Glycemic Index Food Chart PDF

Glycemic Index Food Chart PDF Download

Glycemic Index Food Chart PDF download link is given at the bottom of this article. You can direct download PDF of Glycemic Index Food Chart for free using the download button.

Glycemic Index Food Chart PDF Summary

Dear Reader, today we are sharing the Glycemic Index Food Chart PDF which can be very important information for you. Sometimes we face some health problem with us and our family members related to Blood Sugar level, that time it becomes necessary to have some information about the Glycemic food to take care of the family. Actually, The Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. Foods are measured against pure glucose, which has a value of 100 on the index. The index ranges from 0 to 100 with:

Glycemic Index Food Chart PDF

0-55 = Low-GI

56-69 = Medium-GI

70-100 = High-GI

High GI: Carbohydrates that break down quickly during digestion, release blood
sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.

Medium GI: Carbohydrates that break down moderately during digestion and release
blood sugar moderately into the bloodstream.

Low GI: Carbohydrates that break down slowly during digestion, release blood sugar
gradually into the bloodstream, and keep blood sugar levels steady.

Glycemic Index Food Chart PDF and Low Glycemic Index Foods List India (55 or less)

Low GI Fruits List
1 Cherries 22
2 Grapefruit 25
3 Apricots, dried 31
4 Strawberries 32
5 Pear 37
6 Apple 38
7 Plum 39
8 Peach 42
10 Green Grapes 44
11 Coconut 45
12 Banana, Raw 54
Low GI Vegetables List
1 Kale 5
2 Broccoli 10
3 Cabbage 10
4 Mushroom 10
5 Onion 10
6 Lettuce 10
7 French Beans 15
8 Cauliflower 15
9 Tomatoes 15
10 Bhindi, Ladies Finger 20
11 Green peas 48
12 Carrot 49
13 Yam 51
14 Sweet potato 54
Low Glycemic Index Dairy Foods
1 Milk, limit consumption 27
2 Curds 28
3 Soya milk 30
4 Low fat milk, limit consumption 32
5 Low fat curds 33
Low Glycemic Index Cereals
1 Barley 25
2 Broken Wheat 41
3 Whole Wheat Bread 51
4 Bajra 54
5 Wheat 54
6 Oats 55
7 Brown Rice 55
8 Buckwheat 55
Low Glycemic Index Indian Pulses
1 Chana Dal 8
2 Soyabeans 18
3 Kidney beans 19
4 Masoor (Lentil) 25
5 Besan 27
6 Yellow Moong Dal 29
7 Toovar Dal 29
8 Chick peas 33
9 Moong 38
10 Urad dal 43
11 Black eyed beans 44
12 Whole Urad 46
13 Kala Chana 51

Low GI Meals leave you feeling fuller longer, ease food cravings.
If you’re looking to either lose weight or maintain your existing weight, a low GI lifestyle is the perfect
option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI foods may show immediate benefits.

The users who find this article useful and want to download the Glycemic Index Food Chart PDF can press the Download button given at the bottom of the article.

 

Glycemic Index Food Chart pdf

Glycemic Index Food Chart PDF Download Link

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