SOME FOODS ITEMS TO CONTROL OBESITY/ BP/DIABETES/ HEART PROBLEMS. PHYSICAL EXERCISE OR WALKING MUST.
NOTE: Make vegetables and fruits the main food and cereals and millets the least supplements.
There are three kinds of food lists posted in this blog. 1) food list based on glycemic load, 2) food list based on glycemic index and 3) food list in alphabetical order.
1) FOOD LIST BASED ON GLYCEMIC LOAD
1) The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after eating it.
2) One unit of glycemic load approximates the effect of consuming one gram of glucose.
3) Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels.
4) Glycemic load is based on the glycemic index (GI), and is calculated by multiplying the grams of available carbohydrate in the food by the food's glycemic index, and then dividing by 100.
MORE PREFERABE FOOD ITEMS (117 food items) Low Glycemic Load: 0 to 10
1) GL 0 & GI 0: Water (avg 3 Lt per day)
2) GL 0 & GI 0: olive oil (original, not for frying)
3) GL 0 & GI 0: sesame oil (not for frying)
4) GL 0 & GI 0: Almond (badam)
5) GL 0: GI 0: Coffee, tea (sugarless)
6) GL 0 & GI 0: egg (boiled)
7) GL0 & GI 0: fish (boiled, smoked), fry is unhealthy
8) GL 0 & GI 0: prawns, shrimps, crustaceans (boiled), fry is unhealthy
9) GL 0 & GI 0: chicken (boiled or roasted skinless country chicken), fry is unhealthy
10) GL 0 & GI 0: organ meat, fry is unhealthy
11) GL 0 & GI 0: Beef, fry is unhealthy
12) GL 0 & GI 0: red meat boiled or roasted (avoid in case of BP, heart & kidney problems), fry is unhealthy
13) GL 0 & GI 0: Ghee, Vanaspati (avoid in case of BP, heart & kidney problems)
14) GL 0 & GI 1: ajwan, vamu (caraway) medicinal
15) GL 0 & GI 2: musk melon seeds
16) GL 0 & GI 2: elaichi (cardamom) medicinal
17) GL 0 & GI 2: loang (cloves) medicinal
18) GL 0 & GI 2: patta (cinnamon) one of the best to reduce blood glucose levels
19) GL 0 & G 2-4: kale (avoid in case of thyroid problems)
20) GL 0 & GI 3: Stevia (sweetener) sugar alternative
21) GL 0 & GI 4: zeera (cumin) medicinal
22) GL 0 & GI 4: karela. (bitter gourd) one of the best to reduce blood glucose levels
23) GL 0 & GI 5: vinegar
24) GL 0 & GI 5: kandori (little gourd)
25) GL 0 & GI 5: lamba kaddu (bottle gourd)
26) GL 0 & GI 5: turai (ridge gourd)
27) GL 0 & GI 6: Raya(n) (sesame, mustard) medicinal
28) GL 0 & GI 6: watermelon seeds
29) GL 0 & GI 7: kalonji (black cumin, Fennel) one of the best to reduce blood glucose levels
30) GL 0 & GI 7: sunflower seeds
31) GL 0 & GI 7: Lettuce (avoid in case of thyroid problems)
32) GL 0 & GI 10: Mushrooms. Best alternative to meat with vitamin B12 and vitamin D
33) GL 0 & GI 10: broccoli (avoid in case of thyroid problems)
34) GL 0 & GI 10: cabbage (avoid in case of thyroid problems)
35) GL 0 & GI 10: Jamun (blue berry)
36) GL 0 & GI 10: drumstick
37) GL 0 & GI 12: palak (spinach) (avoid in case of kidney or thyroid problems)
38) GL 0 & GI 15: kheera (cucumber)
39) GL 0 & GI 30: cheese
40) GL 1 & GI 10: capsicum
41) GL 1 & GI 10: Mint (pudina), medicinal
42) GL 1 & GI 10: drumstick leaves
43) GL 1 & GI 10: leafy greens
44) GL 1 & GI 10: Gongura (Hibiscus)
45) GL 1 & GI 10: Methi leaves, medicinal
46) GL 1 & GI 10: neem leaves, medicinal
47) GL 1 & GI 10: onion, medicinal
48) GL 1 & GI 10: garlic, medicinal
49) GL 1 & GI 10: somph (fennel), medicinal
50) GL 1 & GI 13: Kidney beans
51) GL 1 & GI 15: olives, medicinal
52) GL 1 & GI 15: cauliflower (avoid in case of thyroid problems)
53) GL 1 & GI 15: Radish
54) GL 1 & GI 15: Aloe (juice) (medicinal in small amounts)
55) GL 1 & GI 15: Asparagus
56) GL 1 & GI 15: Celery (avoid in case of thyroid problems)
57) GL 1 & GI 15: parsley (avoid in case of thyroid problems)
58) GL 1 & GI 15: green beans
59) GL 1 & GI 18: brinjal (egg plant, aubergine)
60) GL 1 & GI 20: haldi (turmeric), medicinal
61) GL 1 & GI 20: Acid lime (neembu) (avoid in case of kidney problems)
62) GL 1 & GI 25: Milk, wholesome food
63) GL 1 & GI 30: butter milk
64) GL 1 & GI 30: tomato (avoid in case of kidney problems)
65) GL 1 & GI 30: pickles (salt is an issue. Take in a very small quantity)
66) GL 1 & GI 33: curd
67) GL 1 & GI 40: Strawberry
68) GL 2 & GI 14: groundnut (peanuts), may be allergic to some people
69) GL 2 & GI 15: amla (goose berry), medicinal
70) GL 2 & GI 15: walnut (akhrot)
71) GL 2 & GI 15: guava, one of the best to reduce blood glucose levels
72) GL 2 & GI 19: Fructose
73) GL 2 & GI 20: lemon (avoid in case of kidney problems)
74) GL 2 & GI 22: Peach
75) GL 2 & GI 22: dry peas, may be allergic to some people
76) GL 2 & GI 30: Chickpea dried boiled
77) GL 2 & GI 32: bhindi (okra, lady's finger), one of the best to reduce blood glucose levels
78) GL 3 & GI 15: ginger, medicinal
79) GL 3 & GI 18: pomegranate
80) GL 3 & GI 22: cherries
81) GL 3 & GI 25: grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems)
82) GL 3 & GI 30: mandarin (Kamala) (avoid in case of kidney problems)
83) GL 3 & GI 36: Carambola (starfruit)
84) GL 4 & GI 15: Ice fruit, Palmyra palm fruit (munjelu)
85) GL 4 & GI 20: Jujube (ber)
86) GL 4 & GI 22: Lentils
87) GL 4 & GI 28: apples
88) GL 4 & GI 30: fig (anjeer)
89) GL 4 & GI 40: carrot (uncooked)
90) GL 4 & GI 40: Carrot juice
91) GL 4 & GI 72-103: watermelon (tharbooja)
92) GL 5 & GI 18: Soyabean (avoid in case of thyroid problems)
93) GL 5 & GI 27: pure multigrain atta
94) GL 5 & GI 38: guava
95) GL 5 & GI 42: orange (avoid in case of kidney problems)
96) GL 5 & GI 45: oat meal
97) GL 5 & GI 65: Muskmelon (kharbooja)
98) GL 6 & GI 60: Papaya (native varieties, less sweet)
99) GL 6 & GI 64: beetroot
100) GL 7 & GI 41: Mango (unripened)
101) GL 7 & GI 38: wood apple
102) GL 7 & GI 45: coconut
103) GL 7 & GI 47: kiwi
104) GL 7 & GI 52: dragon fruit
105) GL 7 & GI 92: Carrots (cooked)
106) GL 8 & GI 22: Mung dal sprouts (greengram sprouts)
107) GL 8 & GI 25: cashew (kaju)
108) GL 8 & GI 27: pista
109) GL 8 & GI 43: blue/black/purple/red grapes
110) GL 8 & GI 54: green peas (muttar), may be allergic to some people
111) GL 8 & GI 59: pineapple
112) GL 9 & GI 33: Pears
113) GL 9 & GI 60: mango (ripened)
114) GL 9 & GI 75: pumpkin (lal kaddu)
115) GL 10 & GI 19: methi (fenugroek), medicinal
116) GL 10 & GI 20: blackgram (urad)
117) GL 10 & GI 59: Grapes (green / white)
LESS PREFERABE (11 food items) Medium Glycemic Load: 11 to 19
1) GL 11 & GI 51: banana (small varieties)
2) GL 11 & GI 55: sapota (Chickoo), use less sweet fruit
3) GL 13 & GI 23: cocoa (sugarless)
4) GL 13 & GI 54: custard apple (sitaphal), use less sweet fruit
5) GL 13 & GI 79: lychee
6) GL 14 & GI 22: Dal (redgram, pigeon pea)
7) GL 15 & GI 70: banana (avoid in case of kidney problems)
8) GL 16 & GI 22: barley (Jav) (gluten not good for neuropathy patients)
9) GL 16 & GI 78: Sweet potato (natralu, avoid in case of kidney problems)
10) GL 17 & GI 30: Laddu
11) GL 17 & GI 52: (sweet) corn (gluten not good for neuropathy patients)
LEAST PREFERABE (48 food items) High Glycemic Load: 20 and more
1) GL 20 & GI 72-111: potato
2) GL 21 & GI 49: whole desi wheat (gluten not good for neuropathy patients)
3) GL 21 & GI 66: chapathi (gluten not good for neuropathy patients)
4) GL 20 & GI 77: idli
5) GL 20 & GI 77: Sorghum (Jowar)
6) GL 21 & GI 90: Pongal
7) GL 22 & GI 58: Basmati rice
8) GL 23 & GI 34: rye
9) GL 24 & GI 68: brown rice (avoid in case of kidney problems)
10) GL 24 & GI 72-84: white rice
11) GL 24 & GI 87: sugarcane
12) GL 26 & GI 40: figs dried
13) GL 27 & GI 68: jackfruit
14) GL 27 & GI 107: millet porridge
15) GL 28 & GI 90: burger
16) GL 29 & GI 51: Horsegram
17) GL 32 & GI 54: mung Dal (cooked), may be allergic to some people
18) GL 32 & GI 77 Dosa
19) GL 36 & GI 65: roti (gluten not good for neuropathy patients)
20) GL 37 & GI 73: Bun (gluten not good for neuropathy patients)
21) GL 37 & GI 73: naan (gluten not good for neuropathy patients)
22) GL 39 & GI 48: parboiled rice
23) GL 40 & GI 55: Pearl millet (Bajra)
24) GL 40 & GI 85: Wheat bread (gluten not good for neuropathy patients)
25) GL 43 & GI 60: Little Millet (kutki)
26) GL 43 & GI 60: Prosomillet (chenna)
27) GL 43 & GI 60: kodo millet
28) GL 43 & GI 65: barnyard milllet
29) GL 43 & GI 95-100: bakery items
30) GL 45 & GI 55: honey (original), medicinal
31) GL 45 & GI 77: wafers
32) GL 46 & GI 60: Jowar (Sorghum)
33) 46 & GI 64: foxtail millet (korra)
34) GL 48 & GI 87: cakes and pastries
35) GL 49 & GI 100: white bread (gluten not good for neuropathy patients)
36) GL 50 & GI 65: wild date fruit (eetha pandu)
37) GL 50 & GI 70: Rusks
38) GL 51 & GI 64: kishmish (raisins) (avoid in case of kidney problems)
39) GL 53 & GI 72: pop corn (gluten not good for neuropathy patients)
40) GL 53 & GI 82 Poori
41) GL 56 & GI 83: oat flakes (gluten not good for neuropathy patients)
42) GL 57 & GI 75: white flour, any
43) GL 63 & GI 84: jaggery (gud)
44) GL 65 & GI 65: Sucrose (sugar)
45) GL 65 & GI 70-100: sweetstall items
46) GL 77 & GI 103: dates (khajoor)
47) GL 78 & GI 93: corn flakes
48) GL 100 & GI 100: Glucose
2) FOOD LIST BASED ON GLYCEMIC INDEX
1) The following list is prepared according to Glycemic Index.
2) Glycemic Index means the number of grams of glucose added to blood stream in two hours of eating the food item.
Low Glycemic Index: 0 to 55 (126 food items)
1) GI 0: Water (avg 3 Lt per day)
2) GI 0: olive oil (original, not for frying)
3) GI 0: sesame oil (not for frying)
4) GI 0: badam (almond)
5) GI 0: Coffee, tea (sugarless)
6) GI 0: egg (boiled)
7) GI 0: fish (boiled, smoked), fry is unhealthy
8) GI 0: prawns, shrimps, crustaceans (boiled), fry is unhealthy
9) GI 0: chicken (boiled or roasted skinless country chicken), fry is unhealthy
10) GI 0: organ meat, fry is unhealthy
11) GI 0: Beef, fry is unhealthy
12) GI 0: red meat boiled or roasted (avoid in case of BP, heart & kidney problems), fry is unhealthy
13) GI 0: Ghee, Vanaspati (avoid in case of BP, heart & kidney problems),
14) GI 1: ajwan, vamu (caraway) medicinal
15) GI 2: musk melon seeds
16) GI 2: elaichi (cardamom) medicinal
17) GI 2: loang (cloves) medicinal
18) GI 2: patta (cinnamon) one of the best to reduce blood glucose levels
19) G 2-4: kale (avoid in case of thyroid problems)
20) GI 3: Stevia (sweetener) sugar alternative
21) GI 4: zeera (cumin) medicinal
22) GI 4: karela. (bitter gourd) one of the best to reduce blood glucose levels
23) GI 5: vinegar
24) GI 5: kandori (little gourd)
25) GI 5: lamba kaddu (bottle gourd)
26) GI 5: turai (ridge gourd)
27) GI 6: Raya(n) (sesame, mustard)nmedicinal
28) GI 6: watermelon seeds
29) GI 7: kalonji (black cumin, Fennel) one of the best to reduce blood glucose levels
30) GI 7: sunflower seeds
31) GI 7: Lettuce (avoid in case of thyroid problems)
32) GI 10: Mushrooms. Best alternative to meat with vitamin B12 and vitamin D
33) GI 10: broccoli (avoid in case of thyroid problems)
34) GI 10: cabbage (avoid in case of thyroid problems)
35) GI 10: Jamun (blue berry)
36) GI 10: capsicum
37) GI 10: Mint (pudina), medicinal
38) GI 10: drumstick
39) GI 10: drumstick leaves
40) GI 10: leafy greens
41) GI 10: Gongura (Hibiscus)
42) GI 10: Methi leaves, medicinal
43) GI 10: neem leaves, medicinal
44) GI 10: onion, medicinal
45) GI 10: garlic, medicinal
46) GI 10: somph (fennel), medicinal
47) GI 12: palak (spinach) (avoid in case of kidney or thyroid problems)
48) GI 13: Kidney beans
49) GI 14: groundnut (peanuts), may be allergic to some people
50) GI 15: amla (goose berry), medicinal
51) GI 15: olives, medicinal
52) GI 15: walnut (akhrot)
53) GI 15: kheera (cucumber)
54) GI 15: cauliflower (avoid in case of thyroid problems)
55) GI 15: ginger, medicinal
56) GI 15: Radish
57) GI 15: Agave (juice) (medicinal in small amounts)
58) GI 15: Asparagus
59) GI 15: Celery (avoid in case of thyroid problems)
60) GI 15: parsley (avoid in case of thyroid problems)
61) GI 15: green beans
62) GI 15: guava, one of the best to reduce blood glucose levels
63) GI 15: Ice fruit, Palmyra palm fruit (munjelu)
64) GI 18: pomegranate
65) GI 18: Soyabean (avoid in case of thyroid problems)
66) GI 18: brinjal (egg plant, aubergine)
67) GI 19: methi (fenugroek), medicinal
68) GI 19: Fructose
69) GI 20: haldi (turmeric), medicinal
70) GI 20: lemon (avoid in case of kidney problems)
71) GI 20: blackgram (udud)
72) GI 20: Jujube (ber)
73) GI 22: cherries
74) GI 22: Peach
75) GI 22: Mung dal sprouts
76) GI 22: barley (Jav) (gluten not good for neuropathy patients)
77) GI 22: Dal (redgram, pigeon pea)
78) GI 22: Lentils
79) GI 22: dried peas, may be allergic to some people
80) GI 23: cocoa (sugarless)
81) GI 25: Milk, wholesome food
82) GI 20: Acid lime (neembu) (avoid in case of kidney problems)
83) GI 25: grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems)
84) GI 25: cashew (kaju)
85) GI 27: pista
86) GI 27: pure multigrain atta
87) GI 28: Chickpeas
88) GI 30: fig (anjeer)
89) GI 30: Chickpea dried boiled
90) GI 30: butter milk
91) GI 30: Laddu
92) GI 30: tomato (avoid in case of kidney problems)
93) GI 30: mandarin (Kamala) (avoid in case of kidney problems)
94) GI 30: cheese
95) GI 30: pickles (salt is an issue. Take in a very small quantity)
96) GI 31: orange (avoid in case of kidney problems)
97) GI 31: mung dal (green gram)
98) GI 32: bhindi (okra, lady's finger), one of the best to reduce blood glucose levels
99) GI 33: curd
100) GI 33: Pears
101) GI 33: Chana (chickpea), may be allergic to some people may be allergic to some people
102) GI 34: apples
103) GI 34: rye
104) GI 36: Carambola (starfruit)
105) GI 40: carrot (uncooked)
106) GI 40: Carrot juice
107) GI 40: figs dried
108) GI 41: Mango (unripened)
109) GI 45: oat meal
110) GI 45: coconut
111) GI 45: minapattu/pesarattu
112) GI 47: kiwi
113) GI 48: strawberry
114) GI 48: parboiled rice
115) GI 49: blue/black/purple/red grapes
116) GI 49: whole desi wheat (gluten not good for neuropathy patients)
117) GI 51: Horsegram
118) GI 51: banana (small varieties)
119) GI 52: dragon fruit
120) GI 52: (sweet) corn just (gluten not good for neuropathy patients)
121) GI 54: mung Dal (cooked), may be allergic to some people
122) GI 54: green peas (matter), may be allergic to some people
123) GI 54: custard apple (sitaphal), use less sweet fruit
124) GI 55: Pearl millet (Bajra)
125) GI 55: honey (original), medicinal
126) GI 55: sapota (Chickoo), use less sweet fruit
Medium Glycemic Index (56 to 70) (20 food items)
1) GI 58: Basmati rice
2) GI 59: Grapes (green / white)
3) GI 60: Jowar (Sorghum)
4) GI 60: Little Millet (kutki)
5) GI 60: Prosomillet (chenna)
6) GI 60: kodo millet
7) GI 65: barnyard milllet
8) GI 64: foxtail millet (korra)
9) GI 60: Papaya (native varieties, less sweet)
10) GI 60: mango (ripened)
11) GI 64: beetroot
12) GI 64: kishmish (raisins) (avoid in case of kidney problems)
13) GI 65: Muskmelon (kharbooja)
14) GI 65: roti (gluten not good for neuropathy patients)
15) GI 65: Sucrose (sugar)
16) GI 65: wild date fruit (eetha pandu)
17) GI 66: pineapple
18) GI 66: chapathi (gluten not good for neuropathy patients)
19) GI 68: jackfruit
20) GI 68: brown rice (avoid in case of kidney problems)
High Glycemic Index (more than 70) (36 food items)
1) GI 70: banana (avoid in case of kidney problems)
2) GI 70: fruit juices with sugar
3) GI 70: Rusks
4) GI 70-100: junk food
5) GI 70-100: sweetstall items
6) GI 72-103: watermelon (tharbooja)
7) GI 72: pop corn (gluten not good for neuropathy patients)
8) GI 72-84: rice
9) GI 72-111: potato
10) GI 72: biryani rice
11) GI 73: Bun (gluten not good for neuropathy patients)
12) GI 73: naan (gluten not good for neuropathy patients)
13) GI 75: pumpkin (lal kaddu)
14) GI 75: white flour, any
15) GI 77: Sorghum (Jowar)
16) GI 77: idli
17) GI 77 Dosa
18) GI 77: wafers
19) GI 78: Sweet potato (natralu, avoid in case of kidney problems)
20) GI 79: lychee
21) GI 79: Butter rice
22) GI 82 Poori
23) GI 83: oat flakes (gluten not good for neuropathy patients)
24) GI 84: jaggery (gud)
25) GI 85: Wheat bread (gluten not good for neuropathy patients)
26) GI 87: sugarcane
27) GI 87: cakes and pastries
28) GI 90: Pongal
29) GI 90: burger
30) GI 92: Carrots (cooked)
31) GI 93: corn flakes
32) GI 95-100: bakery items
33) GI 100: white bread (gluten not good for neuropathy patients)
34) GI 100: Glucose
35) GI 103: dates (khajoor)
36) GI 107: millet porridge
3) FOOD LIST IN ALPHABETICAL ORDER WITH GLYCEMIC LOAD (GL) & GLYCEMIC INDEX (GI)
1) Aloe (juice) (medicinal in small amounts), GL 1 & GI 15
2) Ajwan, vamu (caraway) medicinal, GL 0 & GI 1
3) Almond (badam), GL 0 & GI 0
4) Amla (goose berry), medicinal, GL 2 & GI 15
5) Apples, GL 4 & GI 28
6) Asparagus, GL 1 & GI 15
7) Bakery items, GL 43 & GI 95-100
8) Banana (small varieties), GL 11 & GI 51
9) Banana, long, (avoid in case of kidney problems), GL 15 & GI 70
10) Barley (Jav) (gluten not good for neuropathy patients), GL 16 & GI 22
11) Barnyard milllet, GL 43 & GI 65
12) Basmati rice, GL 22 & GI 58
13) Beans, GL 1 & GI 15
14) Beef, fry is unhealthy, GL 0 & GI 0
15) Beetroot, GL 6 & GI 64
16) Bitter gourd (Karela), one of the best to reduce blood glucose levels, GL 0 & GI 4
17) Black cumin, Fennel, kalonji, one of the best to reduce blood glucose levels, GL 0 & GI 7
18) Blackgram (urad), GL 10 & GI 20
19) Bottle gourd (lamba kaddu), GL 0 & GI 5
20) Broccoli (avoid in case of thyroid problems), GL 0 & GI 10
21) Brown rice (avoid in case of kidney problems), GL 24 & GI 68
22) Bun (gluten not good for neuropathy patients), GL 37 & GI 73
23) Burger, GL 28 & GI 90
24) Butter milk, GL 1 & GI 30
25) Cabbage (avoid in case of thyroid problems), GL 0 & GI 10
26) Cakes and pastries, GL 48 & GI 87
27) Capsicum, GL 1 & GI 10
28) Carambola (starfruit), GL 3 & GI 36:
29) Carrot (uncooked), GL 4 & GI 40
30) Carrot juice, GL 4 & GI 40
31) Carrots (cooked), GL 7 & GI 92
32) Cashew (kaju), GL 8 & GI 25
33) Cauliflower (avoid in case of thyroid problems), GL 1 & GI 15
34) Celery (avoid in case of thyroid problems), GL 1 & GI 15
35) Chapathi (gluten not good for neuropathy patients), GL 21 & GI 66
36) Cheese, GL 0 & GI 30
37) Cherries, GL 3 & GI 22
38) Chicken (boiled or roasted skinless country chicken), fry is unhealthy, GL 0 & GI 0:
39) Chickpea, Bengal gram, may be allergic to some people, GL 20 & GI 33
40) Chickpea, Bengalgram, dried boiled, GL 2 & GI 30:
41) Cinnamon (Patta) one of the best to reduce blood glucose levels, GL 0 & GI 2
42) Cloves(loang) medicinal, GL 0 & GI 2
43) Cocoa (sugarless), GL 13 & GI 23
44) Coconut, GL 7 & GI 45
45) Coffee, tea (sugarless), GL 0: GI 0
46) Corn flakes, GL 78 & GI 93
47) Cucumber, kheera, GL 0 & GI 15
48) Cumin (zeera) medicinal, GL 0 & GI 4
49) Curd, GL 1 & GI 33
50) Custard apple (sitaphal), use less sweet fruit, GL 13 & GI 54
51) Dates (khajoor), GL 77 & GI 103
52) Dosa, GL 32 & GI 77
53) Dragon fruit, GL 7 & GI 52
54) Drumstick leaves, GL 1 & GI 10
55) Drumstick, GL 0 & GI 10
56) Egg (boiled), GL 0 & GI 0:
57) Eggplant, brinjal, aubergine, GL 1 & GI 18
58) Elaichi (cardamom) medicinal, GL 0 & GI 2
59) Fennel, somph, medicinal, GL 1 & GI 10
60) Fenugreek leaves, methi leaves, medicinal, GL 1 & GI 10
61) Fenugroek, methi, medicinal, GL 10 & GI 19
62) Fig (anjeer), GL 4 & GI 30
63) Figs dried, GL 26 & GI 40
64) Fish (boiled, smoked), fry is unhealthy GL0 & GI 0
65) Foxtail millet (korra), 46 & GI 64
66) Fructose, GL 2 & GI 19
67) Garlic, medicinal, GL 1 & GI 10
68) Ghee, Vanaspati (avoid in case of BP, heart & kidney problems), GL 0 & GI 0
69) Ginger, medicinal, GL 3 & GI 15
70) GL 8 & GI 54
71) Glucose, GL 100 & GI 100
72) Gongura, Hibiscus leafy green, GL 1 & GI 10
73) Grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems), GL 3 & GI 25
74) Grapes (green / white), GL 10 & GI 59
75) Grapes, blue/black/purple/red, GL 8 & GI 43
76) Green gram, moong dal, dry GL 20 & GI 31
77) Greengram, Mung dal sprouts, GL 8 & GI 22
78) Guava, one of the best to reduce blood glucose levels, GL 2 & GI 15
79) Honey (original), medicinal, GL 45 & GI 55
80) Horsegram, GL 29 & GI 51
81) Ice fruit, Palmyra palm fruit (munjelu), GL 4 & GI 15
82) Idli, GL 20 & GI 77
83) Jackfruit, GL 27 & GI 68
84) Jaggery (gud), GL 63 & GI 84
85) Jamun (blue berry), GL 0 & GI 10
86) Jowar (Sorghum), GL 46 & GI 60
87) Jowar, Sorghum, GL 20 & GI 77
88) Jujube (ber), GL 4 & GI 20
89) Kale (avoid in case of thyroid problems), GL 0 & G 2-4
90) Kidney beans, GL 1 & GI 13
91) Kishmish (raisins) (avoid in case of kidney problems), GL 51 & GI 64
92) Kiwi, GL 7 & GI 47
93) Kodo millet, GL 43 & GI 60
94) Laddu, GL 17 & GI 30
95) Leafy greens, GL 1 & GI 10
96) Lemon (avoid in case of kidney problems), GL 2 & GI 20
97) Lentils, GL 4 & GI 22
98) Lettuce (avoid in case of thyroid problems), GL 0 & GI 7
99) Lime fruit, neembu (avoid in case of kidney problems) GL 1 & GI 20
100) Little gourd (kandori), GL 0 & GI 5
101) Little Millet (kutki), GL 43 & GI 60
102) Lychee, GL 13 & GI 79
103) Mandarin (Kamala) (avoid in case of kidney problems), GL 3 & GI 30
104) Mango (ripened), GL 9 & GI 60
105) Mango (unripened), GL 7 & GI 4
106) Milk, wholesome food, GL 1 & GI 25
107) Millet porridge, GL 27 & GI 107
108) Mint, pudina, medicinal, GL 1 & GI 10
109) Multigrain atta, GL 5 & GI 27
110) Mushrooms, one of the best alternative to get vitamin B12 and vitamin D, GL 0 & GI 10
111) Musk melon seeds, GL 0 & GI 2
112) Muskmelon (kharbooja), GL 5 & GI 65
113) Naan (gluten not good for neuropathy patients), GL 37 & GI 73
114) Neem leaves, medicinal, GL 1 & GI 10
115) Oat flakes (gluten not good for neuropathy patients), GL 56 & GI 83
116) Oat meal, GL 5 & GI 45:
117) Okra, lady's finger, bhindi, one of the best to reduce blood glucose levels, GL 2 & GI 32
118) Olive oil (original, not for frying), GL 0 & GI 0
119) Olives, medicinal, GL 1 & GI 15
120) Onion, medicinal, GL 1 & GI 10
121) Orange (avoid in case of kidney problems), GL 5 & GI 42
122) Organ meat, fry is unhealthy, GL 0 & GI 0
123) Papaya (native varieties, less sweet), GL 6 & GI 60
124) Parboiled rice, GL 39 & GI 48
125) Parsley (avoid in case of thyroid problems), GL 1 & GI 15
126) Peach, GL 2 & GI 22
127) Peanut, groundnut, may be allergic to some people, GL 2 & GI 14
128) Pearl millet (Bajra), GL 40 & GI 55
129) Pears, GL 9 & GI 33
130) Peas (dry), may be allergic to some people, GL 2 & GI 22
131) Pickles (salt is an issue. Take in a very small quantity), GL 1 & GI 30
132) Pigeon pea, dal, redgram, GL 14 & GI 22
133) Pineapple, GL 8 & GI 59
134) Pista, GL 8 & GI 27
135) Pomegranate, GL 3 & GI 18
136) Pongal, GL 21 & GI 90
137) Poori, GL 53 & GI 82
138) Pop corn (gluten not good for neuropathy patients), GL 53 & GI 72
139) Potato, GL 20 & GI 72-111
140) Prawns, shrimps, crustaceans (boiled), fry is unhealthy, GL 0 & GI 0
141) Prosomillet (chenna), GL 43 & GI 60
142) Pumpkin (lal kaddu), GL 9 & GI 75
143) Radish, GL 1 & GI 15
144) Red meat boiled or roasted (avoid in case of BP, heart & kidney problems), fry is unhealthy, GL 0 & GI 0
145) Ridge gourd (turai), GL 0 & GI 5
146) Roti (gluten not good for neuropathy patients), GL 36 & GI 65
147) Rusks, GL 50 & GI 70
148) Rye, GL 23 & GI 34
149) Sapota (Chickoo), use less sweet fruit, GL 11 & GI 55
150) Sesame oil (not for frying), GL 0 & GI 0
151) Sesamum, mustard (Raya) medicinal, GL 0 & GI 6
152) Soyabean (avoid in case of thyroid problems), GL 5 & GI 18
153) Spinach, palak (avoid in case of kidney or thyroid problems), GL 0 & GI 12
154) Stevia (sweetener) sugar alternative, GL 0 & GI 3
155) Strawberry, GL 1 & GI 40
156) Sucrose (sugar), GL 65 & GI 65
157) Sugarcane, GL 24 & GI 87
158) Sunflower seeds, GL 0 & GI 7
159) Sweet corn (gluten not good for neuropathy patients), GL 17 & GI 52
160) Sweet potato (natralu, avoid in case of kidney problems), GL 16 & GI 78
161) Sweetstall items, GL 65 & GI 70-100
162) Tomato (avoid in case of kidney problems), GL 1 & GI 30
163) Turmeric, medicinal, GL 1 & GI 20
164) Vinegar, GL 0 & GI 5
165) Wafers, GL 45 & GI 77
166) Walnut (akhrot), GL 2 & GI 15
167) Water, GL 0 & GI 0 (avg 3 Lt per day)
168) Watermelon (tharbooja), GL 4 & GI 72-103
169) Watermelon seeds, GL 0 & GI 6
170) Wheat bread (gluten not good for neuropathy patients), GL 40 & GI 85
171) White bread (gluten not good for neuropathy patients), GL 49 & GI 100
172) White flour, any, GL 57 & GI 75
173) White rice, GI 24 & GI 72-84
174) Whole desi wheat (gluten not good for neuropathy patients), GL 21 & GI 49
175) Wild date fruit (eetha pandu), GL 50 & GI 65
176) Wood apple, GL 7 & GI 38
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