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 Items Glycemic Load 1. Blueberries 11.31 2. Fig 11.60 3. Sapota 11.76 4. Banana 14.15 5. Loquat 14.81 6. Ripe Jackfruit 14.84 7. Wood Apple 20.66 8. Dates 31.51 9. Pomegranate 9.71 10. Mango 9.29 11. Custard Apple 8.82 12. Kiwi 7.79 13. Grapes 7.42 14. Guava 7.28 15. Pineapple 6.37 16. Watermelon 6.08 17. Papaya 6.00 18. Kinnow 5.46 19. Orange 5.23 20. Strawberry 4.90 21. Lychee 4.76 22. Sweet Lime 4.73 23. Apple 4.69 24. Pear 4.52 25. Indian Plum 4.44 26. Peach 4.41 27. Plum 4.21 28. Indian Blackberry 4.08 29. Phalsa 3.67 30. Apricot Fresh 3.48 31. Cherry 3.03 32. Rasperry 2.92 33. Lemon 2.22 34. Muskmelon 2.10 35. Gooseberry 2.05 36. Avocado 2.00
Nuts & Dry Fruits
Sr. No. Food Items Glycemic Load 1. Sultana Currant 55.50 2. Raisin 51.35 3. Dried Dates 29.25 4. Lotus Seeds 28.16 5. Apricot 21.90 6. Areca Nuts 21.15 7. Safflower Seeds 15.30 8. Pine Nuts 10.15 9. Garden Cress 9.90 10. Pistachios 7.56 11. Sesame Seeds 5.75 12. Pumpkin Seeds 5.37 13. Cashew Nut 4.84 14. Mustard Seed 4.75 15. Sunflower Seeds 3.60 16. Flax Seeds 2.80 17. Cocunut Fresh 2.60 18. Niger Seeds 2.55 19. Peanut 2.15 20. Basil Seeds 2.00 21. Chia Seeds 2.00 22. Cocunut Dry 1.84 23. Walnut 1.60 24. Charoli 1.20 25. Almonds 1.05 26. Watermelon Seeds 0.45
Sweets
Sr. No. Items Glycemic Load 1. Atta Laddoo 36 2. Besan Laddoo 30 3. Rasgulla 28 4. Gulab Jamun 25 5. Ice Cream 10
Non Veg
Sr. No. Items Glycemic Load 1. Egg 0 2. Fish 0 3. Chicken 0 4. Lamb 0 5. Prawns 0 6. Lobsters 0 7. All Other Raw Non-Veg 0
