Vegetables

GI and GL table for vegetables

Vegetables

The GI (Glycemic Index) & GL (Glycemic Load) table for vegetables to help make a better choice when choosing vegetables.

GIName of product / food GLUnitMass (g) Comments
Potato, mashed, microwaved, roasted and salad. See STARCHES.
Sweet corn, fresh, frozen or tinned, cooked. See STARCHES.
Sweet potato, orange or white flesh, baked or cooked. See STARCHES.
Vegetable soups. See MEALS.
Low Braai relish, tinned, Miami <5 1/4 tin 100Low glycemic response; calculated GL
Low Tomato and onion mix, gourmet, tinned, Miami <5 1/4 tin 100Low glycemic response; calculated GL, GF
Low Tomato, fresh <5 1 medium 120GF
Low Carrots, raw <5 2 carrots 120Romanian GI, GF
Low Asparagus fresh and tinned <5 8 spears 200Estimated GI, GF
Low Celery <5 1 stick 40Estimated GI, GF
Low Cucumber <5 1/4 English 125Estimated GI, GF
Low Lettuce, shredded <5 1 cup 80Estimated GI, GF
Low Mushrooms, Denny (and others) <5 1 cup 70Estimated GI; GIFSA & DSA, GF
Low Peppers, green, yellow, red, sweet <5 half80Estimated GI, GF
Low Radishes <5 5 100Estimated GI, GF
Low Rocket leaves <5 One handful 20Estimated GI, GF
Low Sauerkraut <5 1/2 cup 100Estimated GI, GF
Low Pickles <5 1 medium 20Calculated GI, GF
Low Peppers, Jalapeno or Mediterranean <5 5 peppers 50Calculated GI, GF
Low Aubergines <5 1 medium 250Estimated GI, GF
Low Baby marrows <5 3 120Estimated GI, GF
Low Brinjals <5 1 medium 250Estimated GI, GF
Low Broccoli <5 1 cup 100Estimated GI, GF
Low Brussel sprouts <5 1 cup 100Estimated GI, GF
Low Cabbage, shredded <5 1 cup 80Estimated GI, GF
Low Cauliflower <5 1 cup 100Estimated GI, GF
Low Courgettes <5 3 120Estimated GI, GF
Low Eggplant <5 1 medium 250Estimated GI, GF
Low Gem squash <5 180Estimated GI, GF
Low Kohlrabi <5 1/2 cup 100Estimated GI, GF
Low Marrows, baby <5 1/2 cup 100Estimated GI, GF
Low Okra (bhindi) <5 3 75Estimated GI, GF
Low Onions, cooked <5 1/2 medium 75Estimated GI, GF
Low Patty pans <5 4 100Estimated GI, GF
Low Salad, tossed (lettuce, tomato, pepper, carrot), no dressing <5 1 cup 100Estimated GI, GF
Low Spinach, creamed (with cream)** <5 1/2 cup 90Estimated GI; high fat, GF
Low Spinach or Swiss chard, cooked <5 1/2 cup 110Estimated GI, GF
Low Spring onions <5 4 spr. onions 12Estimated GI, GF
Low Zucchini <5 3 120Estimated GI, GF
Low Artichokes <5 190Estimated GI, GF
Low Coleslaw, commercial*** <10 1/2 cup 150Estimated GI; very high fat
Low Green beans, cooked <5 1/2 cup 85GF
Low Leeks <5 160Estimated GI, GF
Low Spinach, creamed (with white sauce)* <5 1/2 cup 90Estimated GI
Low Waterblommetjies <5 1 cup 100Estimated GI, GF
Low Peas, green, fresh or frozen, cooked <5 1/2 cup 90Canadian GI, GF
Low Beetroot salad <5 1/2 cup 100Estimated GI, GF
Low Peas and carrots, cooked <5 1/2 cup 85Calculated GI, GF
Low Butternut, cooked <5 1/2 cup 105Australian GI, GF
Low Hubbard squash (winter squash), cooked <5 1/2 cup 105Australian GI, GF
Low Green beans, tinned <5 1/2 cup 85Australian GI, GF
Low Carrots, cooked <5 1/2 cup 80World average GI, GF
Low Snap or sugar peas or mange-tout or peas in pod, raw <5 1/2 cup 80Estimated GI, GF
Medium Broad beans, frozen and microwaved <5 1/2 cup 80Australian GI, GF
Medium Beetroot, cooked <5 1 medium 90Canadian GI, GF
Medium Marog or imfino or wild spinach or beetroot leaves, cooked <10 1/2 cup 110Wild SA spinach, GF
High Green beans, with potato* <10 1/2 cup 100Note the lower GL due to the green beans, GF
High Turnips, cooked <5 1/2 cup 90Note the low GL, GF
High Parsnips, cooked <20 1/2 cup 90Canadian & Australian GI average, GF
High Pumpkin, cooked <5 1/2 cup 105Note the low GL, GF

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.