The Glycemic Index of the Most Often In-Use Products. Learn to Eat Healthy

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GI_cThe glycemic index (glycaemic index, or GI) is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI.


This index is very important and useful for people with diabetes. But other people also should keep an eye on glycemic index, because it shows which products are good for our health and which are not. Try to eat more products with low GI and less with high GI.


Products with high glycemic index:

Dates (146)

French bread (136)

Rice noodles (131)

Beer (110)

Shortcakes (106)

Watermelon (103)

Toasted wheat Bread (100)

Turnip (99)

Glucose (96)

Shortbread cases with fruits (96)

Baked potato (95)

Rice flour (95)

French buns (95)

Hamburger patties (92)

Can apricots (91)

Spaghetti, pasta (90)

Mashed potato (90)

Honey (90)

Rice of quick-cooking (90)

Donuts (88)

Ice-cream (87)

Corn flakes (85)

Boiled carrots (85)

Pop corn (85)

White bread (85)

Rice bread (85)

Boiled potato (83)

Steamed rice (83)

Beans (80)

Potato chips (80)

Cracker (80)

Muesli with nuts and raisins (80)

Brown rice (79)

Can sweet corn (78)

Sugar free waffles (76)

Courgettes (75)

Pumpkin (75)

Orange juice (74)

Breadcrumbs (74)

Millet (71)

Fruit chips with sugar (70)

Milk chocolate (70)

Starch (70)

Boiled corn (70)

Fruit jelly (70)

Candy bar (70)

Sugar (70)

Ravioli (70)


Products with middle glycemic index:

Wheat flour (69)

Kruasan (67)

Swedish muesli (66)

Oatmeal (66)

Pineapple (66)

Biscuit (66)

Boiled jacket potato (65)

Can vegetables (65)

Semolina (65)

Bananas (65)

Melon (65)

Brown bread (65)

Raisins (64)

Parmesan pasta (64)

Black beans thick soup (64)

Beetroot (64)

Wheat germ (63)

Wheat flour pancakes (62)

White rice (60)

Pizza with tomatoes and cheese (60)

Yellow pea thick soup (60)

Sucrose (59)

Paw-paw (58)

Arabic pita (57)

Wild rice (57)

Mango (55)

Oatmeal cookies (55)

Biscuit cookies (55)

Fruit salad with whipped cream (55)

Sweet yogurt (52)

Tomato soup (52)

Bran (51)

Buckwheat (50)

Yam (50)

Kiwi fruit (50)

Buckwheat bread and pancakes (50)

Sorbet (50)

Can green pea (48)

Grape juice without sugar (48)

Grapefruit juice without sugar (48)

Fruit bread (47)

Pineapple juice without sugar (46)

Bran bread (45)

Can pears (44)

Lentil thick soup (44)

French beans (42)


Products with low glycemic index:

Grapes (40)

Green peas, fresh (40)

Cornmeal porridge (40)

Fresh orange juice (40)

Apple juice without sugar (40)

White kidney beans (40)

Rye-bread, wheat bread (40)

Pumpkin bread (40)

Fish sticks (38)

Oranges (35)

Chinese noodles (35)

Dried green peas (35)

Figs (35)

Natural yogurt (35)

Fat-free yogurt (35)

Dried apricots (35)

Maize (35)

Fresh carrots (35)

Soy milk ice-cream (35)

Pears (34)

Chocolate milk (34)

Peanut oil (32)

Strawberries (32)

Whole milk (32)

Green bananas (30)

Black beans (30)

Berry fruit jellies without sugar (30)

Soy milk (30)

Peaches (30)

Apples (30)

Sausages (28)

Red lentils (25)

Cherries (22)

Yellow peas (22)

Grapefruits (22)

Pearl-barley (22)

Plums (22)

Can soy beans (22)

Green lentils (22)

Black chocolate (22)

Fresh apricots (20)

Peanuts (20)

Dried soya beans (20)

Fructose (20)

Rice bran (19)

Walnuts (15)

Aubergine, egg-plant (10)

Broccoli (10)

Mushrooms (10)

Green pepper (10)

Cabbage (10)

Onion (10)

Tomatoes (10)

Lettuce (10)

Garlic (10)

Sunflower seeds (8)

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