Glycemic Index Chart of Foods in India

Updated on & Medically Reviewed by Dr Lalitha
Glycemic_index_chart_of_foods_in_India

The glycemic index (GI) is a measure used to rank carbohydrates in food based on their effect on blood glucose levels. It is a relative scale that compares the rate at which different carbohydrates are broken down and absorbed into the bloodstream, leading to an increase in blood sugar levels.

The glycemic index assigns a numerical value to each food, indicating how quickly or slowly it raises blood glucose levels compared to a reference food, typically glucose or white bread, which is given a value of 100. 

Classification of Glycemic Index:

Let’s see the classification of the Glycemic index.

1. High Glycemic Index Foods:

Foods with a High glycemic index (above 70) generally contain carbohydrates & sugars that are quickly digested and absorbed by the body, leading to a rapid increase in blood sugar levels. These foods are typically composed of simple carbohydrates, which consist of one or two sugar molecules. Simple carbohydrates are quickly broken down by enzymes in the body, causing a faster release of glucose into the bloodstream.

2. Medium Glycemic Index Foods:

Foods with a medium glycemic index (between 56-69) fall in the moderate range. They have a slower impact on blood sugar levels compared to high GI foods but are still digested and absorbed relatively quickly.

3. Low Glycemic Index Foods:

Foods with a low glycemic index (below 55) are digested and absorbed more slowly, resulting in a gradual and sustained rise in blood sugar levels. These foods usually contain complex carbohydrates, fiber, and sometimes fats or proteins that slow down digestion. Examples of low-glycemic-index foods include whole grains, legumes, most fruits and vegetables, and nuts.

Indian Glycemic Index Food Chart: 

Food Groups

GI Type Food GI Value
Fruits and Dry Fruits LOW GI (< 55) Fruits
Apple  36
Apricot  34
Grapefruits  53
Orange  43
Kiwi  50
Peach  42
Pear  38
Berries  28-40
Pulm  51-56
Raw Banana  42
Dryfruits:
Almonds  15
walnuts 15
Pistachio  28
Sunflower seeds  35
Macadamia nuts  20
Pumpkin seeds 25
Peanuts 14
Medium (56-69) Mango  56
Ripe Banana 55-56
Muskmelon  65
Papaya  60
Pineapple  66
Figs  61
Raisins  66
High (>70) Watermelon  72
Dates   55-103
Vegetables LOW GI (< 55) Carrots  16
Green Peas  22
Tomato  23
Broccoli  15
Cucumber  15
Cauliflower  10
Green beans  32
Brinjal  15
Green Leafy vegetables  15
Medium (56-69) Sweet potato 54-56
Yam 56
High (>70) White boiled potato  82
 Pumpkin  75
Cereals LOW GI (< 55) Oat bran/ Rolled Oats  55
Barley  28
Daliya  41
Quinoa  53
Poha  38-64
Medium (56-69) Muesli 66
Rye 53-56
Brown rice 54-56
Whole wheat bread  69-72
Jowar  62
High (>70) White rice 73
White Bread  70
Cornflakes  83+
Instant oats  79
Rice porridge 78
Puffed rice 82
Poha  70
Dairy Products LOW GI (< 55) Milk 37
Greek yogurt  11
Plain yogurt  0-10
Cheese  0-10
Paneer  30
Buttermilk  35
Medium (56-69) Ice cream  62
High (>70) Doodh peda  67
Pulses LOW GI (< 55) Green gram  38
Black peas  40-57
Chickpea 47-57
Kidney bean 24
Soybean  16
Others LOW GI (< 55) Eggs 0
Seafood  0
Dark chocolate <20
Medium (56-69) Honey 60
Soft drinks 60-65
High (>70) Pizza 80
Fast food 70-85
Sugar 68-74
Chocolate  >65
Waffles  95
Jaggery 85
Instant noodles  67

Disclaimer: All the above values in the table are the estimated values based on the nutritional guidelines available.

Let’s see some of the factors that affect the glycemic index.

Factors that Affect Glycemic Index:

Various factors can influence the glycemic index (GI) of a food. These include - 

1. Processing of Carbohydrates:

Foods with higher levels of processed carbohydrates tend to have a higher GI score. Processing can involve refining or removing the fiber and other nutrients, resulting in a faster breakdown and absorption of carbohydrates.

2. Fruit Ripeness:

As fruits ripen, their natural sugar content rises and their GI rises as a result. The higher GI value is a result of the breakdown of sugars during the ripening process.

3. Food Preparation:

Cooking can change a food's GI value. The GI can rise as a result of a more complete carbohydrate breakdown caused by longer cooking times or higher cooking temperatures. On the other hand, preserving the structure of carbohydrates through shorter cooking durations or techniques like steaming may assist in lower GI.

4. Dressings & Ingredients:

Some ingredients, including acidic ones like vinegar or lemon, might assist reduce a meal's GI. A lower total GI is achieved by these compounds' ability to delay the digestion and absorption of carbs.

5. Amylose Content:

Amylose is a form of starch that is present in various foods. Higher amylose-containing foods typically have a lower GI. Because amylose takes longer to metabolize, glucose is gradually released into the bloodstream.

People can make educated decisions about their diet by choosing foods with a lower GI, which can help regulate blood sugar levels and overall glycemic management.

Here we have the benefits of having low-GI foods in your diet.

Low Glycemic Index Foods Benefits:

By choosing low-GI foods, you can enjoy a range of health benefits and support your overall well-being, while also managing your weight and blood sugar levels effectively.

  • Insulin Management: Low GI foods require less insulin, reducing the risk of insulin resistance and related health issues.
  • Weight Management: Low GI foods encourage weight loss by lowering cravings and reducing the tendency to overeat.
  • Blood Pressure Control: Including low GI items in the diet helps to maintain blood pressure levels as best as possible.
  • Performance Improvement: Eating low-GI foods before exercise gives you prolonged energy and enhances your athletic performance.
  • Digestive Health: The fiber in low-GI foods helps with digestion and can treat digestive problems.
  • Benefits for Long-Term Health: Including low GI foods in your diet can aid in the prevention of chronic diseases like type 2 diabetes, obesity, and cardiovascular diseases.

Can We Reduce the GI Index of Foods that We Consume?

Yes, combining high-carb foods with proteins or fats can help reduce a meal's overall glycemic index (GI). Including proteins or fats in a meal can slow down the digestion and absorption of carbohydrates, resulting in a slower and more gradual rise in blood sugar levels. This is because proteins and fats take longer to break down and can help balance out carbohydrates' impact on blood glucose.

Here are some examples of how you can combine carbohydrates with proteins or fats to lower the overall glycemic response:

  • Pair whole grain bread or roti with lean protein sources like grilled chicken, fish, or tofu.
  • Add healthy fats such as avocado, olive oil, or nuts/seeds to a salad or vegetable dish.
  • Include legumes (such as lentils, beans, or chickpeas) along with rice or pasta dishes.
  • Combine fruits with sources of protein like Greek yogurt or cottage cheese.
  • Add a source of healthy fat, like nut butter or chia seeds, to oatmeal or smoothies.
  • Include vegetables or salad with carbohydrate-rich meals to increase the fiber and nutrient content.

The most simple and effective way is to take a tablet of Moderate (Moder/ate) 10 min before the meal. Click Here to know more about Moderate tablet & how this helps to control elevated sugars.

Bottom Line:

We can improve our health by understanding the glycemic index of foods and including low GI options in our diet. By consuming low GI foods, we can improve athletic performance, assist insulin management, support weight management, aid in blood pressure maintenance, promote digestive health, and lower our chance of developing chronic diseases. Additionally, we can further lessen the glycemic reaction of our meals by pairing carbohydrates with proteins or lipids. To promote general well-being and long-term health, one should strive for a balanced diet containing various low-GI foods. Along with these, we have a better alternative option which is moder/ate helps to control blood glucose levels.

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