GLYCEMIC INDEX OF FOODS The glycemic index is a ranking of carbohydrates based on their immediate effect on blood sugar levels.

1. Low GI foods produce low blood glucose and insulin responses in normal subjects and improved blood glucose 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 and lipid control. 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 & Under ) 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 cookies 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 boiled Idli 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 gram Sweet potato 77 Chapathi, Bajra 63 Peach French fries 98 Green gram, whole with Varagu63 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 beans Tapioca 70 Kelloggs (whole wheat) 57 Cherries Mars Snickers Bar 57 Rajmah Potato chips 57 Tomato Cabbage/ Greens Peanuts Curds Channa Garlic / Onion

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Glycemic Index GI is a measure of foods(speciallyCHO in a food) to raise blood sugar levels after being eaten. % being eaten. Percentage of the response to an equivalent CHO portion of a reference food. 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 as the carbs are conver carbohydrates are converted into glucose. Eating higher GI food produces rapid increase in blood 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 and the amount of carboh GL corrects that figure for serving size or amout consumed, and it this glycemic load which forms the basis of th GL is calculated by multiplying the GI value of a food by the amount of carbohydrate per serving and divide the

GI and GL of common foods

Food Fruits Peach cherries Strawberries Grapefruit plum Kiwi orange Apple papaya guava sapota mango Raisins Custard apple pineapple Banana ripe Dates.dried Food pear pomogranate Musk melon GI Serving size Amt.CHO GL

42 22 45 25 55 58 42 40 58 high 80 64 54 66 52 103 GI

120gm 11no.(75gm) 120gms 120gm 3-4(100gms) 120gms 120gms(1medium) 100gm(1medium) 100gms 1 medium 100gm(1small) 100gms 120gms 100gm 1 large 60gm Serving size

19 11 2.5 12 11 18 11 13 7 5 17 75 20 11 27 45 Amt.CHO 11 3.5

8 3 1 3 6 10 5 6 4 4 high 14 48 10 7 14 46 GL 4 2

33 100gm(1medium) medium 65 100gms

jackfruit Black berry Figs Litchi Water melon

high 35 61

1 large

10

4 6 10

72 100gm 3 2

Pulses Toor dal Whole moong Chana whole Greengram dal Blackgram dal Bengalgram dal Rajmah Soya beans Peanuts Cereals Polished Rice Brown Rice Barley Cornflakes Oats Sweet corn Ragi Vermicelli Wheat Semolina(rava) Puffed rice Avalakki Oatmeal Potato chips Arrow root Kelloggs(wholewheat) plain

45-50 25 48 65 46 48 12 19 25 14 64 55 25 119 55 55 104 64 68 60 65 65 58 54 95 57 25 gms (5tsp) 25 gms (5tsp 25 gms (5tsp) 25 gms (5tsp) 25gms (5 tsp) 25gms(5tsp) 25gms(5 tsp) 25gms(5 tsp) 25gms (5tsp) 25gms(5tsp) 5tsp (25gms) 5tsp 1cup 25gms 5 tsp (25gms) 25gms 25gms 5tsp(25gms) 25gms 25gms 1 cup 100gms 10gms(2tsp) 4 tsp(20gms)

15 14 15 15 15 15 15 5 7 25 21 17 17 21 6 18 19 17 19 18 19 21 50 8 22

7 6.7 10 7 7 2 3 1.2 1 16 11 4 20 12 3 19 12 11 11 11 11 12 27 8 12

n blood sugar levels. improved blood glucose

d glucose and lipid control.

OW GI ( 55 & Under ) GI 55 55 55 55 54 52 51 50 49 49 48 48 46 45 45 44 44 44 44 43 43 43 42 42 40 38 37 33 39 34 32 31 27 27 25 25 22 29 15 15 14 14 12 10

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d sugar levels after being eaten. % of the response to an equivalent CHO portion of a reference food. Reference food is white bre a reference food. Reference

fter eating as the carbs are converted into glucose.Eating higher GI foods produces a rapid increase in bloodglucose levels, trigge crease in blood

the food and the amount of carbohydrate in a serving. c load which forms the basis of the GL diet. ydrate per serving and divide the result by 100. Food Vegetables Ash gourd Bitter gourd Bottle gourd Ridge gourd Snake gourd Cucumber cabbage Drumsticks Broad beans Tomato Radish Cauliflower Palak Methi Amaranth Pumpkin(sweet) Beetroot Food Bendi Brinjal Capsicum GI Serving size Amt. GL CHO

low low low low low low 15(low) low 79 15(low) Low low 15 15 15 66 64 GI Low Low Low

100gms 80gms 100gms

5 12 4

0.7 9 0.6

100gms 100gms 100gms 80gms 100gms Serving size

3 6 6 18 9 Amt. CHO

0.4 0.9 0.9 12 6 GL

Cluster beans Onion Tapioca Potato Sweet potato Yam Green peas carrot Milk & its products Milk Curds Soy milk Miscellaneous Honey Ice cream White bread Glucose(Reference) Table sugar Pastry Muesli French fries Idli Dosa & chutney upma Soft drink Instant noodles Wheat crackers Ice cream coconut Apple juice Coca-cola Biscuit marie Kichdi Paratha(wheat) Puri with potato palya Sprouted greengram Pizza,cheese Macroni

Low 10(low) 70 70 77 37 48 71 27 14 31 87 87 100 93 84 80 98 80 72 69 68 67 67 66 42 58 63 70 68 70 77 60 60 64

100gms 100gms 100gms 100gms 100gms 100gms 100gms(2no.) 100ml 100ml 100ml 10gms(2tsp) 1cup 1slice 1tsp(5gms) 1serving 30gms 100gms 2no.(cooker size) 1(medium size) 3/4th katori 250ml 1katori 4no. 50 1tb.spn 250ml 250ml 6-7no. 1 katori 1(55gms flour) 2+50gms potato 20gms 2slice(medium ) 1/4katori 1

11 38 23 28 26 16 11 4.4 3 14 8 16 12 4 45 22 22 22 22 30 20 21 12 27 22 22 22 32 17 42 22

1 27 16 15 10 8 9 1 0.4 4.3 7 13 12 3.7 37 16 21 17 15 15 16 13 13 8 5 16 15 15 13 15 24 10 25 14

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erence food is white bread with GI set at 100.

oodglucose levels, triggering the pancreas to produce insulin.

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