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Glycemic Index and Glycemic Load of Vegetables. Complete GI & GL Chart

Vegetables are an important part of any healthy diet and play a key role in maintaining good health. Eating a variety of vegetables provides the body with essential vitamins, minerals, antioxidants, and other beneficial compounds that help to reduce the risk for chronic diseases such as heart disease and cancer.

The glycemic index (GI) is a ranking system used to measure how quickly foods containing carbohydrates raise blood sugar levels after being consumed. It’s important to understand which vegetables have low or medium GI values since this can affect your overall dietary choices when it comes to managing your weight or reducing the risk of developing diabetes.

Many non-starchy green leafy vegetables like spinach, kale and lettuce have very low GI values ranging from 0-15 on the scale; meaning they cause only small fluctuations in blood glucose levels over time when eaten regularly as part of balanced meals throughout the day.

Other vegetables such potatoes, sweet corn and carrots generally contain higher amounts of carbohydrate compared with their green leaf counterparts so tend towards having higher GIs between 16-50 on average depending on their particular variety/cultivar.

When selecting starchy vegetable varieties try opting for those that are lower down on the GI scale such as yams or lentils instead – these will provide you with more sustained energy release than some high GI alternatives like white rice or boiled potatoes would do if eaten alone without balancing them out by consuming proteins & fats at mealtimes too!

Additionally root/tuberous type veggies including beetroot also rank fairly low (30-40) making them another great option alongside legumes beans peas etcetera – all these options offer complex sources carbohydrates plus vitamins & minerals necessary for optimum wellbeing long term!

In conclusion choosing wisely from both types: starchy & non starchy veggies helps ensure optimal nutrition while simultaneously allowing us control our bodies response rate when it comes digesting different kinds of food – ultimately helping maintain healthy stable blood sugar levels over extended periods of time.

Below you can find a complete list for vegetables with its glycemic index and glycemic load ranks.

Note: GI = Glycemic Index, GL = Glycemic Load

Avocado Avocado100.9
Artichoke Artichoke201.2
Eggplant Eggplant201.7
Eggplant Caviar Eggplant Caviar405.3
Sweet potato (batata, yam) Sweet potato (batata, yam)7011.1
Broccoli Broccoli150.5
Broccoli (cooked) Broccoli (cooked)453.1
Rutabaga, fodder beets Rutabaga, fodder beets706.1
Brussels sprouts (fresh) Brussels sprouts (fresh)151.1
Boiled potatoes Boiled potatoes7012.3
Baked potato Baked potato9520.0
Squash caviar Squash caviar753.6
Squash Squash150.7
Capers Capers200.8
White cabbage White cabbage150.9
Brussels sprouts Brussels sprouts150.3
Sauerkraut Sauerkraut150.8
Cauliflower Cauliflower150.8
Fried potato Fried potato9519.1
Mashed potatoes Mashed potatoes8311.4
Kohlrabi Kohlrabi202.1
Pickled Cucumber Pickled Cucumber150.7
Black olives Black olives154.8
Carrot (cooked) Carrot (cooked)854.3
Carrot (fresh) Carrot (fresh)302.0
Canned vegetables (factory) Canned vegetables (factory)653.4
Cucumber Cucumber150.4
Dill pickles Dill pickles150.2
Olives Olives150.9
Parsnip Parsnip8515.3
Chinese cabbage Chinese cabbage200.4
Sweet pepper Sweet pepper150.8
Chilli Chilli151.4
Chilli Green (Fresh) Chilli Green (Fresh)151.2
Tomatoes (fresh) Tomatoes (fresh)301.1
Ratatouille Ratatouille201.0
Rhubarb Rhubarb150.4
Radish Radish150.5
Turnip (cooked, boiled) Turnip (cooked, boiled)853.9
Turnip (raw) Turnip (raw)301.9
Beets (Boiled) Beets (Boiled)657.0
Beetroot (fresh) Beetroot (fresh)302.6
Scorzonera (Kozelec) Scorzonera (Kozelec)300.3
Sweet pepper (red, green), paprika Sweet pepper (red, green), paprika151.0
Salted cucumbers Salted cucumbers150.3
Tomatoes Tomatoes301.1
Tomatoes (dried) Tomatoes (dried)3510.2
Jerusalem artichoke (fresh) Jerusalem artichoke (fresh)506.4
Turnip, turnip (fresh) Turnip, turnip (fresh)301.8
Pumpkin Pumpkin654.5
Pumpkin (boiled) Pumpkin (boiled)755.3
Cauliflower (fresh) Cauliflower (fresh)150.8
Braised Cauliflower Braised Cauliflower150.0
Zucchini Zucchini150.5
Chayote (Mexican cucumber), mashed from it Chayote (Mexican cucumber), mashed from it502.3
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