Food Portion Glycemic Index
Raw chard 2 cups 64.0
Cooked chard 1/2 cup 64.0
Raw pea 1/5 cup 48.0
Cooked pea 1/2 cup 48.0
Potato Purée 1/2 cup 74.0
Germinated bean 1 1/2 cup 0.0
Cooked beans 1/2 cup 43.0
Canned beans 1/2 cup 45.0
Cooked chickpea 1/2 cup 31.0
Broad bean 1/4 cup 0.0
Cooked lentil 1/2 cup 26.0
Cooked soy 1/3 cup 18.0
Ate sweet 13 g 51.0
White sugar 2 tea spoon 68.0
Powder chocolate without sugar 2 tea spoon 51.0
Honey 2 tea spoon 55.0
Soft-drinks 1/4 can 66.0
Carrots 1/2 cup 47.0
Apricot 4 piece 57.0
Chicozapote 1/2 piece 40.0
Peach 2 piece 42.0
Strawberry 17 piece 40.0
Orange juice 1/2 cup 46.0
Grapefruit juice 1/2 cup 48.0
Kiwi 1 1/2 piece 53.0
Mango 1/2 piece 51.0
Apple 1 piece 38.0
Melon 1/3 piece 65.0
Papaya 1 cup 59.0
Banana 1/2 piece 52.0
Grape 18 piece 43.0
Cooked rice 1/4 cup 64.0
Oatmeal 1/3 cup 59.0
Baguette bread 1/7 piece 95.0
Rye 5 tea spoon 41.0
Yellow corn 1 1/2 piece 53.0
Tortilla dough 45 g 0.0
Popcorn 2 1/2 cup 55.0
White bread 1 piece 70.0
Whole grain bread 1 piece 54.0
Boiled potato 1/2 piece 65.0
Corn tortilla 1 piece 52.0
Flour tortilla 1/2 piece 30.0
Gradient guide to the glycemic index (GI) of food: low (GI ≤55), medium (GI 56 – 59), high (GI >70).
Typical Mexican foods and their glycemic indices are presented so that diets can be tailored to the needs and preferences of individual patients. Low glycemic index foods foster better glycemic control. An understanding of this concept and familiarity with the glycemic index of every food will help to reduce the need for insulin or other medical therapies for T2D and prediabetic patients. This list should be updated frequently with additional typical foods.
Table 6: Glycemic Indices of Common Mexican Foods.