details of carbohydrate

Food Carbohydrates (gm)	Available Carb per Serving	Glycemic INDEX	Glycemic Load	Carb Calories per Serving
		HIGH
Baked potato, Russet, baked without fat ( 1 small potato, 5 oz.)	30	85	26	120
Waffles, Aunt Jemima (1 piece)	13	76	10	52
Gatorade (1 cup)	15	78	12	60
Grapenuts (approx. 1 cup, Kraft)	22	75	16	88
Bread, whole wheat (1 slice)	13	71	9	52
Bread, white (1 slice)	14	73	10	56
Bagel, (white, frozen)	35	72	25	140
Stuffing ( approx. 1 cup)	21	74	16	84
Graham wafers (approx. 1 cup)	18	74	14	72
Grapenuts (approx. 1 cup, Kraft)	22	75	16	44
Shredded wheat (1 oz. serving)	20	75	15	80
Total (1 oz. serving, General Mills)	22	76	17	88
Cream of Wheat (1 oz. serving, instant, Nabisco)	30	74	22	120
		INTERMEDIATE
Spaghetti, (plain, cooked, 3/4 cup)	44	61	48	176
Rice (brown, cooked, 3/4 cup)	38	60	23	152
Raisin bran (1 oz. serving, Kellogg's)	19	61	12	76
Oatmeal (1 cup)	26	66	17	104
Bran muffin (large)	24	60	15	96
Green pea soup (1 cup)	41	66	27	124
Ice cream, regular(1/2 cup)	13	61	8	52
Blueberry muffin (1)	29	59	17	116
Raisins (1/4 cup)	45	56	25	180
Powerbar, chocolate	26	56	17	104
		LOW
Apple	16	34	5	64
Orange	11	42	5	44
Banana	24	52	12	96
Grapes (1 cup)	18	46	8	72
Carrot (raw, 1 medium)	6	47	3	36
Sweet corn (1/2 cup	17	54	9	68
Bread, 100% whole grain (1 slice)	13	51	7	52
Dried apricots (1/4 cup)	28	31	9	82
Peas (1/2 cup)	7	48	3	28
Orange juice (3/4 cup, 6 oz.)	23	52	12	92
Fruit yogurt (reduced fat, 3/4 cup)	24	27	7	96
Tomato soup (1 cup)	17	38	6	68
Skim milk (1 cup)	13	32	4	52
Baked beans (1/2 cup)	15	48	7	60
Lentils (1/2 cup)	18	29	5	76
Kidney beans (1/2 cup)	25	28	7	100
Lima beans (1/2 cup, baby, frozen)	30	32	10	120
Garbanzo beans (1/2 cup)	30	28	8	120

The Carbohydrate Addict's Diet: The Lifelong Solution to Yo-Yo Dieting (Signet)
The Skinny Carbs Diet: Eat Pasta, Potatoes, and More! Use the power of resistant starch to make your favorite foods fight fat and beat cravings
The Bread for Life Diet: The High-on-Carbs Weight-Loss Plan