The rate at which glucose is released from a particular food into the bloodstream depending on diet, can be classified as low, medium and high Glycemic index foods.
Food classification by Glycemic index:
Foods below 55 GI are called Low glycemic index foods.
Foods of GI 56-69 are called Moderate glycemic index foods.
Foods with GI of more than 70 are called High glycemic index foods.
Foods with low glycemic index should be taken to maintain a steady level of sugar.
GI of some food sources:
Groundnuts – 50gm – 7
Soya beans – 150gm – 15
Milk – 250ml – 16
Grapes – 120gm – 25
Kidney beans – 150gm – 30
Salted cashew – 50gm – 27
Toor Dhal – 150gm – 29
Kidney beans – 150 gm – 30
Black Beans – 150 – 30
Skimmed milk- 250ml – 32
Curd, skimmed – 200ml – 33
Carrot – 80gm – 35
Pears – 120 – 38
Apple – 120 – 39
Orange – 120 – 40
Peach – 120 – 42
Apple juice without sugar – 250ml – 44
Cake plain – 63gm – 46
Macaroni – 180gm – 47
Orange juice -250ml – 50
Brown rice -150gm – 50
Peas, green – 80gm – 51
Colocasia – 150gm – 54
Popcorn – 20gm – 55
Ice cream – 50gm – 57
50% Wheat bread – 30gm – 58
Burger bun – 30gm – 61
Honey – 25gm – 61
Ripped banana – 120gm – 62
Raisin – 60gm- –64
Basmati rice – 150gm – 67
Sweet potato – 150gm – 70
Whole wheat bread – 30gm – 71
White bread – 30gm – 71
Water melon – 120gm – 72
Pizza – 100gm – 80
Cooked potato – 150gm – 82
Oats – 250gm – 83
White rice – 150gm – 89
Chocolate – 30gm – 90
