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 Bests of Low GI Foods:
Tortilla: A thin disk of  unleavened bread made from masa or wheat flour and baked on a hot surface.
  Food: Wheat tortilla (Mexican) Mexico
  Glycemic Index Value: 30
 
Glycemic Index Range:
Low
  Serve Size: 50
  Carb per Serve (g): 20.7
  Glycemic Load Value: 6.2

Revised  International Table of Glycemic Index(GI) and Glycemic Load (GL) - 2002
GI=Glycemic Index Vs Glucose   -  gr/s=grams/serve   -  GL=Glycemic Load per serve
Indigenous or Traditional Foods    GI    gr/s GL
AFRICAN
1 Brown beans (South Africa) 24±8 50 (dry) 6
2 Cassava, boiled, with salt (Kenya) 46 100 12
3 Ga kenkey, prepared from fermented cornmeal (Zea mays) (Ghana) 1 12±1 150 7
4 Gari, roasted cassava dough (Manihot utilissima) (Ghana) 1 56±3 100 15
5 Gram dhal (chana dal; South Africa) 5±3 50 (dry) 1
6 Maize meal porridge, unrefined, maize-meal:water = 1:3 (South Africa) 71±6 50 (dry) 25
Maize meal porridge, refined, maize-meal:water = 1:3 (South Africa) 74±7 50 (dry) 30
Maize meal porridge/gruel (Kenya) 109 50 (dry) 41
7 M'fino/Morogo, wild greens (South Africa) 68±8 120 34
8 Millet flour porridge/gruel (Kenya) 107
9 Unripe plantain (Musa paradisiaca) (Ghana) 1 40±4 120 (raw) 13
10 Yam (Dyscoria species) (Ghana) 1 66 150 23
ARABIC AND KURDISH
11 Hoummous (chickpea salad dip) 6±4 30 0
12 Kibbeh saynieh (made with lamb and burghul) 61±16 120 9
13 Lebanese bread (white, unleaved), hoummous, falafel and tabbouleh 86±12 120 39
14 Majadra (Syrian, lentils and rice) 24±5 250 10
15 Moroccan Couscous (stew of semolina, chickpeas, vegetables) 58±9 250 17
16 Stuffed Grapevine Leaves (rice and lamb stuffing with tomato sauce), Kurdish Dolmma 30±11 100 5
17 Tarhana soup (wheat flour, yoghurt, tomato, green pepper) 20
18 Kurdish bread, white wheat flour 87 30 15
19 Kurdish bread, whole wheat 49 30 8
20 Kurdish noodle soup 1 250 0
ASIAN
21 Broken rice, white, cooked in rice cooker (Lion foods, Bangkok, Thailand) 86±10 150 37
22 Butter rice, warm white rice and butter (Japan) 79 150 40
23 Curry rice (Japan) 67 150 41
24 Curry rice with cheese (Japan) 55 150 27
25 Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co., Bangkok, Thailand) 98±7 150 31
Glutinous rice NS (Esubi Shokuhin, Japan) 86 150 55
Mean of two studies 92±6 150 44
26 Glutinous rice ball with cut glutinous cake (mochi) (Japan) 48 75 14
27 Glutinous rice cake with dried sea algae (Japan) 83 75 32
28 Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan) 65 100 27
29 Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109±10 150 46
30 Low-protein white rice with dried sea algae (Japan) 70 150 42
31 Lungkow beanthread (National Cereals, Oils & Foodstuffs, Qingdao & Guangdong, China) 26 180 12
32 Lychee, canned in syrup, drained (Narcissus brand, China) 79±8 120 16
33 Mung bean noodles, dried, boiled (China) 39±9 180 18
34 Non-glutaminous rice flour, served warm with drink (Yamato Nousan, Japan) 68 100 34
35 Rice cracker, plain (Sakada, Japan) 91 30 23
36 Rice gruel with dried algae (Satou Co Ltd., Japan) 81 250 15
37 Rice noodles, dried, boiled (Thai World, Bangkok, Thailand) 61±6 180 23
38 Rice noodles, fresh, boiled (Sydney, NSW, Australia) 40±4 180 15
39 Rice vermicelli, Kongmoon (National Cereals, China) 58 180 22
40 Roasted rice ball (Satou Co Ltd., Japan) 77 75 21
41 Salted rice ball (Satou Co Ltd., Japan) 80 75 20
42 Soba noodles, instant, reheated in hot water, served with soup (Japan) 46 180 22
43 Stirfried vegetables, chicken and rice, home made (Australia) 73±17 360 55
44 Sushi, salmon ('I Love Sushi' chain store, Sydney, NSW, Australia) 2 48±8 100 17
Sushi, roasted sea algae, vinegar and rice (Japan) 55 100 20
Mean of two studies 52±4 100 19
45 Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, SA, Australia) 2 62±8 180 30
Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan) 48 180 23
Mean of two studies 55±7 180 26
46 White rice, dried sea algae and milk, eaten together (Japan) 57
White rice, dried sea algae and milk (milk eaten before rice) (Japan) 56
White rice, dried sea algae and milk (milk eaten after rice) (Japan) 55
Mean of three types 56±1 300 26
47 White rice with dried fish strip (okaka) (Japan) 79 150 40
48 White rice with fermented soybean (natto) (Japan) 56 150 24
49 White rice with instant miso soup (soybean paste soup) (Japan) 61 150 29
50 White rice with low-fat milk (Japan) 69 300 32
51 White rice and non-sugar yoghurt (yoghurt eaten before rice) (Japan) 59
White rice and non-sugar yoghurt eaten together (Japan) 58
Mean of two types 59±1 150 19
52 White rice with pickled vinegar and cucumber (pickled food eaten before rice) (Japan) 63
White rice with pickled vinegar and cucumber (pickled food eaten with rice) (Japan) 61
Mean of two types 62±1 150 27
53 White rice topped with raw egg and soy sauce (Japan) 72 150 26
54 White rice with roasted ground soybean (Japan) 56 150 29
55 White rice with salted dried plum (umeboshi) (Japan) 80 150 39
56 White rice with sea algae rolled in sheet of toasted sea algae (Japan) 77 150 39
ASIAN INDIAN
57 Amaranth, Amaranthus esculentum, popped, eaten with milk and 97±19 30 18
non-nutritive sweetener
58 Bajra (Penniseteum typhoideum),eaten as roasted bread made from bajra flour 55±13
Bajra (Penniseteum typhoideum) 49
Bajra (Penniseteum typhoideum) 67
Mean of three studies 57±5 75 (dry) 29
59 Banana, (Musa sapientum), Nendra variety, unripe, steamed 1 h 3 70±11 120 31
60 Barley (Hordeum vulgare) 48
Barley (Hordeum vulgare) 37
Mean in two groups of subjects 43±6 150 16
61 Bengal gram dhal, chickpea (chana dal) 11 150 4
62 Black gram, (Phaseolus mungo), soaked 12 h, stored moist 24 h, steamed 1 h 3 43±10 150 8
Chapatti
63 Chapatti, amaranth-wheat (25:75) composite flour, served with bottle gourd and tomato curry 66±10 60 20
64 Chapatti, amaranth-wheat (50:50) composite flour, served with bottle gourd and tomato curry 76±20 60 23
65 Chapatti, baisen 27
66 Chapatti, bajra 67
Chapatti, bajra 49
Mean in two groups of subjects 58±9
67 Chapatti, barley 37
Chapatti, barley 48
Mean in two groups of subjects 42±5
68 Chapatti, maize, (Zea mays) 64
Chapatti, maize, (Zea mays) 59
Mean in two groups of subjects 62±3
69 Chapatti, wheat, served with bottle gourd and tomato curry 66±9 60 21
70 Chapatti, flour from malted wheat, moth bean (Phaseolus aconitifolius) and 66±9 60 25
bengal gram (Cicer arietinum)
71 Chapatti, flour made from popped wheat, moth bean and bengal gram 40±8 60 14
72 Chapatti, flour from roller dried wheat, moth bean and bengal gram 60±9 60 23
73 Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal 81±4 200 41
Chapatti, wheat flour, thin, with green gram (Phaseolus aureus) dhal 44±3 200 22
Mean in two groups of subjects 63±19 200 32
Cheela (thin savoury pancake made from legume flour batter)
74 Cheela, bengal gram (Cicer arietinum) 42±1 150 12
Cheela, bengal gram (Cicer arietinum), fermented batter 36±1 150 10
75 Cheela, green gram (Phaseolus aureus) 45±1 150 12
Cheela, green gram (Phaseolus aureus), fermented batter 38±1 150 10
76 Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina 35±4
Dhokla, leavened, fermented, steamed cake; dehusked chickpea and wheat semolina 31±6
Mean in two groups of subjects 33±2 100 6
77 Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney 77±3 150 30
Dosai (parboiled and raw rice, soaked, ground, fermented and fried) with chutney 55±2 150 22
Mean in two groups of subjects 66±11 150 26
78 Green gram, (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h 3 38±14 150 6
79 Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked 57±6 80 (dry) 29
80 Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked 78±12 78 (dry) 39
81 Horse gram, (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h 3 51±11 150 15
82 Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney 77±2 250 40
Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, steamed) with chutney 60±2 250 31
Mean in two groups of subjects 69±9 250 36
83 Jowar, roasted bread made from Jowar flour (Sorghum vulgare) 77±8 70 (dry) 39
84 Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) 24±4
in hot sweet syrup
Laddu (popped amaranth, foxtail millet, roasted legume powder, fenugreek seeds) 29±4
in hot sweet syrup
Mean in two groups of subjects 27±3 50 8
85 Lentil and cauliflower curry with rice (Australia) 60±10 360 31
86 Millet/Ragi, (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h 3 68±10 150 23
87 Millet/Ragi (Eleucine coracana) 3 84 70 (dry) 42
Millet/Ragi (Eleucine coracana) flour eaten as roasted bread 104±13 70 (dry) 52
mean of two studies 94±10
88 Pongal (rice and roasted green gram dhal, pressure cooked) 90±3
Pongal (rice and roasted green gram dhal, pressure cooked) 45±2
Mean in two groups of subjects 68±23 250 35
89 Poori (deep-fried wheat flour dough) with potato palya (mashed potato) 82±2
Poori (deep-fried wheat flour dough) with potato palya (mashed potato) 57±1
Mean in two groups of subjects 70±13 150 28
90 Rajmah, Phaseolus vulgaris 19 150 6
91 Rice, (Oryza Sativa) boiled served with bottle gourd and tomato curry 69±15 150 26
92 Semolina
Semolina (Triticum aestivum), steamed 55±9 67 (dry) 28
Semolina (Triticum aestivum), pre-roasted 76±6 67 (dry) 38
Semolina (Triticum aestivum) with fermented black gram dhal (Phaseolus mungo) 46±12 71 (dry) 23
Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus) 62±20 71 (dry) 31
Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum) 54±7 71 (dry) 27
93 Tapioca (Manihot utilissima), steamed 1h 3 70±10 250 12
94 Varagu (Paspalum scorbiculatum), pressure cooked 15lb 12-15 min 68±8 76 (dry) 34
95 Upittu (roasted semolina and onions, cooked in water) 67±3
Upittu (roasted semolina and onions, cooked in water) 69±4
Mean in two groups of subjects 68±1 150 28
96 Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) 18±3
Uppuma kedgeree (millet, legumes, fenugreek seeds; roasted and cooked in water) 19±3
Mean in two groups of subjects 18±1 150 6
AUSTRALIAN ABORIGINAL
97 Acacia aneura, mulga seed, roasted, wet ground to paste 2 8 50 1
98 Acacia coriacea, desert oak,seed bread 2 46 75 11
99 Araucaria bidwillii, bunya tree nut, baked 10 min 2 47 50 7
100 Bush honey, sugar bag 2 43 30 11
101 Castanospermum australe, blackbean seed, sliced, soaked 1 wk, pounded and baked 2 8 50 1
102 Dioscorea bulbifera, cheeky yam, peeled, sliced, soaked 2 d, baked 15 min 2 34 150 12
103 Macrozamia communis, cycad palm seed, sliced, soaked 1 wk, pounded, baked 2 40±2 50 10
PACIFIC ISLANDERS
104 Breadfruit (Artocarpus altilis) (Australia) 2 68 120 18
105 Banana/plantain, green
Green banana, boiled (New Zealand) 38±10 120 8
106 Sweet Potato
Sweet potato, Ipomoea batatas (Australia) 44 150 11
Sweet potato, kumara (New Zealand) 77±12 150 19
Sweet potato, kumara (New Zealand) 78±6 150 20
mean of three studies 66±11 150 17
107 Taro
Taro (Colocasia esculenta) peeled, boiled (Australia) 54
Taro, peeled, boiled (New Zealand) 56±12
mean of two studies 55±1 150 4
108 Yam
Yam, peeled, boiled (New Zealand) 25±4
Yam, peeled, boiled (New Zealand) 35±5
mean of two groups of subjects 30±5 150 13
ISRAELI
109 Melawach (dough made from white wheat flour and butter, fried) 61±10
Melawach 71±7
mean of two studies 66±5 115 35
110 Melawach + 15 g locust bean (Ceratonia siliqua) fiber (soluble) 31±6 130 16
111 Melawach + 15 g maize cob fiber (insoluble) 59±10 130 31
112 Melawach + 15 g lupin (Lupinus albus) fiber 72±10 130 38
PIMA INDIAN
113 Acorns, stewed with venison (Quercus emoryi) 2 16±1 100 1
114 Cactus jam (Stenocereus thurberi) 91 30 18
115 Corn hominy (Zea mays) 2 40±5 150 12
116 Fruit Leather (Stenocereus thurberi) 70 30 17
117 Lima beans broth (Phaseolus lunatus) 2 36±3 250 12
118 Mesquite cakes (Prosopis velutina) 2 25±3 60 1
119 Tortilla (Zea mays and Olneya tesota) 38 60 9
120 White teparies broth (Phaseolus acutifolius) 2 31±3 250 10
121 Yellow teparies broth (Phaseolus acutifolius)2 29±3 250 8
LATIN AMERICAN
122 Arepa, corn bread cake, made with corn flour (Mexico) 72 100 31
123 Arepa, made from ordinary dehulled dent corn flour (25% amylose) 4,5 81 100 35
124 Arepa, made from dehulled high-amylose (70%) corn flour 4,5 44 100 11
125 Black Beans 30 150 7
126 Brown Beans 38 150 9
127 Corn tortilla (Mexican) 52 50 12
128 Corn tortilla, served with refried mashed pinto beans and tomato sauce (Mexican) 39 100 9
129 Corn tortilla, fried, with mashed potato, fresh tomato and lettuce (Mexican) 78 100 11
130 Nopal (prickly pear cactus) 7 100 0
131 Pinto beans, boiled in salted water 14 150 4
132 Wheat tortilla (Mexican) 30 50 8
133 Wheat tortilla served with refried pinto beans and tomato sauce (Mexican) 28 100 5
Footnotes:
    1- Eaten as part of a mixed meal with fish, tomato, and onion sauce.
    2- Portions of the test food and the reference food contained 25 g carbohydrate.
    3- Both the test food and the reference food contained 75 g carbohydrate.
    4- GI calculated by using a mathematical formula based on results from an in vitro starch hydrolysis assay.
    5- Both the test food and the reference food contained 45 g carbohydrate.
 
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