Glycemic Index Food List

GI food list or glycaemic index food list and chart of foods and are given.

The Glycemic Index Chart

Glycemic index chart of foods and glycaemic index food list are given for different foods to select low glycemic foods.

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

The glycemic food index list shows that fruits like apples, apricots, cherries, grapefruit, peach, pear, tomatoes, etc, are low glycemic index food. The glycemic index of orange is 42 but a glycemic load of 5.

Diabetes Signs and diabetes information | Liquors sugar content | GIycemic index | GIycemic load | GI diet

GI Food List & Glycaemic Load List

Glycemic Index of FRUITS

Food ItemGISize (g)GL
Apples381206
Apple juice,unsweetened4025011
Apricots, in syrup 64 120 12
Apricots31 60 9
Banana, ripe 51 120 13
Banana, under-ripe 30 120 6
Banana, over-ripe 48 12012
Cherries22120 3
Cranberry juice 68 250 24
Custard apple54 120 10
Dates, dried 103 60 42
Figs, dried6160 16
Grapefruit25 120 3
Grapefruit juice, unsweetened48 2509
Grapes461208
Grapes, black59 120 11
Kiwi fruit53120 6
Lychee, canned in syrup79120 16
Mango51120 8
Marmalade orange 4830 9
Oranges 42120 5
Orange juice 52 250 12
Paw paw/papaya59120 10
Peach42120 5
Peach, in natural juice 38120 4
Peach, in heavy syrup 58120 9
Pear38120 4
Pear halves, in syrup 25120 4
Pineapple 59120 7
Plum39 120 5
Prunes, pitted 2960 10
Raisins 6460 28
Rock melon / Cantaloupe65 120 4
Strawberries, fresh40120 1
Strawberry jam 5130 10
Sultanas 56 60 25
Tomato juice, no added sugar38250 4
Watermelon72120 4

Glycemic Index of VEGETABLES

Food ItemGISize (g)GL
Apples381206
Apple juice,unsweetened4025011
Apricots, in syrup 64 120 12
Apricots31 60 9
Banana, ripe 51 120 13
Banana, under-ripe 30 120 6
Banana, over-ripe 48 12012
Cherries22120 3
Cranberry juice 68 250 24
Custard apple54 120 10
Dates, dried 103 60 42
Figs, dried6160 16
Grapefruit25 120 3
Grapefruit juice, unsweetened48 2509
Grapes461208
Grapes, black59 120 11
Kiwi fruit53120 6
Lychee, canned in syrup79120 16
Mango51120 8
Marmalade orange 4830 9
Oranges 42120 5
Orange juice 52 250 12
Paw paw/papaya59120 10
Peach42120 5
Peach, in natural juice 38120 4
Peach, in heavy syrup 58120 9
Pear38120 4
Pear halves, in syrup 25120 4
Pineapple 59120 7
Plum39 120 5
Prunes, pitted 2960 10
Raisins 6460 28
Rock melon / Cantaloupe65 120 4
Strawberries, fresh40120 1
Strawberry jam 5130 10
Sultanas 56 60 25
Tomato juice, no added sugar38250 4
Watermelon72120 4

Glycemic Index of LEGUMES AND NUTS

Food ItemGISize (g)GL
Black-eye beans, boiled4215013
Butter beans, cooked 311506
Chana dal, dry,5 50 1
Chickpeas, boiled 281508
Haricot/Navy beans3815012
Kidney Beans , boiled 281507
Black beans, cooked 20 1505
Lentils, green, boiled301505
Lentils, red, dried, 261505
Lima beans, frozen, reheated in microwave oven32 15010
Marrow fat peas, boiled 39150 7
Mung bean, cooked42150 7
Peas, dried, boiled 22 150 2
Pigeon Pea soaked, boiled22 150 4
Pinto beans, dried, 39 150 10
Romano beans 46 150 8
Soya beans, boiled151501
Split peas, boiled32 150 6

Glycemic Index of Other Items

Food ItemGISize (g)GL
Coca Cola63 250 16
Smoothie, raspberry 3325014
Happiness bread6330 9
Muesli bread 5430 7
Wonder white bread7330 10
All-Bran (Kellogg's) 38 30 9
Corn flakes8130 21
Raisin Bran (Kellogg's)6130 12
Rice, boiled white6415023
Rice, boiled Long grain5615023
Jasmine rice, 10915046
Basmati rice, boiled 5815022
Basmati rice, Indian, boiled 9 min67 75 40
Brown, steamed 50 15016
Semolina, roasted 551506

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.



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