Banana

“List of some food examples on different Glycemic Index (GI)/ Glycemic Load (GL) and Calorie range, just for your reference”

Low GI (less than 55), Low GL (less than 16) and low Calorie (less than 110 kcal per serving):

1 cup of cooked vegetables less than 20, less than 5, 40kcal

1 apple 40, 6, 75kcal

1 banana 52, 12, 90kcal

1 orange 48, 5, 65kcal

1 peach 42, 7, 70kcal

12 strawberries 40, 1, 50kcal

High GI (more than 55), Low GL (less than 16) and Low Calorie (less than 110kcal):

1 cup of pineapple cubes 59, 7, 75kcal

4 apricots 57, 6, 70kcal

1 cup of papaya cubes 60, 9, 55kcal

1 cup of 120g watermelon, 72, 4, 37kcal

1 glass of orange juice 57, 15, 110kcal

Low GI, Low GL and Moderate Calorie (110-150kcal per serving):

1 thick slice of wholegrain bread 51, 110kcal

1 cup of peas 48, 3, 135kcal

1 glass of apple juice 40, 12, 135kcal

1 glass of pineapple juice 46, 15, 130kcal

Low GI, Low GL and Relatively High Calorie (150-300kcal per serving):

20 grapes 23, 7, 80kcal

1 cup of cooked kidney beans 23, 10, 210kcal

1 cup of cooked lentils 29, 7, 230kcal

1 cup of cooked soybeans 18, 1, 300kcal

1 cup of pearl barley 25, 11, 190kcal

1 cooked sweet potato 54, 14, 120kcal

1 cooked yam 51, 13, 177kcal

Low GI and Low GL, but High Fat and/ or High Calorie:

1/2 a cup (large handful) of peanuts 14, 1, 330kcal

1 large bag of crisps/potato chips 54, 15, 345kcal

1 glass of whole milk 27, 3, 150kcal

1 cup of ice cream 38, 10, 360kcal

1 large cup of fruit yoghurt 31, 9, 200kcal

High GI (more than 55) and High GL (more than 16):

1 small baked potato 85, 34, 220kcal

1 cup of steamed white rice 64, 23, 194kcal

1 cup of brown rice 50, 16, 106kcal

2 thick slices of white bread 73, 20, 210kcal

1 large portion of french fries 75, 25, 515kcal

1 large slice of pizza 60, 20, 300kcal

1/2 cup of raisins 66, 42, 250kcal

1 cup of cornflakes 92, 24, 100kcal

1 cup of raisin bran 61, 29, 185kcal

1 can of 330 ml coca-cola 63, 33, 200kcal

*based on reference from the American Journal of Clinical Nutrition

Just a note: Low GI diet is always beneficial, however, low GI meals might not be necesarily low calorie ones. GI values and the concept of low GI diet are somehow difficult to grasp and rather confusing as most of the time various food in our meal has been mixed together. Low GI, sometimes, mix with high calories food, does not really benefit to the dieter.

Do not also skip meal as it will slow down our metabolic rate which cause reverse effect on the weight control.