glycemic index of foods along with glycemic loads

7/27/2019 Glycemic Index of Foods Along With Glycemic Loads

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GLYCEMIC INDEX OF FOODS

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood sug

1. Low GI foods produce low blood glucose and insulin responses in normal subjects and improved bl

glucose control in type 1 and well-controlled type 2 diabetic patients.

In overweight patients with tpe 2 diabetes,reducing intake of high GI improves overall blood glucose an

3. Low GI foods are associated with increased HDL cholestrol and reduced risk of type 2 diabetes .

HIGH GI (70 and above) MEDIUM GI (56 - 69) LOW GI ( 55 &FOOD GI FOOD GI FOOD

Cornflakes 119 Grapefruit 69 Popcorn

Ragi 104 Banana 69 Sweetcorn

Dounut 108 Wheat bread, high fiber 68 Brown rice

Dates 103 Soft drink 68 Oatmeal cookie

Glucose (reference) 100 Pongal 68 Fish fingers

Arrowroot 95 Cake, angel food 67 Orange juice

Honey 87 Croissant 67 Potato chips

Porridge (oatmeal) 87 Instant noodles 67 vermicelli

Pastry 84 Wheat crackers 67 Jams

Rice krispies 82 Grapes 66 Boiled carrots

Jowar 81 Sponge cake 66 Peas boiledIdli 80 Pineapple 66 Black gram

Muesli 80 Table sugar 65 Pineapple juice

Mango 80 Chole 65 Green gram

Sundal 80 Macaroni 64 Apricots dried

Semolina pre-roasted 79 Beetroot 64 Curds

Fruit cocktail 79 Maize chapatthi 64 Orange

Banana 77 White rice 64 Chocolate

Poori with potato palya 77 Raisins 64 Dhal soup

Vanilla Wafers 77 Boiled potatoes 63 Cheela bengal g

Sweet potato 77 Chapathi, Bajra 63 Peach

French fries 98 Green gram, whole with 63 Soyabean

Pumpkin 75 Coco-cola (regular) 63 Pear

Upama 75 Muffins 62 Coconut

Chapathi, wheat flour, 75 Ice cream 61 Apple

Rice white 72 Hamburger bun 61 Tomato soup

Varagu 72 Pizza, cheese 60 Yam

Watermelon 72 Semolina, steamed 60 Milk (skimmed)

Dosai with chutney 72 Pesarattu 60 Plums

Chutni (white) 72 Bajra 60 Dhokla

Carrots 71 Sprouted green gram 60 Peas boiled

Wheat bread 71 Popcorn 55 Soya milk

Potatoes 70 Pongal 55 Milk (full fat)

Bread 70 Apple juice 58 Chapathi

Wheat (paranthas) 70 Basmathi Rice 58 Barley

Wheat Biscuit 70 Papaya 58 Soya beansTapioca 70 Kelloggs (whole wheat) 57 Cherries

Mars Snickers Bar 57 Rajmah

Potato chips 57 Tomato

Cabbage/ Gree

Peanuts

Curds

Channa

Garlic / Onion


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nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnGlycemic Index GI is a measure of foods(speciallyCHO in a food) to raise blood sugar level

being eaten. Percentage of the response to an equivalent CHO portion of a reference

Referece food is White bread with GI set at 100.

GI rates carbohydrate foods on how quickly/ glucose levels increase in 2-3 hours after eating a

carbohydrates are converted into glucose. Eating higher GI food produces rapid increase in bl

glucose levels, triggering the pancrease to produce insulin.

Factors affecting GI

.Processing; Pounding, mixing,grinding= Processing=decrease in particle size

Fibre content; Higher the fibre content lower will be the GI of that food

Glycemic Load GL of a particular food is the product of the glycemic index of the food an

GL corrects that figure for serving size or amout consumed, and it this glycemic load whic

GL is calculated by multiplying the GI value of a food by the amount of carbohydrate per s

GI and GL of common foodsFood GI Serving size Amt.CHO GL

Fruits

Peach 42 120gm 19 8

cherries 22 11no.(75gm) 11 3

Strawberries 45 120gms 2.5 1

Grapefruit 25 120gm 12 3

plum 55 3-4(100gms) 11 6

Kiwi 58 120gms 18 10

orange 42 120gms(1medium) 11 5

Apple 40 100gm(1medium) 13 6

papaya 58 100gms 7 4

guava 1 medium 5 4

sapota high high

mango 80 100gm(1small) 17 14

Raisins 64 100gms 75 48

Custard apple 54 120gms 20 10

pineapple 66 100gm 11 7

Banana ripe 52 1 large 27 14Dates.dried 103 60gm 45 46

Food GI Serving size Amt.CHO GL

pear 33 100gm(1medium) 11 4

pomogranate medium

Musk melon 65 100gms 3.5 2


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jackfruit high

Black berry 35 4

Figs 61 1 large 10 6

72

100gm 3 2

Pulses

Toor dal 45-50 25 15 7

Whole moong 48 25 gms (5tsp) 14 6.7

Chana whole 65 25 gms (5tsp 15 10

Greengram dal 46 25 gms (5tsp) 15 7

Blackgram dal 48 25 gms (5tsp) 15 7

Bengalgram dal 12 25gms (5 tsp) 15 2

Rajmah 19 25gms(5tsp) 15 3

Soya beans 25 25gms(5 tsp) 5 1.2

Peanuts 14 25gms(5 tsp) 7 1

Cereals

Polished Rice 64 25gms (5tsp) 25 16

Brown Rice 55 25gms(5tsp) 21 11

Barley 25 5tsp (25gms) 17 4

Cornflakes 119 5tsp 17 20Oats 55 1cup 21 12

Sweet corn 55 25gms 6 3

Ragi 104 5 tsp (25gms) 18 19

Vermicelli 64 25gms 19 12

Wheat 68 25gms 17 11

Semolina(rava) 60 5tsp(25gms) 19 11

Puffed rice 65 25gms 18 11

Avalakki 65 25gms 19 11

Oatmeal 58 1 cup 21 12

Potato chips 54 100gms 50 27

Arrow root 95 10gms(2tsp) 8 8

Kelloggs(wholewheat) plain 57 4 tsp(20gms) 22 12

10

Water melon

Litchi


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ar levels.

od glucose

d lipid control.

Under )GI

55

55

55

55

54

52

51

50

49

49

4848

46

45

45

44

44

44

44

43

43

43

42

42

40

38

37

33

39

34

32

31

27

27

25

2522

29

15

15

14

14

12

10


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nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnns after being eaten. % of the response to an equivalent CHO portion of a reference food. Reference food

ood. Reference

s the carbs are converted into glucose.Eating higher GI foods produces a rapid increase in bloodglucose

od

the amount of carbohydrate in a serving.

forms the basis of the GL diet.

erving and divide the result by 100.

Food GI Serving size Amt.

CHO

GL

Vegetables

Ash gourd low

Bitter gourd low

Bottle gourd low

Ridge gourd low

Snake gourd low

Cucumber low

cabbage 15(low) 100gms 5 0.7

Drumsticks low

Broad beans 79 80gms 12 9

Tomato 15(low) 100gms 4 0.6

Radish Low

Cauliflower low

Palak 15 100gms 3 0.4

Methi 15 100gms 6 0.9

Amaranth 15 100gms 6 0.9

Pumpkin(sweet) 66 80gms 18 12Beetroot 64 100gms 9 6

Food GI Serving size Amt.

CHO

GL

Bendi Low

Brinjal Low

Capsicum Low


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Cluster beans Low

Onion 10(low) 100gms 11 1

Tapioca 70 100gms 38 27

Potato 70 100 ms 23 16Sweet potato 77 100gms 28 15

Yam 37 100gms 26 10

Green peas 48 100gms 16 8

carrot 71 100gms(2no.) 11 9

Milk & its products

Milk 27 100ml 4.4 1

Curds 14 100ml 3 0.4

Soy milk 31 100ml 14 4.3

Miscellaneous

Honey 87 10gms(2tsp) 8 7

Ice cream 87 1cup 16 13White bread 100 1slice 12 12

Glucose(Reference)

Table sugar 93 1tsp(5gms) 4 3.7

Pastry 84 1serving 45 37

Muesli 80 30gms 16

French fries 98 100gms 22 21

Idli 80 2no.(cooker 22 17

Dosa & chutney 72 1(medium 22 15

upma 69 3/4

th

katori 22 15Soft drink 68 250ml 30 16

Instant noodles 67 1katori 20 13

Wheat crackers 67 4no. 21 13

Ice cream 66 50 8

coconut 42 1tb.spn 12 5

Apple juice 58 250ml 27 16

Coca-cola 63 250ml 15

Biscuit marie 70 6-7no. 22 15

Kichdi 68 1 katori 22 13

Paratha(wheat) 70 1(55gms 22 15

Puri with potato palya 77 2+50gms 32 24

Sprouted greengram 60 20gms 17 10

Pizza,cheese 60 2slice(medium 42 25

Macroni 64 1 1/4katori 22 14


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nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnis white bread with GI set at 100.

levels, triggering the pancreas to produce insulin.


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glycemic index of foods along with glycemic loads

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