Glycemic Index of Foods
The Glycemic Index (GI) is a tool that ranks foods based on how quickly they raise blood sugar levels. Low-GI foods (≤55) release energy slowly and help maintain steady blood sugar, making them ideal for long-term health. Medium-GI foods (56-69) have a moderate effect and can be part of balanced meals, while high-GI foods (≥70) cause rapid spikes in blood sugar and should be consumed mindfully.
This list helps you make smarter dietary choices, manage energy levels, and support overall well-being.
Table 1 : List of Low GI Fruits and Vegetables
Low GI fruits | Low GI Vegetables |
Pomegranate | Green Leafy vegetables Palak,Amaranth,Mint,Coriander,Fenugreek, Curry leaves,Kale,Drumstick leaves etc. |
Guava | Gourds- Bottle,Bitter,Ridge,Snake and Ash gourd. |
Kiwi | Knol Khol |
Apples | Cauliflower,Cabbage,Broccoli |
Oranges | Cho-cho Marrow |
Tomato | French beans |
Green grapes | Cucumber,Zucchini |
Apples | Drumstick |
Pears | Capsicum |
Avocado | Okra |
Grapefruit | Onions,Spring onion |
Table 2 : List of High GI Fruits and Vegetables
High GI fruits | High GI Vegetables |
Ripe Mango | Roots and Tubers- Potato, Sweet potato,Carrot,Beetroot,Tapioca,Yam |
Pineapple | |
Jackfruit | |
Custard Apple | |
Chikoo/Sapota | |
Ripe Banana big and small | |
Watermelon |
Glycemic Index of Foods
The Glycemic Index (GI) is a tool that ranks foods based on how quickly they raise blood sugar levels. Low-GI foods (≤55) release energy slowly and help maintain steady blood sugar, making them ideal for long-term health. Medium-GI foods (56-69) have a moderate effect and can be part of balanced meals, while high-GI foods (≥70) cause rapid spikes in blood sugar and should be consumed mindfully.
This list helps you make smarter dietary choices, manage energy levels, and support overall well-being.
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