| Food | GI Value | GL in 4 Oz svg |
| Grains | ||
| Amaranth | 75 | 44 |
| Barley (hulled) | 45 | 40 |
| Buckwheat | 50 | 42 |
| Bulgur | 48 | 12 |
| Corn | 65 | 51 |
| Corn Grits, unenriched, dry | 70 | 65 |
| Cornstarch | 70 | 77 |
| Millet | 70 | 50 |
| Oats | 40 | 41 |
| Rice (brown) | 50 | 60 |
| Rice flowr (brown) | 50 | 58 |
| Rice (white) | 70 | 67 |
| Rye | 39 | 38 |
| Sorghum | 77 | 53 |
| Spelt | 70 | 42 |
| Sprouted Wheat | 15 | 25 |
| Wsweet Corn | 57 | 8 |
| Quinoa | 53 | 41 |
| Wheat, hard red winter | 48 | 40 |
| Beans | ||
| Beans (Navy, boiled) | 30 | 9 |
| Beans (Pinto, boiled) | 39 | 10 |
| Beans (Black, boiled) | 30 | 9 |
| Chickpeas (Garbanzo beans) | 28 | 12 |
| Edamamae (boiled) | 18 | 4 |
| Green Beans (boiled) | 30 | 4 |
| Green Peas (boiled) | 48 | 6 |
| Kidney Beans (boiled) | 25 | 10 |
| Lentils (boiled) | 37 | 8 |
| Lima Beans (boiled) | 32 | 9 |
| Refried Beans | 40 | 6 |
| Peanuts (dry roasted) | 14 | |
| Soybean (boiled) | 25 | 4 |
| Split Peas (boiled) | 45 | 8 |
Rating System for Glycemic Index: Rating System for Glycemic Load:
Low GI – below 55 Low GL – below 11
Medium GI – between 56 to 69 Medium GL – between 11 and 19
High GI – above 70 High GL – above 19
Sources:
http://www.texasgrassfedbeef.com/grass-fed-meat-education/food-analysis-gi-gl-fat-ratio-nutrient-load-and-inflammation
http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods