IG glycemic index - product table

• Check the glycemic index of each product
• Glycemic index (GI) - vegetables
• Glycemic index (GI) - fruits
• Glycemic Index (GI) - Grain Products
• Glycemic index (IG) - nuts
• Glycemic index (GI) - dairy products
• Glycemic Index (GI) - Meat, Fish and Eggs
• Glycemic index (GI) - fats
• Glycemic Index (IG) - sweets, snacks
• Sample menu with a low glycemic index (GI)

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The glycemic index (GI) is an indicator that tells you how rapidly the blood glucose level rises after consuming a particular food. The practical chart will help you choose products that have a low glycemic index. Find out what the glycemic index of each product is.

The glycemic indexdescribes the effect of consuming a certain amount of a product on blood glucose levels within 120 minutes of its consumption. The reference product is usually glucose with an IG=100. The higher the glycemic index of a food, the higher the blood glucose level after eating it. Products are classified as those withlow glycemic index(IG ≤55), medium (IG=56-69) and high (IG ≥70).

TheIGvalue is a much better indicator of whether the carbohydrates in a product are "good" or "bad" than calories. Usually, the calorific value of the equivalents of white and wholemeal flour products is similar, so it is not a good criterion, allowing us to choose consciously. On the other hand, white and brown rice, white and wholemeal bread or pasta differ significantly in the value of the glycemic index. The lower the value ofIG , the better it is for our he alth.

Check the glycemic index of each product

If you want to consciously choose good carbohydrates, chooseproducts with a low glycemic index . Also, make sure that these products are as least processed as possible. Sugar found naturally in food is much less harmful to us than sugar added to products.

Fruits, although providing a large amount of simple sugars, also contain a lot of fiber, which slows down the absorption of sugar into the blood. When choosing foods that contain carbohydrates, beware of industrial sweets, confectionery, and fruit yoghurts, as they are a mine of added (hidden) sugar.

Tables with IG productswill help you compose everyday menus.

Read also: Montignac diet - important glycemic index of products

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Glycemic index (GI) - vegetables

Product	Glycemic Index (IG)
eggplant	20
broad beans	40
boiled broad beans	65-80
beetroot	30
onion	15
zucchini	15
chicory	15
garlic	30
pumpkin	75
cooked white beans	33
boiled peas	22
green peas	48
canned green peas	66
cauliflower	15
white cabbage	15
red cabbage	15
Chinese cabbage	15
savoy cabbage	15
canned corn	55
carrot	16
cooked carrot	47
cucumber	15
red pepper	15
green pepper	15
mushrooms	10
tomato	15
por	15
turnip	72
radish	15
lettuce	10
iceberg lettuce	10
root celery	35
celery	15
cooked red lentils	26
boiled soybeans	18
tomato juice	38
carrot juice	43
sorrel	15
spinach	15
boiled potatoes	95

Glycemic index (GI) - fruits

Product	Glycemic Index (IG)
gooseberry	15
pineapple	59
pineapple - slices in syrup	65
watermelon	72
avocado	10
banana	52
peach	30
peach in syrup	52
cherries	22
dried dates	103
dried figs	50
grapefruit	25
pear	38
apple	38
dried apples	29
kiwi	53
raspberries	25
mandarins	30
mango	51
melon	65
apricots	57
dried apricots	31
nectarine	35
papaya	59
orange	42
black currant	15
dried raisins	64
grapefruit juice	48
apple juice	40
orange juice	52
plums	39
pitted dried plums	29
strawberries	40
grapes	46
cherries	22

Glycemic Index (GI) - Grain Products

Product	Glycemic Index (IG)
baguette	95
sponge cake	54
butter rolls and croissants	55-60
wheat bread	70
whole grain rye bread	58
wholemeal rye bread	50
kajzerka	70
buckwheat	40
cooked buckwheat	54
cooked millet	71
pearl barley, cooked	70
barley groats pearl barley	25
semolina	55
cooked two-egg pasta	55
wheat bran	45
crispbread	35
corn flakes	81
oatmeal	40
pumpernickel	46
white rice	70
cooked white rice	64
brown rice	55
boiled brown rice	60
rice wafers	64

Glycemic index (IG) - nuts

Product	Glycemic Index (IG)
almonds	15
peanuts	14
hazelnuts	15
pistachio nuts	15
walnuts	15

Glycemic index (GI) - dairy products

Product	Glycemic Index (IG)
natural yoghurt 2% fat	36
natural yogurt 0% fat	27
kefir 2% fat	32
milk 0.5% fat	32
milk 3.2% fat	55
sweetened condensed milk	61
soft goat cheese	0
mozzarella cheese	0
lean curd cheese	30
feta cheese	0
full fat brie cheese	0
full-fat camembert cheese	0
ementaler full-fat cheese	0
full fat salami cheese	0
cream 12% fat	0
cream 18% fat	0

Glycemic Index (GI) - Meat, Fish and Eggs

Product	Glycemic Index (IG)
egg white	0
veal, shoulder	0
cod	0
goose, carcass	0
turkey, carcass	0
whole chicken eggs	0
duck, carcass	0
home-made sausage	0
Żywiecka sausage	0
boiled shrimp	0-5
rabbit, carcass	0
chicken, carcass	0
grilled salmon	0
luxury tenderloin	0
sopocka sirloin	0
salami	0
chicken ham	0
cooked beef ham	0
turkey ham	0
chicken breast ham	0
chicken leg ham	0
follow inoil	25
grilled tuna	0
pickled tuna	5
pork liver	0
pork, raw pork loin	0
beef, sirloin	0

Glycemic index (GI) - fats

Product	Glycemic Index (IG)
butter	0
soft margarine 45% fat	0
soft margarine 80% fat	0
hard margarine 80% fat	0
safflower oil	0
corn oil	0
cold pressed linseed oil	0
palm oil	0
rapeseed oil	0
sesame oil	0
sunflower oil	0
soybean oil	0
grape seed oil	0
olive oil	0
lard	0
lard	0

Glycemic Index (IG) - sweets, snacks

Product	Glycemic Index (IG)
oatmeal cookies	57
s alted chips	90
dark chocolate	22
milk chocolate	43
white chocolate	44
biscuits	57
Mars bar	65
Twix bar	44
fries	75
ice cream	35-61
jelly beans	78

Read also: The glycemic index - an important weapon in the fight against diabetes

Sample menu with a low glycemic index (GI)

Low GI MenuUseful if you are on a slimming diet, have diabetes or do sports.Glycemic Index (IG)allows you to classify products according to how they increase blood sugar levels.

People who are on a diet and actively practicing sports often make nutritional mistakes by eliminating the consumption of carbohydrates. This fairly popular trend is that sugars are misidentified and these nutrients are labeled as enemies of any food.slimming treatment. It is worth noting, however, that excess, as well as deficiency, can be harmful to our he alth, and - what is equally important - can contribute to the failure of our fight against excess kilograms.

Breakfast

Whole grain muesli with nectarine and natural yoghurt (oatmeal, wheat bran, walnuts, dried apricots, nectarine, low-fat natural yoghurt).

Second breakfast

Raw vegetables with tzatziki sauce (red pepper, celery, carrot, cucumber, garlic, s alt, pepper, low-fat Greek yogurt).

Lunch

Stuffed zucchini with turkey and wild rice with vegetables (zucchini, turkey, wild rice, onion, garlic, tomatoes, yellow pepper, mushrooms, parsley, olive oil, s alt, pepper).

Afternoon tea

Fruit salad sprinkled with toasted almond flakes (orange, apple, cherries, almond flakes).

Dinner

Lentil pate served on lettuce leaves with tomato particles and alfalfa sprouts, and wholemeal rye bread (homemade lentil pate, lettuce, tomato, alfalfa sprouts, wholemeal rye bread from whole grain).

Between meals

Still mineral water or green tea.

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