Low-Glycemic Portion Sizes - dummies

By Meri Reffetto

Part of Glycemic Index Diet For Dummies Cheat Sheet

Just because a food has a low-glycemic index doesn’t mean you can eat as much as you want. The more you eat, the higher the glycemic level will climb, which is especially important for those foods that hover between low- to medium-glycemic or medium- to high-glycemic. Use this chart as a quick reference for appropriate portion sizes!

Food Category Recommended Portion Size for Various Items
Grains 1 slice of bread
1/2 of an English muffin, hamburger bun, or bagel
1/2 cup of cooked cereal, pasta, or other cooked grain
1/3 cup of rice
3/4 cup of cold cereal
One 6-inch tortilla
Other starchy carbohydrates 1/2 cup of beans (which have a small amount of protein)
1/2 cup of lentils (which also have a small amount of
Fruits 1 medium piece
1/2 cup canned or sliced
6 ounces (3/4 cup) 100% fruit juice
Vegetables 1 cup raw
1/2 cup cooked
6 ounces (3/4 cup) 100% vegetable juice
Dairy or soy products 8-ounce cup of milk or yogurt
1/3 cup of cottage cheese
1 ounce of cheese
Proteins 1/2 cup of beans (which are also high in carbs)
3 to 4 ounces (the size of a deck of cards) of beef, poultry,
pork, or fish
1 ounce of cheese
1 egg
1 ounce of nuts
1 tablespoon of nut spread (such as peanut or almond
Fats 1/8 (2 tablespoons) of avocado
1 teaspoon of oil, butter, margarine, or mayonnaise
2 teaspoons of whipped butter
8 olives
1 tablespoon of regular salad dressing
2 tablespoons of low-fat salad dressing