Glycemic Index and Glycemic Load: Traditional Foods (Asian)

Posted by .(JavaScript must be enabled to view this email address)
Friday, August 20, 2004 1:05 am Email this article
Below is a table with the glycemic index and glycemic loads of traditional foods (Asian).

High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

Low glycemic index foods reduce calorie intake and are associated with lower body weights.

Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

A more complete description of glycemic index and glycemic load can be found here.

     

Glycemic Index and Glycemic Load of Traditional Foods of Ethnic Groups (Asian)
INDIGENOUS OR TRADITIONAL FOODS OF DIFFERENT ETHNIC GROUPS	Glycemic   Index	Glycemic     Load	Serving   size	Available   carbohydrate
	(Glucose = 100)	(per serving)	grams	grams per serving
Asian
638 Broken rice, white, cooked in rice cooker (Lion Foods, Thailand)	86 ± 10	37	150	43
639 Butter rice, warm white rice and butter (Japan)	79	40	150	51
640 Curry rice (Japan)	67	41	150	61
641 Curry rice with cheese (Japan)	55	27	150	49
642 Glutinous rice
Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Co, Bangkok, Thailand)	98 ± 7	31	150	32
Glutinous rice NS (Esubi Shokuhin, Japan)	86	55	150	65
Average of 2 studies	92 ± 6	44	150	48
643 Glutinous rice ball with cut glutinous cake (mochi) (Japan)	48	14	75	28
644 Glutinous rice cake with dried sea algae (Japan)	83	32	75	39
645 Glutaminous rice flour, instant, served warm with roasted ground soybean (Japan)	65	27	100	41
646 Jasmine rice, white, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)	109 ± 10	46	150	42
647 Low-protein white rice with dried sea algae (Japan)	70	42	150	60
648 Lungkow bean thread (National Cereals, Oils and Foodstuffs, China)	26	12	180	45
649 Lychee, canned in syrup, drained (Narcissus brand, China)	79 ± 8	16	120	20
650 Mung bean noodles, dried, boiled (China)	39 ± 9	18	180	45
651 Nonglutaminous rice flour, served warm (Narcissus brand, China)	68	34	100	50
652 Rice cracker, plain (Sakada, Japan)	91	23	30	25
653 Rice gruel with dried algae (Satou Co	81	15	250	19
654 Rice noodles, dried, boiled (Thai World, Bangkok, Thailand)	61 ± 6	23	180	39
655 Rice noodles, fresh, boiled (Australia)	40 ± 4	15	180	39
656 Rice vermicelli, Kongmoon (National Cereals, China)	58	22	180	39
657 Roasted rice ball (Satou Co Ltd, Japan)	77	21	75	27
658 Salted rice ball (Satou Co Ltd, Japan)	80	20	75	26
659 Soba noodles, instant, reheated in hot water, served with soup (Japan)	46	22	180	49
660 Stir-fried vegetables, chicken and rice, homemade (Australia)	73 ± 17	55	360	75
661 Sushi
Sushi, salmon (I Love Sushi; Australia)	48 ± 8	17	100	36
Sushi, roasted sea algae, vinegar and rice (Japan)	55	20	100	37
Average of 2 studies	52 ± 4	19	100	37
662 Udon noodles
Udon noodles, fresh, reheated (Fantastic, Windsor Gardens, Australia)	62 ± 8	30	180	48
Udon noodles, instant, with sauce and fried bean curd (Nishin Shokuhin, Japan)	48	23	180	47
Average of 2 studies	55 ± 7	26	180	48
663 White rice, dried sea algae and milk
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	—	—	—
Average of 3 types	56 ± 1	26	300	47
664 White rice with dried fish strip (okaka) (Japan)	79	40	150	50
665 White rice with fermented soybean sp; (natto) (Japan)	56	24	150	43
666 White rice with instant miso soup sp; (soybean paste soup) (Japan)	61	29	150	47
667 White rice with low-fat milk (Japan)	69	32	300	47
668 White rice and nonsugar yogurt
White rice and nonsugar yogurt eaten before rice (Japan)	59	—	—	—
White rice and nonsugar yogurt eaten together (Japan)	58	—	—	—
Average of 2 types	59 ± 1	19	150	32
669 White rice with pickled vinegar and cucumber
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	—	—	—
Average of 2 types	62 ± 1	27	150	43
670 White rice topped with raw egg and soy sauce (Japan)	72	26	150	36
671 White rice with roasted ground soybean (Japan)	56	29	150	51
672 White rice with salted dried plum (umeboshi) (Japan)	80	39	150	49
673 White rice with sea algae rolled in sheet of toasted sea algae (Japan)	77	39	150	51
Asian Indian
674 Amaranth (Amaranthus esculentum), popped, eaten with milk and nonnutritive sweetener	97 ± 19	18	30	19
675 Bajra
Bajra (Penniseteum typhoideum), eaten as roasted bread made from bajra flour	55 ± 13	—	—	—
Bajra (Penniseteum typhoideum)	49	—	—	—
Bajra (Penniseteum typhoideum)	67	—	—	—
Average of 3 studies	57 ± 5	29	75 (dry)	50
676 Banana (Musa sapientum), Nendra variety, unripe, steamed 1 h	70 ± 11	31	120	45
677 Barley
Barley (Hordeum vulgare)	48	—	—	—
695 Green gram (Phaseolus aureus), soaked 12 h, stored moist 24 h, steamed 1 h	38 ± 14	6	150	17
696 Green gram, whole with varagu (Paspalum scorbiculatum), pressure cooked	57 ± 6	29	80	50
697 Green gram dhal with varagu (Paspalum scorbiculatum), pressure cooked	78 ± 12	39	78 (dry)	50
698 Horse gram (Dolichos biflorus) soaked 12 h, stored moist 24 h, steamed 1 h	51 ± 11	15	150	29
699 Idli
Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, and steamed) with chutney	77 ± 2	40	250	52
Idli (parboiled and raw rice + black dhal, soaked, ground, fermented, and steamed) with chutney	60 ± 2	31	250	52
Average of 2 groups of subjects	69 ± 9	36	250	52
700 Jowar, roasted bread made from Jowar flour (Sorghum vulgare)	77 ± 8	39	70 (dry)	50
701 Laddu
Laddu (popped amaranth, foxtail millet, roasted legume powder, and fenugreek seeds) in hot sweet syrup	24 ± 4	—	—	—
Laddu (popped amaranth, foxtail millet, roasted legume powder, and fenugreek seeds) in hot sweet syrup	29 ± 4	—	—	—
Average of 2 groups of subjects	27 ± 3	8	50	31
702 Lentil and cauliflower curry with rice (Australia)	60 ± 10	31	360	51
703 Millet/Ragi (Eleucine coracana), dehusked, soaked 12 h, stored moist 24 h, steamed 1 h	68 ± 10	23	150	34
703 Millet/Ragi
Millet/Ragi (Eleucine coracana)	84	42	70	50 (dry)
Millet/Ragi (Eleucine coracana) flour eaten as roasted bread	104 ± 13	52	70 (dry)	50
Average of 2 studies	94 ± 10	—	—	—
705 Pongal
Pongal (rice and roasted green gram dhal, pressure cooked)	90 ± 3	—	—	—
Pongal (rice and roasted green gram dhal, pressure cooked)	45 ± 2	—	—	—
Average of 2 groups of subjects	68 ± 23	35	250	52
706 Poori
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	—	—	—
Average of 2 groups of subjects	70 ± 13	28	150	41
707 Rajmah (Phaseolus vulgaris)	19	6	150	30
708 Rice (Oryza sativa) boiled served with with potato palya (mashed potato)	69 ± 15	26	150	38
709 Semolina
Semolina (Triticum aestivum), steamed	55 ± 9	28	67 (dry)	50
Semolina (Triticum aestivum), preroasted	76 ± 6	38	67 (dry)	50
Semolina (Triticum aestivum) with
fermented black gram dhal (Phaseolus mungo)	46 ± 12	23	71 (dry)	50
Semolina (Triticum aestivum) with fermented green gram dhal (Phaseolus aureus)	62 ± 20	31	71 (dry)	50
Semolina (Triticum aestivum) with fermented bengal gram dhal (Cicer arietum)	54 ± 7	27	71 (dry)	50
710 Tapioca (Manihot utilissima), steamed 1 h	70 ± 10	12	250	18
711 Varagu (Paspalum scorbiculatum), pressure cooked 15 lb 12–15 min	68 ± 8	34	76 (dry)	50
712 Upittu
Upittu (roasted semolina and onions, cooked in water)	67 ± 3	—	—	—
Upittu (roasted semolina and onions, cooked in water)	69 ± 4	—	—	—
Average of 2 groups of subjects	68 ± 1	28	150	42
713 Uppuma kedgeree
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	—	—	—
Average of 2 groups of subjects	18 ± 1	6	150	33

Articles on the same subject can be found here:

• Glycemic Index Tables