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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.

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Last updated 4/1/2006 by Sports Medicine: K. Davis

Copyright 2005 MIT

 

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Copyright 2005 MIT

 

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