Glycaemic Index of Asian and Non-Western Foods
By Tracey Walton wlr team
Eating low GI helps keep blood sugar levels steady, important for weight loss, hunger control and for people with insulin related issues. So it’s helpful to see a widening list of foods whose Glycaemic Index is known.
The lists here cover foods from Asia and other non-western countries where staples are aften high in carbohydrates. The lists will enable you to find low GI carbs and the graphic at the top shows you how to combine foods to make a meal or snack low GI.
Thanks to Dr Professor Christiani Jeyakumar Henry, Senior Advisor of Singapore Institute of Food and Biotechnology Innovation (SIFBI), Agency for Science, Technology and Research (A*STAR) and his team for researching and producing the data.
We have arranged the tables alphabetically to make specific foods easier to find.
Contents
How to Lower the GI of Carb-Based Meals and Snacks
Japanese Foods Glycaemic Index
Lebanese Foods Glycaemic Index
How to Lower the GI of Carb-Based Meals and Snacks

Image Credit: Agency for Science, Technology and Research (A*STAR), Singapore Institute of Food and Biotechnology Innovation (SIFBI), Clinical Nutrition Research Centre (CNRC)
Combining foods can make a big difference to the GI of your meal or snack. Adding fat and/or protein, and choosing vegetables that are higher in fibre will all help to turn high GI into low GI carbs.
Glycaemic Index (GI) of Chinese Foods
Food in China |
GI |
Adlay cooked for 30 min |
91 |
Adlay cooked for 60 min |
100 |
Adzuki bean cooked for 40 min |
21 |
Adzuki bean cooked for 70 min |
29 |
Bread (refined wheat) |
88 |
Bread (whole wheat with dried fruit) |
47 |
Bread (whole wheat) |
69 |
Brown rice (cooked) |
87 |
Cake crisp |
59 |
Cooked millet |
64 |
Cooked rice |
83 |
Cooked rice + cooked cauliflower |
73 |
Cooked rice + cooked eggplant |
67 |
Cooked rice + cooked pak choy |
71 |
Cooked rice + homogenised cooked Cauliflower |
85 |
Cooked rice + homogenised cooked eggplant |
78 |
Cooked rice + homogenised cooked pak choy |
91 |
Cooked rice + homogenised raw Cauliflower |
83 |
Cooked rice + homogenised raw eggplant |
93 |
Cooked rice + homogenised raw pak choy |
84 |
Corn granule |
52 |
Corn powder porridge |
68 |
Dried apples |
43 |
Dried apples + rice |
65 |
Dried apples + rice + almonds |
60 |
Dried apricots |
56 |
Dried apricots + rice |
75 |
Dried apricots + rice + almonds |
64 |
Dried jujubes |
55 |
Dried jujubes + rice |
77 |
Dried jujubes + rice + almonds |
52 |
Dried lily bulb cooked for 30 min |
83 |
Dried lily bulb cooked for 60 min |
85 |
Dumpling (shallot + meat) |
28 |
Foxtail millet cooked for 30 min |
93 |
Foxtail millet cooked for 60 min |
89 |
Instant rice (cooked 6 min) |
87 |
Instant rice (in hot water 3 min) |
46 |
Lotus seed cooked for 30 min |
45 |
Lotus seed cooked for 60 min |
51 |
Majia pomelo |
78 |
Majia pomelo |
72 |
Millet porridge |
94 |
MP-1, no. 1 millet pancake (75.0% millet flour and 25.0% extrusion flour) |
83 |
MP-2, no. 2 millet pancake (without extrusion flour) |
76 |
MSB, millet steamed bread |
90 |
Oat biscuit |
55 |
Potato (cooked) |
66 |
Potato (steam) |
62 |
Potato crisp (oil fry) |
60 |
Potato mashed |
73 |
Raisins |
56 |
Raisins + rice |
77 |
Raisins + rice + almonds |
54 |
Resistant starch rice |
48 |
Rice |
81 |
Rice porridge |
69 |
Rice + almonds |
70 |
Steamed stuffed bun (shallot + meat) |
39 |
Sticky rice (cooked) |
87 |
Sticky rice (higher amylose) |
50 |
Sweet corn (cooked) |
55 |
Waxy black rice cooked for 30 min |
100 |
Waxy black rice cooked for 60 min |
109 |
Wheat noodle (dried) |
46 |
Wheat pancake |
80 |
White rice cooked for 30 min |
83 |
Whole-wheat pancake |
42 |
Wild-type rice |
77 |
WoTao (corn + wheat) |
65 |
Yam (cooked) |
54 |
Yam (steam) |
51 |
Glycaemic Index (GI) of Indian Foods
Food in India |
GI |
Alkali-treated maize (with whole bengal gram) |
69 |
Appam |
60 |
Apple |
45 |
Banana (Chenkadali) |
82 |
Banana (Nendran) |
87 |
Banana (Njalipoovan) |
96 |
Banana (Poovan) |
83 |
Banana (Robusta) |
82 |
Banana (yallakki) |
43 |
Bati (added 5% Ficus religiosa bark) |
53 |
Biscuit (refined wheat flour with 12% green gram husk) |
46 |
Biscuit (refined wheat flour) |
69 |
Biscuits (100% refined wheat flour) |
84 |
Biscuits (45% barnyard millet + 55% refined wheat flour) |
68 |
Biscuits (45% foxtail millet + 55% refined wheat flour) |
51 |
Biscuits (crude refined wheat flour) |
68 |
Biscuits [(refined wheat flour, barley flour and soy flour (25:50:25)] |
39 |
Boiled Amaranth |
112 |
Boiled maize (with whole bengal gram) |
69 |
Brown ragi roti |
61 |
Brown ragi roti + curry leaf powder (CLP) |
56 |
Brown rice |
58 |
Burfi (made with 100% bengal gram flour) |
43 |
Burfi (made with 43% barnyard millet, 57% bengal gram flour) |
45 |
Burfi (made with 43% foxtail millet, 57% bengal gram flour) |
38 |
Chakli (added 5% kale powder) |
49 |
Chapathi |
54 |
Chapatti (whole wheat + rice bran-based) |
68 |
Chapatti (whole wheat) |
84 |
Chappati (multigrain flour) |
28 |
Chikku |
73 |
Dal samosa (added 10% Ficus religiosa leaves) |
35 |
Dalia |
38 |
DiaBliss herbal sugar (DHS) |
47 |
Dosa |
56 |
Dosa (foxtail millet-based) |
59 |
Dosa (rice-based) |
78 |
Extruded snack (100% whole-wheat flour) |
70 |
Extruded snack (whole-wheat flour, barley and chickpea, 50:25:25) |
49 |
Finger millet extruded snack |
65 |
Fully polished white rice (WR) with 9.7% degree of polish |
80 |
Green jackfruit (freeze-dried) porridge |
65 |
Guava |
78 |
High fibre white rice |
61 |
Idiyappam |
59 |
Idli |
67 |
Idli |
62 |
Idli (60% Kodo millet) |
59 |
Indian branded basmati rice |
55 |
Jackfruit |
63 |
Kashi 7 whole-grain ‘pilaf’ |
59 |
Khichdi (barnyard millet) |
35 |
Little millet flakes (ready to cook) |
52 |
Maize |
75 |
Mango (Raspuri) |
35 |
Millet-based dosa |
37 |
Millet-based dumpling |
48 |
Millet-based roti |
53 |
Minimally polished/under milled rice with 2.3% degree of polish (≈hand pounded rice) |
73 |
Misi parantha |
40 |
Misi parantha (15% green gram husk) |
33 |
Mixed mini meal: wheat, pearl barley and Bengal gram flour (besan) mix with chana whole (unhusked chana + curd) |
72 |
Namkeen sev (with dried bottle gourd pulp powder) [bengal gram flour + kidney bean flour + DBPP (40:40:20)] |
22 |
Namkeen sev (without dried bottle gourd pulp powder) [bengal gram flour + kidney bean flour (50:50)] |
33 |
Noodles (30% finger millet flour + refined wheat flour) |
45 |
Noodles (refined wheat flour) |
63 |
Orange |
52 |
Papaya |
19 |
Papaya bar (control) |
65 |
Papaya bar (treated with inulin and fructooligosaccharides) |
54 |
Pineapple |
19 |
Plaintain (unripe) |
74 |
Ponni (parboiled rice) |
70 |
Poori |
59 |
Popped Amaranth |
44 |
Porotta |
38 |
Preserved coconut sugar |
52 |
Puttu |
63 |
Raw Amaranth |
102 |
Refined maize ugali flour |
71 |
Refined wheat noodles |
66 |
Refined wheat noodles (added bengal gram broken + broken rice) |
46 |
Refined wheat noodles (added bengal gram seed coat + broken rice) |
56 |
Rice flakes poha |
74 |
Rice khichdi |
63 |
Roasted Amaranth |
85 |
Roasted maize (with whole bengal gram) |
72 |
Roti (whole-wheat flour) |
45 |
Salty enriched dalia (with carrot grits) |
50 |
Semolina upma |
62 |
Sewai upma |
69 |
Sewai upma (60% Kodo millet) |
65 |
Sona Masuri (parboiled rice) |
72 |
Sorghum biscuits |
54 |
Sorghum coarse semolina upma |
53 |
Sorghum fine semolina upma |
56 |
Sorghum flakes poha |
45 |
Sorghum multigrain roti |
68 |
Sorghum pasta |
46 |
Surti Kolam (parboiled rice) |
77 |
Tapioca |
84 |
Thepla |
58 |
Thepla (2% ashwagandha root powder) |
37 |
Twisters (added 10% kale powder) |
46 |
Uncle Ben’s whole-grain fast and natural instant brown rice |
88 |
Upma (added decorticated finger millet with lower degree of polish) |
85 |
Upma (added finger millet flakes) |
82 |
Upma (added finger millet vermicelli) |
66 |
Uzhunnu vada |
22 |
Watermelon |
37 |
Wheat biscuits |
57 |
Wheat chapatti |
48 |
Wheat chapatti enriched with carrot powder |
53 |
Wheat coarse semolina upma |
58 |
Wheat fine semolina upma |
67 |
Wheat pasta |
72 |
Wheat roti |
64 |
White ragi flour roti + curry leaf powder (CLP) |
63 |
White ragi roti |
67 |
White rice |
79 |
Whole maize ugali flour |
75 |
Yam |
56 |
Glycaemic Index (GI) of Japanese Foods
Food from Japan |
GI |
1/3 Pre-germinated brown rice (mixture of pre-germinated brown rice to white rice) |
67 |
2/3 Pre-germinated brown rice (mixture of pre-germinated brown rice to white rice) |
64 |
Boiled Barleymax |
24 |
Bread (International Standard Reference Food—white bread) |
92 |
Brown rice |
62 |
Butter rice |
96 |
Cake made from whole soy |
22 |
Herbal tea: lemon balm |
100 |
Herbal tea: lemongrass |
112 |
Herbal tea: rosemary |
127 |
Herbal tea: spearmint |
109 |
Herbal tea: thyme |
106 |
Long grain rice |
60 |
Low protein white rice (tei-tanpaku gohan) |
86 |
Noodle-1 (Simabara-udon) |
62 |
Noodle-1 (Simabara-udon) |
80 |
Noodle-2 (Goto-udon) |
38 |
Noodle-2 (Goto-udon) |
49 |
Noodle-3 (Katokichi-udon) |
55 |
Noodle-3 (Katokichi-udon) |
67 |
Noodles made from dehulled yellow pea |
50 |
Noodles made from dehulled yellow pea |
40 |
Noodles made from dehulled yellow pea |
40 |
Noodles made from unshelled yellow pea |
69 |
Potato-1 (Nishiyutaka) |
64 |
Potato-1 (Nishiyutaka) |
65 |
Potato-2 (Ainoaka) |
63 |
Potato-2 (Ainoaka) |
63 |
Potato-3 (Dejima) |
54 |
Potato-3 (Dejima) |
52 |
Pre-germinated brown rice |
57 |
Pre-germinated brown rice |
54 |
Raw herb: corn salad |
98 |
Rice cracker (osenbe) |
111 |
Rice gruel (okayu) |
99 |
Rice vermicelli (a) |
55 |
Rice vermicelli (b) |
50 |
Rice vermicelli (c) |
35 |
Rice vermicelli (d) |
59 |
Rice vermicelli (e) |
60 |
Rice vermicelli (f) |
62 |
Rice-1 (Sato-no-gohan) |
71 |
Rice-1 (Sato-no-gohan) |
86 |
Rice-2 (Nihonbare) |
69 |
Rice-2 (Nihonbare) |
82 |
Rice-3 (Hinohikari) |
74 |
Rice-3 (Hinohikari) |
82 |
Rice-4 (Koshihikari) |
75 |
Rice-4 (Koshihikari) |
88 |
Soybean paste soup (miso shiru) and rice |
74 |
Spaghetti |
56 |
Sponge cake (Castella) |
65 |
Sponge cake (Castilla) |
64 |
White bread (Yamazaki) |
58 |
White bread (Yamazaki) |
59 |
White rice |
76 |
White rice |
75 |
White rice |
89 |
White rice and curry |
82 |
White rice and fermented soybean (natto) |
68 |
White rice and pickled food (beihan, sunomono) (taken before rice) |
73 |
White rice and sated plum frout (umeboshi) |
98 |
White rice and yoghurt (taken after rice) |
71 |
White rice and yoghurt (taken before rice) |
72 |
White rice with curry and cheese |
67 |
White rice − reference food (beihan) + dried sea algae |
100 |
Glycaemic Index (GI) of Korean Foods
Food from Korea |
GI |
Acorn jelly |
72 |
All-Bran (Kellogg’s Inc., South Korea) |
51 |
Apple |
34 |
Bagel |
77 |
Baked chestnuts |
54 |
Baked sweet potatoes |
91 |
Barley powder |
70 |
Buckwheat jelly |
66 |
Buckwheat noodles |
60 |
Buckwheat pancakes |
50 |
Castella |
60 |
Cornflakes (Kellogg’s Inc., South Korea) |
52 |
Fine noodles |
49 |
Fresh wheat noodles |
48 |
Grapes |
48 |
Green bean jelly |
55 |
Hand-pulled dough |
50 |
Oriental melon |
51 |
Peach |
57 |
Pear |
36 |
Persimmon |
43 |
Plainbread |
71 |
Potato starch steamed |
53 |
Puffed rice grains |
72 |
Red bean gruel |
39 |
Rice balls |
97 |
Rice bread |
73 |
Rice cakes |
81 |
Rice gruel |
93 |
Rye bread |
65 |
Soft roll |
56 |
Spaghetti |
55 |
Steamed chestnuts |
58 |
Steamed glutinous rice |
76 |
Steamed maize |
73 |
Steamed sweet pumpkin |
52 |
Sweet potato starch vermicelli |
60 |
Tangerine |
50 |
Watermelon |
54 |
Wheat pancakes |
57 |
Glycaemic Index (GI) of Lebanese Foods
Food from Lebanon |
GI |
Bourgoul A banadoura |
50 |
Fattit hommos |
37 |
Loubieh bzet |
13 |
Meghleh |
50 |
Mehshe malfouf |
68 |
Pizza |
56 |
Riz A dgeg |
57 |
Riz Bi halib |
57 |
Sfouf |
49 |
Siyadieh |
15 |
Glycaemic Index (GI) of Thai Foods
Food from Thailand |
GI |
Big rice noodles from mixed sago palm flour (Metroxylon spp.) and Chiang rice flour |
63 |
Brown rice (Leuang Awn) |
66 |
Germinated parboiled brown rice (Leuang Awn) |
61 |
Hom mali bread |
131 |
Malaysian Long grain specialty brown rice-1 (LS1)—cooked in rice cooker |
64 |
Malaysian Long grain specialty brown rice-1 (LS1)—pressure cooked |
73 |
Malaysian Long grain specialty brown rice-2 (LS2)—cooked in rice cooker |
72 |
Malaysian Long grain specialty brown rice-2 (LS2)—pressure cooked |
65 |
Parboiled brown rice (Leuang Awn) |
50 |
Polished rice (Leuang Awn) |
83 |
Riceberry rice bread |
69 |
Small rice noodles from mixed sago palm flour (Metroxylon spp.) and Chiang rice flour 60; 40 |
54 |
Thailand Chiang brown rice—cooked in rice cooker |
65 |
Thailand Chiang brown rice—pressure cooked |
58 |
Thailand Lepnok brown rice—cooked in rice cooker |
62 |
Thailand Lepnok brown rice—pressure cooked |
59 |
Thailand Sungyod brown rice—cooked in rice cooker |
72 |
Thailand Sungyod brown rice—pressure cooked |
81 |
Wheat bread |
78 |
Create Your Own GI Menu
Use the food databases and planning tools in WLR to create your own plan - or use our Low GI plan for guidance You can try it free
