Glycemic Index(GI) of some common foods

The Glycemic Index gives a rating to each food, between zero and one hundred. Did you know, the yellow split pea(channa dal) used in most of our Indian cooking has the rock-bottom lowest GI of any food.

High: 70-100. These foods raise blood sugar levels rapidly. Keep to a minimum when trying to control weight. Quickly absorbed sugar requires the body to release large amounts of insulin, which promotes fat storage. The lower the insulin, the less likely fat storage.

Medium: 55-70. Include in moderation.

Low: Below 55. To achieve weight loss, base meals and snacks around these foods.

High GI :

  1. Baked Potato, 85
  2. Bagel, 72
  3. White Bread, 70
  4. Morning coffee, 79

Medium GI:

  1. Croissant, 67
  2. Sugar, 65
  3. Sweet Biscuits, 69
  4. Basmati Rice, 58
  5. Honey, 58
  6. Popcorn, 55

Low GI:

  1. Noodles, 47
  2. Pasta, 41
  3. Baked beans, 48
  4. Kidney beans, 27
  5. Lentils, 29
  6. Chick peas, 33
  7. Apples, 36
  8. Bananas, 55
  9. Kiwi fruit, 52
  10. Milk, 27
  11. Lentil Soup, 44
  12. Yogurt, 44

Here is a list of GI for some of our Indian food:

Bengal gram dal (chana dal), 16
Rajmah (red kidney beans), 27
Baisen (chick pea flour), chapati 39
Green gram (mung beans), 54
Barley chapati, 61
Black gram, 61
Horse gram 73
Whole greengram 81
Bajra (millet), 82
Maize chapati, 89
Semolina, 94
Tapioca, steamed 1 hr, 100
Jowar, 110
Ragi (or Raggi), 123

I found a few sites which have detailed lists for all the foods available in this world. 🙂

If you want to find out more, take a look at the following links:

P.S:I hope you have found this information to be of use & value. Use at your own risk if u want to loose weight in the coming year. 😦

18 responses to this post.

  1. Posted by Dr.Sreedevi.V on May 1, 2017 at 4:57 am

    All these have been established by the National institute of Nutrition. A free download is available in the download section of their site. The only discrepancy here is the GI of various foods mentioned here are on the higher side. NIN states that ragi GI is 84-94, and that of jowar around 78( definitely higher than rice!!!). That of bajra is 55 and not 82.They have also done studies on combinations like idli with chutney and so on. It is indeed true that ragi and jowar are not for diabetics. Navani is best for diabetics.


  2. Posted by Dr M V Srinivasa Gowda on February 6, 2017 at 12:03 pm

    You say the GI of ragi and jowar is 123 and 110 respectively, this is a shocking piece of news, especially to crores of diabetic Indians, who eat these two staple foods day in and day out! Why don’t you provide some scientific evidence for your assertion?


  3. Posted by sneha on July 10, 2015 at 6:23 am

    is ragi good or not?


  4. Posted by Nirmala on August 8, 2013 at 3:33 pm

    Very informative , I wish the GI was given if its per 100gm cooked/raw/ounce in case of milk n yoghurt .
    I was looking for details also abut Toor Dal
    Please can you help me.


  5. Posted by Vijay Tyagi on September 19, 2012 at 3:45 am

    Thanks!for healthy information.


  6. Posted by Sunanda on July 14, 2012 at 12:47 pm

    really good info, thank u so much.


  7. This is very good infermation for a diabitec person but is incomplete without GL of food.



  8. Posted by Shyam Sarda on March 20, 2012 at 9:19 pm

    The mung beans has shown higher index number. Are these numbers reliable? The black coffee has also high index number.



  9. I thought Ragi was a health food for diabetics , but your list show it as a high GI food.
    Is there an error in the info or am I mistaken ?



  10. Very useful info


  11. Posted by chris healy on April 26, 2011 at 4:21 am

    Great info especially for a vegetarian on a low GI diet like myself. However one of your data is incorrect/misleading. The “morning coffee” you quote at a GI of 79 is, I believe, the name of a brand of biscuit [ref Sydney Uni GI site]. The implication in your list is that a cup of coffee in the morning has high GI. The reverse is in fact probably the case. If the coffee is black there is effectively no carbohydrate load so it has a GL of 0 and would be not relevant in terms of GI. If the coffee has milk then that would in fact render it a very low GI product. Kind regards Chris Healy


  12. Posted by karthik balram rao on January 1, 2010 at 3:18 am

    excellent information that is very useful for people like me who are trying to reduce some weight.


  13. Posted by Vengrai Parthasarathy on December 31, 2009 at 5:38 pm

    This is most useful ..special diet for diabetics maybe considered.


  14. The effect of the glycemic index on the body is that it allows people to know which carbohydrates are the ones that can cause the most damage and those that break down easily in the system. The effect of the glycemic index on the body is crucial to anyone who wants to monitor their blood glucose level.


  15. Great Post, esp for people like me, with borderline type 2 diabetes . Its such a coincidence how I wrote almost the same things about channa dal in my post, before reading it here today.


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