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Indian Food Glycemic Index Chart
Glycemic Index values can vary depending on factors such as ripeness, cooking methods, and individual differences. These values are approximate and sourced from various databases.
Indian Foods with Moderate Glycemic Index:
| Food Group |
Food |
Glycemic Index |
| Cereals |
Muesli |
57 |
| Rye |
64 |
| Brown rice |
50 |
| Couscous |
65 |
| Basmati rice |
55 |
| Vegetables |
Yam |
54 |
| Beetroot |
61 |
| Sweet potato |
70 |
| Fruits |
Papaya |
60 |
| Cantaloupe |
65 |
| Pineapple |
59 |
| Raisins |
64 |
| Dairy products |
Ice-cream |
57 |
| Others |
Honey |
61 |
| Table Sugar |
63 |
| Brown sugar |
64 |
| Noodles |
53 |
| Soft drinks |
65 |
Indian Foods with Low Glycemic Index
| Food Group |
Food |
Glycemic Index |
| Cereals |
Barley |
28 |
| Oatmeal |
55 |
| Bran |
55 |
| Quinoa |
53 |
| Corn |
52 |
| Peanuts |
13 |
| Spaghetti |
46 |
| Poha |
Low |
| Whole wheat |
54 |
| Daliya |
55 |
| Pulses |
Green gram |
38 |
| Black-eye peas (Lobia) |
33 |
| Chickpea (Chole) |
28 |
| Soybean |
15 |
| Kidney bean (Rajma) |
29 |
| Vegetables |
Ladyfinger |
20 |
| Green beans |
32 |
| Onion |
10 |
| Cabbage |
0 – 10 |
| Green peas |
22 |
| Radish |
8 |
| Brinjal |
15 |
| Cauliflower |
10 |
| Cucumber |
15 |
| Carrot |
16 |
| Broccoli |
10 |
| Peppers |
15 |
| Tomato |
< 15 |
| Fruits |
Apricots |
34 |
| Apple |
36 |
| Oranges |
43 |
| Dates |
42 |
| Strawberry |
49 |
| Grapefruit |
25 |
| Peaches |
42 |
| Kiwi |
39 |
| Prunes |
29 |
| Plum |
40 |
| Pears |
30 |
| Berries |
< 40 |
| Pomegranate |
18 |
| Guava |
12 (approx.) |
| Banana |
51 |
| Figs |
51 |
| Mango |
51 |
| Dairy products |
Milk |
39 |
| Curd |
28 |
| Yoghourt |
41 |
| Paneer |
27 |
| Buttermilk |
20 (approx.) |
| Others |
Cheese |
0 – 10 |
| Walnuts |
15 |
| Almonds |
0 |
| Fish |
0 |
| Sunflower or pumpkin seeds |
25 |
| Meat |
0 |
| Eggs |
0 |
| Mutton |
0 |
| Chicken |
0 |
| Beef |
0 |
| Dark Chocolate |
23 |
| Milk chocolate |
42 |
Indian Foods with High Glycemic Index:
| Food Group |
Food |
Glycemic Index |
| Cereals |
White rice |
73 |
| Puffed rice |
82 |
| Bread |
75 |
| Instant oats |
83 |
| Jowar |
77 |
| Wheat |
74 |
| Refined flour (Maida) |
71 |
| Vegetables |
White potato |
78 |
| Pumpkin |
75 |
| Fruits |
Grapes |
59 |
| Watermelon |
76 |
| Muskmelon |
65 |
| Others |
Jaggery |
84.4 |
| Cake |
|
| Cornflakes |
93 |
| Cookies |
70 (approx.) |
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