The glycemic index of foods: download the full table, a list of products


Scientists have long established that many diseases arise from malnutrition. As you know, each product contains a certain amount of calories. However, in addition to caloric content, there is such a thing as glycemic index. It is also important for people with diabetes who want to lose weight. Indicators glycemic index products listed in a special table, the full version of which can be downloaded and use when the need arises.

What is the glycemic index of products?

The glycemic index Value is related to the rate of change in blood glucose level after consumption of a certain product. The maximum rate from which the calculations are based is 100 units. There are 3 groups of glycemic indexproduct:

  • high (over 70);
  • medium (40-70);
  • low (0-40).

With the rapid growth of glucose insulin begins to be actively released, which is the cause of fat deposition on the abdomen, thighs, buttocks and other problem areas. If the product contains a high glycemic index, it will lead to an increase in body weight. Note! If the product has a high glycemic index, this does not mean that it's too high in calories. Sometimes in the same food these indicators differ significantly. In some cases, a product with high calorie content is low glycemic index.

Glycemic index tables of products

A Complete table with lists of foods with high, medium and low glycemic indices gives an idea of the rate of carbohydrate breakdown. These data are necessary for people who want to change their diet, make its correct and useful.

Table 1

Complete table with glycemic index of products can be download from this link.

Product

Glycemic index

Flour products and cereals
Buns butter

88

Dumplings with potatoes

60

Dumplings with cottage cheese

55

Buckwheat

50

Porridge Hercules

55

Crackers

80

Semolina

65

wheat Flour

69

Muesli

80

Oatmeal croup

66

Bran

51

Dumplings

70

Pearl barley

22

Cookies and cakes

75

Pizza with cheese

86

Millet

71

Rice white

83

Rice brown

79

Rice porridge

90

coarse flour Spaghetti grinding

38

Spaghetti, pasta

90

Toast of white bread

100

Bread white

85

Bread with bran

45

whole grain Bread (wheat, rye)

40

Vegetables
Eggplant

10

Broccoli

10

Boiled carrot

85

Boiled potatoes

90

Mushrooms white

10

Fried potatoes

95

Fresh green peas

40

Courgettes fried

75

Cabbage

10

Cabbage stewed

15

instant mashed Potatoes

90

Red pepper

15

Corn

70

Bow

10

Olives

15

Tomatoes

10

Radish

15

Fresh cucumbers

20

Beet

64

sunflower Seeds

8

Raw carrots

35

Pumpkin

75

Beans

40

Lentils

25

Chips

80

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Dessert wine

15-30

Kvass

15-30

Cola

70

Red wine

44

Liquor

15-30

Liqueurs

15-30

Beer

100

Fresh juices
Pineapple juice

46

Orange fresh

40

Grape

48

Grapefruit

48

Tomato

15

Apple

40

Dairy products
Yogurt 1.5%

35

fruit Yogurt

52

natural Milk

32

Skim milk

27

condensed Milk (with sugar)

80

ice Cream

79

Cream

30

cheesecakes

70

Cocoa

34

Other
Peanuts

20

Borsch vegetable

30

borsch Meat

30

Jam

70

Vinaigrette

35

Walnuts

15

Caviar eggplant

15

zucchini Caviar

15

Cocoa (powder)

25

Marmalade without Sahara

30

Honey

90

ice Cream

87

Olivier

52

Popcorn

85

Salad meat

38

Herring under fur coat

43

Pea soup

30

Halva

70

Hot dog

90

Chocolate milk

70

Chocolate black (70% cocoa)

22

The table does not include dairy products and cheese with no fat, broths, water, because their glycemic index is close to zero.

Table 2

The table below provides examples of lists of some foods and dishes by glycemic index levels – C high, medium and low levels of GI. Full table of products at the levels they GI you can download from this link.

Products with high GI

Products with average GI

Products with low GUY

Beer 110 Bananas 57 Grapes 40
Dates 103 Sherbet 50 low-Fat yogurt 35
Glucose 100 Color beans 43 Prunes 35
Rice flour 95 Porridge oatmeal 49 Lentils 25
Noodles 92 Kiwi 50 Nuts 20
Canned fruits 91 Sweet yogurt 52 Plum 22
Fried potatoes 95 Fruit salad with cream 55 Figs 35
ice Cream 87 Melon 65 Apple 37
Boiled carrot 85 Beet 64 Sausages 28
Muesli 80 Black bread 65 Green peas 40
Cornflakes 85 Pineapple 66 Pasta flour 38
Waffles 76 Croissant 67 White beans 40
Donuts 76 Wheat flour 69 Crab sticks 38
Zucchini fried 75 Unleavened bread 69 Fish sticks 38
Pumpkin 75 Pasta with cheese 64 Currant 31
Turnip 70 dried Fruits 64 natural Jam without Sahara 30
Sugar 70 Pancakes 62 Soy 15
Cake 70 Potatoes "in uniform" 65 Tomatoes 10

Why do we need glycemic index?

First of all, glycemic index food is important for people with diabetes. Similarly, they manage to maintain blood glucose levels at the desired level. Also, this indicator is necessary for losing weight. If you compare the value of calorie and glycemic index, you can understand, you can use a certain product or it should be abandoned. Note! It was found that the use of products with a high glycemic index of the body is contaminated with toxins and toxins, which leads to skin problems.

Of diabetes

Initially glycemic index was developed for patients with diabetes mellitus, which allowed to control blood sugar. Based on this, this indicator is also called the insulin index. It allows you to set the rate of glucose in the blood. Diabetes is a fairly serious disease in which the body produces less insulin than normal. The disease can not be completely cured, medications and a special diet only help to restrain relapses and achieve a stable condition. In addition, it is possible to avoid complications. Therefore, diabetes is recommended to use products with a low glycemic index. When sharply rises level of sugar in blood, violated exchange substances. This can lead to serious consequences, up to coma. So people, diabetics should carefully monitor their diet, study the composition of the products. When eating food with a high glycemic index, you can cross out the entire effect of treatment with medication.

At weight loss

Glycemic index of products plays an important role in weight loss. Since it is strictly forbidden to starve completely, it is necessary to include products with a low or medium index in the menu. As you know, if constantly follow the amount of calories consumed, you can become the owner of a slender body. If you still control the glycemic index, it is possible to track each portion and make the process of weight loss even more effective. Sweets, fatty and flour products have a high glycemic index, which can be seen in the table. If you eat such food in large volumes, even with an active lifestyle, most likely, the process of weight loss will not start. When products with a high glycemic index enter the body, there is a sharp jump in blood sugar. Having reached the maximum level, insulin begins to be produced. It is a hormone that allows glucose to be properly distributed throughout the body. The excess amount is converted into fats, which are deposited in the form of a subcutaneous layer. Note! The greatest benefit is brought by products with a high content of fiber. These include vegetables. In raw form they are characterized by low glycemic index. Green vegetables are more useful. When losing weight, it is recommended to select products with a glycemic index below 50.

Depends on what GUY?

As you know, the dishes that a person uses consist of several products, each of which has its own glycemic index. Interestingly, the heat treatment of this figure increases significantly. For example, the glycemic index of raw carrots is 35, and the GI of the vegetable in boiled the form of increases on 50 units, reaching 85. Thus, changes in the glycemic index may be affected by the following:

  • adding flavors or sugar;
  • the amount of fiber contained in the product – the more fiber contained in the product, the lower its glycemic index (fiber slows the digestive process and prevent the rapid flow of glucose into the blood);
  • fashion processing –after heat and mechanical treatment of the product, its glycemic index increases when the food requires more thorough chewing, usually it has a low GI;
  • degree of maturity – in this case we are talking about vegetables, berries and fruits, the more ripe they are, the higher their glycemic index, the table shows the average values;
  • ingredients used for cooking – whole grain bread has a lower glycemic index than lush wheat;
  • degree of grinding – the better ingredients are crushed in the cooking process, the higher the glycemic index becomes (as an example, you can compare the value of GI peach and juice from it, in whole fruit it is lower).

In Addition, the individual characteristics of the body should be taken into account, since each person may have a different reaction to the use of the same product. It depends on the following factors:

  • ecology of the place of residence;
  • age;
  • metabolism;
  • state of immunity;
  • the presence of diseases of infectious nature, accompanied by an inflammatory process or occurring without it;
  • taking medication that affects the rate of protein breakdown;
  • physical activity level.

Thus, we can conclude, that the glycemic index is a non-constant value, depending on many factors. However, knowing its averages, you can make your own food so that it was the most useful for health.

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