Glycemic Index List of Fruits and Vegetables – Weight Loss For All

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Glycemic Index List of Fruits and Vegetables

The Glycemic Index (GI) food list below shows the Glycemic Index score for many different fruits and vegetables. The GI score for each food will dictate the speed at which the sugar will be absorbed. A low Glycemic index means the sugar will be absorbed slowly. The higher the GI score the quicker the sugar is absorbed into the blood. For reduced sugar craving and help with weight loss the lower the GI score the better.

Glycemic Index of Fruits

Fruit Glycemic Index Score Carbohydrates in gram (portion size 100gr.) G.I. Type
Apple 39 12 low
Apple Juice 40 10 low
Apricot 57 7.5 med
Banana 54 23 low-high
Cantaloupe Melon 65 3 med-high
Cherries 22 10 low
Fruit Drink from concentrate 66 high
Grapefruit 25 6 low
Grapefruit Juice 48 8 med
Grapes 46 15 low-med
Kiwi 52 9 med
Mango 56 14,5 med
Orange 44 6 med
Orange Juice 47 9 med
Peach 42 7 med
Pear 37 10 low
Pineapple 66 10 med-high
Pineapple Juice 46 10 med
Plum 38 9 low
Raisins 64 70 med-high
Strawberry 40 6 low
Sultanas 56 66 med
Watermelon 72 7 high

Glycemic Index of Vegetables

Vegetable (per 100 grams cooked) Glycemic Index Score Carbohydrates in gram (poriton size 100gr.) G.I. Type
Artichoke 15 2 low
Aspargus 14 1,5 low
Beet 63 8 high
Bell Peppers 10 2,5 low
Broccoli 10 1,5 low
Brussels spourts 16 4 low
Cabbage 10 2,5 low
Carrot 70 7 high
Cauliflower 15 2,5 low
Celery** 15 1 low
Green Beans 14 3,5 low
Lettuce (average) 10 1,7 low
Mushroom 10 0,5 low
Onion 10 4 low
Parsnip 98 11 high
Potato, boiled 56 16,5 med
Potato, chips (UK) 75 37 high
Potato, mashed 70 16 med
Potato, sweet 50 20 low-med
Swede 71 1 high
Sweet corn 55 19 med
Yam 50 32 low-med

Some GI or sugar values may be inaccurate and should only be used for general comparison purposes!
**Celery has also been shown to be negative calories.

The GI list also shows the carbohydrate content for each item as this is related somewhat to the glycemic load for the GI diet. However it does not necessarily mean that food with a high carbohydrate content will automatically mean a high GI score.

All foods on our GI tables are based on 100g (3.5 oz) of product. The portion size doesn’t change the Glycemic Index value, but it does count towards the quantity of sugar (carbs) for the item; the bigger the portion the more sugar you would be consuming. This standard portion size simply enables you to make a sugar comparison with other products in the same group, and the different foods listed on other GI tables. This means you can see which foods are high or low in carbohydrate content.

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