The glycemic index chart gives a list with glycemic index and load values for a number of foods items.
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.
List of Foods Glycemic Index & 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 _____________________________________________ 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 _____________________________________________ 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 _____________________________________________ 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 _____________________________________________
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.