Dear Reader, today we are sharing the Glycemic Index Food Chart PDF which can be very important information for you. Sometimes we face some health problem with us and our family members related to Blood Sugar level, that time it becomes necessary to have some information about the Glycemic food to take care of the family. Actually, The Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. Foods are measured against pure glucose, which has a value of 100 on the index. The index ranges from 0 to 100 with:
Glycemic Index Food Chart PDF
0-55 = Low-GI
56-69 = Medium-GI
70-100 = High-GI
High GI: Carbohydrates that break down quickly during digestion, release blood
sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.
Medium GI: Carbohydrates that break down moderately during digestion and release
blood sugar moderately into the bloodstream.
Low GI: Carbohydrates that break down slowly during digestion, release blood sugar
gradually into the bloodstream, and keep blood sugar levels steady.
Glycemic Index Food Chart PDF and Low Glycemic Index Foods List India (55 or less)
| Low GI Fruits List | ||
| 1 | Cherries | 22 |
| 2 | Grapefruit | 25 |
| 3 | Apricots, dried | 31 |
| 4 | Strawberries | 32 |
| 5 | Pear | 37 |
| 6 | Apple | 38 |
| 7 | Plum | 39 |
| 8 | Peach | 42 |
| 10 | Green Grapes | 44 |
| 11 | Coconut | 45 |
| 12 | Banana, Raw | 54 |
| Low GI Vegetables List | ||
| 1 | Kale | 5 |
| 2 | Broccoli | 10 |
| 3 | Cabbage | 10 |
| 4 | Mushroom | 10 |
| 5 | Onion | 10 |
| 6 | Lettuce | 10 |
| 7 | French Beans | 15 |
| 8 | Cauliflower | 15 |
| 9 | Tomatoes | 15 |
| 10 | Bhindi, Ladies Finger | 20 |
| 11 | Green peas | 48 |
| 12 | Carrot | 49 |
| 13 | Yam | 51 |
| 14 | Sweet potato | 54 |
| Low Glycemic Index Dairy Foods | ||
| 1 | Milk, limit consumption | 27 |
| 2 | Curds | 28 |
| 3 | Soya milk | 30 |
| 4 | Low fat milk, limit consumption | 32 |
| 5 | Low fat curds | 33 |
| Low Glycemic Index Cereals | ||
| 1 | Barley | 25 |
| 2 | Broken Wheat | 41 |
| 3 | Whole Wheat Bread | 51 |
| 4 | Bajra | 54 |
| 5 | Wheat | 54 |
| 6 | Oats | 55 |
| 7 | Brown Rice | 55 |
| 8 | Buckwheat | 55 |
| Low Glycemic Index Indian Pulses | ||
| 1 | Chana Dal | 8 |
| 2 | Soyabeans | 18 |
| 3 | Kidney beans | 19 |
| 4 | Masoor (Lentil) | 25 |
| 5 | Besan | 27 |
| 6 | Yellow Moong Dal | 29 |
| 7 | Toovar Dal | 29 |
| 8 | Chick peas | 33 |
| 9 | Moong | 38 |
| 10 | Urad dal | 43 |
| 11 | Black eyed beans | 44 |
| 12 | Whole Urad | 46 |
| 13 | Kala Chana | 51 |
Low GI Meals leave you feeling fuller longer, ease food cravings.
If you’re looking to either lose weight or maintain your existing weight, a low GI lifestyle is the perfect
option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI foods may show immediate benefits.
The users who find this article useful and want to download the Glycemic Index Food Chart PDF can press the Download button given at the bottom of the article.