Low glycemic index foods

Rudhraa

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#1
Glycemic index diet is a general term for weight-loss diets that are based on your blood sugar level. A glycemic index diet uses the glycemic index to guide your eating plan. The glycemic index was originally developed to help improve blood sugar control in diabetes. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level.

Foods ranked by the glycemic index are given scores:
  • High: 70 and up. Examples include instant white rice, brown rice, plain white bread, white skinless baked potato, boiled red potatoes with skin and watermelon.
  • Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream.
  • Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans and lentils.

 

Rudhraa

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#2
[TABLE="class: grid, width: 100%"]
[TR]
[TD]Food Type[/TD]
[TD]GI[/TD]
[TD]Food Type[/TD]
[TD]GI[/TD]
[/TR]
[TR]
[TD]Yogurt low-fat (sweetened)[/TD]
[TD]14[/TD]
[TD]Pears[/TD]
[TD]38[/TD]
[/TR]
[TR]
[TD]Peanuts[/TD]
[TD]15[/TD]
[TD]Tomato soup, tinned[/TD]
[TD]38[/TD]
[/TR]
[TR]
[TD]Artichoke[/TD]
[TD]15[/TD]
[TD]Haricot beans, boiled[/TD]
[TD]38[/TD]
[/TR]
[TR]
[TD]Asparagus[/TD]
[TD]15[/TD]
[TD]Plums[/TD]
[TD]39[/TD]
[/TR]
[TR]
[TD]Broccoli[/TD]
[TD]15[/TD]
[TD]Ravioli, meat filled[/TD]
[TD]39[/TD]
[/TR]
[TR]
[TD]Cauliflower[/TD]
[TD]15[/TD]
[TD]Carrots, cooked[/TD]
[TD]39[/TD]
[/TR]
[TR]
[TD]Celery[/TD]
[TD]15[/TD]
[TD]*Snickers bar[/TD]
[TD]40[/TD]
[/TR]
[TR]
[TD]Cucumber[/TD]
[TD]15[/TD]
[TD]Apple juice[/TD]
[TD]41[/TD]
[/TR]
[TR]
[TD]Eggplant[/TD]
[TD]15[/TD]
[TD]Wheat kernels[/TD]
[TD]41[/TD]
[/TR]
[TR]
[TD]Green beans[/TD]
[TD]15[/TD]
[TD]Spaghetti, white[/TD]
[TD]41[/TD]
[/TR]
[TR]
[TD]Lettuce, all varieties[/TD]
[TD]15[/TD]
[TD]Black-eyed beans[/TD]
[TD]41[/TD]
[/TR]
[TR]
[TD]Low-fat yogurt, artificially sweetened[/TD]
[TD]15[/TD]
[TD]All-Bran[/TD]
[TD]42[/TD]
[/TR]
[TR]
[TD]Peppers, all varieties[/TD]
[TD]15[/TD]
[TD]Peaches[/TD]
[TD]42[/TD]
[/TR]
[TR]
[TD]Snow peas[/TD]
[TD]15[/TD]
[TD]Chickpeas, tinned[/TD]
[TD]42[/TD]
[/TR]
[TR]
[TD]Spinach[/TD]
[TD]15[/TD]
[TD]Oranges[/TD]
[TD]44[/TD]
[/TR]
[TR]
[TD]Young summer squash[/TD]
[TD]15[/TD]
[TD]Lentil soup, tinned[/TD]
[TD]44[/TD]
[/TR]
[TR]
[TD]Tomatoes[/TD]
[TD]15[/TD]
[TD]Carrot juice[/TD]
[TD]45[/TD]
[/TR]
[TR]
[TD]Zucchini[/TD]
[TD]15[/TD]
[TD]Macaroni[/TD]
[TD]45[/TD]
[/TR]
[TR]
[TD]Soya beans, boiled[/TD]
[TD]16[/TD]
[TD]Pineapple juice[/TD]
[TD]46[/TD]
[/TR]
[TR]
[TD]Cherries[/TD]
[TD]22[/TD]
[TD]Rice, instant[/TD]
[TD]46[/TD]
[/TR]
[TR]
[TD]Peas, dried[/TD]
[TD]22[/TD]
[TD]Grapes[/TD]
[TD]46[/TD]
[/TR]
[TR]
[TD]Milk, chocolate[/TD]
[TD]24[/TD]
[TD]Grapefruit juice[/TD]
[TD]48[/TD]
[/TR]
[TR]
[TD]Pearl barley[/TD]
[TD]25[/TD]
[TD]Multi grain bread[/TD]
[TD]48[/TD]
[/TR]
[TR]
[TD]Grapefruit[/TD]
[TD]25[/TD]
[TD]Rice, parboiled[/TD]
[TD]48[/TD]
[/TR]
[TR]
[TD]Milk, whole[/TD]
[TD]27[/TD]
[TD]Baked beans, tinned[/TD]
[TD]48[/TD]
[/TR]
[TR]
[TD]Spaghetti, protein enriched[/TD]
[TD]27[/TD]
[TD]Porridge, non-instant[/TD]
[TD]49[/TD]
[/TR]
[TR]
[TD]Kidney beans, boiled[/TD]
[TD]29[/TD]
[TD]*Chocolate bar; 30g[/TD]
[TD]49[/TD]
[/TR]
[TR]
[TD]Lentils green, boiled[/TD]
[TD]29[/TD]
[TD]Jams and marmalades[/TD]
[TD]49[/TD]
[/TR]
[TR]
[TD]Soya milk[/TD]
[TD]30[/TD]
[TD]Whole grain[/TD]
[TD]50[/TD]
[/TR]
[TR]
[TD]Apricots (dried)[/TD]
[TD]31[/TD]
[TD]Barley, cracked[/TD]
[TD]50[/TD]
[/TR]
[TR]
[TD]Milk, Fat-free[/TD]
[TD]32[/TD]
[TD]*Ice-cream (low- fat)[/TD]
[TD]50[/TD]
[/TR]
[TR]
[TD]Milk ,skimmed[/TD]
[TD]32[/TD]
[TD]Yam[/TD]
[TD]51[/TD]
[/TR]
[TR]
[TD]Fettuccine[/TD]
[TD]32[/TD]
[TD]Orange juice[/TD]
[TD]52[/TD]
[/TR]
[TR]
[TD]*M&Ms (peanut)[/TD]
[TD]32[/TD]
[TD]Kidney beans, tinned[/TD]
[TD]52[/TD]
[/TR]
[TR]
[TD]Chickpeas[/TD]
[TD]33[/TD]
[TD]Lentils green, tinned[/TD]
[TD]52[/TD]
[/TR]
[TR]
[TD]Rye[/TD]
[TD]34[/TD]
[TD]Kiwi fruit[/TD]
[TD]53[/TD]
[/TR]
[TR]
[TD]Milk, semi-skimmed[/TD]
[TD]34[/TD]
[TD]*Pound cake[/TD]
[TD]54[/TD]
[/TR]
[TR]
[TD]Vermicelli[/TD]
[TD]35[/TD]
[TD]Bananas[/TD]
[TD]54[/TD]
[/TR]
[TR]
[TD]Spaghetti, whole wheat[/TD]
[TD]37[/TD]
[TD]Sweet potato[/TD]
[TD]54[/TD]
[/TR]
[TR]
[TD]Apples[/TD]
[TD]38[/TD]
[TD]*Crisps[/TD]
[TD]54[/TD]
[/TR]
[/TABLE]
Notes: *high in empty calories **low-calorie and nutritious foods
 
Last edited:

Rudhraa

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#3
Medium Glycemic index foods

[TABLE="class: grid, width: 100%"]
[TR]
[TD]Food Type[/TD]
[TD]GI[/TD]
[TD]Food Type[/TD]
[TD]GI[/TD]
[/TR]
[TR]
[TD]Oat bran[/TD]
[TD]55[/TD]
[TD]Rye-flour bread[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Rice, brown[/TD]
[TD]55[/TD]
[TD]Apricots (tinned in syrup)[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Fruit cocktail[/TD]
[TD]55[/TD]
[TD]Raisins[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Spaghetti, durum wheat[/TD]
[TD]55[/TD]
[TD]Macaroni cheese[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Popcorn[/TD]
[TD]55[/TD]
[TD]Beetroot[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Muesli[/TD]
[TD]56[/TD]
[TD]Mars bar[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Mangoes[/TD]
[TD]56[/TD]
[TD]Black bean soup, tinned[/TD]
[TD]64[/TD]
[/TR]
[TR]
[TD]Potato, boiled[/TD]
[TD]56[/TD]
[TD]Cake , tart[/TD]
[TD]65[/TD]
[/TR]
[TR]
[TD]Pita bread, white[/TD]
[TD]57[/TD]
[TD]Water biscuits[/TD]
[TD]65[/TD]
[/TR]
[TR]
[TD]Mini Wheats (wholemeal)[/TD]
[TD]57[/TD]
[TD]Potato, steamed[/TD]
[TD]65[/TD]
[/TR]
[TR]
[TD]Rice, wild[/TD]
[TD]57[/TD]
[TD]*Table sugar (sucrose)[/TD]
[TD]65[/TD]
[/TR]
[TR]
[TD]Apricots[/TD]
[TD]57[/TD]
[TD]Barley, flakes[/TD]
[TD]66[/TD]
[/TR]
[TR]
[TD]Potato, new[/TD]
[TD]57[/TD]
[TD]Pineapple[/TD]
[TD]66[/TD]
[/TR]
[TR]
[TD]Digestives[/TD]
[TD]58[/TD]
[TD]Green pea soup, tinned[/TD]
[TD]66[/TD]
[/TR]
[TR]
[TD]Rice, white[/TD]
[TD]58[/TD]
[TD]Cake, angel[/TD]
[TD]67[/TD]
[/TR]
[TR]
[TD]Danish pastry[/TD]
[TD]59[/TD]
[TD]Croissant[/TD]
[TD]67[/TD]
[/TR]
[TR]
[TD]Pizza, cheese[/TD]
[TD]60[/TD]
[TD]Ryvita[/TD]
[TD]67[/TD]
[/TR]
[TR]
[TD]Hamburger bun[/TD]
[TD]61[/TD]
[TD]Taco Shell[/TD]
[TD]68[/TD]
[/TR]
[TR]
[TD]*Ice-cream[/TD]
[TD]61[/TD]
[TD]Whole meal bread[/TD]
[TD]69[/TD]
[/TR]
[TR]
[TD]Potato, tinned[/TD]
[TD]61[/TD]
[TD]Shredded Wheat[/TD]
[TD]69[/TD]
[/TR]
[TR]
[TD]Muffin (unsweetened)[/TD]
[TD]62[/TD]
[TD]Potato, mashed[/TD]
[TD]70[/TD]
[/TR]
[TR]
[TD]Shortbread[/TD]
[TD]64[/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[/TABLE]
 

Rudhraa

Commander's of Penmai
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#4
High Glycemic Index foods

[TABLE="class: grid,width: 100%"]
[TR]
[TD]Food Type
[/TD]
[TD]GI
[/TD]
[TD]Food Type
[/TD]
[TD]GI
[/TD]
[/TR]
[TR]
[TD]White bread
[/TD]
[TD]71
[/TD]
[TD]Broad beans
[/TD]
[TD]79
[/TD]
[/TR]
[TR]
[TD]Golden Grahams
[/TD]
[TD]71
[/TD]
[TD]Jelly beans
[/TD]
[TD]80
[/TD]
[/TR]
[TR]
[TD]Millet
[/TD]
[TD]71
[/TD]
[TD]Pretzels
[/TD]
[TD]81
[/TD]
[/TR]
[TR]
[TD]**Watermelon
[/TD]
[TD]72
[/TD]
[TD]Rice Krispies
[/TD]
[TD]82
[/TD]
[/TR]
[TR]
[TD]White rolls
[/TD]
[TD]73
[/TD]
[TD]Potato, micro waved
[/TD]
[TD]82
[/TD]
[/TR]
[TR]
[TD]Puffed wheat
[/TD]
[TD]74
[/TD]
[TD]Cornflakes
[/TD]
[TD]83
[/TD]
[/TR]
[TR]
[TD]Corn chips
[/TD]
[TD]74
[/TD]
[TD]Potato, instant
[/TD]
[TD]83
[/TD]
[/TR]
[TR]
[TD]Chips
[/TD]
[TD]75
[/TD]
[TD]**Potato, baked
[/TD]
[TD]85
[/TD]
[/TR]
[TR]
[TD]Waffles
[/TD]
[TD]76
[/TD]
[TD]Rice pasta, brown
[/TD]
[TD]92
[/TD]
[/TR]
[TR]
[TD]Doughnut
[/TD]
[TD]76
[/TD]
[TD]Baguette
[/TD]
[TD]95
[/TD]
[/TR]
[TR]
[TD]Wafer biscuits
[/TD]
[TD]77
[/TD]
[TD]Parsnips
[/TD]
[TD]97
[/TD]
[/TR]
[TR]
[TD]**Rice cakes
[/TD]
[TD]77
[/TD]
[TD]Dates
[/TD]
[TD]103
[/TD]
[/TR]
[TR]
[TD]Weetabix
[/TD]
[TD]77
[/TD]
[TD]
[/TD]
[TD]
[/TD]
[/TR]
[/TABLE]
Notes: *high in empty calories * *low-calorie and nutritious foods
 

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