Glycemic Index Chart & List of Foods

Glycemic Index & Load Food List Values

The following glycemic index list table gives glycemic index (GI) and glycemic load (GL) of foods. You can select low glycemic index foods from this chart. The “Serve size (g)” column is the serving size in grams for calculating the glycemic load.

FRUIT AND FRUIT PRODUCTS

Item			GI	Serve 	GL
        Size
        (g)
Apples			38	120	6
Apple juice,unsweetened 40	250	11
Apricots		57 	120 	5
Apricots, in syrup 	64 	120 	12
Apricots		31	 60 	9
Banana, ripe 		51 	120 	13
Banana, under-ripe 	30 	120 	6
Banana, over-ripe 	48 	120	12
Cherries		22	120 	3
Cranberry juice 	68 	250 	24
Custard apple		54 	120 	10
Dates, dried 		103 	60 	42
Figs, dried		61	60 	16
Grapefruit		25 	120 	3
Grapefruit juice,	48 	250	9
unsweetened
Grapes			46	120	8
Grapes, black		59 	120 	11
Kiwi fruit		53	120 	6
Lychee, canned in syrup	79	120 	16
Mango			51	120 	8
Marmalade orange 	48	30 	9
Oranges, 		42	120 	5
Orange juice 		52 	250 	12
Paw paw/papaya		59	120 	10
Peach			42	120 	5
Peach, in natural juice 38	120 	4
Peach, in heavy syrup 	58	120 	9
Pear			38	120 	4
Pear halves, in syrup 	25	120 	4
Pineapple 		59	120 	7
Plum			39 	120 	5
Prunes, pitted 		29	60 	10
Raisins	  	64	60 	28
Rock melon/Cantaloupe	65 	120 	4
Strawberries, fresh	40	120 	1
Strawberry jam 		51	30 	10
Sultanas 		56 	60 	25
Tomato juice,		38	250 	4
no added sugar
Watermelon		72	120 	4
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VEGETABLES

Item			GI	Serve 	GL
Size
Broad beans 		79	80 	9
Green peas 		48	80 	3
Pumpkin 		75	80 	3
Sweet corn 		54	80	9
Beet root 		64	80	5
Carrots 		47	80	3
Cassava, boiled		46 	100	12
Parsnips 		97	80 	12
Baked potato 		85	150	26
Desiree potato, boiled	101	150	17
White potato, cooked 	50	150	14
French fries, frozen, 	75	150	22
reheated
Instant Mashed potato 	85	150	17
New Potato		57	150	12
Sweet potato 		61	150	17
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LEGUMES AND NUTS

Black-eye beans, boiled 42	150	13
Butter beans, cooked 	31	150	6
Chana dal, dry,		5.3  50  1
Chickpeas, boiled  28	150	8
Haricot/Navy beans	38	150	12
Kidney Beans , boiled 	28	150	7
Black beans, cooked 	20 	150	5
Lentils, green, boiled	30	150	5
Lentils, red, dried, 	26	150	5
Lima beans, frozen,	32 	150	10
reheated in microwave oven
Marrow fat peas, boiled 39	150 	7
Mung bean, cooked	42	150 	7
Peas, dried, boiled 	22 	150 	2
Pigeon Pea soaked, 	22 	150 	4
boiled
Pinto beans, dried, 	39 	150 	10
Romano beans 		46 	150 	8
Soya beans, boiled	15	150	1
Split peas, boiled	32 	150 	6
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OTHER ITEMS

Coca Cola		63 	250 	16
Smoothie, raspberry 	33	250	14
Happiness™ bread	63	30 	9
Muesli bread 		54	30 	7
Wonder white bread	73	30 	10
All-Bran (Kellogg's) 	38 	30 	9
Corn flakes		81	30 	21
Raisin Bran (Kellogg's)	61	30 	12
Rice, boiled white	64	150	23
Rice, boiled Long grain	56	150	23
Jasmine rice, 		109	150	46
Basmati rice, boiled 58	150	22
Basmati rice, Indian, 67  75  40
boiled 9 min
Brown, steamed 		50 	150	16
Semolina, roasted 	55	150	6
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The glycemic index has implications for weight control in people with diabetes because slowly digested carbohydrate is associated with higher satiety. Breads and breakfast cereals make a large contribution to the glycemic load of a western diet, and therefore a change to low glycemic index food alternatives is especially useful.

For a detailed list, go to the web site www.glycemicindex.com.