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 serving | 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 |
| beverages | |||
| 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 |
| pulses | |||
| 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 |
| fresh and uncooked fruit | |||
| 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 |