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Table of Foods by their Glycemic Index

by Georgia Ede
Published: Last Updated on

Food and its glycemic index

In this article we offer you a table of foods grouped by their glycemic index . All this, taking as a reference to glucose with a glycemic index (GI) of 100, we have organized the most consumed foods into four categories so that you can clearly identify the foods, according to the value of their glycemic index.

In these categories we have tried to group foods according to the impact they can have on our health due to their glycemic index and we have also wanted to do it in a clear and concise way, so that you can visually identify the healthiest and the least healthy foods with the colors of the traffic light.

The foods that you will find are those that are consumed more regularly, before you can see the foods we will explain in detail the importance of the glycemic index in the diet and the impact on our body.

The categories are as follows:

  • Foods with a high GI (greater than 50) : These foods must be especially careful since they increase blood glucose levels sharply and exaggeratedly and we must eliminate them from our diet or consume them occasionally.
  • Foods with a medium GI (less than 50) : The foods grouped in this category should be consumed occasionally or moderately in the diet.
  • Foods with a low GI (less than 35) : The foods in this group are very healthy for our body, because they have a low index and provide us with the necessary sugars but without drastically increasing blood glucose levels.
  • Foods with very low or zero GI : They are very healthy foods for our health since the speed at which our body assimilates sugars is very slow.

Before drawing up the table of foods, we are forced to make a short explanatory introduction about what carbohydrates are and what the so-called glycemic index is so that you fully understand the functioning of sugars in the body and the impact that they have in our body, in their ability to lose weight and gain weight, etc.

This table is also very useful for diabetics, since they must consume foods with a low glycemic index. If you are interested in the diet for diabetics , here we have it explained step by step .

What is the glycemic index?

The glycemic index is a numerical value that is assigned to food (carbohydrate) and measures the speed with which our body assimilates the food after consumption. That is, the higher the glycemic index, the higher and the faster the absorption of carbohydrate by our body and this will translate into a rapid rise in blood glucose. The speed with which the body assimilates food also depends on whether the food eaten contains protein , fat or fiber , among others.

For example, if the food does not contain fiber, or its preparation or cooking destroys part of the fiber, the rate of absorption is higher, as it quickly reaches the bloodstream. Whereas if the food contains fiber, protein or fat, the absorption rate is reduced, as well as if the food is raw and undercooked.

We do not understand the functioning of the glycemic index without explaining that carbohydrates are the main source of energy in food, but not all types of carbohydrates are the same, nor are they assimilated in the same way by the body.

Low glycemic index hydrates will be the most beneficial for our health since they do not drastically increase blood glucose levels and will also keep us satiated for longer because the body is working to assimilate these sugars, this process of assimilating carbohydrates Long chain (or low GI) make our metabolism active for longer and help the body burn more calories, which contributes to a correct balance between caloric intake and caloric expenditure.

Why is it healthier to eat foods with a low glycemic index?

Eating foods with a medium-low glycemic index will help us prevent diseases such as diabetes and obesity, since they are healthier, and also keep our blood glucose levels stable.

This, in addition to being beneficial for our body, helps us lose weight , since the fact that insulin spikes do not occur will make us notice a greater feeling of satiety and we will lose weight more easily because we will pave the way for our body to work correctly. Since, the faster the absorption of a certain food in your body, the higher the  level of glucose in the blood and therefore the amount of insulin produced .

The problem exists when the excess of both glucose and insulin is constant, because in this case the body tends to store energy that has not been used in reserves in the form of fat .

Below you can see a list of the most common foods based on their Glycemic Index, clearly arranged with representative colors of the traffic light.

Foods with a high GI greater than 50

 Very occasional use
Corn syrup110
Starch, modified starch100
Glucose100
Rice flour95
Potato starch95
Baked potatoes95
maltodextrin95
Rice syrup95
Gluten-free white bread90
Dehydrated instant mashed potatoes90
Maizena (corn starch)85
White wheat flour85
Rice milk85
Turnip (cooked)85
Celeriac, celery radish (cooked)85
Cooked carrot85
Tapioca85
Chirvía85
Corn flakes (cereales)85
Mashed potatoes80
Crackers80
White bread (hamburger type)75
White bread (sandwich type)75
White sugar70
Maiz (pop corn)70
Cornmeal70
Risotto70
Common rice70
Gnocchi70
Soft wheat pasta70
Molasses70
Brown sugar (whole)70
Plantain / plantain male (cooked)70
White bread70
Brioche70
Beer70
What’s good70
Swede70
Polenta70
Unleavened bread (white flour)70
Asian rice70
Watermelon70
Pumpkin65
Boiled potatoes65
Wheat flour bread65
Beetroot (cooked)65
Raisin65
Quince sweet65
Rye bread (30% rye)65
Cantaloupe65
Pan65
Chestnut flour65
Broad beans (cooked)65
Durum wheat semolina60
Long rice60
Honey60
Chinese (rice) noodles or noodles60
Mayonnaise60
Papaya60
Corn (panocha)55
Maple syrup55
Pizza mass55
Ripe banana55
Mustard55
Ketchup55
Loose55
Yucca or cassava55
Tamarindo55
Special K55
Chips55
Croissant55
Milk bread55

 

Foods with an average GI less than 50

 Moderate consumption
Dátil50
Pineapple (canned in its juice or natural)50
Peaches (can)50
Pineapple juice (unsweetened)50
basmati rice50
Mango50
Bulgur wheat (cooked)50
Crab sticks50
Kaki, caqui, palosanto50
Kiwi50
Sweet potatoes, sweet potatoes, sweet potatoes, sweet potatoes50
Cereales All Bran50
Lichi50
Integral rice50
Biscuit (no sugar)50
Dry fig50
Buckwheat50
Whole wheat rye flour (bread)50
Orange juice (unsweetened)45
Plantain45
Whole wheat couscous, whole wheat semolina45
Grapes45
Wheat flour45
Kamut flour (wholemeal)45
Whole wheat toast (no sugar)45
Canned peas45
Spelled, (integral)45
Jam (without sugar)45
Muesli45
wholegrain basmati rice45
Whole wheat flour)45
Plantain45
Mango juice (unsweetened)45
Grape juice (unsweetened)45
Grapefruit or grapefruit juice (unsweetened)45
Cooked farro45
Tahine, sesame puree40
Broad beans (raw)40
Dried plums40
Avena40
Coconut milk40
Whole wheat pasta40
Kamut (whole wheat)40
Whole wheat bread with natural yeast40
Unleavened bread (whole wheat flour)40
Sorbet, fruit ice cream (unsweetened)40
Polvorón (whole wheat flour, without sugar)40
Peanut butter (unsweetened)40
Oatmeal40
Quinoa flour40
Wheat pasta40
Farro integral40
Quince sweet (no sugar)40
Apple juice (unsweetened)40
Carrot juice (unsweetened)40
Dry tomatoes35
Plums35
Quinoa35
Tomato juice35
Chickpeas35
Albaricoques35
Applesauce35
Yeast35
Oranges35
Mustard35
Apple35
Pipas35
Beer yeast35
Brevas or figs35
Tomato sauce (unsweetened)35
Wild or wild rice35
Nectarine35
Flax, sesame, opium seeds35
Chickpea flour35
Chirimoya, anón o guanábana35
Chickpeas (cooked from the pot)35
Paraguayan35
Curd35
Peaches35
Quince (fresh fruit)35
Fresh peas35
Coco35
Coconut flour35
Granada35
Green bananas)35
Amaranth35
Natural yogurt *35
Natural drinkable yogurt35

 

Foods with a low GI less than 35

 Free consumption
White bean or white bean30
Tomatoes30
it30
Jam (no sugar)30
Green beans30
Soy milk30
Dried apples30
Lentils30
Beetroot (raw)30
Passion fruit or passion fruit30
Almond milk30
Quark cheese, cottage cheese, fresh cheese *30
Chinese soy noodles30
Milk *30
Neighbor (crudo)30
Yellow lentils30
Escorzoneras, salsifis30
Pears30
Oat milk30
Pearl barley30
Dried apricots, dried apricots30
Hazelnuts25
Hummus (chickpea puree)25
Anacardos25
You have to25
Green lentils25
Blueberries25
Currant25
Grapefruit or grapefruit25
Strawberries25
Pumpkin seeds25
Cherries25
Red currant25
Soybean flour25
Bean or black bean25
White bean25
Peeled barley25
Dried peas25
Goji Berries25
Tangerines, clementines25
Lemon juice (unsweetened)20
Pure cocoa powder (unsweetened)20
Eggplant20
Red currant20
Lobster20
Natural soy yogurt20
Bamboo shoots20
Carrot (raw)20
Bitter / dark chocolate (> 85%)20
Heart of palm, palm heart20
Artichoke20
Acerola20
Soy cream20
Lemon20
Almond flour20
Hazelnut flour20
Bitter / dark chocolate (> 70%)20
Peanut butter (unsweetened)20
Raspberry20
Chard15
Altramuces15
Prawns15
Prawns15
Langosta15
Wheat bran15
Oat bran15
Agave concentrate15
Asparagus15
Cucumber15
Broccoli, broccoli15
Green olives15
black olives15
Almonds15
Onion15
Mushrooms15
Mushrooms15
Mushrooms15
Soy15
Tofu15
Ginger15
Radish15
Brussels sprouts15
debts15
Pesto15
Pinions15
Rhubarb15
Fennel15
Celery15
Chile (hot pepper)15
Red pepper15
Green pepper15
Ñora15
Pistachio15
Col15
Sauerkraut (fermented cabbage)15
Chalota15
Escalonia15
Chalote, she chalote15
Red onion, ocañera onion15
Black currant15
Gherkin15
Garrofín (carob seed powder)15
Spinach15
Zucchini15
Crab15
Leeks15
Walnuts (dried fruit)15
Batavia lettuce15
Iceberg lettuce15
Romaine lettuce15
Curly lettuce15
Endive15
Cabbage15
Peanuts15
Accessilla, vinegar, vinegar15
Seed sprouts15
Alquenqueje, uchuva or physalis15
Germinated15
Cauliflower15
Tempeh15
The fault15
Sweet pea pods15
Ratatouille15
Avocado10

 

Very low or no GI foods

 Free consumption controlling fats *
Basil5
Cinnamon5
Cumin5
Spices in general5
Oregano5
Parsley5
Vinegar5
Balsamic vinegar5
Coconut oil *0
Sunflower oil *0
Olive oil *0
Palm oil*0
Vegetable oils *0
Tuna *0
Loin head *0
Café0
Prawns0
Beef *0
Pork *0
Chorizo*0
Cordero*0
Milk cream *0
Embedded *0
Foie gras0
Goose fat *0
Vegetal fat *0
Eggs *0
Serrano ham *0
York Ham *0
Pork loin*0
Lard *0
Margarine *0
Homemade Mayonnaise *0
Mussels0
Mortadella *0
oysters0
Duck *0
Turkey *0
Chicken *0
Sausage *0
Salmon *0
Soy sauce (not sweet)0
Has0
Veal *0

Low GI foods are not always low in calories

Foods highlighted  with an asterisk, despite having a low or no GI, have high amounts of fats that we must control, therefore a controlled consumption of these foods is advised since fats must be represented in our diet in its proper measure , without exceeding ourselves.

Remember to always choose from among the foods those whose fat content is healthy fats, not saturated or hydrogenated.

  • It should be noted that there are factors that modify the GI of foods, such as the maturity of fruits , that the higher the degree of maturation, the higher the GI, or as the cooking of the food , since the greater the cooking also increases the IG.
  • On the other hand, it must also be taken into account that there is no distinction between skimmed foods or not because this does not change the GI, but we always recommend betting on skimmed or semi-skimmed dairy products due to their lower fat content.

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