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  • 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

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