Various foods glycemic index and Glycemic Load
It is important to give attention to the Glycemic load of the food, which is the amount of carbohydrates contents of that food. The best choice is to eat foods with a low glycemic index.
The glycemic load should be <10 or moderate 10 to 20 loads.
| Food | Serving size in grams | Glycemic index | Glycemic load (per serving) |
| Breakfast options are: | |||
| White wheat bread | 30 | 71 | 10 |
| Whole wheat bread | 30 | 71 | 9 |
| Pita bread | 30 | 68 | 10 |
| Barley bread | 30 | 34 | 7 |
| Bagel, white | 70 | 72 | 25 |
| Croissant | 57 | 67 | 17 |
| Wheat tortilla | 50 | 30 | 8 |
| Corn tortilla | 50 | 52 | 12 |
| Doughnut | 47 | 76 | 17 |
| Sponge cake | 63 | 46 | 17 |
| Sourdough rye | 30 | 48 | 6 |
| Soya and linseed bread | 30 | 36 | 3 |
| Grains for lunch/dinner | |||
| Brown rice | 150 | 50 | 16 |
| White rice | 150 | 89 | 43 |
| Quinoa | 180 | 47 | 23 |
| Spaghetti, white | 180 | 46 | 22 |
| Spaghetti, whole wheat | 180 | 42 | 26 |
| Vermicelli | 180 | 35 | 16 |
| Macaroni | 180 | 47 | 23 |
| Couscous | 150 | 65 | 9 |
| Corn on the cob | 150 | 60 | 20 |
| Legumes for lunch/dinner | |||
| Chickpeas | 150 | 10 | 3 |
| Kidney beans | 150 | 29 | 7 |
| Black beans | 150 | 30 | 7 |
| Baked beans | 150 | 40 | 6 |
| Butter beans | 150 | 36 | 8 |
| Lentils | 150 | 29 | 5 |
| Soybeans | 150 | 50 | 1 |
| Navy beans | 150 | 31 | 9 |
| Vegetables | 80 | 51 | 4 |
| Green peas | |||
| White potato boiled | 150 | 81 | 22 |
| Carrot | 80 | 35 | 2 |
| Beetroots | 80 | 64 | 4 |
| Diary products | |||
| Milk, full fat | 250 mL | 41 | 5 |
| Milk, skim | 250 mL | 32 | 4 |
| Reduced-fat yogurt with fruit | 200 | 33 | 11 |
| Ice cream regular | 50 | 57 | 6 |
| Fruits | |||
| Apple | 120 | 39 | 6 |
| Banana | 120 | 60 | 16 |
| Mango | 120 | 41 | 8 |
| Orange | 120 | 40 | 4 |
| Grapes | 120 | 59 | 11 |
| Cherries | 120 | 22 | 3 |
| Dates (dried) | 60 | 40 | 18 |
| Peaches | 120 | 42 | 5 |
| Strawberries | 120 | 72 | 4 |
| Watermelon | 120 | 72 | 4 |
| Pears | 120 | 38 | 4 |
| Pineapple | 120 | 51 | 8 |
| Raisin | 60 | 64 | 28 |
| Beverages and soft drinks | |||
| Coca-cola | 250 | 63 | 16 |
| Gatorade | 250 | 78 | 12 |
| Apple juice, unsweetened | 250 | 44 | 30 |
| Orange juice, unsweetened | 250 | 50 | 12 |
| Tomato juice, canned | 250 | 38 | 4 |
| Snack and dry fruits | |||
| Cashews, salted | 50 | 27 | 3 |
| Peanuts | 50 | 7 | 0 |
| Potato chips50 | 50 | 51 | 12 |
| Corn chips, salted | 50 | 42 | 11 |
| Pretzel | 30 | 83 | 16 |
| Shortbread | 25 | 64 | 10 |
| Microwave popcorn, plain | 20 | 55 | 6 |
| Graham crakers | 25 | 74 | 14 |
| Rice cake | 25 | 82 | 17 |
| Vanilla waffers | 25 | 77 | 14 |
| Hummus | 30 | 6 | 0 |
| Nutella | 20 | 33 | 4 |
| Honey | 25 | 61 | 12 |
| M&M, peanuts | 30 | 30 | 6 |
Would have been better if their caloric value be added
Please see this link:
https://www.labpedia.net/diet-control-part-3-how-many-calories-you-need-to-eat-daily-and-to-lose-weight/
If you go to labpedia.net and in blog sections, there are few articles on the diet.
Dear Zahidi AOA
Calories value is given on the packing of the food. Mostly those are per serving. When you buy anything just see the contents and calorie values of that food.
Dear DR. Zahidi
I will try to write on the calorie values soon.
Done.
It is done, Dear Zahidi.