Glycemic index and glycemic load free printable
After reading about the glycemic index and glycemic load you must have been wondering about the GI and GL of common foods. The following table and the free printable below both list approximate serving sizes for some of the most commonly recommended carbohydrate-containing foods.
All of the foods listed here are lower to medium GI and GL.
Foods in the Protein, Nuts & Seeds, Fats & Oils, Non-starchy Vegetables, and Beverages, Spices, and Condiments categories have none or a negligible amount of carbohydrate and have less impact on blood sugar. High-GI and-GL foods are not recommended on a daily basis, as these can result in blood sugar imbalances.
| FOOD | SERVING SIZE | GLYCEMIC INDEX | GLYCEMIC LOAD | |
|---|---|---|---|---|
| VEGETABLES (STARCHY) | ||||
 | Butternut squash (cubed) | 1 cup | 51 | 8 |
 | Plantain | 1/3 cup or 1/2 whole | 66 | 12 |
 | Potato (purple, red, sweet, yellow) | 1/2 medium | 82 | 13 |
 | Parsnip | 1/2 cup | 52 | 5 |
 | Yam | 1/2 medium | 35 | 6 |
 | Beets (cubed) | 1 cup | 64 | 9 |
| LEGUMES | ||||
 | Bean soup | 3/4 cup | 64 | 10 |
 | Black soybeans | 1/2 cup | 16 | <1 |
 | Dried beans, lentils, peas | 1/2 cup | 24-36 | 4-5 |
 | Green peas | 1/2 cup | 22 | 2 |
 | Hummus | 1/3 cup | 6 | <1 |
 | Refried beans (vegetarian) | 1/4 cup | 38 | 2 |
| WHOLE GRAINS | ||||
 | Oats (rolled) | 1/2 cup | 59 | 13 |
 | Brown rice | 1/3 cup | 62 | 10 |
 | Quinoa | 1/2 cup | 53 | 9 |
 | Barley | 1/3 cup | 27 | 9 |
| FRUIT | ||||
 | Apple | 1 small | 40 | 7 |
 | Blueberries | 3/4 cup | 25 | 3 |
 | Orange | 1 small | 42 | 4 |
 | Strawberries | 1 1/4 cup | 33 | 3 |
 | Pear | 1 small | 42 | 7 |
| DAIRY & ALTERNATIVES | ||||
 | Milk (full-fat cow) | 8 ounces | 34 | 4 |
 | Soy milk | 8 ounces | 43 | 7 |
 | Greek yogurt (unsweetened) | 6 ounces | 12 | 1 |
Free printable
Keep this information somewhere where you can see it every day and soon you’ll realise you’ve learned it well and you’ll know exactly the glycemic values of these common foods. Download the free glycemic index and glycemic load free printable (PDF), print it and stick it to your fridge.
Also, whenever you need to refresh your knowledge about finding balance, remember to scan the QR code and quickly go to our website for more articles.
Furthermore, help your friends have their own little glycemic values poster – download it and share it with them via email, Messenger or WhatsApp.
Sometimes it’s difficult to make the right food choices. It’s a fine balance among personal taste, nutritional value, availability, affordability and time needed to prepare the food. Creating the perfect plate can be a daunting task and the body needs proper nourishment every day.
If you are struggling with finding the right balance when choosing your foods and you need an eating plan you can easily follow and integrate into your lifestyle, click the button below and make an appointment.