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    GI of Foods

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    SaoodAlam
    This document lists foods and their glycemic index values, which is a measure of how quickly those foods cause increases in blood glucose levels. High glycemic index foods like white bread, white rice, and cornflakes cause more rapid rises in blood glucose than medium glycemic index foods like whole wheat bread, brown rice, and rolled oats or low glycemic index foods like legumes, most fruits, and milk. Instant mashed potatoes, boiled potatoes, and pumpkin have a higher glycemic index than lentils, chickpeas, carrots, and yogurt. Glucose has the highest glycemic index of all at 103 while fructose has the lowest at 15.

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    GI of Foods

    Uploaded by

    SaoodAlam
    80 views2 pages
    This document lists foods and their glycemic index values, which is a measure of how quickly those foods cause increases in blood glucose levels. High glycemic index foods like white bread, white rice, and cornflakes cause more rapid rises in blood glucose than medium glycemic index foods like whole wheat bread, brown rice, and rolled oats or low glycemic index foods like legumes, most fruits, and milk. Instant mashed potatoes, boiled potatoes, and pumpkin have a higher glycemic index than lentils, chickpeas, carrots, and yogurt. Glucose has the highest glycemic index of all at 103 while fructose has the lowest at 15.

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    GI of foods

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    This document lists foods and their glycemic index values, which is a measure of how quickly those foods cause increases in blood glucose levels. High glycemic index foods like white bread, white rice, and cornflakes cause more rapid rises in blood glucose than medium glycemic index foods like whole wheat bread, brown rice, and rolled oats or low glycemic index foods like legumes, most fruits, and milk. Instant mashed potatoes, boiled potatoes, and pumpkin have a higher glycemic index than lentils, chickpeas, carrots, and yogurt. Glucose has the highest glycemic index of all at 103 while fructose has the lowest at 15.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    80 views2 pages

    GI of Foods

    Uploaded by

    SaoodAlam
    This document lists foods and their glycemic index values, which is a measure of how quickly those foods cause increases in blood glucose levels. High glycemic index foods like white bread, white rice, and cornflakes cause more rapid rises in blood glucose than medium glycemic index foods like whole wheat bread, brown rice, and rolled oats or low glycemic index foods like legumes, most fruits, and milk. Instant mashed potatoes, boiled potatoes, and pumpkin have a higher glycemic index than lentils, chickpeas, carrots, and yogurt. Glucose has the highest glycemic index of all at 103 while fructose has the lowest at 15.

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    High Carbohydrate foods Glycemic Index

    White wheat bread 75 ± 2


    Whole wheat/whole meal bread 74 ± 2
    White rice, boiled 73 ± 4
    Unleavend wheat bread 70 ± 5
    Brown rice, boiled 68 ± 4
    Couscous 65 ± 4
    Wheat roti 62 ± 3
    Udon noodles 55 ± 7
    Rice noodles 53 ± 7
    Speciality grain bread 53 ± 2
    Sweet corn 52 ± 5
    Chapatti 52 ± 4
    Spaghetti, white 49 ± 2
    Spaghetti, whole meal 48 ± 5
    Corn tortilla 46 ± 4
    Barley 28 ± 2
       
    Breakfast cereals Glycemic Index
    Cornflakes 81 ± 6
    Instant oat porridge 79 ± 3
    Rice porridge/congee 78 ± 9
    Wheat flake biscuits 69 ± 2
    Millet porridge 67 ± 5
    Muesli 57 ± 2
    Porridge, rolled oats 55 ± 2
       
    Fruit and fruit products Glycemic Index
    Watermelon, raw 76 ± 4
    Pineapple, raw 59 ± 8
    Blue berries, wild 53 ± 7
    Mango, raw 51 ± 5
    Banana, raw 51 ± 3
    Orange juice 50 ± 2
    Strawberry jam/jelly 49 ± 3
    Peaches, canned 43 ± 5
    Orange, raw 43 ± 3
    Dates, raw 42 ± 4
    Apple juice 41 ± 2
    Apple, raw 36 ± 2
    Apricot, raw 34 ± 3
    Apricot, dried 30 ± 7
       
    Vegetables Glycemic Index
    Potato, instant mash 87 ± 3
    Potato, boiled 78 ± 4
    Pumpkin, boiled 64 ± 7
    Sweet potato, boiled 63 ± 6
    Potato, french fries 63 ± 5
    Plantain/green banana 55 ± 6
    Taro, boiled 53 ± 2
    Vegetable soup 48 ± 5
    Carrots, boiled 39 ± 4
       
    Legumes Glycemic Index
    Lentils 32 ± 5
    Chickpeas 28 ± 9
    Kidney beans 24 ± 4
    Soya beans 16 ± 1
       
    Diary products and alternatives Glycemic Index
    Rice milk 86 ± 7
    Ice cream 51 ± 3
    Yogurt, fruit 41 ± 2
    Milk, full fat 39 ± 3
    Milk, skim 37 ± 4
    Soy milk 34 ± 4
       
    Snack products Glycemic Index
    Rice crackers/crisps 87 ± 2
    Popcorn 65 ± 5
    Soft drink/soda 59 ± 3
    Potato crisps 56 ± 3
    Chocolate 40 ± 3
       
    Sugars Glycemic Index
    Glucose 103 ± 3
    Sucrose 65 ± 4
    Honey 61 ± 3
    Fructose 15 ± 4

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