The glycaemic index (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.

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.

The table below groups common carbohydrate foods according to their GI value. Choose those with a lower GI for your meals.

Foods

GI

Choose more of these

Starchy staples. Wholemeal pasta (boiled), oat bran, muesli, pearled barley, noodles

Whole fruit. Apple, peach, pear, orange, kiwi, grapefruit, prune, berry, mango, pineapple

Vegetables. Green leafy vegetable, broccoli, tomato, onion, mushroom, carrot, pea, corn

Beans and nuts. Legume, chickpea, lentil, kidney bean, red bean, green bean, soy bean, baked bean, cashew nut, peanut

Dairy products. Milk (low fat), yoghurt (low fat), ice-cream

Snacks. Corn chip (plain), popcorn (plain), peanut, snickers bar

Beverage. Water

LOW

0 to 55

Starchy staples. Brown rice, basmati rice, wholemeal bread, rye bread, pita bread, quick oats, rolled oats, couscous, pasta

Whole fruit. Banana, grape, papaya, lychee

Snacks. Raisin

MEDIUM

56 to 69

Choose less of these

Starchy staples. White rice, nasi lemak, mee goreng, red bean pau, white bread, bagel, corn flakes, puffed rice, instant oats

Whole fruit. Melon

Vegetables. Potato (baked, boiled or mashed), sweet potato, pumpkin

Snacks. Pretzel, rice cake, cracker, dried dates

HIGH

70 to 100

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Sources:
  1. Khoo Teck Phuat Hospital: https://www.ktph.com.sg/healthlibrary/Documents/Nutr%20Posters/KTPH_%5BColour%5D%20Glycaemic%20Index%20of%20Common%20Foods%20%28E%29.pdf
  2. FOCOS: https://focos.hpb.gov.sg/eservices/ENCF/
  3. Diabetes Canada:
    https://guidelines.diabetes.ca/GuideLines/media/Docs/cpg/glycemic-index-food-guide.pdf
  4. Queensland (Australia Government):
    https://www.health.qld.gov.au/__data/assets/pdf_file/0026/143567/paeds_gi.pdf
  5. Harvard School of Public Health:
    http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods
  6. Henry, C.J., Quek, R.Y.C., Kaur, B. etal. A glycaemic index compendium of non-western foods. Nutr. Diabetes 11, 2 (2021). https://doi.org/10.1038/s41387-020-00145-w



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