The Glycemic Index Database - GI of Foods Listing: Glycemic Index Traditional Foods

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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