In this article, we will provide you with a High Glycaemic Index Foods List PDF. We will also provide you with valuable information regarding the Glycaemic Index and health. So, let us begin with learning what the Glycaemic Index really is. A glycemic index is a score that tells how much a diet is affecting your glucose or blood sugar level. The higher the score, the more it is affecting your level of blood sugar. It is crucial for a lot of people who are very conscious about their height to learn GI. If you are one of those, then you have come to the perfect place.
Contents
Download High Glycaemic Index Foods List PDF Here
Before bringing you the link to download the PDF, let us learn more about the Glycaemic Index deeply. But first, you should know that the Glycaemic index is no way decide your diet. It is one of the things that help you make your diet plan. The main purpose of this Index is to help people eat foods that contain carbohydrates to avoid large dumb in large sugar levels.
Certainly! It seems you want the data to be separated into two tables, one for high glycemic index foods and another for moderate glycemic index foods. Here’s the shuffled data:
High Glycaemic Index Foods:
| S.No. | Food Group | Food | Glycemic Index |
|---|---|---|---|
| 1 | Cereals | White rice | 73 |
| 2 | Puffed rice | 82 | |
| 3 | Bread | 75 | |
| 4 | Instant oats | 83 | |
| 5 | Jowar | 77 | |
| 6 | Wheat | 74 | |
| 7 | Refined flour (Maida) | 71 | |
| 8 | Vegetables | White potato | 78 |
| 9 | Pumpkin | 75 | |
| 10 | Fruits | Grapes | 59 |
| 11 | Watermelon | 76 | |
| 12 | Muskmelon | 65 | |
| 13 | Others | Jaggery | 84.4 |
| 14 | Cake | ||
| 15 | Cornflakes | 93 | |
| 16 | Cookies | 70 (approx.) |
Indian Foods with Moderate Glycemic Index:
| S.No. | Food Group | Food | Glycemic Index |
|---|---|---|---|
| 1 | Cereals | Muesli | 57 |
| 2 | Rye | 64 | |
| 3 | Brown rice | 50 | |
| 4 | Couscous | 65 | |
| 5 | Basmati rice | 55 | |
| 6 | Vegetables | Yam | 54 |
| 7 | Beetroot | 61 | |
| 8 | Sweet potato | 70 | |
| 9 | Fruits | Papaya | 60 |
| 10 | Cantaloupe | 65 | |
| 11 | Pineapple | 59 | |
| 12 | Raisins | 64 | |
| 13 | Dairy products | Ice-cream | 57 |
| 14 | Others | Honey | 61 |
| 15 | Table Sugar | 63 | |
| 16 | Brown sugar | 64 | |
| 17 | Noodles | 53 | |
| 18 | Soft drinks | 65 |
You do not have to roam around a lot of web pages in order to download this pdf. All you have to do is click the given link in order to go to your desired content. If, for some reason, the link does not work, try again after refreshing the webpage.
List of Foods Containing High Glycaemic Index
Now, let us have a look at the list of foods that contain a high Glycaemic Index. If you eat these foods in large amounts, it can cause some health issues. It is always wise to ask your doctor about the correct diet plan and health issues. Here is the list of foods:
- Rice
- White Wheat Bread
- Whole Wheat Bread
- Cakes
- Cookies
- Sweet Treats
- Fries
- Potatoes
- Chips
- Rice Crackers
- Pineapple
- Watermelon
- Fruit Yogurts
If food has a high GI score, it does not mean it must be unhealthy. Watermelon has a high GI score, and it is in no way, unhealthy for a person. If you want to achieve your fitness goals, then you should not rely on GI, instead, you should follow a proper healthy and balanced diet.
When to Follow a GI Diet?
Well, there can be some reasons behind your decision of choosing to follow a GI diet. Some of those reasons could be:
- You are looking to lose weight.
- You are looking to maintain your weight.
- You are more conscious about what you are eating.
- You want to maintain your blood sugar levels.
If you have any one of the goals above, then you can follow a GI diet. But it is also crucial to seek help from an expert.
If you make your diet well, then it can help you achieve great goals, such as improving your fitness, maintaining a healthy weight, and more. If you have any health issues, then ask your doctor first if you should follow a certain type of diet.
Final Words
We hope that you liked our article High Glycaemic Index Foods List PDF. If you follow a diet properly, then it does not take much time to bring the results. Being conscious about what you eat is a great way to remain healthy and achieve fitness goals. If you face any issues, then www.TheDarshika.com always brings informative articles like this in order to help you. We will continue to provide quality content to help our readers live a healthy life.
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