Table of glycemic index for different food items |
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The glycemic index shows how some foods affect blood glucose levels and how they affect the secretion of insulin after they are consumed.
Glucose, which has a glycemic index of 100 (according to Montignac 115), is taken as a measure.
High glycemic index is observed in simple carbohydrates (glucose) and foods such as: honey, white sugar, white bread. Their common trait is that they quickly enter the bloodstream, rapidly raise blood sugar levels, cause an increased secretion of the hormone insulin and a rapid release of energy.
After eating foods with a high GI, due to a rapid secretion of large amounts of insulin, blood glucose levels quickly fall, which leads to hypoglycemia and further reinforces the need for sweets. A vicious circle is closed – when you eat a lot of sweets, you want to eat even more.
Medium and low glycemic index foods are: brown rice, pasta, various kinds of fruit, brown bread, many vegetables and beans. These foods contain complex carbohydrates that take longer to break down, slowly enter the bloodstream, slowly increase the concentration of sugar in the blood, gradually increase insulin secretion and provide energy over a longer period.
It is important to take into account the glycemic index of foods. Your menu should be dominated by foods with a low glycemic index. This is in particular important for diabetics and athletes.
Food items with high glycemic index:
|
glucose (dextrosis) |
115 |
beer |
100 |
|
modified starch |
100 |
cornflakes |
85 |
|
French fries, fried potatoes |
95 |
white flour |
85 |
|
rice flour |
95 |
mashed potatoes |
80 |
|
popcorns |
85 |
cookies |
70 |
|
white bread |
85 |
carbonated drinks |
70 |
|
donuts |
75 |
corn flour |
70 |
|
chocolate with white sugar |
70 |
muesli with refined cereals and sugar |
70 |
|
chips |
70 |
risotto |
70 |
|
white rice |
70 |
natural brown sugar |
70 |
|
white sugar |
70 |
banana (ripe) |
60 |
|
raisins |
65 |
durum wheat |
60 |
|
honey |
60 |
ice cream with white sugar |
60 |
|
lasagnas |
60 |
pizza |
60 |
|
ketchup |
55 |
spaghetti |
55 |
Food items with moderately high glycemic index:
|
basmati rice |
50 |
apple juice |
50 |
|
energy bar with cereals |
50 |
integral cookies without sugar |
50 |
|
muesli without sugar |
50 |
brown rice, unpolished |
50 |
|
integral pasta |
50 |
mango |
50 |
|
coconut |
45 |
integral semolina |
50 |
|
fresh grapes |
45 |
fresh pineapple |
45 |
|
orange juice |
45 |
dried figs |
40 |
|
rye bread |
45 |
lactose |
40 |
|
integral wheat bread |
40 |
oats |
40 |
|
buckwheat |
40 |
peanut butter without sugar |
40 |
|
beans |
40 |
dried plums |
40 |
Food items with low glycemic index:
|
chickpea flour |
35 |
fresh apples |
35 |
|
fresh pea |
35 |
chickpea |
35 |
|
ice cream with fructose |
35 |
dried apricot |
35 |
|
nectarine |
35 |
fresh orange |
35 |
|
peaches |
35 |
fresh plums |
35 |
|
sunflower seeds |
35 |
fresh apricot |
30 |
|
wild rice |
35 |
milk |
30 |
|
yoghurt |
35 |
soy flour |
25 |
|
fresh beetroot |
30 |
egg plant |
20 |
|
fresh carrots |
30 |
lemon |
20 |
|
sugar-free marmalade |
30 |
cocoa powder without sugar |
20 |
|
fresh pear |
30 |
asparagus |
14 |
|
soy milk |
30 |
cauliflower |
15 |
|
tomatoes |
30 |
cucumber |
15 |
|
cherries |
30 |
olives |
15 |
|
chocolate with high cocoa content |
20 |
peanuts |
10 |
|
almonds |
15 |
nuts |
15 |
|
broccoli |
15 |
spinach |
15 |
|
cabbage |
15 |
sweet peppers |
15 |
|
walnuts |
15 |
tofu |
15 |
|
green salad |
15 |
avocado |
10 |
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