Medium Glycemic Index Chart

A measure of raising blood glucose level by carbohydrate content foods is called as Glycemic Index. The foods with glycemic index level more than 50 and less than 70 are called as medium glycemic index foods. Rice, the most common food of India falls under this category. Medium glycemic index foods release glucose slowly than high index foods. Here is the medium glycemic index chart which shows the foods with medium index and their respective glycemic index.

Low GI Foods (55 < GI < 70)
Food TypesGI
Rice, brown55
Fruit cocktail55
Spaghetti, durum wheat55
Popcorn55
Muesli56
Mangoes56
Potato, boiled56
Pita bread, white57
Mini Wheats (wholemeal)57
Rice, wild57
Apricots57
Potato, new57
Digestives58
Rice, white58
Danish pastry59
Pizza, cheese60
Hamburger bun61
*Ice-cream61
Potato, tinned61
Muffin (unsweetened)62
Shortbread64
Apricots (tinned in syrup)64
Raisins64
Macaroni cheese64
Beetroot64
Mars bar64
Black bean soup, tinned64
Cake , tart65
Water biscuits65
Potato, steamed65
*Table sugar (sucrose)65
Barley, flakes66
Pineapple66
Green pea soup, tinned66
Cake, angel67
Croissant67
Ryvita67
Taco Shell68
Whole meal bread69
Shredded Wheat69
Potato, mashed70

As per the above medium glycemic index chart, it is evident that mashed potatoes contain high glycemic index among all medium GI foods, which is 70 GI.


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