Glycemic Product Index



What does it mean

The glycemic index (GI) is a symbol for the rate of breakdown of any carbohydrate-containing product. in the human body compared to the rate of glucose breakdown, whose glycemic index is considered to be the standard (GI glucose = 100 units). The faster the process of splitting the product, the higher its GI.

High GI Products

GI > 70

Foods with a high glycemic index, when ingested, are rapidly digested and increase blood sugar, stimulating the pancreas to a sharp release of the hormone insulin. Insulin, in turn: firstly, distributes all the "excess" blood sugar evenly throughout all body tissues, partially converting it into fat deposits. Second, obeying the ancients evolutionary instincts of energy conservation in the body, it prevents the breakdown of already existing fat in the body back into glucose. Figuratively speaking, insulin is a strict and very stingy storekeeper who vigilantly monitors the consumption of energy reserves in our body (and simply - subcutaneous fat). He willingly contributes to the accumulation of fat, and does everything to ensure that this process does not go in the opposite direction. - when fat turns back into glucose and burns out, giving the body the energy it needs to live. Thus, if your daily diet consists mainly of foods with a high glycemic index, which means that the release of the hormone insulin occurs in your body regularly and often, then you are unlikely to ever lose weight. Rather, you will continue to systematically gain weight every day until you change your eating style.

Medium GI Products

GI from 56 to 69

Products with a medium and low glycemic index are digested for a long time, split up gradually and almost do not cause increase blood sugar. This means that the hormone insulin does not show its natural zeal in the accumulation of fats.

Low GI Products

GI from 50 and below

Foods with a low glycemic index have characteristics that are opposite to those of foods with GI. As a rule, they undergo minimal processing and cleaning, which means they contain a lot of useful natural fiber. One of the most striking examples of foods with the lowest glycemic index is fruits. Despite, that fruits by their nature contain quite a large amount of sugar, it (unlike sugar synthesized and artificially added) is absorbed quite slowly and does not harm health. In addition to fruits, to low The glycemic index includes most vegetables, legumes, skim milk and whole grain products.


Name GI
beer 110
dates 103
glucose 100
modified starch 100
white bread toast 100
swede 99
buns 95
baked potatoes 95
fried potatoes 95
potato casserole 95
rice noodles 92
canned apricots 91
gluten-free white bread 90
white (sticky) rice 90
carrots (boiled or stewed) 85
hamburger buns 85
corn flakes 85
unsweetened popcorn 85
milk rice pudding 85
mashed potatoes 83
cracker 80
granola with nuts and raisins 80
sweet donut 76
pumpkin 75
watermelon 75
french baguette 75
rice porridge in milk 75
lasagna (from soft wheat) 75
unsweetened waffles 75
millet 71
chocolate bar ("Mars", "Snickers", "Twix" and the like) 70
milk chocolate 70
sweet soda (Coca-Cola, Pepsi-Cola and the like) 70
croissant 70
soft wheat noodles 70
pearl barley 70
potato chips 70
risotto with white rice 70
brown sugar 70
white sugar 70
couscous 70
semolina 70
wheat flour 69
fresh pineapple 66
instant oatmeal 66
orange juice 65
jam 65
beets (boiled or stewed) 65
black yeast bread 65
marmalade 65
granola with sugar 65
canned pineapple 65
raisins 65
maple syrup 65
rye bread 65
jacket boiled potatoes 65
sorbent 65
sweet potato (sweet potato) 65
whole grain bread 65
canned vegetables 65
pasta with cheese 64
germinated wheat grains 63
wheat flour pancakes 62
thin wheat dough pizza with tomatoes and cheese 61
banana 60
chestnut 60
ice cream (with added sugar) 60
long grain rice 60
lasagna 60
industrial mayonnaise 60
melon 60
oatmeal 60
cocoa powder (with added sugar) 60
fresh papaya 59
arab pita 57
sweet canned corn 57
grape juice (sugar free) 55
ketchup 55
mustard 55
spaghetti 55
sushi 55
bulgur 55
canned peaches 55
shortbread cookies 55
basmati rice 50
cranberry juice (sugar free) 50
kiwi 50
sugar-free pineapple juice 50
lychee 50
mango 50
persimmon 50
brown brown rice 50
apple juice (sugar free) 50
cranberries (fresh or frozen) 47
grapefruit juice (sugar free) 45
canned green peas 45
brown basmati rice 45
coconut 45
grapes 45
fresh orange 45
whole grain toast 45
whole-grain cooked breakfasts (without sugar and honey) 43
buckwheat 40
dried figs 40
al dente cooked pasta 40
carrot juice (sugar free) 40
dried apricots 40
prunes 40
wild (black) rice 35
chickpeas 35
fresh apple 35
meat with beans 35
Dijon mustard 35
dried tomatoes 34
fresh green peas 35
Chinese noodles and vermicelli 35
sesame seeds 35
orange 35
fresh plum 35
fresh quince 35
soy sauce (sugar free) 35
fat-free natural yogurt 35
fructose ice cream 35
beans 34
nectarine 34
pomegranate 34
peach 34
compote (sugar free) 34
tomato juice 33
yeast 31
soy milk 30
apricot 30
brown lentils 30
grapefruit 30
green beans 30
garlic 30
fresh carrots 30
fresh beets 30
jam (sugar free) 30
fresh pear 30
tomato (fresh) 30
fat-free cottage cheese 30
yellow lentils 30
blueberries, lingonberries, blueberries 30
dark chocolate (over 70% cocoa) 30
almond milk 30
milk (any fat content) 30
passion fruit 30
fresh mandarin 30
blackberry 20
cherry 25
green lentils 25
golden beans 25
fresh raspberries 25
red currant 25
soy flour 25
strawberries, strawberries 25
pumpkin seeds 25
gooseberry 25
peanut butter (sugar free) 20
artichoke 20
eggplant 20
soy yogurt 20
almonds 15
broccoli 15
cabbage 15
cashews 15
celery 15
bran 15
Brussels sprouts 15
cauliflower 15
chili pepper 15
fresh cucumber 15
hazelnuts, pine nuts, pistachios, walnuts 15
asparagus 15
ginger 15
mushrooms 15
zucchini 15
onions 15
pesto 15
leek 15
olives 15
peanuts 15
pickles and pickles 15
rhubarb 15
tofu (bean curd) 15
soybeans 15
spinach 15
avocado 10
leaf lettuce 9
parsley, basil, vanillin, cinnamon, oregano 5

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