | Cereal Grains | |||
| Mushrooms | Barley | |||
| Nopal Prickly Pear Cactus | Buckwheat | |||
| Okra | Bulgar | |||
| Onions | Muesli Toasted 60g | |||
| Peas,Boiled,Fresh-Frozen,Green 80g | Rice Bran, 1 tbl 10g | |||
| Peas,Dried & Boiled 70g | Special K 30g | |||
| Peppers | Sultana Bran 45g | |||
| Radishes | ||||
| Spinach | Muffins | |||
| Snow Peas* | Apple Muffin, 1 Made w/Sugar* | |||
| Sugar Snap Peas* | Apple Muffin, 1 w/out Sugar* | |||
| Sweet Potato | Corn, High-Amylose* | |||
| Tofu, Raw | ||||
| Turnip Greens | Pasta and Noodles | |||
| Yam, Boiled 80g | Capelini,Boiled 180g* | |||
| Zucchini Squash | Fettucini,Cooked 180g* | |||
| Linguine Pasta,Thick,Cooked 180g* | ||||
| Legumes | Macaroni,Cooked 180g* | |||
| Baked Beans | Ravioli,Meat-Filled,Cooked 220g | |||
| Beans, Dried | Spaghetti,Whole-meal,Cooked 180g | |||
| Black-eyed Peas | Spirale Durum,Cooked 180g | |||
| Black Beans | Split Peas and Soya Pasta Shells 180g | |||
| Brown Beans | Star Pastina, Cooked 180g | |||
| Butter Beans,Boiled 70g | Tortellini, Cheese, Cooked 180g | |||
| Chick Peas,Canned & Drained, 95g | Vermicelli,Cooked 180g | |||
| Kidney Beans, Boiled 90g | White Durum Wheat Spaghetti 180g | |||
| Kidney Beans, Canned & Drained 95g | ||||
| Lentils,Dried & Boiled,Green 95g | Rice | |||
| Lentils, Boiled Red 120g | Parboiled Rice* | |||
| Lima Beans | Long Grain and Wild | |||
| Navy Beans | ||||
| Pinto Beans,Canned 95g | Snack Foods and Confectionery | |||
| Pinto Beans,Soaked & Boiled 90g | Chocolate,Dark, 6 Squares 30g | |||
| Split Peas,Yellow,Boiled 90g | Peanuts,Roasted & Salted 75g | |||
| Popcorn,Popped 20g* | ||||
| Fruit and Fruit Products | ||||
| Apple, 1 medium | Desserts | |||
| Apple Juice, Unsweetened 8 oz. | No Bake Egg Custard 50g | |||
| Apricots,Dried 5-6 Pieces 30g | Pound Cake, 1 Slice 80G* | |||
| Blackberries, Fresh | Sponge Cake, 1 Slice 60G* | |||
| Blueberries, Fresh | ||||
| Cherries | Sugars | |||
| Grapefruit, Raw, 1/2 Medium 100g | Fructose,Pure 10g or less | |||
| Grapefruit Juice, Unsweetened 8 oz. | Lactose, Pure 10g or less | |||
| Grapes | ||||
| Kiwi Fruit, 1 Raw, Peeled | Soups | |||
| Lemons,Fresh | Lentil,Canned 7 oz | |||
| Limes,Fresh | Lima Beans Broth | |||
| Orange,1 Medium 130g | Tomato,Canned 7 oz | |||
| Orange Juice, 8 oz. | White Teparies Broth | |||
| Peach, Fresh, 1 Large 110g | Yellow Teparies Broth | |||
| Peaches,Canned in Natural Juice 125g | ||||
| Peaches,Canned in Light Syrup 125g | Miscellaneous | |||
| Pear,Fresh,1 Medium 150g | Fish Fingers (Baked) | |||
| Pears, Canned in Pear Juice 125g | Sausages | |||
| Raspberries, Fresh | ||||
| Strawberries, Fresh | Beverages | |||
| Unsweetened 100% Apple Juice 8oz* | ||||
| Dairy Foods | ||||
| Ice Cream,Low Fat, 2 Scoops 50g* | Meat, Fish, Poultry | |||
| Milk,Full Fat 8 oz. | Any and all natural, unprocessed | |||
| Milk,Skimmed 8 oz. | varieties | |||
| Milk,Chocolate,Flavor,Low Fat 8oz. | ||||
| Yogurt | *Serving size and ingredients such as sugars, | |||
| Fruit 200g | carbohydrates and fiber totals need to be | |||
| Trim Custard | considered when eating. | |||
| Exeeding gram count/serving size may produce | ||||
| unacceptable glycemic load. | ||||
| Moderately Glycemic Foods | ||||
| Vegetables | Cereal Grains | |||
| Beetroot,Canned & Drained, | Couscous | |||
| 2-3 Slices 60g | Maize | |||
| Butternut Squash, Medium | Cornmeal, Whole-Grain, Cooked 40g | |||
| Chayote Squash | ||||
| Carrots, Cooked* | Crackers | |||
| Green Acorn Squash | Breton* | |||
| Golden Squash | Rye Crispbread, High-Fiber* | |||
| New Potatoes,Peeled & Boiled 5sml 175g | Stoned Wheat Thins* | |||
| New Potatoes,Canned & Drained 5sml 175g | ||||
| Pale Skin Potatoes,Mashed 120g | Pasta | |||
| Pale Skin Potatoes,Steamed 1 med. 120g | Egg Noodles 180g | |||
| Rutabaga | Linguine, Thin, Cooked 180g* | |||
| Spaghetti Squash | Macaroni & Cheese, Packaged, | |||
| Sweet Corn 85g | Cooked 220g | |||
| Fruit and Fruit Products | Rice | |||
| Apricots,Fresh, 1 Medium 100g | Brown Rice* | |||
| Apricots,Canned in Light Syrup 125g | Garden Style* | |||
| Banana,Raw, 1 Medium 150g | Mexican, Fast & Fancy | |||
| Banana, Unripe, Steamed* | Saskatchewan Wild Rice | |||
| Cantaloupe Melon,Raw 1/2 small 200g | White Rice* | |||
| Coconut | White Rice, High-Amylose* | |||
| Fruit Cocktail, Canned | ||||
| Mango, 1 Small 150g | Cookies | |||
| Papaya | Arrowroot Milk* | |||
| Pawpaw, 1/2 Small 200g | Digestive* | |||
| Peaches,Canned in Heavy Syrup 125g | Oat* | |||
| Pineapple,Fresh,2 Slices 125g | Rich Tea Biscuits* | |||
| Raisins 40g | Shredded Wheat* | |||
| Sultanas 40g | Shortbread* | |||
| Dairy Foods | Cake | |||
| Ice Cream,Full Fat, 2 Scoops 50g | Croissant 1* | |||
| Crumpet, 1 Toasted 50g | ||||
| Breads | Flan, 1 Slice 80g | |||
| Barley Flour Bread,80-100% Barley* | ||||
| Cocktail, Slices | Beverages | |||
| Hamburger Bun, 1 prepackaged 50g* | Coca Cola, 1 Can 375 ml | |||
| Healthy Choice Hearty 7-Grain, 1 Slice 50g | Cordial, Orange | |||
| Oat Kernel Bread, 80% Kernels | Fanta, Soft Drink, 1 can 375 ml | |||
| Klosterbrot | ||||
| Light Rye, 1 Slice 50g | Snack Foods and Confectionery | |||
| Linseed Rye, 1 Slice 50g | Life Savers* | |||
| Pita Bread, 1 Piece 65g | Mars Bar 60g | |||
| Semolina Bread | Chocolate, Milk, 7 Squares 30g | |||
| Sourdough Rye, 1 Slice 50g | ||||
| Volkornbrot | Sugars | |||
| White High-Fiber Bread* | Honey, 10g or less | |||
| Wheat Whole-meal (Wheat Flour) Bread | Sucrose, 5 g or less | |||
| 1 Slice 35g* | ||||
| Soups | ||||
| Muffins | Black Bean 7 oz | |||
| Blueberry Muffin, 1 80g* | Green Pea, Canned,Ready to Serve 7oz | |||
| Bran Muffin, 1 80g* | Pea and Ham,Canned 7 oz | |||
| Carrot* | ||||
| Oatmeal Muffin, Mix* | Miscellaneous | |||
| Pastry* | Rice Vermicelli* | |||
| Pizza Cheese* | Tapioca, Steamed* | |||
| Breakfast Cereals | ||||
| Bran Buds 30g | *Serving size and ingredients such as sugars, | |||
| Bran Chex 30g | carbohydrates and fiber totals need to be | |||
| Just Right Just Grains 30g | considered when eating. | |||
| Life 30g | ||||
| Muesli, Non-Toasted 60g | Exeeding gram count/serving size may produce | |||
| Nutri Grain 30g | unacceptable glycemic load. | |||
| Oat Bran, Raw 1 tbl 10g | ||||
| Porridge, Cooked with Water 245g | ||||
| Raisin Bran 30g* | ||||
| Shredded Wheat 25g | ||||
| Sustain 30g | ||||
| Weetabix 30g | ||||
| High Glycemic Foods | ||||
| Vegetables | Crackers | |||
| French Fries,Fine Cut, Small serving 120g | Puffed Whole Meal Crispbread 4, 20g | |||
| Instant Potatoes | Rice Cakes | |||
| Pale Skin Potato,Baked in Oven(No Fat) | Water Biscuits | |||
| 1 Medium 120g | ||||
| Pale Skin Potato,Microwaved | Pasta | |||
| 1 Medium 120g | Brown Rice Pasta, Cooked 180g | |||
| Pumpkin, Peeled & Boiled 85g | Gluten-free Corn Pasta | |||
| Fruits | Rice | |||
| Lychee, Canned and Drained, 7 90g | Instant Rice | |||
| Watermelon 150g | Tapioca Boiled with Milk | |||
| White Rice, Low-Amylose | ||||
| Bread | ||||
| Bagel,1 White,Frozen 70g | Cookies | |||
| Bread Stuffing 60g | Graham Wafers | |||
| Dark Rye Blackbread, 1 slice 50g | Vanilla Wafer Biscuits 6, 30g | |||
| Dark Rye Schinkenbrot, 1 Slice 50g | ||||
| English Muffin, 1 Slice | Snack Foods and Confectionery | |||
| French Baguette 30g | Corn Chips | |||
| Gluten-Free Multigrain Bread 1 Slice 50g | Corn Thins | |||
| Kaiser Rolls | Jelly Beans 5, 10g | |||
| Melba Toast, 4 Squares 30g | Pretzels | |||
| White (Wheat Flour) 1 Slice 30g | Real Fruit Bars (Strawberry) | |||
| Tofu Frozen Desserts(Non-dairy) 100g | ||||
| Muffins | ||||
| Corn, Low-Amylose | Cake | |||
| Waffles 25g | Doughnut with Cinnamon & Sugar 40g | |||
| Breakfast Foods | Beverages | |||
| Buckwheat Pancakes Made from | Gatorade 8 oz | |||
| Packet Mix | Isostar 8 oz | |||
| Cheerios 30g | Lucozade | |||
| Coco Pops 30g | ||||
| Corn Bran | Sugars | |||
| Corn Chex | Glucose | |||
| Cornflakes 30g | Glucose Tablets | |||
| Cornflakes, High-Fiber | Maltose (Maltodextrins),Pure 10g or | |||
| Corn Pops | higher | |||
| Cream of Wheat | ||||
| Crispix | Bakery Products | |||
| Crunchy Nut Cornflakes | Scones | |||
| Double Chocolate Pop Tarts | ||||
| Froot Loops | ||||
| Golden Grahams | ||||
| Grape Nuts, 1/2 Cup 58g | ||||
| Grape Nuts Flakes | ||||
| Pancake Shake Mix | ||||
| Pro Stars | ||||
| Puffed Wheat 30g | Any serving size may produce | |||
| Rice Chex | unacceptable glycemic load | |||
| Team | ||||
| Total | ||||