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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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