Appendix A: Glycemic Index and Glycemic Load for Common Foods 188 Glycemic Index and Glycemic Load for Common Foods Category Food Glycemic Index Glycemic Load Breads Baguette 95 15 Waffle 76 10 White bread 73 10 Bagel 72 25 100% whole grain bread 71 9 Pita bread 68 10 Hamburger bun 61 9 Pumpernickel bread 56 7 Grains White rice 89 43 Couscous 65 9 Quinoa 53 13 Brown rice 50 16 Breakfast Cereals Cornflakes 93 23 Coco Pops 77 20 Special K 69 14 Raisin Bran 61 12 Oatmeal 55 13 All-Bran 55 12 Pasta and Noodles Macaroni and cheese 64 32 Macaroni 47 23 Spaghetti 46 22 Fettuccini 32 15 Fruits Watermelon 72 4 Raisins 64 28 Banana 62 16 Grapes 59 11 Peach 42 5 Orange 40 4 Apple 39 6 Pear 38 4 Grapefruit 25 3 Vegetables Mashed potatoes 87 17 White potato 82 21 Green peas 51 4 Sweet potato 70 22 Yam 54 20 Carrots 35 2 Beans and Nuts Baked Beans 40 6 Blackeye peas 33 10 Navy beans 31 9 Black beans 30 7 Lentils 29 5 Cashews 27 3 Soy beans 15 1
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