Glycemic Load Worksheet

GLYCEMIC LOAD WORKSHEET

	PRESENT DIET	LOW GI IMPROVEMENTS	COMMENTS
BREAKFAST
LUNCH
DINNER
SNACKS & BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS & BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS & BEVERAGES

BREADS – Examples of lower GI breads (40 – 50’s):

1. Ezekial (Food for Life) sprouted grain breads 
2.  Shiloh Farms cracked wheat & 100% whole grain wheat
3. Pepperidge Farms sprouted Wheat
4. Whole grain Pumpernickel bread (41)
5. Whole wheat Pita bread (57)
6. Sourdough breads (~52)
7. Dave’s Killer Bread

BREAKFAST CEREALS

Hot:

1. Quaker 100% Old-fashioned oats (42)
2. Muesli (~ 45)
3. Oat bran (55)

Cold:

1. All-Bran (30 ~ 45)
2. Kellogg’s Bran Buds with Psyllium (45)
3. Special K™ breakfast cereal (54)
4. Mini Wheats™ breakfast cereal, whole wheat (58)

DAIRY

1. Milk (31)
2. Yoghurt (~35)
3. Custard (35)

FRUIT

1. Most temperate fruits have low GI value (~20 – 60)
2. Tropical fruits a little higher (50~60)

GRAINS

1. Barley (GI=25)
2. Bulgur (48)
3. High amylose rice: Basmati (58) or Uncle Bens Converted rice (44)
4. Oat bran (55)
5. Rice bran (19)

PASTA

1. Generally medium to low GI (~40’s). Use whole grain

LEGUMES

1. Most low GI.
2. Soy (20)

VEGETABLES

1. Almost all low GI except white potatoes & beets. Other starchy vegetables:
2. Peas (48)
3. Corn (55)
4. Sweet potato (44)

NUTS – All low GI

PROTEIN FOOD such as Beef, Poultry, Seafood, Eggs, Cheese have almost 0 GI.

TREATS

1. Cookies & Crackers (40 ~ 70)
2. Ice cream (~38 for high fat to ~40’s for reduced fat to ~60’s for regular)
3. Potato & Corn chips (40~50’s)
4. Honey – Use in moderation (55)
5. Table sugar – Use in moderation (61)

CONVENIENCE FOODS

1. Pizza – choose whole grain with veggies (30~60’s)

AVOID OR MINIMIZE:

1. Finely milled flour products such as Breads, Bagels, Croissants, Muffins, Donuts, Scones, Pastries, Waffles, Pancakes
2. Most Commercial Cereals such as Cornflakes, Total
3. White potatoes & Low amylose (esp. ‘sticky’ or Jasmine) rice