Food Glycemic Index ( From Indiacurry.com)
Are you an diabetic? Do you have high blood pressure and high cholesterol issues? Then read this.
Diabetis is not about blood having more sugar. It is about body not being able to digest sugar at the rate it needs to.
Diabetics should follow low/moderate GI food diet. Look at the oils list also.
Barley and Oates are low in GI. They also have beta glucan which will help to reduce cholesterol.
Glycemic Index ( GI) measures how fast a given food raises your blood sugar level
This is important while creating a diet for diabetics and women with PCOS.
However, GI also plays an important role for the people seeking to lose weight.
We will use Glucose as reference with an value of 100,
GI for other Carbs is a relative value to glucose.
The numbers given are compiled from many different sources available in public domain.
These numbers will be close, but not identical to any one given study.
The GI also varies on the ripeness cooking time and cooking methods employed.
Leafy vegetables have low GI and are not included.
Low GI = eat more proportion
Medium GI =eat moderately
High GI = eat occassionally in low quantity
Rice
Rice is a common part of Indian Cuisine and deserves a better understanding.
Rice can have moderate to high GI.
There are two types of starch; Amylose and Amylopectin.
Long grain rice has 22 percent Amylose and 78 Amylopectin
Medium/short grain rice has 18 percent Amylose and 82 percent Amylopectin.
Relatively higher the Amylopectin, stickier is the texture.
Cooking, makes starch to be gelatinized so that human body can digest it and converts it into simple sugar. The important factor is the ratio of Amylose to Amylopectin.
Higher the Amylose, lower the GI. So, the long grain rice have lower GI than short grain rice.
The bran in brown rice makes lowers the GI further.
This makes the Brown Basmati Rice to have lower GI among most of the other Rice from India.
Potatoes
Potatoes are another important part of Indian Cuisine.
All root vegetables have moderate to high GI.
White potatoes have lower nutritional value than the root vegetables that are rich in color.
Sweet potatoes are low in GI and high in fibre. Substitute potatoes with sweet potatoes.
Watermelon is high in GI. Cherry is low in GI.
Common Dairy products Glycemic Index
Milk, skim 32
Milk, low-fat 30
Milk, whole 27
Yogurt whole milk 45
Fruits Glycemic Index
Apple 38
Apricot 57
Banana 55
Cantaloupe 46
Cherries 22
Grapefruit 25
Grapes 46
Kiwifruit 53
Mango 56
Orange 44
Papaya 58
Peach 42
Pear 38
Pineapple 66
Plum (Aloo Bukara) 39
Watermelon 72
Dried Fruits Glycemic Index
Apricots 31
Prunes 15
Raisins 64
Sultanas 56
Dates 103
Fruit Juices Glycemic Index
Apple Juice 40
Grapefruit juice 48
Orange Juice 52
Pineapple Juice 46
Legumes/Grains/Rice Glycemic Index
Chana Dal 11
Cream Of wheat 66
Urad (Black beans) 43
Black eyed beans 41
Mung beans (Green gram) 38
Horse gram 51
Red Kidney beans boiled 30
Rajma 19
Soy Boiled 18
Whole Mung 57
Bajra 58
Buckwheat 55
Barley 25
Jowar 77
Ragi 86
Rye 34
Brown Rice 55
White Rice 64
Basmati Rice 58
Peanuts 14
Non-leafy vegetables Glycemic Index
Beet roots 64
Carrots 71
Peas boiled 48
Boiled Carrots 49
White Baked Potato 85
Boiled Potatoes 63
Parsnips 97
Sweet Potato 54
Pumpkin 75
Common Foods Glycemic Index
Glucose (Reference) 100
Honey 58
Table sugar 65
Fructose 23
Coca-Cola (regular) 63
Soy milk 31
