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Glycemic Index and Glycemic Load: Traditional Foods (Asian)
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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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