The glycemic index of foods is an important criterion for evaluating the impact of a food on increasing blood sugar levels. Find the glycemic indices of all kinds of foods in the following tables.
What is the glycemic index or glycemic index?
The glycemic index of a food, sometimes noted GI, is a criterion developed in 1981 for the dietary and nutritional monitoring of diabetic patients. It takes into account that not all foods cause the same effect on blood sugar levels. Thus, the glycemic index of a food is all the higher if the food in question causes an increase in blood sugar levels. Thus, diabetic patients are encouraged to favor foods with a low glycemic index. Please note, the glycemic index is very different from calorie intake. A food can be high in calories, but with a low glycemic index and vice versa.
Different parameters can influence the glycemic index of a food, including the cooking method. Well-cooked white pasta has a higher glycemic index than pasta cooked al dente. The complexity of carbohydrates also helps to lower the glycemic index. Wholemeal or semi-wholemeal bread has a lower glycemic index than white bread.
Classically, specialists distinguish three categories of foods based on their glycemic index:
Foods with a high glycemic index (GI > 60);
Foods with a medium glycemic index (GI between 40 and 59);
Foods with a low glycemic index (GI < 39).
Food
Glycemic index
Fresh apricot
30
Dried apricot
35
Apricot in syrup
55
Garlic
30
Lingonberry
45
Almond
15
Fresh pineapple
45
Pineapple in syrup
65
Peanut
15
Artichoke
20
Asparagus
15
Eggplant
20
Lawyer
ten
Green banana
45
Ripe banana
60
Raw plantain
45
Raw beets
30
Cooked beets
65
Broccoli
15
Cocoa Powder
20
Cranberry
45
Raw carrot
30
Cooked carrot
85
Celery branch
15
Celeriac
35
Cooked celeriac
85
Cherry
25
Mushroom
15
Cabbage
15
Cauliflower
15
Brussels sprouts
15
Clementine
30
Palm heart
20
Chestnut, brown
60
Chayote, christophine puree
50
Cider
40
Quince in sugar-free jelly
40
Quince in sweet jelly
65
Cucumber
15
Squash
75
Zucchini
15
Date
70
shallots
15
Endive
15
Spinach
15
Raw bean
40
Cooked bean
80
Fig
35
Prickly pear
35
Dried fig
40
Flageolet
25
Strawberry
25
Raspberry
25
Currant
25
Coconut or snap bean
15
White, black or red bean
35
Canned red bean
40
Green bean
30
Pineapple juice without sugar
50
Carrot juice without sugar
40
Lemon juice without sugar
20
Sugar-free cranberry juice
50
Mango juice without sugar
55
Squeezed, sugar-free orange juice
45
Sugar-free apple juice
50
Sugar-free grape juice
55
Tomato juice
35
Feet
50
Kiwi
50
Lens
30
Lychee (fresh fruit)
50
But
35
Mandarins
30
Mango (fresh fruit)
50
Melon
60
Blueberry
25
Blackberry
25
Raw turnip
30
Cooked turnip
85
Fresh nectarine
35
Hazelnut
15
Nut
15
Cashew nuts
15
Coconut
45
Onion
15
olive
15
Orange (fresh fruit)
35
Grapefruit (fresh fruit)
25
Yam
50
Papaya (fresh fruit)
55
Watermelon
75
Peach (fresh fruit)
35
Peach in syrup
55
Pea
35
Canned peas
45
Pistachio
15
Pear
35
Leek
15
Chickpea
35
Bell pepper
15
Apple (compote)
35
Apple (fresh fruit)
35
Flaked potatoes
90
Mashed potatoes
80
Baked Potato
95
Steamed potatoes
70
Fried potatoes
95
Pumpkin
75
Plum (fresh fruit)
35
Prunes
40
Radish
15
Grape (fresh fruit)
45
Dry with raisins
65
Wholemeal basmati rice
45
Long basmati rice
50
Brown basmati rice
50
White rice
70
Camargue rice
60
Precooked rice
85
Red rice
55
Wild rice
35
Salad (lettuce, lamb’s lettuce, escarole, etc.)
15
Salsify
30
Raw tomato
30
Dried tomato
35
Jerusalem artichoke
50
The glycemic index of cereals and their derived products
Food
Glycemic index
Oats
40
White wand
70
Sugar-free cereal bar
50
Sweet chocolate bar
70
Beer
110
Rusks
70
Biscuit (whole grains, no sugar)
50
Shortbread cookie (flour, butter, sugar)
55
Biscuit
70
Wheat (integral flour)
45
Soft wheat
45
Flour porridge
70
Bulgur
55
Bun
70
Sugar-free whole grains
45
Sprouted cereals
15
Sweetened refined cereals
70
Whole couscous
45
Wholemeal couscous
50
Couscous
60
Corn flakes
85
Croissant
70
Spelled (old wholemeal flour)
45
Spelled (wholemeal bread)
45
White wheat flour
85
Wholemeal flour
60
Kamut flour
45
Corn flour
70
Quinoa flour
40
Rice flour
95
Potato starch
95
Raw oatmeal
40
Sugar waffle
75
Macaroni (durum wheat)
50
Sugar-free muesli
50
Muesli with sugar or honey
65
Noodles
70
Rice noodles
65
100% pure sourdough bread
40
Chocolate bread
65
Milk bread
65
Quinoa bread (65% quinoa)
50
Unleavened bread (wholemeal flour)
40
Pain again
65
Pain of death
45
Toasted bread, wholemeal flour without sugar
45
White bread
90
soft bread
85
Burger bun
85
Wholemeal pasta (whole wheat)
50
Al dente wholemeal pasta
40
Polenta, cornmeal
70
Sugar-free popcorn
85
Porridge, oatmeal porridge
60
Puffed rice, rice cakes
85
Shortbread (wholemeal flour, no sugar)
40
Buckwheat (flour or bread, whole grain)
40
Rye (flour or bread, wholemeal)
45
Al dente spaghetti
40
Well-cooked white spaghetti
55
Well-cooked tagliatelle
55
The glycemic index of dairy products and derivatives and sweet products
Food
Glycemic index
Dark chocolate (>70% cocoa)
25
Dark chocolate (> 85% cocoa)
20
Sweet ice cream
60
Sugar-free cottage cheese
30
Soy milk
30
Milk
30
Honey
60
spread
55
Sweet chocolate powder
60
Maple syrup
65
Glucose, wheat or rice syrup
100
Sodas
70
Sugar-free sorbet
40
Sweet sorbet
65
White, bond or brown sugar
70
Soy tofu
15
Sweetened yogurt
15
Natural yogurt
35
The glycemic index of fish, seafood and meat
Food
Glycemic index
Shellfish
5
Seafood
0
Pisces
0
Cooked sausage
34
White Ham
0
Boiled beef, veal or turkey
0
Chicken
0
Egg
0
The glycemic index of prepared meals and condiments
