Det vil si at en matvare som vannmelon, som har en høy GI, ikke vil få en høy GB-verdi fordi vannmelon inneholder veldig lite karbohydrater per 100 gram sammenlignet med mange andre matvarer med tilsvarende GI.
GB er derfor langt mer interessant fordi den sier noe om den totale belastningen på blodsukkeret. Så lenge du velger lavglykemiske matvarer behøver du ikke tenke på GB, fordi den glykemiske belastningen i måltidet alltid blir lav.
| Matvare | Glykemisk indeks (glukose = 100) | Glykemisk last per 100g |
| BAKERY PRODUCTS AND BREADS | ||
| Banana cake, made with sugar | 47 | 23 |
| Banana cake, made without sugar | 55 | 20 |
| Sponge cake, plain | 46 | 27 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 22 |
| Apple, made with sugar | 44 | 22 |
| Apple, made without sugar | 48 | 15 |
| Waffles, Aunt Jemima (Quaker Oats) | 76 | 29 |
| Bagel, white, frozen | 72 | 36 |
| Baguette, white, plain | 95 | 50 |
| Coarse barley bread, 75-80% kernels, average | 34 | 23 |
| Hamburger bun | 61 | 30 |
| Kaiser roll | 73 | 40 |
| Pumpernickel bread | 56 | 23 |
| 50% cracked wheat kernel bread | 58 | 40 |
| White wheat flour bread | 71 | 33 |
| Wonder™ bread, average | 73 | 33 |
| Whole wheat bread, average | 71 | 30 |
| 100% Whole Grain™ bread (Natural Ovens) | 51 | 23 |
| Pita bread, white | 68 | 33 |
| Corn tortilla | 52 | 24 |
| Wheat tortilla | 30 | 16 |
| BEVERAGES | ||
| Coca Cola®, average | 63 | 6 |
| Fanta®, orange soft drink | 68 | 9 |
| Lucozade®, original (sparkling glucose drink) | 95 | 16 |
| Apple juice, unsweetened, average | 44 | 12 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 10 |
| Gatorade | 78 | 5 |
| Orange juice, unsweetened | 50 | 5 |
| Tomato juice, canned | 38 | 2 |
| BREAKFAST CEREALS AND RELATED PRODUCTS |
||
| All-Bran™, average | 55 | 40 |
| Coco Pops™, average | 77 | 67 |
| Cornflakes™, average | 93 | 77 |
| Cream of Wheat™ (Nabisco) | 66 | 7 |
| Cream of Wheat™, Instant (Nabisco) | 74 | 9 |
| Grapenuts™, average | 75 | 53 |
| Muesli, average | 66 | 53 |
| Oatmeal, average | 55 | 5 |
| Instant oatmeal, average | 83 | 12 |
| Puffed wheat, average | 80 | 57 |
| Raisin Bran™ (Kellogg’s) | 61 | 40 |
| Special K™ (Kellogg’s) | 69 | 47 |
| GRAINS | ||
| Pearled barley, average | 28 | 8 |
| Sweet corn on the cob, average | 60 | 13 |
| Couscous, average | 65 | 6 |
| Quinoa | 53 | 9 |
| White rice, average | 89 | 29 |
| Quick cooking white basmati | 67 | 19 |
| Brown rice, average | 50 | 11 |
| Converted, white rice (Uncle Ben’s®) | 38 | 9 |
| Whole wheat kernels, average | 30 | 22 |
| Bulgur, average | 48 | 8 |
| COOKIES AND CRACKERS | ||
| Graham crackers | 74 | 56 |
| Vanilla wafers | 77 | 56 |
| Shortbread | 64 | 40 |
| Rice cakes, average | 82 | 68 |
| Rye crisps, average | 64 | 44 |
| Soda crackers | 74 | 48 |
| DAIRY PRODUCTS AND ALTERNATIVES | ||
| Ice cream, regular | 57 | 12 |
| Ice cream, premium | 38 | 6 |
| Milk, full fat | 41 | 2 |
| Milk, skim | 32 | 2 |
| Reduced-fat yogurt with fruit, average | 33 | 6 |
| FRUITS | ||
| Apple, average | 39 | 5 |
| Banana, ripe | 62 | 13 |
| Dates, dried | 42 | 30 |
| Grapefruit | 25 | 3 |
| Grapes, average | 59 | 9 |
| Orange, average | 40 | 3 |
| Peach, average | 42 | 4 |
| Peach, canned in light syrup | 40 | 4 |
| Pear, average | 38 | 3 |
| Pear, canned in pear juice | 43 | 4 |
| Prunes, pitted | 29 | 17 |
| Raisins | 64 | 47 |
| Watermelon | 72 | 3 |
| BEANS AND NUTS | ||
| Baked beans, average | 40 | 4 |
| Blackeye peas, average | 33 | 7 |
| Black beans | 30 | 5 |
| Chickpeas, average | 10 | 2 |
| Chickpeas, canned in brine | 38 | 6 |
| Navy beans, average | 31 | 6 |
| Kidney beans, average | 29 | 5 |
| Lentils, average | 29 | 3 |
| Soy beans, average | 15 | 1 |
| Cashews, salted | 27 | 6 |
| Peanuts, average | 7 | 0 |
| PASTA and NOODLES | ||
| Fettucini, average | 32 | 8 |
| Macaroni, average | 47 | 13 |
| Macaroni and Cheese (Kraft) | 64 | 18 |
| Spaghetti, white, boiled, average | 46 | 12 |
| Spaghetti, white, boiled 20 min, average | 58 | 14 |
| Spaghetti, wholemeal, boiled, average | 42 | 9 |
| SNACK FOODS | ||
| Corn chips, plain, salted, average | 42 | 22 |
| Fruit Roll-Ups® | 99 | 80 |
| M & M’s®, peanut | 33 | 20 |
| Microwave popcorn, plain, average | 55 | 30 |
| Potato chips, average | 51 | 24 |
| Pretzels, oven-baked | 83 | 53 |
| Snickers Bar® | 51 | 30 |
| VEGETABLES | ||
| Green peas, average | 51 | 5 |
| Carrots, average | 35 | 3 |
| Parsnips | 52 | 5 |
| Baked russet potato, average | 111 | 22 |
| Boiled white potato, average | 82 | 14 |
| Instant mashed potato, average | 87 | 11 |
| Sweet potato, average | 70 | 15 |
| Yam, average | 54 | 13 |
| MISCELLANEOUS | ||
| Hummus (chickpea salad dip) | 6 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 22 |
| Pizza, Super Supreme (Pizza Hut) | 36 | 9 |
| Honey, average | 61 | 48 |
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