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    Glycemic Index and Glycemic Load: Snack Foods


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 1:20 am Email this article
    Below is a table with the glycemic index and glycemic loads of snack foods.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

         

    Glycemic Index and Glycemic Load of Snack Foods and Confectionery

     
    SNACK FOODS AND CONFECTIONERY
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
        544 Burger Rings, barbeque-flavored (Smith’s Snack Food Co, Chatswood, Australia) 90 ± 1628 5031
        545 Chocolate, milk, plain
            Chocolate, milk, plain with sucrose (Belgium) 34 ± 575022
            Chocolate, milk (Cadbury’s Confectionery, Ringwood, Australia) 49 ± 614 5030
            Chocolate, milk (Dove; Mars Confectionery, Ballarat, Australia) 45 ± 813 5030
            Chocolate, milk (Nestlé, Sydney, Australia) 42 ± 813 5031
            Average of 4 studies 43 ± 312 5028
            Chocolate, milk, plain, low-sugar with maltitol (Belgium) 35 ± 168 5022
        546 Chocolate, white (Milky Bar; Nestlé, Australia) 44 ± 613 5029
        547 Corn chips
            Corn chips, plain, salted (Doritos original; Smith’s Snack Food Co, Australia, 1998) 42 ± 411 5025
            Corn chips, plain, salted (Doritos original; Smith’s Snack Food Co, Australia, 1985)   7218 5025
            Nachips (Old El Paso Foods Co, Canada)   7421 5029
            Average of 3 studies 63 ± 1017 5026
        548 Fruit bars
            Apricot filled fruit bar (puréed dried apricot filling in whole-meal pastry) (Mother Earth, New Zealand) 50 ± 817 5034
            Heinz Kidz Fruit Fingers, banana (HJ Heinz, Australia) 61 ± 1112 3020
            Real Fruit Bars, strawberry (Uncle Toby’s, Wahgunyah, Australia) 90 ± 1223 3026
            Roll-Ups, fruit leather-type snack (Uncle Toby’s, Australia) 99 ± 1224 3025
        549 Fruity Bitz, vitamin- and mineral-enriched dried fruit snacks
            Fruity Bitz, apricot (Blackmores Ltd, Australia) 42 ± 35 1512
            Fruity Bitz, berry (Blackmores Ltd, Australia) 35 ± 44 1512
            Fruity Bitz, tropical (Blackmores Ltd, Australia) 41 ± 35 1511
            Average of 3 flavors 39 ± 24 1512
        550 Jelly beans
            Jelly beans, assorted colors (Allen’s; Nestlé, Australia) 80 ± 8
            Jelly beans, assorted colors (Savings,     Grocery Holdings, Tooronga, Australia) 76 ± 6
            Average of 2 studies 78 ± 2223028
        551 Kudos Whole-Grain Bars, chocolate chip (M & M/Mars, Hackettstown, NJ, USA) 62 ± 820 5032
        552 Life Savers, peppermint candy (Nestlé, Australia) 70 ± 621 3030
        553 M & M’s, peanut (Mars Confectionery, Australia) 33 ± 36 3017
        554 Mars Bar
            Mars Bar (Mars Confectionery, Australia) 62 ± 825 6040
            Mars Bar (M & M/Mars, USA) 68 ± 1227 6040
            Average of 2 studies 65 ± 326 6040
        555 Muesli bar containing dried fruit (Uncle Toby’s, Australia) 61 ± 713 3021
        556 Nougat, Jijona (La Fama, Spain)   324 3012
        557 Nutella, chocolate hazelnut spread (Ferrero Australia, Milson’s Point, Australia) 33 ± 44 2012
    Nuts
        558 Cashew nuts, salted (Coles Supermarkets, Australia) 22 ± 53 5013
        559 Peanuts
            Peanuts, crushed (South Africa) 7 ± 40 504
            Peanuts (Canada) 13 ± 61 507
            Peanuts (Mexico)   232 507
            Average of 3 studies 14 ± 81 506
        560 Popcorn
            Popcorn, plain, cooked in microwave oven (Green’s Foods, Australia) 55 ± 76 2011
            Popcorn, plain, cooked in microwave oven (Uncle Toby’s, Australia)   8910 2011
            Average of 2 studies 72 ± 178 2011
        561 Pop Tarts, double chocolate (Kellogg’s, Australia) 70 ± 224 5035
        562 Potato crisps
            Potato crisps, plain, salted (Arnott’s, Homebush, Australia)   5710 5018
            Potato crisps, plain, salted (Canada) 51 ± 712 5024
            Average of 2 studies 54 ± 311 5021
        563 Pretzels, oven-baked, traditional wheat flavor (Parker’s, Smith’s Snack Food Co, Australia) 83 ± 916 3020
        564 Skittles (Mars Confectionery, Australia) 70 ± 532 5045
        565 Snack bars
            Snack bar, apple cinnamon (Con Agra Inc, USA) 40 ± 812 5029
            Snack bar, peanut butter and choc-chip (Con Agra Inc, USA) 37 ± 610 5027
        566 Snickers Bar
            Snickers Bar (Mars Confectionery, Australia) 41 ± 515 6036
            Snickers Bar (M & M/Mars, USA)   6823 6034
            Average of 2 studies 55 ± 1419 6035
        567 Twisties, cheese-flavored, extruded snack, rice and corn (Smith’s Snackfood Co, Australia) 74 ± 522 5029
        568 Twix Cookie Bar, caramel (M & M/Mars, USA) 44 ± 617 6039

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