India has one of the highest numbers of diabetic patients in the world. The World Health Organization data shows that above the 18 years age group, almost 77 million people have Type-2 diabetes, and another 25 million are pre-diabetic. Further, more than 50% of people in the country are unaware of their diabetic conditions.
The list has been classified as per high(56 to 100), medium(30 to 55) and low(0-35) glycemic index. This differs from the usual classification where low is 0 to 55, medium is 55 to 70 and high is 70 to 100. We have modified our list to include foods in the following criteria.
- Low causes little to no blood sugar spike.
- Medium causes moderate blood sugar spikes.
- High causes a severe surge in blood sugar levels.
High Glycemic Index Foods (56 to 100)
All diabetics and pre-diabetics should avoid these foods as they can easily cause a large sugar spike in their blood glucose levels. Consistent consumption of these foods, even by pre-diabetics increases your chances of becoming diabetic in the near future.
High GI Cereals
- White Rice – 73
- Puffed Rice – 82
- Bread – 75
- Basmati Rice – 50 to 59
- Instant Oats – 83
- Wheat (whole grain) – 54
- Bakery Flour (maida) – 74
- Oatmeal – 55
- Bran – 55
- Cornflakes – 93
High GI Vegetables
- Potato – 78
- Pumpkin – 75
Note: Pumpkin has a very low glycemic load of 3 and this makes it suitable for consumption for diabetic patients in moderate quantities.
High GI Fruits
- Grapes – 59
- Watermelon – 76
- Muskmelon – 65
- Papaya – 60
- Pineapple – 59
Moderate Glycemic Index Foods (30 to 55)
Moderate GI foods must be taken in small quantities by diabetics. Usually, they should be added to the food to avoid any nutrient deficiency but should not be consumed in larger quantities.
Moderate GI Cereals
- Quinoa – 53
- Corn – 52
- Whole Wheat – 54
- Daliya – 55
- Green Gram – 38
Moderate GI Vegetables
- Yam – 54
- Beetroot – 61
- Sweet Potato – 70
Moderate GI Fruits
- Apple – 36
- Orange – 43
- Peaches – 42
- Kiwi – 39
- Berries – 40
- Plum – 40
- Figs – 51
- Mango – 51
Moderate GI Dairy Products
- Milk – 39
- Yogurt – 41
Low Glycemic Index Foods (0 to 35)
Low GI Cereals
- Barley (जौ) – 28
Low GI Vegetables
- Okra (Ladyfinger) – 20
- Green beans – 32
- Onion – 10
- Cabbage – 10
- Radish (मूली) – 8
- Brinjal (बैंगन) – 15
- Cauliflower – 10
- Cucumber – 15
- Carrot – 16
- Broccoli – 10
- Peppers (Capsicum) – 15
- Tomato – 15
Low GI Pulses / Lentils
- Peanuts – 13
- Lobia – 33
- Chickpea – 28
- Soyabean – 15
- Rajma (Kidney bean) – 29
Low GI Fruits
- Apricots – 34
- Grapefruit – 25
- Prunes – 29
- Pears – 30
- Pomegranate – 18
- Guava – 12
Low GI Dairy Products
- Curd – 28
- Paneer – 27
- Buttermilk – 20
- Cheese – 10
Dry Fruits
- Almonds – 0
- Walnuts – 15
- Sunflower Seeds – 25
- Pumpkin Seeds – 25
- Dates – 42
- Raisins – 64
Non-Vegetarian Foods
- Meat – 0
- Egg – 0
- Fish – 0
- Chicken – 0
Other Foods
- Honey – 61
- Table Sugar – 63
- Brown Sugar – 64
- Noodles – 53
- Cold Drinks (Sugar-based) – 65
- Diet Cold Drinks – 0
Glycemic Index of Cooked Foods
- Poha – 38 to 64, depending on the rice variety used.
- Spaghetti – 46
