Glycemic index of 100+ foods

 Glycemic Index list

If you have diabetes, you know all too well that when you eat carbohydrates, your blood sugar goes up!

The total amount of carbs you consume at a meal or in snacks determines what your blood sugar will do! But, the food itself also plays a role.

A serving of white rice has almost the same effect as eating plain table sugar. On the other hand, a serving of lentils has a slower and smaller effect.

Glycemic index or GI

It is a measure of how quickly a food can cause our blood sugar levels to rise.

The GI value of a food is determined by giving people a serving of the food that contains 50gms of carbohydrate minus the fibre, then measuring the effect on their blood glucose levels over the next 2 hours.  

The measure ranks food on a scale of 0 to 100. Foods are classified as low, medium, or high glycemic foods according to this scale.

The 3 GI ratings are-

  • LOW- 55 or less
  • MEDIUM- 56 to 69
  • HIGH- 70 or above

Foods with high glycemic index are quickly digested and absorbed causing a rapid rise in blood sugar levels.

On the other hand, foods with a low GI are digested and absorbed at a slower rate, and subsequently, cause a slower rise in blood sugar levels. Low GI foods are typically rich in fibre, protein and/or fat.

Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness and also the amount of processing.

Knowing about Glycemic index is very important to understand what you are putting on your plate and also helps in weight loss, helps decrease your blood sugar and cholesterol levels too!

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Glycemic Load or GL

Glycemic Load describes the quality and quantity of carbohydrates in a food, serving, meal or a diet! 

Glycemic load can be useful for people with diabetes to assess which quantities of what kind of foods are likely to be suitable for maintaining blood glucose levels.

Glycemic Load in action

The Glycemic load of a single food is calculated by multiplying the Glycemic Index by the amount of carbohydrate in grams provided by a food serving and then divide the total by 100

GL (Food) = (GI Food * amount (gms) of carbohydrate in food per serving) / 100

For instance- Mr A Has enough white rice to make a 130gm (cooked) portion of rice which provides 40gms of carbohydrates. GI of white rice is 85.

GL OF WHITE RICE PORTION = 85*40/100

GL     = 34

What counts as a high and low Glycemic load?

  • Low Glycemic load (Low GL) = 0 TO 10
  • Medium Glycemic Load (Medium GL) = 11 TO 19
  • High Glycemic Load (High GL)- 20 AND ABOVE

Below mentioned is a list of most common foods along with their glycemic index and Glycemic Load-

 FOOD

SERVING SIZE (Gms)

GLYCEMIC LOAD PER SERVING

GLYCEMIC INDEX

CEREALS AND RELATED PRODUCTS

 

 

 

Brown rice

150

16

50

White rice

150

43

89

Gluten free Multigrain bread

30

10

85

Oats Bread

30

12

65

Brown bread

35

1

71

White bread

35

1.1

72

Rolled oats

55

-

58

Pasta

100

15.4

50

Soya bean

150

1

17

Cornflakes (Average)

30

23

93

Puffed wheat

50

17

80

Pearl barley

150

12

28

Maize

-

-

59

Bajra

75

29

52-62

Wheat (dry)

50

34

90

Semolina / Rawa

-

-

62

Couscous

150

9

65

Quinoa

150

13

53

All bran

30

12

55

Special K (Kellogg’s)

30

14

69

Muesli

30

17

75

Raisin Bran (Kellogg’s)

30

12

66

Rice Krispies (Kellogg’s)

30

22

82

Taco shells

20

8

68

 

 

 

 

 

 

 

 

DAIRY PRODUCTS AND ALTERNATIVES

 

 

 

Full fat milk

250ml

5

41

Skim milk

250ml

4

32

Fruit yogurt

200

11

33

Ice-cream (regular)

50

6

57

Plain Custard

100

7

52

Soy milk

250ml

8

48

Vanilla ice-cream

250ml

1

27-37

Cheese

 

 

0-10

 

 

 

 

 

 

 

 

FRUITS

 

 

 

Apple

120

6

40

Banana

120

16

62

Grapefruit

120

3

25

Grapes

120

11

59

Orange

120

4

40

Peach

120

5

42

Pear

120

4

38

Prunes

60

10

29

Raisins

60

28

64

Watermelon

120

4

72

Cherries

120

3

22

Custard apple (Flesh only)

120

10

55

Dried Dates

60

42

115

Kiwi

120

5

50

Mango (India)

 120

9

72

Papaya

120

17

70

Pineapple

120

6

661

Cantaloupe

120

4

67

 

 

 

 

 

 

 

 

VEGETABLES

 

 

 

White potato

150

21

82

Sweet potato

150

22

70

Carrots

80

2

35

Green peas

80

4

51

Yam/ Suran

150

20

54

Pumpkin

80

3

65-80

Sweet corn

80

8

48

Asparagus

 

 

0

Green beans, cauliflower, cucumbers

 

 

0

Spinach, Okra (Ladies finger)

 

 

0

Broccoli, Lettuce

 

 

0

 

 

 

 

 

 

 

 

NON-VEGETARIAN

 

 

 

Frozen Chicken nuggets, Reheated in a microwave

100

7

42-50

Fish fingers

100

7

32-42

Sausages

100

1

22-32

Sushi- Salmon

100

17

40-56

Eggs, Pork, Steak

 

 

0

 

 

 

 

 

 

 

 

INDIAN DISHES

 

 

 

Idlis

250

40

75-79

Pongal

-

-

87-93

Pooris

-

-

80-84

 

 

 

 

 

 

 

 

NUTS AND BEANS

 

 

 

Baked beans

150

6

40

Black eyed beans

150

10

33

Black beans

150

7

30

Chickpeas/ Chole/ Kabuli Chana

150

3

10

Kidney beans/ Rajma

150

7

29

Cashewnuts (salted)

50

3

27

Peanuts/ Groundnuts

50

0

7

Tur dal (Red gram dal) (boiled)

150

3

18

Black gram dal (Udad dal) (Soaked)

150

8

33-50

Coconut, Almonds, Walnuts, Sesame seeds

 

 

0

 

 

 

 

 

 

 

 

COOKIES AND CRACKERS

 

 

 

Vanilla wafers

25

14

77

Shortbread

25

10

64

Rice cakes

25

17

82

Soda Crackers

25

12

74

Chocolate chip cookies

55

3

25

Coconut cookies

55

4

42-47

Peanut butter cookies

55

3

37-44

 

 

 

 

 

 

 

 

SPREADS AND OILS

 

 

 

Butter

 

 

0

Nutella

 

 

33

White sugar

15

 

68

Brown sugar

15

 

61

Strawberry jam

20

 

51

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SNACK FOODS/ READY TO EAT FOODS

 

 

 

Corn chips

50

11

42

Microwave Popcorn

20

6

55

Potato chips

50

12

51

Snickers bar

60

18

51

Fruit Roll ups

30

24

99

White bread with butter

48

29

59

White bread with Peanut butter

100

30

67

White chocolate (Milky bar, Nestle)

50

13

38-50

Corn chips, plain Doritos

50

11

38-46

Jelly beans Nestle

 

 

72-88

Skittles (Mars Confectionary)

50

32

65-75

 

 

 

 

 

 

 

 

BAKERY PRODUCTS AND BREAD

 

 

 

Sponge cake

63

17

46

Ready batter cake (From Packet mix)

111

24

42

Burger bun

30

9

62

White bread (Maida bread)

30

10

71

Brown bread (Whole wheat flour bread)

30

9

71

White Pita Bread

30

10

68

Corn Tortilla

50

12

52

Croissant

57

17

67

Doughnut

47

17

76

Pastry

57

15

53-65

 

 

 

 

 

 

 

 

BEVERAGES

 

 

 

Coca Cola

250ml

16

63

Fanta, Orange soft drink

250ml

23

68

Unsweetened Apple juice

250ml

30

44

Cranberry juice (Cocktail)

250ml

24

68

Gatorade

250ml

12

78

Orange juice (Unsweetened)

250ml

12

50

Canned Tomato juice

250ml

4

38

Yakult (Fermented Milk drink with Lactobacillus casein)

65ml

6

40-50

Hot Chocolate (Nestle)

250ml

11

53

Cappuccino

250ml

1

40-54

Beer

2 cans

 

66

Lemonade

4 ounces

 

54

Black coffee

8 ounces

 

0

 

 

 

 

 

 

 

 

MISCELLANEOUS

 

 

 

Hummus (Chick peas/ Chole)

30

0

6

Chicken Nuggets, Frozen and reheated in microwave for 5 minutes1

100

7

46

Margaretta Pizza (Plain Pizza dough with sauce and parmesan cheese)

100

22

80

Supreme pizza (Pizza hut)

100

9

36

Honey

25

12

61

French fries

150

22

75

 

 

 

 

 

 

 

 

NUTRIENT SUPPLEMENTS

 

 

 

Ensure (Abbott) Vanilla flavour

237ml

19

42-58

Resource diabetic (Vanilla flavour)

237ml

8

31-37

 

 

 

 

 

 

 

 

PASTA AND NOODLES

 

 

 

Macaroni

180

23

47

White boiled Spaghetti (Maida)

180

22

46

Whole wheat spaghetti (boiled)

180

17

42

Fettuccini

180

15

32

Gluten free Pasta

180

22

54

Instant Noodles (Maggi) Nestle

-

 

40-50

Rice Noodles (dried and boiled)1

180

23

55-67

Vermicelli white Boiled

180

16

30-42

Lasagne

 

 

47

Taco shells

30

 

68

 

 

 

 

 

 

 

 

 

 

 

 

 

No Maida Noodles - Naturally Yours

Your takeaways

You don’t have to wreck your health because there is no direct GI score written on your food label, knowing the right things to check on the label is enough for you to determine that without any hassle, even for your meals!!

The GI will help you avoid processed foods, encourage you to eat more whole foods and also help you develop a balanced eating pattern. 

Not to forget, food isn’t the only factor in your healthy lifestyle- Exercise, sleep and reducing your stress are also very essential.

Be sure to talk with your healthcare provider about incorporating the glycemic index into your lifestyle, especially if you have pre- existing condition like Diabetes.

Reference-

  1. International tables of Glycemic index and Glycemic load values: 2008 by Fiona S. Atkinson, Kaye Foster- Powell and Jennie C. Brand- Miller December 2008 issue of Diabetic care, Volume.31, Number 12, Pages 2281-2283
  2. Noriega E, Rivera L, Peralta E. Glycaemic and insulinaemic indices of Mexican foods high in complex carbohydrates. Diabetes Nutr Metab2000; 13:13–9
  3. Chan HMS, Brand-Miller JC, Holt SHA, Wilson D, Rozman M, Petocz P. The glycaemic index values of Vietnamese foods. Eur J Clin Nutr 2001; 55:1076–83.

 

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ABOUT THE AUTHOR

Nutritionist

 

Sneha Jain, Dietician

Sneha is a Post graduate with specialization in Nutrition and Dietetics. She is a university topper and holds 5+ years of experience in Apollo hospitals, VLCC, slimsutra and first cry fit-kids .

She has successfully counselled clients all over India for weight loss, weight gain, diabetes, hypertension, PCOD, hypothyroid, Pregnancy and lactation and growth charts for children. She has her own diet consultation e-clinic (diet_diariez)

She believes in  customized diets and eating local and seasonal foods. Her counselling not only involves diet planning, but also lifestyle modification and stress relief strategies.

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