COSMO GENERAL HOSPITAL Excellence in Diabetes Care
Dr. Mohammed Abdul Azeem Siddiqui Endocrinology & Metabolic Medicine
Ramadan 2026
🏃 GLYCEMIC INDEX RUNNER SCALE
How fast your food raises blood sugar · The Runner Analogy
⚡ FAST RUNNER
🐢 SLOW RUNNER
⚡ FAST SPIKE · HIGH GI
🐢 STEADY ENERGY · LOW GI
100
High GI
High GI
85
70
55
Medium GI
Medium GI
40
25
Low GI
Low GI
10
🔴 HIGH GI
≥ 70
Avoid or Strict Limit🟡 MEDIUM GI
56 – 69
Caution · Small Portions🟢 LOW GI
≤ 55
Preferred · Safe Choice🔴 HIGH GI (≥70)
- 🍉 Watermelon GI 72
- 🌴 Dates (Medjool) GI 74
- 🍍 Pineapple GI 70
- 🥭 Mango GI 68
- 🍌 Ripe Banana GI 70
- 🍚 White Rice GI 73
- 🥖 White Bread GI 75
- 🧃 Fruit Juice GI 80+
🟡 MEDIUM GI (56-69)
- 🍠 Sweet Potato GI 63
- 🍈 Cantaloupe GI 65
- 🥝 Kiwi GI 58
- 🍇 Grapes GI 62
- 🍦 Ice Cream GI 61
- 🍝 Pasta (white) GI 60
- 🍠 Yam GI 64
- 🍌 Banana (semi-green) GI 55
🟢 LOW GI (≤55)
- 🍎 Apple GI 38
- 🍐 Pear GI 40
- 🍊 Orange GI 43
- 🍓 Strawberries GI 41
- 🫐 Blueberries GI 53
- 🥑 Avocado GI 15
- 🥣 Oatmeal GI 55
- 🍚 Brown Rice GI 50
- 🥜 Nuts GI 15-25
🌙 Ramadan Fasting Tips
Break fast with 1-2 dates only
Avoid fruit juices completely
Choose apples, pears, berries
Pair fruit with protein (yogurt)
Limit watermelon to 1 slice
Drink tea/coffee with meals
The Rule of Thumb: Green means GO (safe), Yellow means CAUTION, Red means STOP (limit)
🏃 Glycemic Index Wallet Cards
Credit card size · 6 cards · Cut and laminate
Dr. Mohammed Abdul Azeem Siddiqui · Cosmo General Hospital
🔴 HIGH GI (≥70) · AVOID
🍉 Watermelon 72
🌴 Dates (Medjool) 74
🍍 Pineapple 70
🍌 Ripe Banana 70
🍚 White Rice 73
🟡 MEDIUM (56-69) 🍠 Sweet Potato 63
🟢 LOW (≤55) 🍎 Apple 38
Ramadan 2026
🟢 LOW GI (≤55) · PREFERRED
🍎 Apple 38
🍐 Pear 40
🍊 Orange 43
🍓 Strawberries 41
🥑 Avocado 15
🥣 Oatmeal 55
🍚 Brown Rice 50
Ramadan 2026
🌙 RAMADAN TIPS
1️⃣ Break fast with 1-2 dates
2️⃣ NO fruit juices
3️⃣ Choose apples, pears, berries
4️⃣ Pair fruit with yogurt
5️⃣ Limit watermelon to 1 slice
6️⃣ Drink tea/coffee with meals
Dr. Siddiqui
🟡 MEDIUM GI (56-69) · CAUTION
🍠 Sweet Potato 63
🍈 Cantaloupe 65
🥝 Kiwi 58
🍇 Grapes 62
🍌 Banana (semi) 55
🔴 High GI ≥70
🟢 Low GI ≤55
Ramadan 2026
🏃 THE GI RUNNER SCALE
⚡ FAST = HIGH GI
100 70 55 25
🐢 SLOW = LOW GI
🔴 Avoid · 🟡 Caution · 🟢 Preferred
Dr. Siddiqui
📞 COSMO GENERAL HOSPITAL
Dr. Mohammed A. Siddiqui
Endocrinology
📍 [Hospital Address]
📞 [Clinic Number]
📱 [Emergency Contact]
Scan for GI Tool
Ramadan 2026
Print on cardstock · Cut along lines · Laminate for durability
🔖 Glycemic Index Bookmarks
4 bookmarks · Perfect for patients · Dr. Mohammed Abdul Azeem Siddiqui · Cosmo General
🔴
HIGH GI · AVOID
- 🍉 Watermelon 72
- 🌴 Dates 74
- 🍍 Pineapple 70
- 🥭 Mango 68
- 🍌 Ripe Banana 70
- 🍚 White Rice 73
- 🥖 White Bread 75
- 🧃 Fruit Juice 80+
🟢
LOW GI · PREFERRED
- 🍎 Apple 38
- 🍐 Pear 40
- 🍊 Orange 43
- 🍓 Strawberries 41
- 🫐 Blueberries 53
- 🥑 Avocado 15
- 🥣 Oatmeal 55
- 🍚 Brown Rice 50
🌙
RAMADAN TIPS
- 1️⃣ 1-2 dates only
- 2️⃣ No fruit juices
- 3️⃣ Choose apples/pears
- 4️⃣ Pair with yogurt
- 5️⃣ Limit watermelon
- 6️⃣ Tea/coffee with meals
🏃
GI RUNNER SCALE
HIGH ⬆️ MED ⬇️ LOW
100 70 55 25
⚡ Fast spike vs 🐢 Steady energy
Print on cardstock · Cut · Laminate · Add tassel for bookmark
📱 Social Media Graphics · 1080×1080 px
Dr. Mohammed Abdul Azeem Siddiqui · Cosmo General Hospital · Ramadan 2026
📥 Download Instructions
Right-click each graphic → Save Image As · 1080×1080 px perfect for Instagram, WhatsApp, Facebook
For higher resolution or custom branding, contact Cosmo General Hospital
🌙 Ramadan Glycemic Index Guide
Dr. Mohammed Abdul Azeem Siddiqui · Cosmo General Hospital
🏃 The Runner Scale
High GI = Fast runner (⚡ quick spike)
Low GI = Slow runner (🐢 steady energy)
HIGH (≥70) MED (56-69) LOW (≤55)
Rule of Thumb: Green = GO, Yellow = CAUTION, Red = STOP
🔴 HIGH GI FOODS (AVOID)
- 🍉 Watermelon 72
- 🌴 Dates (Medjool) 74
- 🍍 Pineapple 70
- 🥭 Mango 68
- 🍌 Ripe Banana 70
- 🍚 White Rice 73
- 🥖 White Bread 75
- 🧃 Fruit Juice 80+
🟢 LOW GI FOODS (PREFERRED)
- 🍎 Apple 38
- 🍐 Pear 40
- 🍊 Orange 43
- 🍓 Strawberries 41
- 🫐 Blueberries 53
- 🥑 Avocado 15
- 🥣 Oatmeal 55
- 🍚 Brown Rice 50
🌙 Ramadan Tips
- ✅ Iftar: 1-2 dates + water, then balanced meal
- ✅ Suhoor: Oats, eggs, yogurt, avocado
- ✅ Hydration: 8-10 glasses water (night)
- ✅ Avoid: Fruit juices, fried foods, sweets
- ✅ Tea/Coffee: Drink with meals to block iron
📊 Glycemic Load Matters Too
Small portions of high GI foods can be okay. Example: Watermelon (GI 72) but 1 cup has low glycemic load (5-8). Still, choose low GI for best results.
