Glycemic Index Chart for Common Food

1st October’2021

Glycemic index (GI) or glycemic load (GL) is an important factor that diabetic patients and patients with risk of having diabetes should apply in their daily selection of carbohydrates foods. Food with a lower glycemic index should be selected. GI ranks the carbohydrates according to how quickly they are breakdown and release glucose during digestion. GI values are calculated after research on carbohydrates. Food with low glycemic index breakdown slowly and release glucose gradually while food with high glycemic index breakdown fast and release glucose quickly. The Glycemic index does not tell the total content of carbohydrates in food. To calculate the number of carbohydrates in a portion size glycemic load is worked out by a formula.

GLYCEMIC INDEX

Low GI (Less than 55), Medium GI (56-69), and High GI (70 and more)

Grains & Starches	GI	Vegetables	GI	Fruits	GI	Dairy	GI	Lentils, Nuts & Others	GI
Macaroni	47	Pumpkin	75	Litchi	50	Soy Milk	30	Walnuts	15
White Rice(Boiled)	89	Carrots	16	Orange	42	Whole Milk	27	Kidney Beans	41
Brown Rice(Boiled)	55	Beetroot	64	Persimmon	50	Skimmed Milk	32	Peanuts	14
Spaghettis White (Boiled)	55	Green Peas	48	Mango	56	Fat-Free Milk	32	Lentils	41
Whole Wheat	71	Cucumber	15	Grapes	46	Yogurt	14	Chickpeas	33
Oatmeal	58	Tomato	15	Pineapple	66	Low-Fat Yogurt	14	Beef	5
White Bread	100	Broccoli	15	Apple	38	Custard	35	Turkey	5
Cornflakes	84	Asparagus	15	Banana	62	Butter	0	Boiled Eggs	10
Sweet Corn	54	Spinach	15	Dates	100	Cheese	0	Black-eyed Beans	50
All Bran Cereals	38	Lettuce	15	Peaches	42	Plain Ice Cream	61	Yellow Split Beans	32
Barley	25	Artichoke	15	Guava	32	Chocolate Milk	35	Cashew	32
Millet	71	Summer Squash	15	Avocado	40
Rye	64	Celery	15	Breadfruit	64
Sugar(Sucrose)	68	Sweet Potatoes	61	Watermelon	72
Honey	55	Cauliflower	15	Kiwi	52
Maple Syrup	54	Peppers	15	Figs	35
Sorghum Syrup	50	Zucchini	15	Straw Berries	35
Brown Sugar	65	Soybeans	16	Coconut	45
Fructose	22	Eggplant	15	Blueberries	40
Maltose	105	Potatoes white (Boiled)	63	Raspberries	30
Semolina	64	Potato Chips	51	Apricots	57
Popcorns	72	Cabbage	10	Pears	38
Soda	63	Corn	54	Plums	24
Croissant	67	Kale	5	Cherries	22
Doughnut	76	Brussel Sprouts	6	Grapefruits	25
Corn Syrup	75	Mushrooms	10	Raisins	64
Dextrose	100	Onion	10	Prunes	15
Maltodextrin	150	Yam	54	Papaya	58
Galactose	25	Red Pepper	10	Cantaloupe	65
Sorbitol	4	Tapioca	70	Soursop	30
				Passion fruit	26