Searching for the glycemic index Table of Nigerian foods?
Then you're in great luck!
Because I have compiled over 60 common Nigeria foods and their glycemic index.
Let's get to them right away...
Glycemic Index Table Of Nigerian Foods
Here are the glycemic index of some Nigerian foods in alphabetical order:
| Food | Glycemic Index | Classification |
| Abacha (cassava) | 84.88 | High |
| Agidi (Maize) | 92.30±0.05 | High |
| Agidi (Maize) | 92.30±0.05 | High |
| Akara (beans) | 43.7 | Low |
| Akpu | 84.06 | High |
| Amala (Yam) | 36.8±7 | Low |
| Amala (Yam) | 84.35±2.68 | High |
| Apple | 38 | Low |
| Banana | 52 | Low |
| Beans Porridge | 48 | Low |
| Beans served with stew | 56 | Intermediate |
| Beetroot | 64 | Intermediate |
| Boiled Rice | 56 | Intermediate |
| Boiled Yam | 58 | Intermediate |
| Brown Rice | 55 | Low |
| Butter | 51 | Low |
| Carrot | 47 | Low |
| Cassava Flour | 59.34±32.42 | Intermediate |
| Chickpeas | 28 | Low |
| Dark Chocolate | 23 | Low |
| Eba (Cassava) | 82.25±0.05 | High |
| French Fries | 75 | High |
| Fried Plantain | 62 | Intermediate |
| Fufu (cassava) | 84.06 | High |
| Garri (cassava) | 92.36 | High |
| Grapes | 53 | Low |
| Honey | 55 | Low |
| Ice Cream | 61 | Intermediate |
| Jollof Rice | 64 | Intermediate |
| Kidney Beans | 24 | Low |
| Lentils | 26 | Low |
| Maize Flour | 54.83±26.74 | Low |
| Mango | 55 | Low |
| Milk | 27 | Low |
| MoinMoin (Beans) | 41.14 | Low |
| Oats | 55 | Low |
| Orange | 43 | Low |
| Papaya | 58 | Intermediate |
| Pasta | 45 | Low |
| Peach | 42 | Low |
| Peanuts | 14 | Low |
| Pear | 38 | Low |
| Pineapple | 66 | Intermediate |
| Potato | 78 | High |
| Pounded Yam | 61 | Medium |
| Quinoa | 53 | Low |
| Semolina (Wheat) | 95.28 ± 0.04 | High |
| Semovita (Wheat) | 95.80±0.28 | High |
| Soy Milk | 30 | Low |
| Starch (Cassava) | 98.60±2.68 | High |
| Strawberry | 40 | Low |
| Sweet Corn | 52 | Low |
| Sweet Potato | 70 | High |
| Sweet Potatoes | 62 | Intermediate |
| Tofu | 30 | Low |
| Tuwo Dawa (Sorghum) | 85.30±1.05 | High |
| Tuwo Gero (Millet) | 93.60±2.25 | High |
| Tuwo Masara (Maize) | 86.80±0.5 | High |
| Tuwo Shinkafa (Rice) | 95.30±1.25 | High |
| Tuwo Shinkafa (Rice) | 95.30±1.25 | High |
| Watermelon | 72 | High |
| Wheat Bread | 71 | High |
| Yam Flour | 49.81±10.38 | Low |
| Yogurt | 14 | Low |
nigerian foods with low glycemic index
Here are some low glycemic index Nigerian food:
| Food | Glycemic Index | Classification |
| Peanuts | 14 | Low |
| Yogurt | 14 | Low |
| Dark Chocolate | 23 | Low |
| Kidney Beans | 24 | Low |
| Lentils | 26 | Low |
| Milk | 27 | Low |
| Chickpeas | 28 | Low |
| Soy Milk | 30 | Low |
| Tofu | 30 | Low |
| Apple | 38 | Low |
| Pear | 38 | Low |
| Strawberry | 40 | Low |
| MoinMoin (Beans) | 41.14 | Low |
| Peach | 42 | Low |
| Orange | 43 | Low |
| Akara (beans) | 43.7 | Low |
| Pasta | 45 | Low |
| Carrot | 47 | Low |
| Beans Porridge | 48 | Low |
| Butter | 51 | Low |
| Banana | 52 | Low |
| Sweet Corn | 52 | Low |
| Grapes | 53 | Low |
| Quinoa | 53 | Low |
| Brown Rice | 55 | Low |
| Honey | 55 | Low |
| Mango | 55 | Low |
| Oats | 55 | Low |
| Amala (Yam) | 36.8±7 | Low |
| Yam Flour | 49.81±10.38 | Low |
| Maize Flour | 54.83±26.74 | Low |
nigerian foods with Medium glycemic index
Here are some medium glycemic index Nigerian food:
| Food | Glycemic Index | Classification |
| Beans served with stew | 56 | Intermediate |
| Boiled Rice | 56 | Intermediate |
| Boiled Yam | 58 | Intermediate |
| Papaya | 58 | Intermediate |
| Ice Cream | 61 | Intermediate |
| Fried Plantain | 62 | Intermediate |
| Sweet Potatoes | 62 | Intermediate |
| Beetroot | 64 | Intermediate |
| Jollof Rice | 64 | Intermediate |
| Pineapple | 66 | Intermediate |
| Cassava Flour | 59.34±32.42 | Intermediate |
nigerian foods with high glycemic index
Here are some high glycemic index Nigerian food:
| Food | Glycemic Index | Classification |
| Starch (Cassava) | 98.60±2.68 | High |
| Semovita (Wheat) | 95.80±0.28 | High |
| Tuwo Shinkafa (Rice) | 95.30±1.25 | High |
| Tuwo Shinkafa (Rice) | 95.30±1.25 | High |
| Semolina (Wheat) | 95.28 ± 0.04 | High |
| Tuwo Gero (Millet) | 93.60±2.25 | High |
| Agidi (Maize) | 92.30±0.05 | High |
| Agidi (Maize) | 92.30±0.05 | High |
| Tuwo Masara (Maize) | 86.80±0.5 | High |
| Tuwo Dawa (Sorghum) | 85.30±1.05 | High |
| Amala (Yam) | 84.35±2.68 | High |
| Eba (Cassava) | 82.25±0.05 | High |
| Garri (cassava) | 92.36 | High |
| Abacha (cassava) | 84.88 | High |
| Akpu | 84.06 | High |
| Fufu (cassava) | 84.06 | High |
| Fried Potato | 78 | High |
| French Fries | 75 | High |
| Watermelon | 72 | High |
| Wheat Bread | 71 | High |
| Fried Sweet Potato | 70 | High |
Understanding the Glycemic Index of Nigerian Foods
The glycemic index (GI) measures how quickly foods raise blood sugar levels after eating. Foods are ranked based on how quickly and how much they increase blood sugar compared to pure glucose.
Knowing the glycemic index of foods is important for people with diabetes or high blood pressure. It can help them manage their blood sugar levels through diet.
Many traditional Nigerian foods are made from starchy ingredients like yams, cassava, rice, beans, and plantains. These can cause sharp spikes in blood sugar when eaten in certain forms. However, preparation method influences the glycemic index.
Lower Glycemic Nigerian Foods Can Benefit Diabetes Management
Low glycemic index (GI) foods cause a slower, smaller rise in blood sugar. Low glycemic load (GL) foods contain less total carbohydrates.
Choosing lower GI and GL Nigerian foods can improve diabetes control. Benefits include:
- Better long-term blood sugar management
- Reduced risk of complications like nerve damage and eye disease
- Lower cholesterol and blood pressure
- Increased feeling of fullness
- Potential weight loss due to feeling full longer
For example, boiled yam and beans served with stew are intermediate GI foods. But pounding the yam raises its glycemic index (GI). Also, Fried sweet potatoes have a higer GI than boiled sweet potatoes.
Conclusion
Many common Nigerian foods range from low to high GI. Cooking method affects the GI significantly. People managing diabetes or blood pressure should focus on lower GI options. Working with a dietitian can help create the best meal plan.
Overall, being aware of how Nigerian foods influence blood sugar empowers smarter meal choices for better health.
FAQ Glycemic Index of Nigerian foods
Here are some of the common questions about Glycemic Index of Nigerian foods and quick answers
What is the glycemic index of pap?
Pap has a low to medium glycemic index, around 44.
What is the glycemic index of yam?
The glycemic index of yam varies based on preparation. Boiled yam has a low to medium glycemic index. Baking or frying yam can increase its glycemic index.
What is the glycemic index of beans?
Beans have a low glycemic index, around 30.
What is the glycemic index of akara?
Fried beans or akara generally have a lower glycemic index than boiled beans.
What is the glycemic index of food in Nigeria?
The glycemic index of Nigerian food varies by type, preparation method, and more.
What is the glycemic index of jollof rice?
Jollof rice is generally high glycemic, but preparation method affects it.
Is Egusi soup good for diabetics?
Egusi soup is considered healthy for diabetes as it is high in protein and healthy fats.
Is Garri good for diabetics?
Gari is high glycemic and should be eaten in moderation by people with diabetes.
Is Ogbono soup good for diabetes?
Ogbono soup is considered healthy for diabetes as it is high in protein and healthy fats.
Is Moi Moi good for diabetics?
Moi Moi is considered healthy for diabetes as it is high in protein and healthy fats.
What is the glycemic index of Akara?
Fried beans or akara generally have a lower glycemic index than boiled beans.
What is the glycemic index of unripe plantain?
Unripe plantain has a low glycemic index, around 39.
Is pounded yam good for diabetes?
Pounded yam can be high glycemic depending on preparation. It should be eaten in moderation by people with diabetes.
Which fufu is best for diabetes?
The best fufu for diabetes is low glycemic, like yam fufu or plantain fufu.
Is fufu low glycemic?
Yam fufu and plantain fufu are generally considered low glycemic index foods.
Which Nigerian food is good for diabetics?
Good Nigerian foods for diabetics are low in carbs and low glycemic, like vegetables, beans, and nuts.
Sources
- https://www.semanticscholar.org/paper/Glycemic-index-of-different-varieties-of-yam-as-by-Ampofo-Agbenorhevi/fb335f22d5a364e9e1341ed265435f9f5c1345b9
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7866597/
- https://www.researchgate.net/publication/347990627_Glycemic_index_of_different_varieties_of_yam_as_influenced_by_boiling_frying_and_roasting
- https://glycemic-index.net/yam/
- https://www.researchgate.net/publication/287697732_Glycemic_indices_of_selected_Nigerian_flour_meal_products_in_male_type_2_diabetic_subjects
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779488/
- https://ffhdj.com/index.php/ffhd/article/view/234
- https://www.omicsonline.org/open-access/glycemic-index-of-selected-nigerian-foods-for-apparently-healthy-people-2165-7904.1000160.php?aid=11301
- https://www.ajol.info/index.php/anmed/article/view/44308
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779488/
How can someone diagnosed with cholesterol and also Anemic eat healthy to gain needed weight without overeating carbohydrates.