Glycemic index and glycemic load for 100+ foodsGlycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a foods glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here is a list of the glycemic index and glycemic load for more than 100 common foods.FOOD Glycemic index (glucose = 100)Serving size (grams)Glycemic load per servingBA!"# $"OD%&'S A(D B"!ADSBanana cake, made with sugar 47 60 14Banana cake, made without sugar 55 60 12Sponge cake, plain 46 63 17Vanilla cake made rom packet mi! with "anillarosting #Bett$ %rocker&42 111 24'pple, made with sugar 44 60 13'pple, made without sugar 4( 60 )*ales, 'unt +emima #,uaker -ats& 76 35 10Bagel, white, ro.en 72 70 25Baguette, white, plain )5 30 15%oarse /arle$ /read, 750(01 kernels, a"erage 34 30 72am/urger /un 61 30 )3aiser roll 73 30 124umpernickel /read 56 30 7501 cracked wheat kernel /read 5( 30 12*hite wheat lour /read 71 30 10*onder5 6 /read, a"erage 73 30 10*hole wheat /read, a"erage 71 30 )1001 *hole 7rain56 /read #8atural -"ens& 51 30 74ita /read, white 6( 30 10%orn tortilla 52 50 12*heat tortilla 30 50 (B!)!"AG!S%oca %ola9:, a"erage 63 250 m;16uice 43 120 54runes, pitted 2) 60 10Baisins 64 60 2(*atermelon 72 120 4B!A(S A(D (%'SBaked /eans, a"erage 40 150 6Blacke$e peas, a"erage 33 150 10Black /eans 30 150 7%hickpeas, a"erage 10 150 3%hickpeas, canned in /rine 3( 150 )8a"$ /eans, a"erage 31 150 )3idne$ /eans, a"erage 2) 150 7;entils, a"erage 2) 150 5So$ /eans, a"erage 15 150 1%ashews, salted 27 50 34eanuts, a"erage 7 50 0$AS'A and (OOD*!S