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The glycemic index of foods (GI) is one of the most valuable nutrition indicators. It serves both people with diabetes and people who want to lose weight.

Knowing the food’s glycemic index allows you to regulate a person’s blood sugar levels. This is associated not only with a better state of health but also with having less appetite.

In a diet for type 2 diabetics, including foods with a low or medium glycemic index is essential to avoid spikes in insulin levels. If you recently found out that you have diabetes or are prediabetic, you should consider avoiding your list’s high glycemic index foods.

This article defines the concept of the glycemic index, what this value is for, and a list of more than 100 foods with high, medium, and low values ​​is detailed.

// Recommended: Glycemic load – What is it? Formula and table

Glycemic Index (GI) What is it?

The glycemic index (GI) is an indicator that describes how food can increase blood sugar levels.

The glycemic index scale goes from 0 to 100 units. The maximum on the list is 100, attributed to the most straightforward food: glucose.

To know the value of the glycemic index of foods, scientists had to measure the changes that occur in blood sugar values ​​after eating.

Fortunately, they have simplified their work, and you can check out the list of high, medium, and low glycemic index foods below.

What is the glycemic index for?

This value helps improve the quality of the diet; in particular, it is useful when making a meal plan for people with diabetes or people with insulin resistance.

These people should select foods with a medium or low glycemic index and avoid foods with a high value.

Additionally, research has confirmed a relationship between the glycemic index and body weight. The results suggest that low GI foods give a greater sense of satisfaction and less anxiety about food. (3,4,5)

In other words, a diet based on foods with a medium or low glycemic index can reduce your appetite.

Today the glycemic index theory is applied by doctors and nutritionists to achieve an ideal weight, even as a treatment for people who are overweight and obese.

High Glycemic Index Foods – List

Foods with a high glycemic index are composed mainly of simple carbohydrates (sugars), and all products are made from refined flour.

Foods that are high on the glycemic index deliver your energy quickly. The body absorbs them, and immediately blood sugar levels rise or are stored as fat.

When there is too much sugar or other high-glycemic foods in the diet, you are at high risk for diabetes.

The best time to eat high-glycemic foods is before and after exercising. This will ensure that you use energy and avoid hypoglycemia.

The WHO ascribes foods with a high glycemic index as one of the leading causes of overweight and obesity and recommends that no more than 5% of daily calories come from these foods. Here is a list of foods that are high on the glycemic index :

Food IG

White bread 100

Flour rolls and buns 95

Crepes 95

Potatoes, potatoes (baked) 95

Pasta (white flour) 95

Apricots (canned, preserved) 95

Rice (boiled white) 90

Honey 90

Cereals with sugar 85

FIG jam 85

Corn 85

Potato puree (potato) 85

Isotonic drinks (Gatorade) 80

Muesli or granola with sugar 80

Sweet rolls 75

Orange juice 75

Grapes 75

Figs 75

Rice pudding 75

Sweet cakes 75

Chocolates (Mars, Snickers) 70

Milk chocolate 70

Sweet sodas (Pepsi, Coca-Cola) 70

Pineapple 70

Pizza 70

Medium Glycemic Index Foods – List

Foods with a medium glycemic index are ideal for people with diabetes and the rest of the population.

Most whole foods fall into this category: grains and cereals and most fruits. Here is a list of foods with a medium glycemic index:

Product IG

Whole wheat flour 65

Natural orange juice 65

Ketchup 65

Whole-grain cookies 65

Oranges 65

Sugar-free muesli 65

Raisins 65

Rye bread 65

Bonitos 65

Whole wheat bread 65

Frozen vegetables 65

Durum wheat pasta 65

Pizza integral 60

Plantain 60

Fruit ice cream 60

Spaghetti 60

Grape juice 60

Ketchup 60

Butter-based cookies 60

Popcorn 55

Ketchup 55

Lactose 55

Soups 55

Preserved fruits 55

Low Glycemic Index Foods – Table

Low-glycemic foods are those that provide carbohydrates slowly or have virtually no carbohydrates. These foods cause low changes in blood sugar levels.

The fiber foods like vegetables fall into this category, and most products are rich in proteins and fats. Here is a list of foods with a low glycemic index:

Food Glycemic index GI

Coco 40

Avena 40

Dried apricots 40

Prunes 40

Wild rice (black) 35

Blueberries 35

Quince fruit 35

Beans 35

Lentils 35

Nectarine 35

Granada 35

Peach 35

Tomato juice, tomato juice 30

Apricot 30

Jewish 30

Note 30

Money 30

Tomato 30

Strawberries 30

Yellow lentils 30

You have to 30

Bitter chocolate (more than 70% cocoa) 30

Broad beans 30

Mandarina 30

Cherry 25

Green and red lentils 25

Raspberry 25

Red currant 25

Soya flour 25

Strawberry 25

Pumpkin seeds 25

Currant 25

Peanut butter (unsweetened) 20

Artichoke 20

Eggplant 20

Soy yogurt 20

Almond 15

Broccoli 15

Cabbage, cabbage 15

cashew, cashew 15

Celery 15

Cereal bran (wheat, oats) 15

Brussels sprouts 15

Cauliflower 15

Red pepper, paprika, paprika, sweet pepper, bell pepper 15

Cucumber 15

Hazelnuts, pine nuts, pistachios, walnuts 15

Asparagus 15

Ginger 15

Fungi (mushrooms) 15

Zucchini 15

Eggs 15

Pesto 15

Leek 15

Olives 15

Peanuts, peanuts 15

Rhubarb (Chinese) 15

Tofu 15

Soya 15

Spinach 15

Avocado 10

Lettuce (Batavia, romaine) 10

Parsley, basil, oregano, cinnamon, vanilla 5

Differences in glycemic load and insulin index

The glycemic index of a particular food measures the rate of a rise in blood glucose after eating a serving.

The glycemic load uses the base of the glycemic index and adds the quantity parameter to the list.

The insulin index considers the increase in insulin (not glucose) in the blood and is the most accurate indicator for diabetics. This value considers the effects of particular food combinations on the list, for example, dairy and meat.

ABSTRACT

The glycemic index is an indicator that describes a food’s ability to increase blood sugar levels.

Foods with a high glycemic index are sugars, flours, honey, and all products that are high in simple carbohydrates.

The foods with a medium glycemic index are cereals, pseudo-cereals, whole-grain bread, and most fruits.

Vegetable and fat protein foods are low glycemic foods.

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