In this post you will learn about the glycemic index chart to know the advantage and disadvantages of a particular food, vegetables and any other food having low or high glycemic index. Know whether you should eat a particular food or not.
Glycemic Load = (Total Carbohydrate X Glycemic Index)/100
1 GL = 1 Gram Glucose
Fruits
Sr. No. | Food Items | Glycemic Load |
---|---|---|
1. | Blueberries | 11.31 |
2. | Fig | 11.60 |
3. | Sapota | 11.76 |
4. | Banana | 14.15 |
5. | Loquat | 14.81 |
6. | Ripe Jackfruit | 14.84 |
7. | Wood Apple | 20.66 |
8. | Dates | 31.51 |
9. | Pomegranate | 9.71 |
10. | Mango | 9.29 |
11. | Custard Apple | 8.82 |
12. | Kiwi | 7.79 |
13. | Grapes | 7.42 |
14. | Guava | 7.28 |
15. | Pineapple | 6.37 |
16. | Watermelon | 6.08 |
17. | Papaya | 6.00 |
18. | Kinnow | 5.46 |
19. | Orange | 5.23 |
20. | Strawberry | 4.90 |
21. | Lychee | 4.76 |
22. | Sweet Lime | 4.73 |
23. | Apple | 4.69 |
24. | Pear | 4.52 |
25. | Indian Plum | 4.44 |
26. | Peach | 4.41 |
27. | Plum | 4.21 |
28. | Indian Blackberry | 4.08 |
29. | Phalsa | 3.67 |
30. | Apricot Fresh | 3.48 |
31. | Cherry | 3.03 |
32. | Rasperry | 2.92 |
33. | Lemon | 2.22 |
34. | Muskmelon | 2.10 |
35. | Gooseberry | 2.05 |
36. | Avocado | 2.00 |
Nuts & Dry Fruits
Sr. No. | Food Items | Glycemic Load |
---|---|---|
1. | Sultana Currant | 55.50 |
2. | Raisin | 51.35 |
3. | Dried Dates | 29.25 |
4. | Lotus Seeds | 28.16 |
5. | Apricot | 21.90 |
6. | Areca Nuts | 21.15 |
7. | Safflower Seeds | 15.30 |
8. | Pine Nuts | 10.15 |
9. | Garden Cress | 9.90 |
10. | Pistachios | 7.56 |
11. | Sesame Seeds | 5.75 |
12. | Pumpkin Seeds | 5.37 |
13. | Cashew Nut | 4.84 |
14. | Mustard Seed | 4.75 |
15. | Sunflower Seeds | 3.60 |
16. | Flax Seeds | 2.80 |
17. | Cocunut Fresh | 2.60 |
18. | Niger Seeds | 2.55 |
19. | Peanut | 2.15 |
20. | Basil Seeds | 2.00 |
21. | Chia Seeds | 2.00 |
22. | Cocunut Dry | 1.84 |
23. | Walnut | 1.60 |
24. | Charoli | 1.20 |
25. | Almonds | 1.05 |
26. | Watermelon Seeds | 0.45 |
Sweets
Sr. No. | Items | Glycemic Load |
---|---|---|
1. | Atta Laddoo | 36 |
2. | Besan Laddoo | 30 |
3. | Rasgulla | 28 |
4. | Gulab Jamun | 25 |
5. | Ice Cream | 10 |
Non Veg
Sr. No. | Items | Glycemic Load |
---|---|---|
1. | Egg | 0 |
2. | Fish | 0 |
3. | Chicken | 0 |
4. | Lamb | 0 |
5. | Prawns | 0 |
6. | Lobsters | 0 |
7. | All Other Raw Non-Veg | 0 |
Advertisement