Food Carbohydrates (gm) | Available Carb per Serving | Glycemic INDEX | Glycemic Load | Carb Calories per Serving |
HIGH | ||||
Baked potato, Russet, baked without fat ( 1 small potato, 5 oz.) | 30 | 85 | 26 | 120 |
Waffles, Aunt Jemima (1 piece) | 13 | 76 | 10 | 52 |
Gatorade (1 cup) | 15 | 78 | 12 | 60 |
Grapenuts (approx. 1 cup, Kraft) | 22 | 75 | 16 | 88 |
Bread, whole wheat (1 slice) | 13 | 71 | 9 | 52 |
Bread, white (1 slice) | 14 | 73 | 10 | 56 |
Bagel, (white, frozen) | 35 | 72 | 25 | 140 |
Stuffing ( approx. 1 cup) | 21 | 74 | 16 | 84 |
Graham wafers (approx. 1 cup) | 18 | 74 | 14 | 72 |
Grapenuts (approx. 1 cup, Kraft) | 22 | 75 | 16 | 44 |
Shredded wheat (1 oz. serving) | 20 | 75 | 15 | 80 |
Total (1 oz. serving, General Mills) | 22 | 76 | 17 | 88 |
Cream of Wheat (1 oz. serving, instant, Nabisco) | 30 | 74 | 22 | 120 |
INTERMEDIATE | ||||
Spaghetti, (plain, cooked, 3/4 cup) | 44 | 61 | 48 | 176 |
Rice (brown, cooked, 3/4 cup) | 38 | 60 | 23 | 152 |
Raisin bran (1 oz. serving, Kellogg's) | 19 | 61 | 12 | 76 |
Oatmeal (1 cup) | 26 | 66 | 17 | 104 |
Bran muffin (large) | 24 | 60 | 15 | 96 |
Green pea soup (1 cup) | 41 | 66 | 27 | 124 |
Ice cream, regular(1/2 cup) | 13 | 61 | 8 | 52 |
Blueberry muffin (1) | 29 | 59 | 17 | 116 |
Raisins (1/4 cup) | 45 | 56 | 25 | 180 |
Powerbar, chocolate | 26 | 56 | 17 | 104 |
LOW | ||||
Apple | 16 | 34 | 5 | 64 |
Orange | 11 | 42 | 5 | 44 |
Banana | 24 | 52 | 12 | 96 |
Grapes (1 cup) | 18 | 46 | 8 | 72 |
Carrot (raw, 1 medium) | 6 | 47 | 3 | 36 |
Sweet corn (1/2 cup | 17 | 54 | 9 | 68 |
Bread, 100% whole grain (1 slice) | 13 | 51 | 7 | 52 |
Dried apricots (1/4 cup) | 28 | 31 | 9 | 82 |
Peas (1/2 cup) | 7 | 48 | 3 | 28 |
Orange juice (3/4 cup, 6 oz.) | 23 | 52 | 12 | 92 |
Fruit yogurt (reduced fat, 3/4 cup) | 24 | 27 | 7 | 96 |
Tomato soup (1 cup) | 17 | 38 | 6 | 68 |
Skim milk (1 cup) | 13 | 32 | 4 | 52 |
Baked beans (1/2 cup) | 15 | 48 | 7 | 60 |
Lentils (1/2 cup) | 18 | 29 | 5 | 76 |
Kidney beans (1/2 cup) | 25 | 28 | 7 | 100 |
Lima beans (1/2 cup, baby, frozen) | 30 | 32 | 10 | 120 |
Garbanzo beans (1/2 cup) | 30 | 28 | 8 | 120 |
The Skinny Carbs Diet: Eat Pasta, Potatoes, and More! Use the power of resistant starch to make your favorite foods fight fat and beat cravings
The Bread for Life Diet: The High-on-Carbs Weight-Loss Plan
