FOOD LIST TO CONTROL OBESITY, B.P., DIABETES, KIDNEY, HEART PROBLEMS

SOME FOODS ITEMS TO CONTROL OBESITY/ BP/DIABETES/ HEART PROBLEMS. PHYSICAL EXERCISE OR WALKING MUST. 

NOTE:  Make vegetables and fruits the main food and cereals and millets the least supplements.

There are three kinds of food lists posted in this blog. 1) food list based on glycemic load, 2) food list based on glycemic index and 3) food list in alphabetical order.

1) FOOD LIST BASED ON GLYCEMIC LOAD

1) The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after eating it. 

2) One unit of glycemic load approximates the effect of consuming one gram of glucose.

3) Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels. 

4) Glycemic load is based on the glycemic index (GI), and is calculated by multiplying the grams of available carbohydrate in the food by the food's glycemic index, and then dividing by 100.

MORE PREFERABE FOOD ITEMS (117 food items) Low Glycemic Load: 0 to 10

1) GL 0 & GI 0: Water (avg 3 Lt per day)

2) GL 0 & GI 0: olive oil (original, not for frying) 

3) GL 0 & GI 0: sesame oil (not for frying)

4) GL 0 & GI 0: Almond (badam)

5) GL 0: GI 0: Coffee, tea (sugarless)

6) GL 0 & GI 0: egg (boiled)

7) GL0 & GI 0: fish (boiled, smoked), fry is unhealthy

8) GL 0 & GI 0: prawns, shrimps,  crustaceans (boiled), fry is unhealthy

9) GL 0 & GI 0: chicken (boiled or roasted skinless country chicken), fry is unhealthy

10) GL 0 & GI 0: organ meat, fry is unhealthy

11) GL 0 & GI 0: Beef, fry is unhealthy

12) GL 0 & GI 0: red meat boiled or roasted (avoid in case of BP,  heart & kidney problems), fry is unhealthy

13) GL 0 & GI 0: Ghee, Vanaspati (avoid in case of BP,  heart & kidney problems)

14) GL 0 & GI 1: ajwan, vamu (caraway) medicinal 

15) GL 0 & GI 2: musk melon seeds

16) GL 0 & GI 2: elaichi (cardamom) medicinal

17) GL 0 & GI 2: loang (cloves) medicinal

18) GL 0 & GI 2: patta (cinnamon) one of the best to reduce blood glucose levels

19) GL 0 & G 2-4: kale  (avoid in case of thyroid problems)

20) GL 0 & GI 3: Stevia (sweetener) sugar alternative

21) GL 0 & GI 4: zeera (cumin) medicinal

22) GL 0 & GI 4: karela. (bitter gourd) one of the best to reduce blood glucose levels

23) GL 0 & GI 5: vinegar

24) GL 0 & GI 5: kandori (little gourd) 

25) GL 0 & GI 5: lamba kaddu (bottle gourd)

26) GL 0 & GI 5: turai (ridge gourd)

27) GL 0 & GI 6: Raya(n) (sesame, mustard) medicinal

28) GL 0 & GI 6: watermelon seeds

29) GL 0 & GI 7: kalonji (black cumin, Fennel) one of the best to reduce blood glucose levels

30) GL 0 & GI 7: sunflower seeds

31) GL 0 & GI 7: Lettuce (avoid in case of thyroid problems)

32) GL 0 & GI 10: Mushrooms. Best alternative to meat with vitamin B12 and vitamin D

33) GL 0 & GI 10: broccoli (avoid in case of thyroid problems)

34) GL 0 & GI 10: cabbage (avoid in case of thyroid problems)

35) GL 0 & GI 10: Jamun (blue berry)

36) GL 0 & GI 10: drumstick

37) GL 0 &  GI 12: palak (spinach) (avoid in case of kidney or thyroid problems)

38) GL 0 & GI 15: kheera (cucumber)

39) GL 0 & GI 30: cheese

40) GL 1 & GI 10: capsicum

41) GL 1 & GI 10: Mint  (pudina), medicinal

42) GL 1 &  GI 10: drumstick leaves

43) GL 1 & GI 10: leafy greens

44) GL 1 & GI 10: Gongura (Hibiscus)

45) GL 1 & GI 10: Methi leaves, medicinal

46) GL 1 & GI 10: neem leaves, medicinal

47) GL 1 & GI 10: onion, medicinal

48) GL 1 & GI 10: garlic, medicinal

49) GL 1 & GI 10: somph (fennel), medicinal

50) GL 1 & GI 13: Kidney beans

51) GL 1 & GI 15: olives, medicinal

52) GL 1 & GI 15: cauliflower (avoid in case of thyroid problems)

53) GL 1 & GI 15: Radish

54) GL 1 & GI 15: Aloe (juice) (medicinal in small amounts)

55) GL 1 & GI 15: Asparagus

56) GL 1 & GI 15: Celery  (avoid in case of thyroid problems)

57) GL 1 & GI 15: parsley (avoid in case of thyroid problems)

58) GL 1 & GI 15: green beans

59) GL 1 & GI 18: brinjal (egg plant, aubergine)

60) GL 1 & GI 20: haldi (turmeric), medicinal

61) GL 1 & GI 20: Acid lime (neembu)  (avoid in case of kidney problems)

62) GL 1 & GI 25: Milk, wholesome food

63) GL 1 & GI 30: butter milk

64) GL 1 & GI 30: tomato (avoid in case of kidney problems)

65) GL 1 & GI 30: pickles (salt is an issue. Take in a very small quantity)

66) GL 1 & GI 33: curd

67) GL 1 & GI 40: Strawberry

68) GL 2 & GI 14: groundnut (peanuts), may be allergic to some people

69) GL 2 & GI 15: amla (goose berry), medicinal

70) GL 2 & GI 15: walnut (akhrot)

71) GL 2 & GI 15: guava, one of the best to reduce blood glucose levels

72) GL 2 & GI 19: Fructose

73) GL 2 & GI 20: lemon  (avoid in case of kidney problems)

74) GL 2 & GI 22: Peach

75) GL 2 & GI 22: dry peas, may be allergic to some people

76) GL 2 & GI 30: Chickpea dried boiled

77) GL 2 & GI 32: bhindi (okra, lady's finger), one of the best to reduce blood glucose levels

78) GL 3 & GI 15: ginger, medicinal

79) GL 3 & GI 18: pomegranate

80) GL 3 & GI 22: cherries

81) GL 3 & GI 25: grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems)

82) GL 3 & GI 30: mandarin (Kamala) (avoid in case of kidney problems)

83) GL 3 & GI 36: Carambola (starfruit)

84) GL 4 & GI 15: Ice fruit, Palmyra palm fruit (munjelu)

85) GL 4 & GI 20: Jujube (ber)

86) GL 4 & GI 22: Lentils

87) GL 4 & GI 28: apples

88) GL 4 & GI 30: fig (anjeer)

89) GL 4 & GI 40: carrot (uncooked)

90) GL 4 & GI 40: Carrot juice

91) GL 4 & GI 72-103: watermelon (tharbooja)

92) GL 5 & GI 18: Soyabean  (avoid in case of thyroid problems)

93) GL 5 & GI 27: pure multigrain atta

94) GL 5 & GI 38: guava

95) GL 5 & GI 42: orange  (avoid in case of kidney problems)

96) GL 5 & GI 45: oat meal

97) GL 5 & GI 65: Muskmelon (kharbooja)

98) GL 6 & GI 60: Papaya (native varieties, less sweet)

99) GL 6 & GI 64: beetroot

100) GL 7 & GI 41: Mango (unripened)

101) GL 7 & GI 38: wood apple

102) GL 7 & GI 45: coconut

103) GL 7 & GI 47: kiwi

104) GL 7 & GI 52: dragon fruit

105) GL 7 & GI 92: Carrots (cooked)

106) GL 8 & GI 22: Mung dal sprouts (greengram sprouts)

107) GL 8 & GI 25: cashew (kaju)

108) GL 8 & GI 27: pista 

109) GL 8 & GI 43: blue/black/purple/red grapes

110) GL 8 & GI 54: green peas (muttar), may be allergic to some people

111) GL 8 & GI 59: pineapple

112) GL 9 & GI 33: Pears

113) GL 9 & GI 60: mango (ripened)

114) GL 9 & GI 75: pumpkin (lal kaddu)

115) GL 10 & GI 19: methi (fenugroek), medicinal

116) GL 10 & GI 20: blackgram (urad)

117) GL 10 & GI 59: Grapes (green / white)

LESS PREFERABE (11 food items) Medium Glycemic Load: 11 to 19

1) GL 11 & GI 51: banana (small varieties)

2) GL 11 & GI 55: sapota (Chickoo), use less sweet fruit

3) GL 13 & GI 23: cocoa (sugarless)

4) GL 13 & GI 54: custard apple (sitaphal), use less sweet fruit

5) GL 13 & GI 79: lychee

6) GL 14 & GI 22: Dal (redgram, pigeon pea)

7) GL 15 & GI 70: banana  (avoid in case of kidney problems)

8) GL 16 & GI 22: barley (Jav) (gluten not good for neuropathy patients)

9) GL 16 & GI 78: Sweet potato (natralu, avoid in case of kidney problems)

10) GL 17 & GI 30: Laddu

11) GL 17 & GI 52: (sweet) corn  (gluten not good for neuropathy patients)

LEAST PREFERABE (48 food items) High Glycemic Load: 20 and more 

1) GL 20 & GI 72-111: potato

2) GL 21 & GI 49: whole desi wheat (gluten not good for neuropathy patients)

3) GL 21 & GI 66: chapathi  (gluten not good for neuropathy patients)

4) GL 20 & GI 77: idli

5) GL 20 & GI 77: Sorghum (Jowar)

6) GL 21 & GI 90: Pongal

7) GL 22 & GI 58: Basmati rice

8) GL 23 & GI 34: rye

9) GL 24 & GI 68: brown rice  (avoid in case of kidney problems)

10) GL 24 & GI 72-84: white rice

11) GL 24 & GI 87: sugarcane

12) GL 26 & GI 40: figs dried

13) GL 27 & GI 68: jackfruit

14) GL 27 & GI 107: millet porridge

15) GL 28 & GI 90: burger

16) GL 29 & GI 51: Horsegram

17) GL 32 & GI 54: mung Dal (cooked), may be allergic to some people

18) GL 32 & GI 77 Dosa

19) GL 36 & GI 65: roti (gluten not good for neuropathy patients)

20) GL 37 & GI 73: Bun (gluten not good for neuropathy patients)

21) GL 37 & GI 73: naan  (gluten not good for neuropathy patients)

22) GL 39 & GI 48: parboiled rice

23) GL 40 & GI 55: Pearl millet (Bajra)

24) GL 40 & GI 85: Wheat bread (gluten not good for neuropathy patients)

25) GL 43 & GI 60: Little Millet (kutki)

26) GL 43 & GI 60: Prosomillet (chenna)

27) GL 43 & GI 60: kodo millet

28) GL 43 & GI 65: barnyard milllet

29) GL 43 & GI 95-100: bakery items

30) GL 45 & GI 55: honey (original), medicinal

31) GL 45 & GI 77: wafers

32) GL 46 & GI 60: Jowar (Sorghum)

33) 46 & GI 64: foxtail millet (korra)

34) GL 48 & GI 87: cakes and pastries

35) GL 49 & GI 100: white bread  (gluten not good for neuropathy patients)

36) GL 50 & GI 65: wild date fruit (eetha pandu)

37) GL 50 & GI 70: Rusks

38) GL 51 & GI 64: kishmish (raisins)  (avoid in case of kidney problems)

39) GL 53 & GI 72: pop corn (gluten not good for neuropathy patients)

40) GL 53 & GI 82 Poori

41) GL 56 & GI 83: oat flakes (gluten not good for neuropathy patients)

42) GL 57 & GI 75: white flour, any

43) GL 63 & GI 84: jaggery (gud)

44) GL 65 & GI 65: Sucrose (sugar)

45) GL 65 & GI 70-100: sweetstall items

46) GL 77 & GI 103: dates (khajoor)

47) GL 78 & GI 93: corn flakes

48) GL 100 & GI 100: Glucose

2) FOOD LIST BASED ON GLYCEMIC INDEX

1) The following list is prepared according to Glycemic Index. 

2) Glycemic Index means the number of grams of glucose added to blood stream in two hours of eating the food item.

Low Glycemic Index: 0 to 55 (126 food items)

1) GI 0: Water (avg 3 Lt per day)

2) GI 0: olive oil (original, not for frying) 

3) GI 0: sesame oil (not for frying)

4) GI 0: badam (almond)

5) GI 0: Coffee, tea (sugarless)

6) GI 0: egg (boiled)

7) GI 0: fish (boiled, smoked), fry is unhealthy

8) GI 0: prawns, shrimps,  crustaceans (boiled), fry is unhealthy

9) GI 0: chicken (boiled or roasted skinless country chicken), fry is unhealthy

10) GI 0: organ meat, fry is unhealthy

11) GI 0: Beef, fry is unhealthy

12) GI 0: red meat boiled or roasted (avoid in case of BP,  heart & kidney problems), fry is unhealthy

13) GI 0: Ghee, Vanaspati (avoid in case of BP,  heart & kidney problems),

14) GI 1: ajwan, vamu (caraway) medicinal 

15) GI 2: musk melon seeds

16) GI 2: elaichi (cardamom) medicinal

17) GI 2: loang (cloves) medicinal

18) GI 2: patta (cinnamon) one of the best to reduce blood glucose levels

19) G 2-4: kale  (avoid in case of thyroid problems)

20) GI 3: Stevia (sweetener) sugar alternative

21) GI 4: zeera (cumin) medicinal

22) GI 4: karela. (bitter gourd) one of the best to reduce blood glucose levels

23) GI 5: vinegar

24) GI 5: kandori (little gourd) 

25) GI 5: lamba kaddu (bottle gourd)

26) GI 5: turai (ridge gourd)

27) GI 6: Raya(n) (sesame, mustard)nmedicinal

28) GI 6: watermelon seeds

29) GI 7: kalonji (black cumin, Fennel) one of the best to reduce blood glucose levels

30) GI 7: sunflower seeds

31) GI 7: Lettuce (avoid in case of thyroid problems)

32) GI 10: Mushrooms. Best alternative to meat with vitamin B12 and vitamin D

33) GI 10: broccoli (avoid in case of thyroid problems)

34) GI 10: cabbage (avoid in case of thyroid problems)

35) GI 10: Jamun (blue berry)

36) GI 10: capsicum

37) GI 10: Mint  (pudina), medicinal

38) GI 10: drumstick

39) GI 10: drumstick leaves

40) GI 10: leafy greens

41) GI 10: Gongura (Hibiscus)

42) GI 10: Methi leaves, medicinal

43) GI 10: neem leaves, medicinal

44) GI 10: onion, medicinal

45) GI 10: garlic, medicinal

46) GI 10: somph (fennel), medicinal

47) GI 12: palak (spinach) (avoid in case of kidney or thyroid problems)

48) GI 13: Kidney beans

49) GI 14: groundnut (peanuts), may be allergic to some people

50) GI 15: amla (goose berry), medicinal

51) GI 15: olives, medicinal

52) GI 15: walnut (akhrot)

53) GI 15: kheera (cucumber)

54) GI 15: cauliflower (avoid in case of thyroid problems)

55) GI 15: ginger, medicinal

56) GI 15: Radish

57) GI 15: Agave (juice) (medicinal in small amounts)

58) GI 15: Asparagus

59) GI 15: Celery  (avoid in case of thyroid problems)

60) GI 15: parsley (avoid in case of thyroid problems)

61) GI 15: green beans

62) GI 15: guava, one of the best to reduce blood glucose levels

63) GI 15: Ice fruit, Palmyra palm fruit (munjelu)

64) GI 18: pomegranate

65) GI 18: Soyabean  (avoid in case of thyroid problems)

66) GI 18: brinjal (egg plant, aubergine)

67) GI 19: methi (fenugroek), medicinal

68) GI 19: Fructose

69) GI 20: haldi (turmeric), medicinal

70) GI 20: lemon  (avoid in case of kidney problems)

71) GI 20: blackgram (udud)

72) GI 20: Jujube (ber)

73) GI 22: cherries

74) GI 22: Peach

75) GI 22: Mung dal sprouts

76) GI 22: barley (Jav) (gluten not good for neuropathy patients)

77) GI 22: Dal (redgram, pigeon pea)

78) GI 22: Lentils

79) GI 22: dried peas, may be allergic to some people

80) GI 23: cocoa (sugarless)

81) GI 25: Milk, wholesome food

82) GI 20: Acid lime (neembu)  (avoid in case of kidney problems)

83) GI 25: grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems)

84) GI 25: cashew (kaju)

85) GI 27: pista

86) GI 27: pure multigrain atta

87) GI 28:  Chickpeas 

88) GI 30: fig (anjeer)

89) GI 30: Chickpea dried boiled

90) GI 30: butter milk

91) GI 30: Laddu

92) GI 30: tomato (avoid in case of kidney problems)

93) GI 30: mandarin (Kamala) (avoid in case of kidney problems)

94) GI 30: cheese

95) GI 30: pickles (salt is an issue. Take in a very small quantity)

96) GI 31: orange  (avoid in case of kidney problems)

97) GI 31: mung dal (green gram)

98) GI 32: bhindi (okra, lady's finger), one of the best to reduce blood glucose levels

99) GI 33: curd

100) GI 33: Pears

101) GI 33: Chana (chickpea), may be allergic to some people may be allergic to some people

102) GI 34: apples

103) GI 34: rye

104) GI 36: Carambola (starfruit)

105) GI 40: carrot (uncooked)

106) GI 40: Carrot juice

107) GI 40: figs dried

108) GI 41: Mango (unripened)

109) GI 45: oat meal

110) GI 45: coconut

111) GI 45: minapattu/pesarattu

112) GI 47: kiwi

113) GI 48: strawberry

114) GI 48: parboiled rice

115) GI 49: blue/black/purple/red grapes

116) GI 49: whole desi wheat (gluten not good for neuropathy patients)

117) GI 51: Horsegram

118) GI 51: banana (small varieties)

119) GI 52: dragon fruit

120) GI 52: (sweet) corn just  (gluten not good for neuropathy patients)

121) GI 54: mung Dal (cooked), may be allergic to some people

122) GI 54: green peas (matter), may be allergic to some people

123) GI 54: custard apple (sitaphal), use less sweet fruit

124) GI 55: Pearl millet (Bajra)

125) GI 55: honey (original), medicinal

126) GI 55: sapota (Chickoo), use less sweet fruit

Medium Glycemic Index (56 to 70) (20 food items)

1) GI 58: Basmati rice

2) GI 59: Grapes (green / white)

3) GI 60: Jowar (Sorghum)

4) GI 60: Little Millet (kutki)

5) GI 60: Prosomillet (chenna)

6) GI 60: kodo millet

7) GI 65: barnyard milllet

8) GI 64: foxtail millet (korra)

9) GI 60: Papaya (native varieties, less sweet)

10) GI 60: mango (ripened)

11) GI 64: beetroot

12) GI 64: kishmish (raisins)  (avoid in case of kidney problems)

13) GI 65: Muskmelon (kharbooja)

14) GI 65: roti (gluten not good for neuropathy patients)

15) GI 65: Sucrose (sugar)

16) GI 65: wild date fruit (eetha pandu)

17) GI 66: pineapple

18) GI 66: chapathi  (gluten not good for neuropathy patients)

19) GI 68: jackfruit

20) GI 68: brown rice  (avoid in case of kidney problems)

High Glycemic Index (more than 70) (36 food items)

1) GI 70: banana  (avoid in case of kidney problems)

2) GI 70: fruit juices with sugar

3) GI 70: Rusks

4) GI 70-100: junk food

5) GI 70-100: sweetstall items

6) GI 72-103: watermelon (tharbooja)

7) GI 72: pop corn (gluten not good for neuropathy patients)

8) GI 72-84: rice

9) GI 72-111: potato

10) GI 72: biryani rice

11) GI 73: Bun (gluten not good for neuropathy patients)

12) GI 73: naan  (gluten not good for neuropathy patients)

13) GI 75: pumpkin (lal kaddu)

14) GI 75: white flour, any

15) GI 77: Sorghum (Jowar)

16) GI 77: idli

17) GI 77 Dosa

18) GI 77: wafers

19) GI 78: Sweet potato (natralu, avoid in case of kidney problems)

20) GI 79: lychee

21) GI 79: Butter rice

22) GI 82 Poori

23) GI 83: oat flakes (gluten not good for neuropathy patients)

24) GI 84: jaggery (gud)

25) GI 85: Wheat bread (gluten not good for neuropathy patients)

26) GI 87: sugarcane

27) GI 87: cakes and pastries

28) GI 90: Pongal

29) GI 90: burger

30) GI 92: Carrots (cooked)

31) GI 93: corn flakes

32) GI 95-100: bakery items

33) GI 100: white bread  (gluten not good for neuropathy patients)

34) GI 100: Glucose 

35) GI 103: dates (khajoor)

36) GI 107: millet porridge

3) FOOD LIST IN ALPHABETICAL ORDER WITH GLYCEMIC LOAD (GL) & GLYCEMIC INDEX (GI)

1) Aloe (juice) (medicinal in small amounts), GL 1 & GI 15

2) Ajwan, vamu (caraway) medicinal, GL 0 & GI 1

3) Almond (badam), GL 0 & GI 0

4) Amla (goose berry), medicinal, GL 2 & GI 15

5) Apples, GL 4 & GI 28

6) Asparagus, GL 1 & GI 15

7) Bakery items, GL 43 & GI 95-100

8) Banana (small varieties), GL 11 & GI 51

9) Banana, long, (avoid in case of kidney problems), GL 15 & GI 70

10) Barley (Jav) (gluten not good for neuropathy patients), GL 16 & GI 22

11) Barnyard milllet, GL 43 & GI 65

12) Basmati rice, GL 22 & GI 58

13) Beans, GL 1 & GI 15

14) Beef, fry is unhealthy, GL 0 & GI 0

15) Beetroot, GL 6 & GI 64

16) Bitter gourd (Karela), one of the best to reduce blood glucose levels, GL 0 & GI 4

17) Black cumin, Fennel, kalonji, one of the best to reduce blood glucose levels, GL 0 & GI 7

18) Blackgram (urad), GL 10 & GI 20

19) Bottle gourd (lamba kaddu), GL 0 & GI 5

20) Broccoli (avoid in case of thyroid problems), GL 0 & GI 10

21) Brown rice  (avoid in case of kidney problems), GL 24 & GI 68

22) Bun (gluten not good for neuropathy patients), GL 37 & GI 73

23) Burger, GL 28 & GI 90

24) Butter milk, GL 1 & GI 30

25) Cabbage (avoid in case of thyroid problems), GL 0 & GI 10

26) Cakes and pastries, GL 48 & GI 87

27) Capsicum, GL 1 & GI 10

28) Carambola (starfruit), GL 3 & GI 36:

29) Carrot (uncooked), GL 4 & GI 40

30) Carrot juice, GL 4 & GI 40

31) Carrots (cooked), GL 7 & GI 92

32) Cashew (kaju), GL 8 & GI 25

33) Cauliflower (avoid in case of thyroid problems), GL 1 & GI 15

34) Celery  (avoid in case of thyroid problems), GL 1 & GI 15

35) Chapathi  (gluten not good for neuropathy patients), GL 21 & GI 66

36) Cheese, GL 0 & GI 30

37) Cherries, GL 3 & GI 22

38) Chicken (boiled or roasted skinless country chicken), fry is unhealthy, GL 0 & GI 0:

39) Chickpea, Bengal gram,  may be allergic to some people, GL 20 & GI 33

40) Chickpea, Bengalgram,  dried boiled, GL 2 & GI 30:

41) Cinnamon (Patta) one of the best to reduce blood glucose levels, GL 0 & GI 2

42) Cloves(loang) medicinal, GL 0 & GI 2

43) Cocoa (sugarless), GL 13 & GI 23

44) Coconut, GL 7 & GI 45

45) Coffee, tea (sugarless), GL 0: GI 0

46) Corn flakes, GL 78 & GI 93

47) Cucumber, kheera, GL 0 & GI 15

48) Cumin (zeera) medicinal,  GL 0 & GI 4

49) Curd, GL 1 & GI 33

50) Custard apple (sitaphal), use less sweet fruit, GL 13 & GI 54

51) Dates (khajoor), GL 77 & GI 103

52) Dosa, GL 32 & GI 77

53) Dragon fruit, GL 7 & GI 52

54) Drumstick leaves, GL 1 &  GI 10

55) Drumstick, GL 0 & GI 10

56) Egg (boiled), GL 0 & GI 0:

57) Eggplant, brinjal,  aubergine, GL 1 & GI 18

58) Elaichi (cardamom) medicinal, GL 0 & GI 2

59) Fennel, somph, medicinal, GL 1 & GI 10

60) Fenugreek leaves, methi leaves, medicinal, GL 1 & GI 10

61) Fenugroek, methi, medicinal, GL 10 & GI 19

62) Fig (anjeer), GL 4 & GI 30

63) Figs dried, GL 26 & GI 40

64) Fish (boiled, smoked), fry is unhealthy GL0 & GI 0

65) Foxtail millet (korra), 46 & GI 64

66) Fructose, GL 2 & GI 19

67) Garlic, medicinal, GL 1 & GI 10

68) Ghee, Vanaspati (avoid in case of BP,  heart & kidney problems), GL 0 & GI 0

69) Ginger, medicinal, GL 3 & GI 15

70) GL 8 & GI 54

71) Glucose, GL 100 & GI 100

72) Gongura, Hibiscus leafy green, GL 1 & GI 10

73) Grapefruit (not grape, it's a citrus variety) (avoid in case of kidney problems), GL 3 & GI 25

74) Grapes (green / white), GL 10 & GI 59

75) Grapes, blue/black/purple/red, GL 8 & GI 43

76) Green gram, moong dal, dry GL 20 & GI 31

77) Greengram, Mung dal sprouts, GL 8 & GI 22

78) Guava, one of the best to reduce blood glucose levels, GL 2 & GI 15

79) Honey (original), medicinal, GL 45 & GI 55

80) Horsegram, GL 29 & GI 51

81) Ice fruit, Palmyra palm fruit (munjelu), GL 4 & GI 15

82) Idli, GL 20 & GI 77

83) Jackfruit, GL 27 & GI 68

84) Jaggery (gud), GL 63 & GI 84

85) Jamun (blue berry), GL 0 & GI 10

86) Jowar (Sorghum), GL 46 & GI 60

87) Jowar, Sorghum, GL 20 & GI 77

88) Jujube (ber), GL 4 & GI 20

89) Kale  (avoid in case of thyroid problems), GL 0 & G 2-4

90) Kidney beans, GL 1 & GI 13

91) Kishmish (raisins)  (avoid in case of kidney problems), GL 51 & GI 64

92) Kiwi, GL 7 & GI 47

93) Kodo millet, GL 43 & GI 60

94) Laddu, GL 17 & GI 30

95) Leafy greens, GL 1 & GI 10

96) Lemon  (avoid in case of kidney problems), GL 2 & GI 20

97) Lentils, GL 4 & GI 22

98) Lettuce (avoid in case of thyroid problems), GL 0 & GI 7

99) Lime fruit, neembu (avoid in case of kidney problems) GL 1 & GI 20

100) Little gourd (kandori), GL 0 & GI 5

101) Little Millet (kutki), GL 43 & GI 60

102) Lychee, GL 13 & GI 79

103) Mandarin (Kamala) (avoid in case of kidney problems), GL 3 & GI 30

104) Mango (ripened), GL 9 & GI 60

105) Mango (unripened), GL 7 & GI 4

106) Milk, wholesome food, GL 1 & GI 25

107) Millet porridge, GL 27 & GI 107

108) Mint, pudina, medicinal, GL 1 & GI 10

109) Multigrain atta, GL 5 & GI 27

110) Mushrooms, one of the best alternative to get vitamin B12 and vitamin D, GL 0 & GI 10

111) Musk melon seeds, GL 0 & GI 2

112) Muskmelon (kharbooja), GL 5 & GI 65

113) Naan  (gluten not good for neuropathy patients), GL 37 & GI 73

114) Neem leaves, medicinal, GL 1 & GI 10

115) Oat flakes (gluten not good for neuropathy patients), GL 56 & GI 83

116) Oat meal, GL 5 & GI 45:

117) Okra, lady's finger, bhindi, one of the best to reduce blood glucose levels, GL 2 & GI 32

118) Olive oil (original, not for frying), GL 0 & GI 0

119) Olives, medicinal, GL 1 & GI 15

120) Onion, medicinal, GL 1 & GI 10

121) Orange  (avoid in case of kidney problems), GL 5 & GI 42

122) Organ meat, fry is unhealthy, GL 0 & GI 0

123) Papaya (native varieties, less sweet), GL 6 & GI 60

124) Parboiled rice, GL 39 & GI 48

125) Parsley (avoid in case of thyroid problems), GL 1 & GI 15

126) Peach, GL 2 & GI 22

127) Peanut, groundnut, may be allergic to some people, GL 2 & GI 14

128) Pearl millet (Bajra), GL 40 & GI 55

129) Pears, GL 9 & GI 33

130) Peas (dry), may be allergic to some people, GL 2 & GI 22

131) Pickles (salt is an issue. Take in a very small quantity), GL 1 & GI 30

132) Pigeon pea, dal, redgram, GL 14 & GI 22

133) Pineapple, GL 8 & GI 59

134) Pista, GL 8 & GI 27

135) Pomegranate, GL 3 & GI 18

136) Pongal, GL 21 & GI 90

137) Poori, GL 53 & GI 82

138) Pop corn (gluten not good for neuropathy patients), GL 53 & GI 72

139) Potato, GL 20 & GI 72-111

140) Prawns, shrimps,  crustaceans (boiled), fry is unhealthy, GL 0 & GI 0

141) Prosomillet (chenna), GL 43 & GI 60

142) Pumpkin (lal kaddu), GL 9 & GI 75

143) Radish, GL 1 & GI 15

144) Red meat boiled or roasted (avoid in case of BP,  heart & kidney problems), fry is unhealthy, GL 0 & GI 0

145) Ridge gourd (turai), GL 0 & GI 5

146) Roti (gluten not good for neuropathy patients), GL 36 & GI 65

147) Rusks, GL 50 & GI 70

148) Rye, GL 23 & GI 34

149) Sapota (Chickoo), use less sweet fruit, GL 11 & GI 55

150) Sesame oil (not for frying),  GL 0 & GI 0

151) Sesamum, mustard (Raya) medicinal, GL 0 & GI 6

152) Soyabean  (avoid in case of thyroid problems), GL 5 & GI 18

153) Spinach, palak (avoid in case of kidney or thyroid problems), GL 0 &  GI 12

154) Stevia (sweetener) sugar alternative, GL 0 & GI 3

155) Strawberry, GL 1 & GI 40

156) Sucrose (sugar), GL 65 & GI 65

157) Sugarcane, GL 24 & GI 87

158) Sunflower seeds, GL 0 & GI 7

159) Sweet corn  (gluten not good for neuropathy patients), GL 17 & GI 52

160) Sweet potato (natralu, avoid in case of kidney problems), GL 16 & GI 78

161) Sweetstall items, GL 65 & GI 70-100

162) Tomato (avoid in case of kidney problems),  GL 1 & GI 30

163) Turmeric, medicinal, GL 1 & GI 20

164) Vinegar, GL 0 & GI 5

165) Wafers, GL 45 & GI 77

166) Walnut (akhrot), GL 2 & GI 15

167) Water, GL 0 & GI 0 (avg 3 Lt per day)

168) Watermelon (tharbooja), GL 4 & GI 72-103

169) Watermelon seeds, GL 0 & GI 6

170) Wheat bread (gluten not good for neuropathy patients), GL 40 & GI 85

171) White bread  (gluten not good for neuropathy patients), GL 49 & GI 100

172) White flour, any, GL 57 & GI 75

173) White rice, GI 24 & GI 72-84

174) Whole desi wheat (gluten not good for neuropathy patients), GL 21 & GI 49

175) Wild date fruit (eetha pandu), GL 50 & GI 65

176) Wood apple, GL 7 & GI 38

Note: please help improve the list

One More Independence Day, Please!

Swaraj was tenth passed but doing farming along with her wife Asha. He had a daughter named Bhavishya. He had some land sufficient enough to house a small mud shack and open space bordered by a number of trees like a curry-leaf tree, a drumstick tree, a guava tree, a jamun tree, a mango tree, a tamarind tree, a small patch of plantains and a plot for kitchen garden. The tree cover was a blessing not only for fowls, a pair of goats and a cow but also for his only girl-child to play and swing under. It was a self-sustainable home  with a plenty of paddy, millets, pulses, milk, eggs, chicken, fresh fruits and vegetables.  But no doubt a poor underdeveloped family.

One summer his brother Sevak came to the village  along with his family as usual. But this time with a great offer for Swaraj! Sevak said, "How long you live this poor life?" Swaraj couldn't understand. He continued,  "Your child is growing up, at least for her sake you come to my place, I'll try for you a job in my company." Asha who's listening from behind prompted Swaraj to accept the offer. The undestandable husband said, "OK!" Swaraj had given a serious thought to the idea and finally disposed off all of his live-belongings to the other villagers within a weak or two.

After receiving a message from his brother, he left for the city along with his family. As he's tenth passed he's appointed as a supervisor for the ongoing construction works. Bhavishya was also joined in a private school nearby. The husband was doing a job in a company,  the daughter was studying in a private school and Asha herself was busy in getting audio-visual lessons on TV concerning the modern city life through serials with intermittent  ads on sophisticated gadgets to make the life practical. At last it's turned into a small happy family. No worries and no tensions!

One day Bhavishya came home from school complaining that she's developing pain in her tummy. Within a few minutes she started vomiting. She's taken to a hospital. Many tests were conducted. No traces of any infection. Later advised to take to a nutritionist. The nutritionist revealed that the problem was due to adulterated milk. This might lead to kidney problems also. One day she came home complaining persistent headache. There's no any serious probem, only thing was that she'd to use spectacles. She's then a complete student with a huge backpack of books and cute looking spects. Both Mom and Dad were happy as their girl was looking smart and getting modern schooling!

One evening Swaraj came home from work coughing, wheezing and feeling breathlessness and tightnessness in his chest. Asha forced him to visit a hospital. Doctors had conducted spirometry test and told that he's  developing Chronic Obstructive Pulmonary Disease (COPD) due to the continuous inhalation of pollutants. They suggested him to avoid dust and fumes  and to eat smaller but more frequent meals, to take rest before eating and to take nutritional supplements. After branchodilation he returned  home with a long list of medicines and a modern inhaler. He became a complete man with a cellophane in one hand and an inhaler in the other!

After a few years of the adapted city life the mistress of the family started experiencing nervousness, sweating, difficulty in sleeping and distinct facial flushing. Visited a woman specialist. BP was checked.  It's  140/90. Madam advised her to visit after three days. She went as per the schedule. High reading on sphygmomanometer! No doubt.  She'd developed hypertension. Then she got a long list of prescription along with a number of instructions - "Don't sit in front of TV for hours together. " "Don't eat too much salt." "Take more fruits and raw vegetables." "Reduce body weight." "Go for walk." And so on. But she's looking heavily smart!

One day power was off. Mistakenly Asha got some time to think about her family and home. It's a complte home with all modern facilities like a TV set, gas connection, a mixer, a fridge, a washing machine, a couple of ceiling fans and sufficient furniture contrasted to that of the past rustic life. Though they couldn't get unadulterated milk and uncontaminated fresh fruits and vegetables to keep health they'd get a plenty of pills and syrups to survive from not only infectious but also degenerative diseases. They're living in the area dotted fully with concrete towers encircled by drainages and fast running  bykes and cars over.  Though they couldn't listen birds' songs and get cool breeze  there, they could keep their ears busy deafening to hustling and bustling noise of vehicles and sense of hot smoky winds non-stop. But one thing's certain that people used to consider them as "civilized" and "developed".

Meanwhile the power came back followed by daughter  and husband in the evening. She found her husband seemed to be a little disturbed. Face was gloomy and greasy with a trickle of sweat. She softly enquired,  "Why're you so dull. What do you want, my dear?" He gently replied, "Independence Day!" "What ......?"  "Yeah!  I need independence from the dusty and smoky atmosphere, from the adulterated food and diseases and from the ever escalating cost of living, medical bills, debts and tensions." He continued, "I want the past glorious life of my village where I was the boss of my own small estate, full of clean air, water, food, peace and happiness!"