Have been trying to get the table in but blogger seems to be having some trouble with the word format. If you are not able to make out something, or are confused about the breaks in between, please copy-paste the table in Word. Hopefully, I can think of some way to post this in a more accessible version.
| Fruit | Serving | Calories | GI | GL | Carbs (grams) | How much makes one serving |
| Apple (Raw) Apple Juice Apricot Banana Blueberry Cantaloupe Cherry Coconut meat Coconut water Custard apple Cranberry Dates Fig Grapes, Green (Raw) Grapes, Black (Raw) Grapefruit Guava Honeydew Jackfruit Kiwi fruit Lemon Lychee Mango Orange Orange juice Papaya Passion fruit, purple Pear Persimmon Pineapple Plum Pomegranate Prune, dehydrated Rambutan, canned Strawberries Strawberry guava Tangerine Watermelon | 125 g 248 g 35 g 120 g 148 g 117 g 117 g 80 g 240 g 100 g 95 g 100 g 100 g 104 g 120 g 123 g 55 g 170 g 165 g 91 g 47 g 90 g 100 g 131 g 248 g 140 g 18 g 178 g 25 g 84 g 66 g 154 g 132 g 150 g 120 g 6 g 88 g 122 g | 65 117 17 105 84 60 74 283 46 101 44 277 74 104 52 37 61 155 56 12 60 65 62 112 55 17 103 32 40 30 105 447 123 40 4 47 37 | 38 40 57 52 22 65 22 NA NA NA NA NA NA 46 59 NA 57 NA NA NA NA NA 51 42 53 56 NA 38 NA 66 39 NA NA NA 22 NA NA 72 | 5 11 2 12 4 8 4 1 2 6 1 20 3 12 10.5 2 3 2 9 2 0 6 8 5 13 6 1 8 2 6 3 6 39 6 0 0 2 6 | 17 29 4 23.9 21 14 19 12 9 25 12 75 19 27 13 8 15 40 14 4 20 17 15 26 14 4 28 8 11 8 26 118 31 10 1 12 9 | 1 cup chopped 1 cup 1 fruit 1 medium sized 1 cup 1 cup chopped 1 cup, with pits 1 cup shredded 1 cup 1 small fruit 1 cup, whole 5 dates, pitted 2 medium 1 cup 30 grapes Half a fruit 1 fruit 1 cup diced 1 cup, sliced 1 large fruit Juice from one 10 fruit Half a fruit Half a cup, diced 1 medium sized 1 cup 1 cup diced 1 fruit 1 medium 1 fruit 1 medium slice 1 medium 1 medium 1 cup 1 cup, drained 10 medium sized 1 small fruit 1 medium 10 cubed pieces |
Before starting off on a diet to control your blood sugar levels, I think it is very useful to have an idea about Glycemic Index. Given below is a link to very detailed information about glycemic index:
http://www.glycemicindex.com/
A brief account of what the above page mentions:
"Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss."
Glycemic index is a method used for ranking foods based on their ability to increase blood glucose levels (sugar levels) after consumption.
What is good? Eating foods with a low glycemic index is good. Foods with glycemic index below 70 are said to be good for you, best are below 50/ 55.
How is glycemic index measured: increase in fasting blood glucose levels are measured after consumption of various foods and compared with the levels caused by pure glucose (sugar). Glucose is considered to have a glycemic index of 100.
Glycemic Load: This uses glycemic index values and standardizes the values based on how well the body can handle that particular food. Glycemic loads below 20 are considered good and below 10 are considered great. However, for individuals trying to maintain healthy diets, they suggest using both glycemic index and carbohydrate levels to determine suitability and control portion sizes rather than go by glycemic load alone. Some foods may have a low glycemic load but may yet have high carb content.
What you should know: since GI is an index, doubling portion sizes doesn't double GI values, but it does doubles your total carbohydrate intake!
To check for the glycemic index or glycemic load of common foods, use this link and click on GI Database
For answers to common questions, click the above link and chose FAQ's.
I am working on a chart of GI's for foods commonly eaten by Indians, and will try and put it up asap.
