Glycemic Index And Glycemic Load Chart Of Indian Foods
The glycemic index and glycemic load are two related concepts that are often used to measure the impact of carbohydrates on blood sugar levels. The glycemic index (GI) measures how quickly a particular food raises blood sugar levels, while the glycemic load (GL) takes into account both the GI and the amount of carbohydrate in a serving of food. In this article, we will discuss the glycemic index and glycemic load chart of Indian foods.
What Is Glycemic Index?
The glycemic index is a measure of how quickly a particular food raises blood sugar levels. Foods with a high GI are rapidly digested and absorbed, causing a rapid increase in blood sugar levels. Foods with a low GI are digested and absorbed more slowly, causing a slower and more gradual increase in blood sugar levels.
The GI is measured on a scale of 0 to 100, with pure glucose having a GI of 100. Foods with a GI of 70 or higher are considered high GI foods, while foods with a GI of 55 or lower are considered low GI foods. Foods with a GI between 56 and 69 are considered medium GI foods.
What Is Glycemic Load?
The glycemic load is a measure of both the GI and the amount of carbohydrate in a serving of food. The GL takes into account the GI of a particular food and the amount of carbohydrate in a serving of that food. Foods with a high GL have a higher impact on blood sugar levels than foods with a low GL.
The GL is calculated by multiplying the GI of a food by the amount of carbohydrate in a serving of that food, and then dividing the result by 100. Foods with a GL of 20 or higher are considered high GL foods, while foods with a GL of 11 to 19 are considered medium GL foods. Foods with a GL of 10 or lower are considered low GL foods.
Glycemic Index And Glycemic Load Chart Of Indian Foods
Here is a list of common Indian foods and their glycemic index and glycemic load:
- White rice: GI 73, GL 30
- Brown rice: GI 68, GL 23
- Basmati rice: GI 58, GL 19
- Chapati: GI 52, GL 12
- Whole wheat bread: GI 71, GL 10
- White bread: GI 71, GL 10
- Potatoes: GI 85, GL 26
- Sweet potatoes: GI 70, GL 17
- Corn: GI 52, GL 12
- Oats: GI 55, GL 13
- Bananas: GI 62, GL 16
- Mangoes: GI 51, GL 12
- Apples: GI 39, GL 5
- Oranges: GI 40, GL 5
- Tomatoes: GI 38, GL 1
- Lentils: GI 28, GL 5
- Chickpeas: GI 28, GL 7
- Green peas: GI 51, GL 4
- Soybeans: GI 18, GL 1
- Paneer: GI 0, GL 0
It is important to note that the GI and GL of a particular food may vary depending on how it is prepared and cooked. For example, the glycemic index and glycemic load of rice may be affected by the cooking method and the degree of processing.
Key Takeaways
The glycemic index and glycemic load are two related concepts that are often used to measure the impact of carbohydrates on blood sugar levels. The glycemic index measures how quickly a particular food raises blood sugar levels, while the glycemic load takes into account both the GI and the amount of carbohydrate in a serving of food. The glycemic index and glycemic load chart of Indian foods can help individuals make informed choices about their diet and manage their blood sugar levels.