Find out what is the glycaemic index of common foods so you can better manage your blood glucose.
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<span style="color:#0000ff;"> glycaemic index</span></a> (or GI for short) ranks carbohydrate containing foods on a scale from one to 100 based on how quickly and how much they raise blood glucose after eating.<p>Foods that cause the most rapid rise in blood glucose are given higher GI values, while those that cause more gradual rise in blood glucose are given lower GI values.</p><p>The table below groups common carbohydrate foods according to their GI value. Choose those with a lower GI for your meals.</p><div class="table-responsive" id="Table of GI for Common Food"><table cellspacing="0" width="100%" class="ms-rteTable-default table" style="display:block;border:none;"><thead><tr><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>
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<strong>Foods</strong></p></td><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>
<strong>GI</strong></p></td></tr></thead><tbody><tr><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>Choose more of these</p></td><td class="ms-rteTable-default" style="display:table-cell;width:60%;"><p>
<strong>Starchy staples.</strong> Wholemeal pasta (boiled), rolled oats, oat bran, muesli, pearled barley</p><p>
<strong>Whole fruit.</strong> Apple, peach, pear, orange, kiwi, grapefruit, prune, berry, mango</p><p>
<strong>Vegetables.</strong> Green leafy vegetable, broccoli, tomato, onion, mushroom, carrot, pea, corn, mushroom, chilli</p><p>
<strong>Beans and nuts.</strong> Legume, chickpea, lentil, kidney bean, red bean, green bean, soy bean, baked bean, cashew nut, almond, peanut</p><p>
<strong>Dairy products.</strong> Milk (low fat), yoghurt (low fat), cheese</p><p>
<strong>Snacks.</strong> Corn chip (plain), popcorn (plain), peanut, snickers bar, dried date</p><p>
<strong>Beverage.</strong> Water</p></td><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>
<strong style="color:#008000;">LOW</strong></p><p>0 to 55</p></td></tr><tr><td class="ms-rteTable-default" style="display:table-cell;width:20%;"></td><td class="ms-rteTable-default" style="display:table-cell;width:60%;"><p>
<strong>Starchy staples.</strong> Brown rice, basmati rice, wholemeal bread, rye bread, pita bread, quick oats, couscous, pasta</p><p>
<strong>Whole fruit.</strong> Banana, grape, papaya, lychee</p><p>
<strong>Vegetables.</strong> Yam</p><p>
<strong>Dairy products.</strong> Ice-cream</p><p>
<strong>Snacks.</strong> Raisin</p><p>
<strong>Beverages.</strong> Fruit juice, table sugar</p></td><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>
<strong style="color:#ffa500;">MEDIUM</strong></p><p>56 to 69</p></td></tr><tr><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>Choose less of these</p></td><td class="ms-rteTable-default" style="display:table-cell;width:60%;"><p>
<strong>Starchy staples.</strong> White rice, white bread, noodles, bagel, corn flakes, puffed rice, instant oats</p><p>
<strong>Whole fruit.</strong> Melon, pineapple</p><p>
<strong>Vegetables.</strong> Potato (baked, boiled or mashed), pumpkin, sweet potato</p><p>
<strong>Snacks.</strong> Pretzel, rice cake, cracker, dates</p><p>
<strong>Beverages.</strong> Honey, soft drink</p></td><td class="ms-rteTable-default" style="display:table-cell;width:20%;"><p>
<strong style="color:#ff0000;">HIGH</strong></p><p>70 to 100</p></td></tr></tbody></table></div><p><strong>Read these next:</strong></p><ul><strong>
<li><a title="Eat Well, Live Well" href="https://www.healthhub.sg/live-healthy/619/Eating%20and%20living%20well">Eat Well, Live Well</a></li>
<li><a title="Diabetes: Diet and Lifestyle" href="https://www.healthhub.sg/live-healthy/886/diabetes-diet-and-lifestyle">Diabetes: Diet and Lifestyle</a></li>
<li><a title="Your Guide to Healthy Eating for Managing Diabetes" href="https://www.healthhub.sg/live-healthy/838/healthy-eating-for-managing-diabetes">Your Guide to Healthy Eating for Managing Diabetes</a></li>
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The GI Values of Common Foods
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