The Glycemic Load Diet

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The Glycemic Load Diet

Glycemic Index/Glycemic Load

The Glycemic Index measures the effect on blood glucose of a given amount of carbohydrate from a food source as compared to the same amount of carbohydrate in white bread as the standard set at 100.

The Glycemic Load corrects that figure for the amount consumed, and this Glycemic Load forms the basis of the Glycemic Load Diet. Total Glycemic Load in foods consumed each day should be under 500.

This list is taken from the Glycemic Load Table on Dr. Thompson's website, as quoted in his book The Glycemic Load Diet.

Food Item	Description	Glycemic Index	Typical American Serving	Glycemic Load
White bread Baked Goods: Oatmeal cookie Apple muffin-sugarless Cookie: average all types Croissant Crumpet Bran muffin Pastry Chocolate cake Vanilla Wafers Graham cracker Blueberry muffin Pita bread Carrot cake Carrot muffin Waffle Doughnut Cup cake Angel food cake English muffin Pound cake Corn muffin Pancake	30 grams-1/2″ slice 1 medium 2-1/2″ diameter 1 medium size 1 medium size 1 medium size 2-1/2″ diameter average serving 1 slice (4″X4″X1″) 4 wafers 1 rectangle 2-1/2″ diameter 1 medium size 1 square (3″X3″X1-1/2″) 2-1/2″ diameter 7″ diameter 1 medium size 2-1/2″ diameter 1 slice (4′X4″X1″) 1 medium size 1 slice (4″X4″X1″) 2-1/2″ diameter 5″ diameter	100 77 69 84 96 69 85 84 54 110 106 84 82 88 88 109 108 104 95 109 77 146 96	1-1/16oz 1oz 2-1/2oz 1oz 1-1/2oz 2oz 2oz 2oz 3oz 1oz 1oz 2oz 2oz 2oz 2oz 2-1/2oz 2oz 1-1/2oz 2oz 2oz 3oz 2oz 2-1/2oz	100 102 107 114 127 148 149 149 154 159 159 169 189 199 199 203 205 213 216 224 241 299 346

Breads and Rolls:

Tortilla (wheat) Pizza crust Tortilla (corn) White bread Whole meal rye bread Sourdough bread Oat bran bread Whole wheat bread Light rye bread Banana bread-sugarless 80% Whole-kernel oat bread Pita bread Hamburger bun 80% Whole-kernel wheat bread French Bread Bagel	1 medium size 1 slice 1 medium size 1 slice-1/2″ thick 3/8″ slice 3/8″ slice 3/8″ slice 1 slice-1/2″ thick 3/8″ slice 1 slice (4″X4″X1″) 3/8″ slice 8″ diameter top & bottom-5″diameter 3/8″ slice 1 slice-1/2″ thick 1 medium size	43 43 74 100 97 77 68 101 97 79 93 82 87 74 136 103	1-3/8oz 3.5oz 1-1/4oz 1oz 2oz 1-1/2oz 1-1/2oz 1-1/2oz 1-1/2oz 3oz 1-1/2oz 2oz 2-1/2oz 2.25oz 2oz 3-1/3oz	64 70 87 107 114 114 128 129 142 170 170 189 213 213 284 340

Breakfast Cereals:

All Bran Muesli Special K Cheerios Shredded wheat Grape-nuts Puffed wheat Instant oatmeal (cooked) Cream of Wheat-cooked Total Corn Flakes Rice Crispies Rice Chex Raisin Bran	1/2 cup 1 cup 1cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup	54 69 98 106 107 102 105 94 94 109 116 117 127 87	1oz 1oz 1oz 1oz 1oz 1oz 1oz 8oz 8oz 1oz 1oz 1oz 1oz 2oz	85 95 133 142 142 142 151 154 154 161 199 208 218 227