176 Appendix A: 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
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