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Glycemic Index

Glycemic index

The glycemic index indicates the speed at which carbohydrates are processed. The higher the GI, the faster your blood sugar rises. The GI is not the most important thing, that is the GL. That is the glycemic load that takes into account the amount that you eat. For example, carrots is a high GI but a low GL so can be eaten well and have little influence on your blood sugar levels.

List of foods:

  GI per
portion
number of grams
per serving
GL per
portion
sweeteners      
glucose 100 10 gr 10
sucrose 70 10 gr 7
honey 70 10 gr 3
lactose 45 10 gr 5
fructose 20 10 gr 2
       
snacks      
evergreen with currants (Lu) 66 38 gr 14
popcorn (without sugar) 65 20 gr 8
pastries 60 57 gr 15
chips 55 50 gr 11
chocolate bar (milk) 45 50 gr 12
chocolate bar (Pure > 70% cocoa) 22 50 gr 6,5
peanuts 15 50 gr 1
       
       
drinks      
beer 110 250 gr 14
cola 70 250 gr 19
orange juice (unsweetened) 50 250 gr 13
grapefruit juice (unsweetened) 48 250 gr 11
apple Juice (unsweetened) 40 250 gr 12
tomato juice 40 250 gr 4
       
       
cereals      
millet 70 150 gr 25
couscous (5 min. cooked) 65 150 gr 23
rice (brown parboiled, 20 min. cooked) 65 150 gr 23
rice (basmati, 10 min. cooked) 60 150 gr 23
buckwheat 55 150 gr 16
bulghur 48 150 gr 12
spaghetti (white, 10-15 min. cooked) 45 180 gr 21
spaghetti (whole wheat, gem. cooked) 35 180 gr 16
quinoa 35 150 gr 9,5
       
french bread (white) 95 30/60 gr 15/30
wheat bread (white) 70 30/60 gr 10/20
wheat bread (whole wheat) 70 30/60 gr 9/18
milk bread (white) 63 30/60 gr 10/20
rye bread (whole grain) 60 30/60 gr 8/16
       
cornflakes 85 30/60 gr 21/42
melba toast 70 30 gr 16
cream cracker 65 30 gr 13
muesli 55 30/60 gr 10/20
binders      
cornstarch 70 15 gr 9,25
arrowroot 63 15 gr 8
       
       
legumes      
brown beans 40 150 gr 6,5
brown lentils 30 150 gr 8
chickpeas 30 150 gr 10
green lentils 22 150 gr 5,5
split peas 22 150 gr 7,5
       
potatoes and vegetables      
french fries 95 150 gr 22
potatoes (baked) 85 150 gr 26
mashed potatoes 85 150 gr 15
potatoes (cooked) 60 150 gr 14
       
carrot cooked 85 100 gr 6
broad bean 80 100 gr 5,5
pumpkin 75 100 gr 5
lumps 70 100 gr 2
beets 65 100 gr 5
sweet potato 50 100 gr 10
green pea (fresh) 40 100 gr 4
carrot raw 35 100 gr 2,5
green beans 30 100 gr 1,5
leafy vegetable, all types of lettuce, cabbage,      
mushrooms, onion, tomatoes,      
eggplant, bell pepper, broccoli 10 or lower 100 gr 1 or less
       
fruit, fresh and uncooked      
watermelon 75 120 gr 6,5
pineapple 59 120 gr 7
apricots 57 120 gr 5
kiwi 53 120 gr 6
banana 52 120 gr 12
mango 51 120 gr 8
grapes 45 120 gr 8
grapefruit 45 120 gr 8
orange 42 120 gr 5
peach 42 120 gr 5
apple 40 120 gr 6
pear 40 120 gr 4
strawberry 40 120 gr 1
plums 39 120 gr 5
cherries 20 120 gr 3
       
dried fruit      
dates 103 60 gr 42
raisins 64 60 gr 28
figs 61 60 gr 16
apricots 31 60 gr 9
apples 29 60 gr 10
plums 29 60 gr 10
       
jam (' classic ') 65 20 gr 9
fruit siege (Jam without added sugar) 30 20 gr 2,5
       
dairy      
full yogurt 35 200 gr 3
low-fat yogurt 35 200 gr 4
low-fat milk 30 250 gr 4
full milk 27 250 gr 3

 

 

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