The glycemic index (GI) is the average percentage increase in blood glucose after eating a serving of a product containing 50 grams of assimilable carbohydrates. What is the GI and how do I choose products with a low GI? See the glycemic index table.
The glycemic index classifies foods based on their effect on blood glucose levels 2-3 hours after consumption. Glycemic index measures how quickly blood glucose levels rise compared to when the same amount of carbohydrate is consumed as pure glucose.
Glycemic index of products
Glucose has a GI of 100. Products with a GI of less than 50 are therefore considered to have a low glycemic index. Foods with a GI between 55 and 70 have an average GI. Foods with a GI higher than 70 have a high GI and are best eaten only occasionally.
A low glycemic index diet
The low glycemic index diet, also known as the Montignac diet, consists of eating products with a low glycemic index. These foods slow down the absorption of glucose and therefore provide a longer feeling of satiety. Products with a high glycemic index are more rapidly digested and absorbed by the gastrointestinal tract, which leads to an increased appetite.
Glycemic indexes (GI)
It is interesting to note that the more a food is chopped or cooked, the higher its glycemic index. This is the case with carrots, for example. The GI of a food also depends on:
- - The amount and type of carbohydrates contained in the product,
- - The degree of ripeness (in the case of fruit),
- - The amount and form of starch present in the product.
Glycaemic load
Glycemic load is a broader term than glycemic index because it takes into account the amount of carbohydrates present in a serving of a product. It is calculated using the formula W x GI / 100, where W is the amount of carbohydrates a serving of the food can absorb and GI is its glycemic index. A value under 10 indicates a low glycemic load, 10 to 20 an average glycemic load, and over 20 a high glycemic load. It is best to eat foods with a low glycemic load.
Low glycemic index
Products with a low glycemic index lower the concentration of triglycerides in the blood, which reduces the risk of cardiovascular disease. By consuming these products, we maintain a constant, low level of sugar in the body and prevent hunger pangs.
High glycemic index
A diet based on products with a high glycemic index increases the risk of obesity, insulin resistance and hunger pangs. People with diabetes and cardiovascular diseases should not eat products with a high glycemic index.
Glycemic Index - fruit
Although many fruits have a high GI, there are some which can be eaten without worrying about a sudden rise in insulin levels in the blood. These include:
- - Gooseberries,
- - currants,
- - raspberries,
- - strawberries,
- - cherries,
- - mandarins,
- - grapefruits,
- - apples,
- - oranges,
- - nectarines.
If you follow a low-GI diet, forget about bananas and watermelon - these fruits have the highest GI of all.
Glycemic index table
Simplified table of glycemic indexes by Michael Montignac:
- - Dried spices - 5
- - Onion - 15
- - Zucchini - 15
- - Chicory - 15
- - Blackcurrant - 15
- - Green beans - 15
- - Mushrooms - 15
- - Sprouts (mung beans, soya beans) - 15
- - Sauerkraut - 15
- - Cucumber - 15
- - Olives - 15
- - Nuts and almonds - 15
- - Peppers (red, green, yellow) - 15
- - Leek - 15
- - Celery - 15
- - Soya, tofu - 15
- - Asparagus - 15
- - Green leafy vegetables - 15
- - Aubergines - 20
- - Cherries - 20
- - Lemon juice (unsweetened) - 20
- - Bitter Chocolate (70% cocoa) - 25
- - Red Currant - 25
- - Blueberries - 25
- - Pumpkin seeds - 25
- - Cherries - 25
- - Green Lentils - 25
- - Cooked Chickpeas - 30
- - Red Lentils - 30
- - Garlic - 30
- - Low-sugar jam - 30
- - Pear - 30
- - Chinese noodles - 30
- - Soya milk - 30
- - Fresh apricots - 30
- - Citrus fruits - 30
- - Tomatoes - 30
- - Skimmed Cottage Cheese - 30
- - Amaranth - 35
- - Beans - 35
- - Peaches, nectarines - 35
- - Wild rice - 35
- - Green peas - 35
- - Fresh, stewed, dried apples - 35
- - Skimmed yoghurt - 35
- - Mustard - 35
- - Seeds (linseed, sunflower seeds) - 35
- - Dried tomatoes - 35
- - Raw celery (root) - 35
- - Plums - 35
- - Crispbread - 35
- - Wholemeal bread and pasta - 40
- - Canned beans - 40
- - dried figs - 40
- - Buckwheat groats - 40
- - Al dente pasta - 40
- - Dried apricots, prunes - 40
- - Bran, raw oatmeal - 40
- - Carrot juice - 40
- - Pineapple (fresh) - 45
- - pearl barley - 45
- - Coconut - 45
- - brown rice - 45
- - Sugar free citrus juices - 45
- - Grapes - 45
- - Canned green peas - 45
- - Cranberries - 45
- - Spelt bread - 50
- - Kiwi - 50
- - Couscous - 50
- - Basmati rice - 50
- - Apple juice without sugar - 50
- - Surimi (crab sticks) - 50
- - Canned peaches - 55
- - Ketchup - 55
- - Mustard - 55
- - Sugar free grape juice - 55
- - Ripe bananas - 60
- - Sweetened cocoa - 60
- - Semolina - 60
- - Sweetened ice cream with sugar - 60
- - Mayonnaise - 60
- - Melon - 60
- - Honey - 60
- - Fat milk - 60
- - Canned apricots - 60
- - Cooked oatmeal - 60
- - Pizza - 60
- - Long grain rice - 60
- - Canned Pineapple - 65
- - Cooked Beets - 65
- - jam with sugar - 65
- - corn - 65
- - 65 Chocolate Bars
- - 65 raisins
- - 65 Uniformed potatoes
- - baguette - 70
- - Biscuit - 70
- - Wheat rolls - 70
- - Crisps - 70
- - Rice bread - 70
- - Sugar - 70
- - Dried dates - 70
- - Barley groats - 70
- - Rice gruel - 70
- - Maca (white flour) - 70
- - White flour pasta - 70
- - Corn meal - 70
- - Carbonated soft drinks - 70
- - Short grain rice - 70
- - Rusks - 70
- - Cooked potatoes - 70
- - Watermelon, pumpkin, squash - 75
- - French fries - 75
- - Cooked broad beans - 80
- - Cooked carrots - 80
- - Wheat flour - 85
- - Flaked maize - 85
- - Roasted corn - 85
- - White flour bread - 90
- - Potato flour - 90
- - Baked potatoes - 95
- - Fried potatoes - 95
- - Beer - 110
Find more information: https://cateromarket.pl/blog/co-to-jest-indeks-glikemiczny-ig
