Glycemic Load Chart of Indian Foods

Glycemic Load Chart of Indian Foods

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Introduction:

The glycemic load chart of Indian foods is an important tool for people with diabetes or those looking to manage their blood sugar levels. It provides valuable information on the impact that different foods can have on blood glucose levels. In this article, we will explore what the glycemic load chart is, how it works, and provide a comprehensive list of Indian foods with their respective glycemic load values.

What is the Glycemic Load Chart?

Maintaining a healthy lifestyle is of utmost importance. Understanding the impact of different foods on our blood sugar levels is crucial. One such tool that can aid us in making informed dietary choices is the Glycemic Load (GL) chart. Here we provide a comprehensive understanding of the Glycemic Load Chart, its significance, and how it can be used to manage blood sugar levels effectively.

Glycemic index

The Glycemic Index is a ranking system that measures how quickly a food raises blood sugar levels compared to pure glucose. Foods with a high GI score are quickly digested and absorbed, causing a rapid rise in blood sugar levels. Foods with a low GI score are more slowly digested and absorbed, resulting in a gradual rise in blood sugar levels.

Glycemic load calculation

The glycemic load chart is a tool that measures the effect of carbohydrates in food on blood glucose levels. It takes into account both the quantity and quality of carbohydrates in a serving of food. The glycemic load is calculated by multiplying the glycemic index (GI) of a food by its carbohydrate content in grams and dividing the result by 100.

Glycemic Load = (Glycemic Index x Net Carbohydrates) / 100

The glycemic load is a more accurate indicator of a food’s impact on blood sugar levels than the GI alone. It takes into account the amount of carbohydrates in a serving of food, which can have a significant impact on blood glucose levels.

Benefits of Utilizing the Glycemic Load Chart

By referring to the Glycemic Load Chart, individuals can choose foods with lower glycemic loads, promoting steady energy levels and reducing the risk of developing chronic conditions such as diabetes and heart disease. It also aids in weight management and overall well-being.

Understanding Glycemic Load Classification

The glycemic load is classified into three categories: low, medium, and high.

  • A glycemic load of 10 or less is considered low.
  • A glycemic load of 11 to 19 is considered medium.
  • A glycemic load of 20 or more is considered high.

Foods with a low glycemic load are preferred because they have a minimal impact on blood glucose levels. You can consume Medium glycemic load foods in moderation, while avoiding high glycemic load foods altogether, particularly you have a symptoms of diabetes

Limitations of the Glycemic Load Chart

The Glycemic Load Chart has certain limitations. It does not consider the nutritional composition of foods or the presence of other macronutrients. It is important to incorporate the Glycemic Load in conjunction with a well-balanced diet and professional guidance.

Glycemic Load Chart of Indian Foods

Here is a list of common Indian foods and their respective glycemic load values:

Low glycemic index foods list: low gi foods

low glycemic index foods
low glycemic index foods

Low glycemic load foods include non-starchy vegetables, legumes, most fruits, and whole grains. These foods provide a steady release of glucose into the bloodstream, preventing sudden spikes in blood sugar levels.

Here is a list of low glycemic load chart that you can include in your diet. It also includes glycemic index of foods:

Low glycemic fruits: low gi fruits

  • Apple glycemic index is low (GL: 6) (GI-32 to 38)
  • Berries (strawberries, blueberries, raspberries) (GL: 3-4)
  • Cherries (GL: 3)
  • Grapefruit (GL: 3)
  • Kiwi (GL: 4)
  • Oranges (GL: 5)
  • Guava glycemic index (GI: 12 to 24) (GL: 1.3 to 5)

Low glycemic vegetables:

  • Broccoli (GL: 1)
  • Cauliflower (GL: 2)
  • Spinach (GL: 1)
  • Kale (GL: 2)
  • Bell peppers (GL: 1)
  • Zucchini (GL: 1)

Legumes:

  • Lentils (GL: 5)
  • Chickpeas (GL: 6)
  • Kidney beans (GL: 7)
  • Black beans (GL: 7)
  • Pinto beans (GL: 6)

Grains and Cereals: low gi of brown rice

  • Quinoa (GL: 13)
  • Oats (GL: 11)(oats glycemic index -53)
  • Barley glycemic index (GL: 11) (GI:22 to 28)
  • brown rice glycemic index (GL: 16) (GI-55)
  • Whole wheat bread (GL: 9)
  • Whole wheat pasta (GL: 11)

Nuts and Seeds:

  • Almonds (GL: 0)
  • Walnuts (GL: 0)
  • Chia seeds (GL: 1)
  • Flaxseeds (GL: 1)

Dairy and Dairy Alternatives:

  • Greek yogurt (unsweetened) (GL: 3)
  • Almond milk (unsweetened) (GL: 0)
  • Coconut milk (unsweetened) (GL: 1)

Protein Sources:

  • Egg glycemic index (GL: 0) (GI: 0)
  • chicken glycemic index (GL: 0) (GI: 0)
  • Turkey breast (GL: 0)
  • Fish (salmon, trout, mackerel) (GL: 0)

List of Medium Glycemic index Chart of Indian Foods: Glycemic Load chart

Medium or Moderate glycemic load foods include certain fruits, whole wheat products, basmati rice, and sweet potatoes. While they have a moderate impact on blood sugar levels, we should consume in moderation.

Fruits

  • Apples – GI: 38, GL: 6
  • GI of banana – GI: 51, GL: 12
  • Grapes glycemic index – GI: 46, GL: 11
  • Mangoes – GI: 60, GL: 14
  • Pears – GI: 41, GL: 6
  • Papaya glycemic index – GI: 60, GL: 5.5
  • Pomegranate glycemic index – (GI: 35) (GL: 18)

Vegetables

  • Carrot glycemic index– GI: 35, GL: 2
  • Beets – GI: 64, GL: 5
  • Pumpkin – GI: 75, GL: 3
  • Turnips – GI: 59, GL: 2
  • Yam – GI: 54, GL: 7

Legumes

  • Chickpeas – GI: 33, GL: 6
  • Kidney beans – GI: 34, GL: 7
  • Lentils – GI: 32, GL: 5
  • Black-eyed peas – GI: 33, GL: 4
  • Green peas – GI: 48, GL: 4

Grains and Cereals

  • Basmati Rice (steamed) – GI: 58, GL: 18
  • Brown Rice – GI: 50, GL: 16
  • millet glycemic index (Bajra) – GI: 55, GL: 14
  • Semolina (Sooji) – GI: 66, GL: 11
  • Whole wheat bread – GI: 69, GL: 9

Nuts and Seeds

  • Almonds – GI: 0, GL: 0
  • Flaxseeds – GI: 32, GL: 0
  • Chia seeds – GI: 1, GL: 1
  • Pumpkin seeds – GI: 10, GL: 1
  • Sunflower seeds – GI: 15, GL: 1

Dairy and Dairy Alternatives

  • Greek yogurt – GI: 11, GL: 2
  • Skim milk – GI: 32, GL: 4
  • Cottage cheese – GI: 10, GL: 1
  • Soy milk – GI: 34, GL: 2
  • Coconut milk – GI: 41, GL: 3

Protein Sources

  • Eggs – GI: 0, GL: 0
  • Chicken breast – GI: 0, GL: 0
  • Turkey breast – GI: 0, GL: 0
  • Tofu – GI: 15, GL: 0
  • Fish (salmon, trout, mackerel) – GI: 0, GL: 0

List of High Glycemic Load Chart of Indian Foods: high glycemic foods

High glycemic load foods include white bread, white rice, sugary drinks, potatoes, and processed snacks. These foods cause a rapid increase in blood sugar levels and you should limit or avoided, especially for individuals with diabetes.

High gi foods

High glycemic fruits: high gi fruits

  • Watermelon – GI: 72, GL: 8
  • Pineapple glycemic index – GI: 66, GL: 6
  • Dates – GI: 103, GL: 18
  • Ripe bananas – GI: 74, GL: 22
  • Mango glycemic index – GI: 60, GL: 20

Vegetables

  • Potatoes – GI: 78, GL: 29
  • Pumpkins – GI: 75, GL: 3
  • Parsnips – GI: 97, GL: 12
  • Beets – GI: 64, GL: 9
  • Carrots – GI: 35, GL: 2

Legumes

  • Instant noodles – GI: 48, GL: 27
  • Broad beans (fava beans) – GI: 79, GL: 12
  • Red lentils – GI: 63, GL: 21
  • Chickpea flour – GI: 57, GL: 15
  • Split peas – GI: 32, GL: 10

Grains and Cereals

  • White rice – GI: 73, GL: 28
  • White bread – GI: 85, GL: 10
  • Cornflakes – GI: 93, GL: 23
  • Instant oats – GI: 83, GL: 30
  • Wheat flour – GI: 85, GL: 18

Nuts and Seeds

  • Rice cakes – GI: 77, GL: 17
  • Rice crackers – GI: 87, GL: 25
  • Rice flour – GI: 95, GL: 48

Dairy and Dairy Alternatives

  • Rice milk – GI: 86, GL: 24
  • Sweetened yogurt – GI: 77, GL: 12

Protein Sources

  • Mashed potatoes – GI: 83, GL: 26
  • Fried tofu – GI: 115, GL: 28

Below is a chart of common Glycemic Load Chart of Indian Foods per serving:

  • Chapati (whole wheat) 12
  • White rice 26
  • Brown rice 18
  • Poha (flattened rice) 17
  • Parboiled rice 21
  • Basmati rice 23
  • Dosa (rice and lentil crepe) 15
  • Idli (rice and lentil cake) 10
  • Pongal (rice and lentil dish) 22
  • Upma (semolina dish) 17
  • Chana dal (split chickpea) 11
  • Toor dal (split pigeon pea) 10
  • Moong dal (split mung bean) 6
  • Urad dal (black gram) 7
  • Chana (chickpea) 8
  • Rajma (kidney bean) 11
  • Soya bean 7
  • Bengal gram (chickpea) 8
  • Green peas 4
  • Potatoes (boiled) 14
  • Sweet potatoes 16
  • Carrots 2
  • Beetroot 6
  • Onions 1
  • Tomatoes 1
  • Cucumbers 0
  • Spinach 0

It is important to note that the glycemic load of a food may vary depending on factors such as cooking method, portion size, and individual tolerance. Additionally, foods that are high in fat and protein may have a lower glycemic load because they slow down the absorption of carbohydrates.

Tips for Using the Glycemic Load Chart

  • Familiarize yourself with the Glycemic Load values of common foods.
  • Prioritize low glycemic load foods in your meals and snacks.
  • Combine high glycemic load foods with low glycemic load foods to minimize their impact on blood sugar levels.
  • Pay attention to portion sizes and consider the overall composition of your meals.

Glycemic Load and Weight Loss

Incorporating low glycemic load foods into a weight loss plan can be beneficial. Such foods promote satiety, help control cravings, and provide sustained energy levels, making it easier to adhere to a healthy eating plan.

Incorporating Low Glycemic Load Foods into a Diabetes Diet

For individuals with diabetes, it is important to focus on incorporating low glycemic load foods into their diet in order to maintain stable blood sugar levels. Foods such as whole grains, legumes, fruits, and vegetables are great options for managing blood sugar levels. It is important to note that carbohydrates are not off-limits for individuals with diabetes, but rather it is about choosing the right types and portion sizes.

Incorporating low glycemic load foods such as brown rice, whole wheat chapatis, lentils, and vegetables into meals can help to reduce the overall glycemic load of the meal. Additionally, incorporating healthy fats such as nuts and seeds, and lean protein sources such as fish and poultry can also help to slow down the absorption of carbohydrates and prevent spikes in blood sugar levels.

Conclusion

In conclusion, understanding the glycemic load of foods is an important aspect of managing diabetes. While the glycemic index of a food is a useful tool for determining its immediate effect on blood sugar levels, glycemic load takes into account both the amount of carbohydrate in a food and the glycemic index of that carbohydrate. By incorporating low glycemic load foods into meals, individuals with diabetes can help to maintain stable blood sugar levels and promote overall health and well-being.

FAQs (Frequently Asked Questions)

Is the Glycemic Load only relevant for individuals with diabetes?

No, the Glycemic Load is relevant for anyone who wants to make informed choices about their carbohydrate intake and maintain stable blood sugar levels.

Can the Glycemic Load be used for weight loss purposes?

Yes, incorporating low glycemic load foods into a weight loss plan can be beneficial as they promote satiety and provide sustained energy levels.

What are some examples of high glycemic load foods?

Examples of high glycemic load foods include white bread, white rice, sugary drinks, potatoes, and processed snacks.

Can the Glycemic Load Chart be used as a standalone diet plan?

No, the Glycemic Load Chart should be incorporated into a well-balanced diet and used in conjunction with professional guidance.

Is brown rice good for diabetes?

Yes, brown rice can be a good choice for individuals with diabetes. Unlike white rice, brown rice is a whole grain that retains its bran and germ layers, which are rich in fiber and nutrients. The fiber in brown rice can help stabilize blood sugar levels by slowing down the absorption of carbohydrates. This can result in better blood sugar control for people with diabetes.

How can I utilize the Glycemic Load Chart effectively?

Familiarize yourself with the Glycemic Load values of common foods, prioritize low glycemic load foods, pay attention to portion sizes, and consider the overall composition of your meals.

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