Safe diet for Diabetes-Glycemic index & glycemic load.

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's
glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
Glycemic index - The glycemic index
(GI) is a tool to measure how individual
foods are expected to impact blood Glycemic Load - The glycemic load (GL) is an equation that takes into
sugar levels. .Foods low on the account the planned portion size of a food as well as the glycemic index of
glycemic index (GI) scale tend to that food. Glycemic Load = GI x Carbohydrate (g) content per portion ^ 100.
For example, a single apple has a GI of 38 and contains 13 grams
release glucose slowly and
of carbohydrates.
steadily.Foods high on the glycemic GL= 38 x 13/100 = 5
index release glucose rapidly.

Low: 55 or less/ Low: 10 or less/

Medium: 56-69/ Medium: 11-19/
High: 70 or more High:20 or more

Key Low Medium High

Glycemic index 55 or less 56-69 70 or more
Glycemic load 10 or less 11-19 20 or more

Glycemic Portion Glycemic

S index size load
N Particulars

BREAKFAST & SNACKS

CARBS
EACH
100 Glycemic Portion
BEVERAGES ML/GMS index size Glycemic load
Soft drink 11 65 250ml 18 Unsafe
Coca Cola 11 63 250ml 17 Unsafe
Cranberry juice
52 250ml 17 Restricted
cocktail 13.2
Pineapple juice,
46 250ml 16 Restricted
unsweetened 34
Orange juice,
60 250ml 16 Restricted
unsweetened 26
Apple
41 250ml 12 Restricted
juice,unsweetened, 30
Beer 4 110 250ml 11 Restricted
Pear, canned in pear 43 250ml Restricted
10
juice 14
Grapefruit juice,
48 250ml 10 Restricted
unsweetened 20
Grape juice,
48 250ml 9 Restricted
unsweetened 16
Coconut water 4 67 250ml 7 Safe
Tomato juice. 4.5 38 250ml 4 Safe

CARBS
EACH
100 Glycemic Portion
FRUITS ML/GMS index size Glycemic load
Paw paw (papyya),
68 100 16 Safe
ripe 24
Banana, ripe 21 51 100 11 Safe
Chico 24 40 100 16 Restricted
Grapes, NS 16 59 100 10 Safe
Banana, slightly
42 100 9 Safe
under-ripe 21
Mango, ripe 13 68 100 9 Safe
Paw paw (Papyya) 13 60 100 8 Safe
Mango 17 41 100 7 Safe
Guava 12 65 100 7 Safe
Pineapple raw 13 51 100 7 Safe
Grapes, unriped 14 43 100 6 Safe
Kiwi 10 49 100 5 Safe
Peach, average 7 81 100 5 Safe
Apple, average 13 40 100 5 Safe
Plum, raw, 9 53 100 5 Safe
Pear, average 12 38 100 4 Safe
Watermelon 7.5 72 100 4 Safe
Melon 8 65 100 4 Safe
Apricots, raw, 8 57 100 4 Safe
Orange, average 9 48 100 4 Safe
Tamarind 62 65 100 4 Safe
Grapefruit 10 25 100 3 Safe
Cherries, raw, sour 10 22 100 3 Safe
Fig 16 22 100 3 Safe
Respberries 12 24 100 3 Safe
Strawberries 7 40 100 1 Safe
Blueberry 5 20 100 1 Safe
Coconut 6 10 100 1 Safe
BREAKFAST
CEREALS AND CARBS
EACH
RELATED 100 Portion
Glycemic
PRODUCTS ML/GMS index size Glycemic load
Cornflakes 87 92 100 80 Unsafe
Oatmeal 68 55 100 55 Unsafe
Corn chips, 64 74 100 42 Unsafe
Chocolate chip
50 100 32
cookies 64 Unsafe
Muesli 60 60 100 36 Unsafe
Oat bran crisp 43 79 100 34 Unsafe
Oat bran flour 66 59 100 29 Unsafe
Omlet/bread 52 48 100 25 Unsafe
baked potato 21 76 100 23 Unsafe
French fries 40 75 100 22 Unsafe
Quick oats with
65 100 7 Restricted
water 10
One minutes oats
66 100 7 Restricted
with water 10
Hummus (chickpea
6 100 Too low Safe
salad dip) 3
Eggs 1 Too low 100 Too low Safe
Eggs omlet 1 Too low 100 Too low Safe

CARBS
EACH
100
Glycemic Portion
BREADS ML/GMS
index size Glycemic load
Baguette, white, 100
100 46
plain 57 gm Unsafe
French bread,
fermented with yeast 105 100 42
62 gm Unsafe
Gluten-free white 100
80 39
bread, sliced 48 gm Unsafe
Wheet flour 100
70 38
flatbread 53 gm Unsafe
Bagel, white, frozen 100
72 37
68 gm Unsafe
Amaranth : wheat 100
71 36
(25:75) (India) 50 gm Unsafe
Amaranth : wheat 100
86 36
(50:50) (India) 65 gm Unsafe
1 big bread or Pao 35-40 gm and small
15-20 gm Unsafe
DAIRY PRODUCTS CARBS
EACH
AND
100 Glycemic Portion
ALTERNATIVES ML/GMS index size Glycemic load
Honey, average 82 61 100 48 Unsafe
Chocolate bar 60 49 100 26 Unsafe
Reduced-fat yogurt
with sweetened fruit 250 Restricted
18
Chocolate milk with
34 250 13 Restricted
sugar 16
Reduced-fat yogurt
33 250 13 Restricted
with fruit, average 4
Ice cream, regular 24 62 100 15 Restricted
Ice cream, chocolate
flavoured 75 100 21 Restricted
28
Curd 4 14 250 10 Restricted
Yogaet, Strawberry 15 53 250 8 Restricted
Ice cream, premium
38 100 6 Restricted
25
Milk, full fat 12 24 250 4 Restricted
Milk, skim 5 32 250 3 Restricted
Chocolate milk no
24 250 5 Restricted
sugar 12
Soy milk 6 30 250 3 Safe
Peanut butter 20 22 100 5 Safe
Cheese 1 Too low 100 Too low Safe

CARBS
EACH
BEANS, NUTS & 100 Glycemic Portion
DEY FRUITS ML/GMS index size Glycemic load
Dry Dates 64 103 100 66 Unsafe
Raisins 72 69 100 49 Unsafe
Dates 55 64 100 35 Unsafe
Fig dried 48 61 100 30 Unsafe
Peaches dried 42 35 100 15 Restricted
Apricot dried 50 32 100 16 Restricted
Blackeye peas,
33 150 10 Safe
average 11
Baked beans,
40 150 6 Safe
average 22
Baked beans,
40 150 6 Safe
average 22
Cashews 30 22 100 6 Safe
Dry Apple 14 29 100 4 Safe
Peanuts, average 13 23 100 3 Safe
Pumpkin seed 5 75 100 3 Safe
Chia seeds 8 1 100 1 Safe
Pistachio 28 15 100 1 Safe
Walnut 14 0 100 0 Safe
Almond 10 0 100 0 Safe

CARBS
EACH
PASTA and 100 Glycemic Portion
NOODLES ML/GMS index size Glycemic load
Macaroni and
64 100 18 Restricted
Cheese (Kraft) 23
Macaroni and
64 100 18 Restricted
cheese boxed 28
Pizza, cheese 27 60 100 16 Restricted
Pizza, plain baked
80 100 22 Restricted
dough 27
Spaghetti, white,
boiled 20 min, 58 100 15 Restricted
average 30
Macaroni, plain,
45 100 12 Restricted
boiled 27
Instant noodles with
47 100 10 Restricted
water 22
 CARBS
EACH
100 Glycemic Portion
SNACK FOODS ML/GMS index size Glycemic load
Microwave popcorn,
plain, average 55 100 30
75 Unsafe
Snickers Bar® 60 51 100 30 Unsafe
Potato chips,
51 100 22
average 53 Unsafe
Corn chips, plain,
42 100 22
salted, average 73 Unsafe

CARBS
EACH
BAKERY 100 Portion
Glycemic
PRODUCTS ML/GMS index size Glycemic load
Rice cakes 82 82 100 68 Unsafe
Corn muffin, low-
102 100 52
amylose 51 Unsafe
Oatmeal, muffin,
69 100 48
made from mix 35 Unsafe
Flan cake 69 65 100 45 Unsafe
Puffed Wheat 76 67 100 43 Unsafe
Angel food cake 58 67 100 38 Unsafe
Doughnut, cake type
76 100 37
49 Unsafe
Waffles, 37 76 100 28 Unsafe
Pound cake 53 54 100 29 Unsafe
Pastry 46 62 100 28 Unsafe
Sponge cake, plain 57 49 100 28 Unsafe
Corn muffin, high-
49 100 25
amylose4 51 Unsafe
Bran maffin 42 60 100 25 Unsafe
Pan cake prepared
51 100 14 Restricted
with coconut flour 28

CARBS
EACH
100 Glycemic Portion
SUGARS ML/GMS index size Glycemic load
Glucose 100 10 10 Unsafe
Fructose 11 10 2 Restricted
Sucrose 68 10 7 Restricted
Lactose 46 10 5 Restricted
Honey 55 25 10 Restricted
Xylitole 8 10 1 Restricted
Agave 11 10 1 Restricted
Stevia 0 10 0 Safe

CARBS
EACH
100 Glycemic Portion
CEREAL GRAINS ML/GMS index size Glycemic load
Cornflake cereals 85 72 100 60 Unsafe
All bran cereals 74 60 100 41 Unsafe
Musli cereals 80 55 100 33 Unsafe
Cooked quick
oatmeals with water 86 100 24
31 Unsafe
Amaranth popped 73 106 100 22 Unsafe
Sweet corn 23 64 100 15 Restricted
Sweet corn, cooked
56 100 12 Restricted
boiled 21
Sweet corn, frozen 19 47 100 9 Restricted

CARBS
EACH
100 Glycemic Portion
MISCELLANEOUS ML/GMS index size Glycemic load
Pizza, plain baked
dough parmesan 80 100 22
cheese 25 Unsafe
Stirfried vegetables
with chicken and
81 100 17 Restricted
boiled white rice
21
Pasta 26 55 100 14 Restricted
Chicken nuggets,
46 100 7 Safe
frozen, reheated 5
Fish fingers 19 41 100 8 Safe
 Pizza, Super
Supreme (Pizza Hut) 36 100 9 Restricted
25
SUGARS, SYRUPS,
AND SUGAR CARBS
EACH
ALCOHOLS 100 Portion
Glycemic
ML/GMS index size Glycemic load
Glucose 50 g portion
90 100 99
100 Unsafe
Fructose 50 g
22 100 22 Restricted
portion 100

LUNCH & DINNER

CARBS
EACH
100 Glycemic Portion
BREADS ML/GMS index size Glycemic load
Wheat Breads 54 56 100 40 Unsafe
Wheat Breads with
59 100 28
butter 48 Unsafe
Wheat Breads,
butter & skim milk 55 100 26
cheese 47 Unsafe
White wheat flour
70 100 33
bread 47 Unsafe
Amaranth : wheat
70 100 33
(25:75) 47 Unsafe
White/wholemeal
wheat wheat bread 51 100 24
with peanut butter 44 Unsafe
Wholemeal (whole
wheat) wheat flour 52 100 20
bread 40 Unsafe

Noodle soup 9 1 100 0 Safe

Tomato soup 17 43 100 5 Safe
CARBS
EACH
100 Portion
Glycemic
BEANS ML/GMS index size Glycemic load
Peas cooked 19 37 100 7 Safe
Chickpeas,
31 100 6 Safe
average 20
Navy beans, average
31 100 6 Safe
26
Kidney beans,
23 100 4 Safe
average 17
Lentils, average 12 22 100 3 Safe
Peas dried boiled 9 39 100 3 Safe
Soy beans, average
15 100 1 Safe
30

CARBS
EACH
100 Glycemic Portion
GRAINS ML/GMS index size Glycemic load
White rice,
89 100 28 Unsafe
uncooked 68
White rice, cooked
76 100 22
with water 29 Restricted
Whole wheat
52 100 22
kernels, chapati 62 Restricted
Quick cooking white
67 100 19 Restricted
basmati 64
Sweet corn on the
60 100 14 Restricted
cob 22
Brown rice, cooked
60 100 13 Restricted
with water 22

CARBS
EACH
100
ML/GMS Glycemic Portion
VEGETABLES index size Glycemic load
Sweet potato,
70 100 22 Restricted
average 20
Instant mashed
87 100 17 Restricted
potato, average 65
Sweet corn, cooked
55 100 17 Restricted
22
French Fries 19 75 100 15 Restricted
Yam, average 24 57 100 14 Restricted
Baked white potato 20 60 100 12 Restricted
Sweet potato 20 59 100 12 Restricted
Boiled white potato
58 100 11 Restricted
18
Garlic 31 30 100 10 Safe
Cabbage raw 3.5 6 100 8 Safe
Beetroot 9 72 100 6 Safe
Green beans 2 30 100 6 Safe
Parsnips 18 52 100 5 Safe
Green peas 14 37 100 5 Safe
Broccoli steamed 4.5 6 100 5 Safe
Tomato 3 6 100 5 Safe
Green
66 100 4 Safe
peas,canned 17
Cauliflower 5 15 100 4 Safe
Bambooshoot raw 20 20 100 4 Safe
Spinach 1.5 6 100 3 Safe
Eggplant 3 15 100 3 Safe
Carrots, raw 7.5 47 100 2 Safe
Onions 7 15 100 1 Safe
Cucumber 2 15 100 1 Safe
Avocado 2 10 100 1 Safe
Goosberry 6 25 100 1 Safe
Olive 1 15 100 1 Safe
Lime 7 20 100 1 Safe
Radish 2 15 100 1 Safe
Mushroom 2.5 10 100 1 Safe

CARBS
EACH
100 Glycemic Portion
OTHERS ML/GMS index size Glycemic load
Millet/Ragi rosted
110 100 79 Restricted
bread 71
Millet/Ragi 71 84 100 60 Restricted
Jowar, roasted
bread made from
80 100 58 Restricted
Jowar flour
(Sorghum vulgare) 71
Green gram dhal
with varagu, 84 100 54 Restricted
pressure cooked 64
Chapatti, amaranth-
wheat (25:75)
composite flour,
71 100 36 Restricted
served with bottle
gourd and tomato
curry 50
Chapatti, bajra 64 67 100 36 Restricted
Chapatti, maize 64 64 100 36 Restricted
Quinoa 64 53 100 33 Restricted
White rice average 67 89 100 28 Restricted
Puttu (rice flour,
steamed with tender
coconut) eaten with 81 100 24 Restricted
Bengal gram curry
30
Poori with potato
83 100 23 Restricted
palya 27
Idiappam
(steamed rice flour
88 100 21 Restricted
dough with tender
coconut) 24
Chapatti, wheat
flour, thin, with
green gram 82 100 21 Restricted
(Phaseolus aureus)
dhal 25
Dosai (parboiled and
raw rice, soaked,
ground, fermented 79 100 20 Restricted
and fried) with
chutney 26
Laddu 62 31 100 19 Restricted
Pongal 21 91 100 19 Restricted
 Idli (parboiled and
raw rice + black
dhal, soaked,
78 100 16 Restricted
ground, fermented,
steamed) with
chutney 21
Chapatti, baisen 57 27 100 15 Safe
Dhokla, leavened,
fermented, steamed
cake; dehusked
37 100 7 Safe
chickpea and wheat
semolina
20
Uppuma kedgeree
(millet, legumes,
fenugreek seeds; 20 100 5 Safe
roasted and cooked
in water) 20

Tips for using Glycemic Index and Glycemic Load :-