Illustration of Carbohydrates in Foods
High GI foods = 70-100
Intermediate GI foods = 56-69
Low GI foods = 0-55
| 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 |
(Chart adapted from *The New Glucose Revolution)
References
Bonci L. Nutrition Conditioning Goals for Athletes. University of Pittsburgh Medical Center Health System. 2004.
*Brand-Miller J, Wolever MS, Foster-Powell K, & Colagiuri S. The New Glucose Revolution. Marlowe & Co., New York. 2005.
Coyle EF and Coyle E. Carbohydrates that Speed Recovery from Training. The Physician and Sports Medicine. 21:2, 111-123, 1993.
McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition (2nd Ed.) Philadelphia: Lippincott Williams and Wilkins. 2005.
Last updated 4/1/2006 by Sports Medicine: K. Davis
Copyright 2005 MIT
