As someone managing diabetes without medication, I focus on consuming foods with a low glycemic index to maintain my health. This chart is invaluable—it not only helps me keep my diabetes in check but also supports healthy cholesterol levels.
Instead of the traditional categories of 0-55, 55-70, and 70-100 for low, medium, and high glycemic index (GI) foods, I’ve redefined the labels to better guide diabetic choices:
- Low GI Foods: Generally safer for diabetics, offering a more stable blood sugar response.
- Moderate GI Foods: This can be enjoyed in controlled portions to manage blood sugar levels effectively.
- High GI Foods: Best avoided or consumed sparingly to minimize blood sugar spikes.
This approach provides a clearer, more practical guide for healthier dietary choices.
Also, remember that this guide is only helpful when used along with the Glycemic Load (GL) chart.
High Glycemic Index Foods (55-100)
- White Rice – 72
- Basmati Rice – 58
- Wheat Flour – 69
- Brown Rice – 68
- Muesli – 57
- Popcorn – 65
- Pineapple (Raw) – 59
- Sweet Potato – 63
Moderate Glycemic Index (30 to 55)
- Apple -36
- Apple juice – 41
- Banana – 51
- Carrots (Boiled/Cooked) – 39
- Chapati/Roti/Indian Flatbread – 52
- Mango – 51
- Orange – 43
- Orange Juice – 50
- Raw Banana – 42
- Skimmed Milk – 37
- Soya Milk – 34
- Sweet Corn – 52
- Whole Milk – 39
Zero or Low Glycemic Index Foods (Less Than 30)
Raw
- Barley – 28
- Chickpeas (Kabuli Chana) – 28
- Kidney Beans (Rajma) – 24
- Soybeans – 16
- Carrots (Raw) – 16
Cooked Foods
- Grilled Chicken (zero oil with spices) – 0
- Fish (fried or steamed) – 0
