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 ItemsGlycemic Load
1.Blueberries11.31
2.Fig11.60
3.Sapota11.76
4.Banana14.15
5.Loquat14.81
6.Ripe Jackfruit14.84
7.Wood Apple20.66
8.Dates31.51
9.Pomegranate9.71
10.Mango9.29
11.Custard Apple8.82
12.Kiwi7.79
13.Grapes7.42
14.Guava7.28
15.Pineapple6.37
16.Watermelon6.08
17.Papaya6.00
18.Kinnow5.46
19.Orange5.23
20.Strawberry4.90
21.Lychee4.76
22.Sweet Lime4.73
23.Apple4.69
24.Pear4.52
25.Indian Plum4.44
26.Peach4.41
27.Plum4.21
28.Indian Blackberry4.08
29.Phalsa3.67
30.Apricot Fresh3.48
31.Cherry3.03
32.Rasperry2.92
33.Lemon2.22
34.Muskmelon2.10
35.Gooseberry2.05
36.Avocado2.00

Nuts & Dry Fruits

Sr. No.Food ItemsGlycemic Load
1.Sultana Currant55.50
2.Raisin51.35
3.Dried Dates29.25
4.Lotus Seeds28.16
5.Apricot21.90
6.Areca Nuts21.15
7.Safflower Seeds15.30
8.Pine Nuts10.15
9.Garden Cress9.90
10.Pistachios7.56
11.Sesame Seeds5.75
12.Pumpkin Seeds5.37
13.Cashew Nut4.84
14.Mustard Seed4.75
15.Sunflower Seeds3.60
16.Flax Seeds2.80
17.Cocunut Fresh2.60
18.Niger Seeds2.55
19.Peanut2.15
20.Basil Seeds2.00
21.Chia Seeds2.00
22.Cocunut Dry1.84
23.Walnut1.60
24.Charoli1.20
25.Almonds1.05
26.Watermelon Seeds0.45

Sweets

Sr. No.ItemsGlycemic Load
1.Atta Laddoo36
2.Besan Laddoo30
3.Rasgulla28
4.Gulab Jamun25
5.Ice Cream10

Non Veg

Sr. No.ItemsGlycemic Load
1.Egg0
2.Fish0
3.Chicken0
4.Lamb0
5.Prawns0
6.Lobsters0
7.All Other Raw Non-Veg0
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