Table 4.
The average glycemic index of 27 common foods derived from multiple studies
References: Atkinson et al. [153]
| Uncooked food | Glycemic index (glucose = 100) | Glycemic loada | Cooked food (serving size, g) | Glycemic index (glucose = 100) | Glycemic loadb |
|---|---|---|---|---|---|
| Apple | 36 ± 3 | 5 | Bajra roti | 67 | – |
| Apricots, dried | 32 | 10 | Maize chapatti | 64 | – |
| Banana | 48 ± 3 | 11 | Wheat chapatti served with bottle gourd and tomato curry (60 g) | 66 ± 9 | 21 |
| Cherries, raw, sour | 22 | 3 | Wheat chapatti served with green gram dal (200 g) | 81 ± 4 | 41 |
| Dates, driedc | 103 ± 21 | 42 | Jowar roti (roasted bread made from jowar flour) (70 g) | 77 ± 8 | – |
| Kiwi fruitb | 47 ± 4 | 6 | Pongal (rice and roasted green gram dal, pressure cooked), (250 g) | 90 ± 3 | 47 |
| Mango, riped | 60 ± 16 | 9 | Poori with potato masala (150 g) | 82 ± 2 | 34 |
| Orange | 45 ± 4 | 5 | Puttu (steamed rice with grated fresh coconut) with bengal gram curry, (250 g) | 79 ± 4 | 58 |
| Papaya, riped | 60 ± 16 | 17 | Upittu (150 g) | 67 ± 3 | 28 |
| Pear | 38 ± 2 | 4 | Wholegrain millet, pressure cooked | 68 ± 8 | – |
| Pineappleb | 51 | 8 | Dosa (parboiled and raw rice, soaked, ground, fermented and fried) with chutney, (150 g) | 77 ± 3 | 30 |
| Raisins | 66 ± 6 | 28 | Idli (parboiled and raw rice + black dal, soaked, ground, fermented, steamed) with chutney (250 g) | 77 ± 2 | 40 |
| Fructose (50 g) | 20 ± 5 | 2 | |||
| Sucrose (25 g)b | 110 ± 21 | 11 |
The glycemic load is estimated by multiplying the food’s listed glycemic index value with glucose as the reference food by the listed g carbohydrate per serving and dividing by 100
aThe average serving size was 120 g for all fresh fruits, 60 g for dried fruits (apricots, dates and raisins) and 10 g for fructose and sucrose
bPortions of the test food and reference food contained 25 g carbohydrate
cVariety: Australian dried dates
dPortions of the test food and reference food contained 75 g carbohydrates