Glycemic index of foods - table for weight loss

Nutrition is an important part of lifestyle. Dietetics has long ceased to be just a part of medicine and has migrated from the pages of scientific articles to glossy magazines about health and nutrition. However, in order to truly eat properly, it is necessary to check all new dietary trends for scientific evidence. A long-known indicator in the scientific community is the glycemic index of foods, and only recently has it acquired significance in the field of “fashionable” dietetics.

For people with diabetes, it is necessary to take into account the glycemic index of foods (GI), since taking into account the index will help control the concentration of sugar in the blood.

The index depends on the method of heat treatment and the content of proteins and fats in the product, as well as the type of carbohydrates and the amount of fiber.

Important facts:

1. Initially, the study of this indicator was started to correct the diet in patients with diabetes. But later it turned out that foods with a high GI can raise blood sugar in completely healthy people.
2. The more such products enter the body, the more problems it can cause.
3. Sometimes even those foods that are considered low-calorie have a high GI and therefore are easy to gain weight from.
4. Please note that those foods that contain fiber have a lower GI and are digested more slowly, gradually releasing energy.
5. Products devoid of fiber with a high GI provide a lot of energy, but if you do not spend it by leading a sedentary lifestyle, then this energy will be converted into fat.
6. Frequent consumption of foods with GI leads to metabolic disorders. Constantly elevated sugar levels increase the feeling of hunger.

Video: everything you need to know about the glycemic index of foods

What does GI depend on?

First of all, the GI level of a particular product depends on the amount of monosaccharides in the composition. However, the glycemic index of foods is a relative concept that can be influenced by multiple factors, such as:

• Cooking – Cooked fruits and vegetables have a higher GI than raw ones.
• Degree of grinding - the more the structure of fiber in food is disrupted, the higher the GI level. Thus, the index of potatoes in the form of mashed potatoes and those cooked in their jackets differs by several tens of units.
• Availability of fiber. The more fiber in food, the slower the digestion of carbohydrates occurs, without causing sudden spikes in blood sugar.
• Freezing. After freezing, the structure of starch changes, resulting in a decrease in GI (fruits, vegetables, rice cooked with vegetable oil).
• Different varieties of the same fruits and vegetables may differ in GI parameters.
• The GI in each specific case is affected by the presence of proteins consumed simultaneously with carbohydrates, which somewhat reduces the rate of absorption of sugars. This point does not apply to people with a pathological increase in insulin (hyperinsulinization).

Glycemic index of foods: table for weight loss

The table is compiled of the most commonly consumed products.
For ease of use, products with the same GI are grouped together. The glycemic index of products indicated in the table is average and approximate. This is due to storage conditions, cooking method, and the initial carbohydrate content of a particular product. Possible changes to the GI will be discussed in the next article.

Download the full table of GI products for the refrigerator for free, PDF 570 kb

Foods with a high glycemic index of 70 or higher	GI
Beer	110
Dates, hamburger	103
Glucose, starch, white bread, rutabaga, bagels, fried croutons	100
Butter rolls, baked, fried potatoes, potato casserole, parsnips	95
Rice noodles, white rice, canned peaches, apricots, honey, pies, hot dog	90
Corn flakes, steamed or boiled carrots, popcorn, rice milk pudding, celery root	85
Mashed potatoes, raisin muesli, crackers, donuts, caramel, candy, condensed milk	80
Pumpkin, watermelon, French baguette, lasagna, rice porridge with milk, unsweetened waffles, squash caviar	75
Millet, chocolate bars (Mars type), milk chocolate, croissant, sweet soda, barley, white and brown sugar, chips, semolina, couscous, soft wheat pasta, halva, cheesecakes, packaged juices, jam	70

Products with an average glycemic index of 50-69	GI
Wheat flour	69
Pineapple instant oatmeal	66
Black yeast bread, wheat flour, orange juice, jam, boiled or stewed beets, marmalade, muesli with sugar, jacket potatoes, canned fruits and vegetables, sweet potatoes, rye and whole grain bread, macaroni and cheese, raisins, marshmallows, marshmallows, fruit waffles	65
Pancakes, pizza, bananas, ice cream, lasagna, melon, mayonnaise, sour cream, oatmeal, cocoa, long grain rice, coffee and black tea with sugar, dumplings, dumplings, pancakes	60
Canned corn, grape juice, ketchup, mustard, spaghetti, sushi, shortbread, margarine, processed cheese, feta	55
Cranberry, apple and pineapple juice without sugar, mango, persimmon, kiwi, brown rice, orange, sweet yogurt, cutlets, pork schnitzel, fish cutlets, omelet, fried beef liver, natural coffee without sugar, egg, yolk	50

Products with a low glycemic index of 49 and below (recommended for weight loss)	GI
Dry wines and champagne	44
Cranberries, grapefruit juice, canned green peas, basmati rice, coconut, whole grain bread, orange juice, buckwheat, wheat pasta, carrot juice, dried apricots, prunes, eggplant caviar, beef, crab sticks	40
Wild rice, chickpeas, apples, fresh green peas, Chinese noodles, vermicelli, sesame seeds, plums, quince, sesame seeds, natural yogurt 0%, fructose ice cream, soy sauce, boiled sausage	35
Beans, nectarine, pomegranate, peach, sugar-free compote, tomato juice	34
Soy milk, apricot, lentils, grapefruit, green beans, garlic, beets, pear, tomato, low-fat cottage cheese, pear, jam without sugar, lingonberries, blueberries, blueberries, dark chocolate, milk, passion fruit, tangerine, green bananas, chicken	30
Cherries, raspberries, red currants, strawberries, wild strawberries, pumpkin seeds, gooseberries, soy flour, full-fat kefir, split yellow peas	25
Artichoke, eggplant, soy yogurt, lemon, seaweed	20
Almonds, broccoli, cabbage, celery, cashews, cauliflower, cabbage and Brussels sprouts (in any form), chili pepper, cucumber, nuts, asparagus, ginger, mushrooms, zucchini, onions, leeks, olives, peanuts, tofu cheese , soybeans, spinach, pickled and pickled cucumbers, bran, kefir, black currants, olives and black olives	15
Avocado, green pepper	10
lettuce, sunflower seeds	9
dill, parsley, vanillin, cinnamon, oregano, shrimp, hard cheese	5

When to consume high GI foods

• during serious physical exertion;
• after long sports training;
• with a sharp decrease in blood sugar (for example, in insulin-dependent patients)

When to Eat Low GI Foods

• if you want to lose weight;
• when leading a sedentary and sedentary lifestyle ;
• during forced reductions in activity, for example, due to illness;
• if desired, restore metabolic processes;
• in case of diabetes mellitus group 2.

Conclusion:

For the vast majority of people, consuming low GI foods is much preferable for the following reasons:

1. food is digested slowly, sugar levels rise and fall gradually, not abruptly;
2. patients with diabetes can control the increase in blood glucose levels, preventing the progression of the disease and the development of concomitant diseases;
3. By using foods with a low glycemic index in your diet, you can steadily lose weight;
4. Products with a high glycemic index are only useful for athletes and physically demanding people.

Approximate GI indicators in different product categories

Unfortunately, it is almost impossible to find data on GI in products produced in our country. But in developed countries, this important parameter is mentioned on almost all food products.

To have a rough idea of ​​the size of the GI, we present some data.
High GI foods:

• Chocolates, milk chocolate, fast food, chocolate ice cream, cakes, pastries - GI = 85-70;

Average GI:

• Fruit juices without sugar, pizza, coffee and tea with sugar – 46-48

Low GI:

• Dark chocolate 70% -22, tomato juice -15, meat and fish dishes -10.

Foods with an average glycemic index of 50 to 69

Product	(GI)
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
Marshmallow	65
Muesli with sugar	65
Canned pineapple	65
Raisin	65
Maple syrup	65
Rye bread	65
Boiled potatoes in their jackets	65
Sorbet	65
Yam (sweet potato)	65
Whole wheat bread	65
Canned vegetables	64
Pasta with cheese	64
Sprouted wheat grains	63
Wheat flour pancakes	62
Pizza on thin wheat dough 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
Dried fruits compote	60
Fresh papaya	59
Arabic pita	57
Sour cream 20% fat	56
Sweet canned corn	56
Grape juice (no sugar)	55
Ketchup	55
Mustard	55
Spaghetti	55
Sushi	55
Bulgur	55
Canned Peaches	55
Shortbread	55
Butter	51
Jerusalem artichoke	50
Basmati rice	50
Fish cutlets	50
Fried beef liver	50
Cranberry juice (no sugar)	50
Kiwi	50
Pineapple juice without sugar	50
Lychee	50
Mango	50
Persimmon	50
Brown brown rice	50
Apple juice (no sugar)	50

Advantages and Disadvantages of Low and High Glycemic Index Foods

GI	Advantages	Flaws
High	rapid influx of energy, increased performance; increased blood glucose levels.	short duration of energy flow; formation of fat deposits due to sudden surges in blood sugar; danger for diabetics.
Short	gradual release of energy that lasts for a long time; slow increase in blood glucose, which prevents fat deposits; reducing the feeling of hunger.	Low effect during training and physical activity; Insufficiently rapid increase in blood sugar in comatose states with diabetes group 1.

Additional Carbohydrate Options

Carbohydrates consumed with food affect not only the amount of sugar in the blood, but also other processes occurring in the body. In addition to GI, carbohydrates can be classified according to other parameters:

Glycemic load

(GL) of products - a parameter taking into account the amount of carbohydrates in a product relative to GI. You can calculate your GL yourself using the formula: glycemic index * calorie content (per 100 g)/100. The lower the resulting parameter, the better:

• minimum level – less than 10 units;
• medium – from 10 to 20 units;
• high – more than 20 units.

Insulin index

(II) is an indicator of insulin production in response to the breakdown of food after consuming carbohydrates, proteins and fats. At the same time, the GI and AI indicators of carbohydrates can differ significantly. It is necessary to be guided by both tables in order to build an optimal diet for diabetes and for weight loss.

Saturation index

(IN) – the ratio of caloric content and satiety after eating foods. So, 100 kcal of proteins, fats and carbohydrates saturate the body in different ways. The satiety signal occurs when a person eats approximately 250 grams of food, while the total calorie content should not exceed 500 kilocalories at one time.

Metabolic disorders from high GI foods

Energy obtained from carbohydrates is consumed in three ways:

1. to replenish expended energy;
2. for glycogen reserves in muscles;
3. for backup needs in case of energy shortage.
4. Storage reservoirs are fat cells located throughout the body. By consuming foods with a high glycemic index, the body is filled with glucose, which is quickly converted into fat . If at the moment the energy is not in demand, the person is sitting or lying down, then this fat is sent for storage in the depot.

Are foods with high GI harmful?

• With constant consumption of foods with a high GI, the level of glucose in the blood constantly remains at an elevated level. Eating something sweet or high-calorie every half hour or hour, even if only a glass of tea with sugar, candy, cookies, buns or sweet fruit, your sugar level will accumulate and rise.
• The body responds to this by reducing insulin production. A metabolic disorder occurs, which is expressed in the accumulation of extra pounds. The fact is that with a lack of insulin, glucose cannot enter the muscle fibers, even if the body needs it at the moment.
• Reserves of unspent energy are sent for storage , deposited in the form of folds on the stomach, sides and thighs.
• With this seemingly constant overeating, a person feels constant hunger and weakness, trying to get energy, he eats more and more. The stomach becomes overstretched, but saturation does not come.

Conclusion:

It is not the high GI foods themselves that are harmful, but their excessive and uncontrolled consumption. If you have worked hard, or spent a couple of hours in the gym, then a high GI will help restore energy and give you a surge of vigor. If you eat these foods in front of the TV at night, then fat deposits will grow by leaps and bounds.

Are Low Glycemic Index Foods Really Healthy?

Products with slow carbohydrates are good because they gradually maintain energy at the desired level. By using them, you will not get bursts of energy, but you will be able to spend it effectively throughout the day. Such products include:

• most vegetables;
• durum pasta (el dente, i.e. slightly undercooked) and brown rice, many legumes;
• fresh fruits, milk and dairy products, dark chocolate, etc.

The glycemic index and calorie content are not related, so it is necessary to understand both concepts. Any product, even one with a low GI, still contains calories.

Here's what nutritionist Kovalkov says about the glycemic index:

What is the glycemic index: calculation and classification

This term was introduced by Canadian physician D. Jenkins in 1980. For a long time, he took measurements and found out after consuming which product the greatest rise in blood glucose was observed.

Moreover, the researcher took such a mass of product that would contain exactly 50 g of carbohydrates. Using the data obtained, he compiled a table. It turns out that the glycemic index is a percentage indicator of how quickly the blood glucose level will increase. The reference value is glucose - its GI is 100.

Low glycemic index foods. Weight loss table.

This table contains products that help you lose weight. You can eat them every day without fear of gaining excess weight. If you adhere to such a diet throughout your life, only occasionally indulging yourself in foods with a high GI, then your weight will consistently remain at the same numbers. However, do not forget that by overeating, even healthy foods will stretch the walls of the stomach, requiring more and more portions, and then you will not be able to lose weight.

Low GI foods – less than 40

GI

Legumes - red and white beans, peas, lentils, barley, pearl barley. Whole durum wheat pasta (undercooked) Apples, dried apricots, cherries, grapefruits, plums, oranges, pears, peaches, prunes, apricots, beets, carrots, tangerines, dark chocolate. Avocado, zucchini, spinach, peppers, onions, mushrooms, lettuce, broccoli, cauliflower and white cabbage, tomatoes, cucumbers Chicken, shrimp, seafood, fish, beef, hard cheese, greens, nuts, natural juices, green tea, kefir

5-45

Conclusion: the diet predominantly contains foods with low GI, periodically – with medium GI and very rarely, in exceptional cases, with high GI.

Products with a GI above average

A high GI means that the product is rich in carbohydrates and is quickly absorbed by the body.

Eating these foods spikes your sugar levels, causing a spike in insulin, which transports glucose to the body's tissues and can interfere with the breakdown of fat cells into glucose.

Accordingly, if you abuse foods with a high glycemic index, it will be quite difficult to fight fat.

glycemic index of food complete table

Opposite each product in the table you will see its GI , the number of calories, proteins, fats and carbohydrates (BJU).

The last column shows the rating of the products, a rating of 5 is the most suitable product for consumption.

You can download the glycemic index of foods for free at the end of the table

To the left of the table for product names, click on the one you need and the required tab will open.

glycemic index of foods vegetables glycemic index of foods Fruits and berries glycemic index of foods Cereal products and flour products glycemic index of foods Dairy products glycemic index of foods Fish and seafood glycemic index of foods Meat products glycemic index of foods Fats, oils, sauces glycemic index of foods Drinks glycemic index of foods Other

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Parsley, basil	5	49	3,7	0,4	8	5
Dill	15	31	2,5	0,5	4,1	5
Leaf lettuce	10	17	1,5	0,2	2,3	5
Fresh tomatoes	10	23	1,1	0,2	3,8	5
Fresh cucumbers	20	13	0,6	0,1	1,8	5
Raw onions	10	48	1,4	—	10,4	5
Spinach	15	22	2,9	0,3	2	5
Asparagus	15	21	1,9	0,1	3,2	5
Broccoli	10	27	3	0,4	4	5
Radish	15	20	1,2	0,1	3,4	5
Fresh cabbage	10	25	2	—	4,3	5
Sauerkraut	15	17	1,8	0,1	2,2	5
Stewed cabbage	15	75	2	3	9,6	5
Stewed cauliflower	15	29	1,8	0,3	4	5
Brussels sprouts	15	43	4,8	—	5,9	5
Leek	15	33	2	—	6,5	5
Salted mushrooms	10	29	3,7	1,7	1,1	5
Green pepper	10	26	1,3	—	5,3	5
Red pepper	15	31	1,3	0,3	5,9	5
Garlic	30	46	6,5	—	5,2	5
Raw carrots	35	35	1,3	0,1	7,2	5
Fresh green peas	40	72	5	0,2	12,8	4
Boiled lentils	25	128	10,3	0,4	20,3	4
Boiled beans	40	127	9,6	0,5	0,2	4
Vegetable stew	55	99	2,1	4,8	7,1	3
Eggplant caviar	40	146	1,7	13,3	5,1	3
Squash caviar	75	83	1,3	4,8	8,1	3
Boiled beets	64	54	1,9	0,1	10,8	3
Baked pumpkin	75	23	1,1	0,1	4,4	3
Fried zucchini	75	104	1,3	6	10,3	2
Fried cauliflower	35	120	3	10	5,7	2
Green olives	15	125	1,4	12,7	1,3	2
Boiled corn	70	123	4,1	2,3	22,5	2
Black olives	15	361	2,2	32	8,7	1
Boiled potatoes	65	75	2	0,4	15,8	1
Mashed potatoes	90	92	2,1	3,3	13,7	1
French fries	95	266	3,8	15,1	29	1
Fried potato	95	184	2,8	9,5	22	1
Potato chips	85	538	2,2	37,6	49,3	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Lemon	20	33	0,9	0,1	3	5
Grapefruit	22	35	0,7	0,2	6,5	5
Raspberries	30	39	0,8	0,3	8,3	5
Apples	30	44	0,4	0,4	9,8	5
Blackberry	25	31	2	—	4,4	5
Strawberries	25	34	0,8	0,4	6,3	5
Blueberry	43	41	1,1	0,6	8,4	5
Blueberry	42	34	1	0,1	7,7	5
Red currants	30	35	1	0,2	7,3	5
Black currant	15	38	1	0,2	7,3	5
Cherry plum	25	27	0,2	—	6,4	5
Cowberry	25	43	0,7	0,5	8	5
Apricots	20	40	0,9	0,1	9	5
Peaches	30	42	0,9	0,1	9,5	5
Pears	34	42	0,4	0,3	9,5	5
Plums	22	43	0,8	0,2	9,6	5
Strawberry	32	32	0,8	0,4	6,3	5
Oranges	35	38	0,9	0,2	8,3	5
Cherry	22	49	0,8	0,5	10,3	4
Pomegranate	35	52	0,9	—	11,2	4
Nectarine	35	48	0,9	0,2	11,8	4
Cranberry	45	26	0,5	—	3,8	4
Kiwi	50	49	0,4	0,2	11,5	4
Sea ​​buckthorn	30	52	0,9	2,5	5	4
Cherries	25	50	1,2	0,4	10,6	4
Tangerines	40	38	0,8	0,3	8,1	3
Gooseberry	40	41	0,7	0,2	9,1	3
Persimmon	55	55	0,5	—	13,2	2
Mango	55	67	0,5	0,3	13,5	2
Melon	60	39	0,6	—	9,1	2
Bananas	60	91	1,5	0,1	21	2
Grape	40	64	0,6	0,2	16	2
Pineapples	66	49	0,5	0,2	11,6	1
Watermelon	72	40	0,7	0,2	8,8	1
Raisin	65	271	1,8	—	66	1
Prunes	25	242	2,3	—	58,4	1
Figs	35	257	3,1	0,8	57,9	1
Dried apricots	30	240	5,2	—	55	1
Dates	146	306	2	0,5	72,3	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Food fiber	30	205	17	3,9	14	5
Soy flour, defatted	15	291	48,9	1	21,7	5
Bran	51	191	15,1	3,8	23,5	4
Raw oat flakes	40	305	11	6,2	50	4
Pearl barley porridge on water	22	109	3,1	0,4	22,2	4
Oatmeal on water	66	49	1,5	1,1	9	3
Barley porridge milk	50	111	3,6	2	19,8	3
Unpolished boiled rice	65	125	2,7	0,7	36	3
Wholemeal pasta	38	113	4,7	0,9	23,2	3
Grain bread	40	222	8,6	1,4	43,9	3
Whole grain bread	45	291	11,3	2,16	56,5	3
Bread "Borodinsky"	45	202	6,8	1,3	40,7	3
Buckwheat porridge on water	50	153	5,9	1,6	29	3
Oatmeal porridge milk	60	116	4,8	5,1	13,7	3
Durum wheat pasta	50	140	5,5	1,1	27	2
Semolina porridge milk	65	122	3	5,4	15,3	2
Rice porridge milk	70	101	2,9	1,4	18	2
Rye-wheat bread	65	214	6,7	1	42,4	2
Dumplings with cottage cheese	60	170	10,9	1	36,4	2
Dumplings	60	252	14	6,3	37	2
Millet porridge on water	70	134	4,5	1,3	26,1	1
Rice porridge on water	80	107	2,4	0,4	63,5	1
Pancakes made from premium flour	69	185	5,2	3	34,3	1
Dumplings with potatoes	66	234	6	3,6	42	1
Pizza with cheese	60	236	6,6	13,3	22,7	1
Bread made from premium flour	80	232	7,6	0,8	48,6	1
Premium pasta	85	344	12,8	0,4	70	1
Muesli	80	352	11,3	13,4	67,1	1
Baked pie with onion and egg	88	204	6,1	3,7	36,7	1
Fried pie with jam	88	289	4,7	8,8	47,8	1
Crackers	74	360	11,5	2	74	1
Cookie cracker	80	352	11,3	13,4	67,1	1
Butter bun	88	292	7,5	4,9	54,7	1
Hot dog bun	92	287	8,7	3,1	59	1
Wheat bagel	103	276	9,1	1,1	57,1	1
Cornflakes	85	360	4	0,5	80	1
Fried white croutons	100	381	8,8	14,4	54,2	1
White bread (loaf)	136	369	7,4	7,6	68,1	1
Waffles	80	545	2,9	32,6	61,6	1
Cookies, pastries, cakes	100	520	4	25	70	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Skim milk	27	31	3	0,2	4,7	5
Low-fat cottage cheese	30	88	18	1	1,2	5
Soy milk	30	40	3,8	1,9	0,8	5
Low-fat kefir	25	30	3	0,1	3,8	5
Yogurt 1.5% natural	35	47	5	1,5	3,5	5
Tofu cheese	15	73	8,1	4,2	0,6	5
Natural milk	32	60	3,1	4,2	4,8	4
Cottage cheese 9% fat	30	185	14	9	2	3
Fruit yoghurt	52	105	5,1	2,8	15,7	3
Brynza	—	260	17,9	20,1	—	2
Chees Feta	56	243	11	21	2,5	2
Curd	45	340	7	23	10	1
Cottage cheese pancakes	70	220	17,4	12	10,6	1
Sulguni cheese	—	285	19,5	22	—	1
Processed cheese	57	323	20	27	3,8	1
Hard cheeses	—	360	23	30	—	1
Cream 10% fat	30	118	2,8	10	3,7	1
Sour cream 20% fat	56	204	2,8	20	3,2	1
Ice cream	70	218	4,2	11,8	23,7	1
Condensed milk with sugar	80	329	7,2	8,5	56	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Boiled cod	—	76	17	0,7	—	5
Boiled pike	—	78	18	0,5	—	5
Boiled crabs	—	85	18,7	1,1	—	5
Sea kale	22	5	0,9	0,2	0,3	5
Boiled hake	—	86	16,6	2,2	—	5
Boiled trout	—	89	15,5	3	—	5
Shrimps	—	95	20	1,8	—	5
Boiled oysters	—	95	14	3	—	5
Tuna in its own juice	—	96	21	1	—	5
Zander	—	97	21,3	1,3	—	5
Flounder	—	105	18,2	2,3	—	5
Boiled squid	—	140	30,4	2,2	—	5
Boiled crayfish	5	97	20,3	1,3	1	5
Boiled mullet	—	115	19	4,3	—	4
Pollock caviar	—	131	28,4	1,9	—	4
Beluga	—	131	23,8	4	—	4
Herring	—	140	15,5	8,7	—	3
Smoked cod	—	111	23,3	0,9	—	3
Hot smoked pink salmon	—	161	23,2	7,6	—	3
Fried perch	—	158	19	8,9	—	3
Fried carp	—	196	18,3	11,6	—	3
Boiled sardine	—	178	20	10,8	—	3
Boiled salmon	—	210	16,3	15	—	2
Red caviar	—	261	31,6	13,8	—	2
Cold smoked mackerel	—	151	23,4	6,4	—	2
Fish cutlets	50	168	12,5	6	16,1	2
Smoked eel	—	363	17,7	32,4	—	1
Crab sticks	40	94	5	4,3	9,5	1
Cod liver	—	613	4,2	65,7	—	1
Sardine in oil	—	249	17,9	19,7	—	1
Mackerel in oil	—	278	13,1	25,1	—	1
Saira in oil	—	283	18,3	23,3	—	1
Sprats in oil	—	363	17,4	32,4	—	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Boiled chicken breast	—	137	29,8	1,8	—	5
Boiled veal	—	134	27,8	3,1	—	5
Boiled turkey	—	195	23,7	10,4	—	4
Boiled lean beef	—	175	25,7	8,1	—	4
Roasted rabbit	—	212	28,7	10,8	—	4
Stewed kidneys	—	156	26,1	5,8	—	4
Fried beef liver	50	199	22,9	10,2	3,9	4
Boiled beef tongue	—	231	23,9	15	—	4
Beef brains	—	124	11,7	8,6	—	3
Omelette	49	210	14	15	2,1	3
Fried chicken	—	262	31,2	15,3	—	3
Grilled pork	—	280	19,9	22	—	3
Boiled lamb	—	293	21,9	22,6	—	3
Beef Stroganoff	56	207	16,6	13,1	5,7	2
Pork cutlets	50	262	11,7	19,6	9,6	2
Sausages	28	266	10,4	24	1,6	1
Boiled sausage	34	300	12	28	3	1
Goose	—	319	29,3	22,4	—	1
Mutton	—	300	24	25	—	1
Roast duck	—	407	23,2	34,8	—	1
Fried pork	—	407	17,7	37,4	—	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Soy sauce	20	12	2	—	1	5
Ketchup	15	90	2,1	—	14,9	4
Mustard	35	143	9,9	12,7	5,3	3
Olive oil	—	898	—	99,8	—	3
Vegetable oil	—	899	—	99,9	—	3
Mayonnaise	60	621	0,3	67	2,6	2
Butter	51	748	0,4	82,5	0,8	2
Margarine	55	743	0,2	82	2,1	1
Pork lard	—	841	1,4	90	—	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
Pure still water	—	—	—	—	—	5
Green tea (no sugar)	—	0,1	—	—	—	5
Tomato juice	15	18	1	—	3,5	4
Carrot juice	40	28	1,1	0,1	5,8	3
Grapefruit juice (no sugar)	48	33	0,3	—	8	3
Apple juice (no sugar)	40	44	0,5	—	9,1	3
Orange juice (no sugar)	40	54	0,7	—	12,8	3
Pineapple juice (no sugar)	46	53	0,4	—	13,4	3
Grape juice (no sugar)	48	56,4	0,3	—	13,8	3
Dry red wine	44	68	0,2	—	0,3	3
Dry white wine	44	66	0,1	—	0,6	2
Kvass	30	20,8	0,2	—	5	2
Natural coffee (no sugar)	52	1	0,1	0,1	—	2
Cocoa with milk (no sugar)	40	67	3,2	3,8	5,1	2
Juice in packaging	70	54	0,7	—	12,8	2
Fruit compote (no sugar)	60	60	0,8	—	14,2	2
Dessert wine	30	150	0,2	—	20	1
Ground coffee	42	58	0,7	1	11,2	1
Carbonated drinks	74	48	—	—	11,7	1
Beer	110	42	0,3	—	4,6	1
Dry champagne	46	88	0,2	—	5	1
Gin and tonic	—	63	0,2	—	0,2	1
Liquor	30	322	—	—	45	1
Vodka	—	233	—	—	0,1	1
Cognac	—	239	—	—	1,5	1

Product name	Glycemic index	Kcal	Squirrels	Fats	Carbohydrates	Product Rating
White of one egg	48	17	3,6	—	0,4	5
Egg (1 piece)	48	76	6,3	5,2	0,7	4
Yolk of one egg	50	59	2,7	5,2	0,3	1
Walnuts	15	710	15,6	65,2	15,2	2
Hazelnut	15	706	16,1	66,9	9,9	2
Almond	25	648	18,6	57,7	13,6	2
Pistachios	15	577	21	50	10,8	2
Peanut	20	612	20,9	45,2	10,8	2
Sunflower seeds	8	572	21	53	4	2
Pumpkin seeds	25	600	28	46,7	15,7	2
Coconut	45	380	3,4	33,5	29,5	2
Dark chocolate	22	539	6,2	35,4	48,2	2
Honey	90	314	0,8	—	80,3	2
Jam	70	271	0,3	0,3	70,9	1
Milk chocolate	70	550	5	34,7	52,4	1
Chocolate bars	70	500	4	25	69	1
Halva	70	522	12,7	29,9	50,6	1
Caramel, lollipops	80	375	—	0,1	97	1
Marmalade	30	306	0,4	0,1	76	1
Sugar	70	374	—	—	99,8	1
Popcorn	85	480	2,1	20	77,6	1
Shawarma in lavash (1 piece)	70	628	24,8	29	64	1
Hamburger (1 piece)	103	486	25,8	26,2	36,7	1
Hotdog (1 piece)	90	724	17	36	79	1

You can download the glycemic index of foods for free by clicking on the links:

glycemic index of foods pdf glycemic index of foods xls

Low glycemic index diet

Many factors can change the glycemic index of a product, which must be taken into account when creating a low GI diet.

Here are some of them:

• storage duration and degree of maturity of starch-containing products. For example, an unripe banana has a low GI of 40, and after it ripens and softens, the GI rises to 65. Apples also increase their GI when ripe, but not so quickly;
• a decrease in starch particles leads to an increase in GI. This applies to all grain products. That is why grain bread or coarse flour is considered so useful. Large particles of flour contain dietary fiber, proteins, and fiber, which lowers the GI to 35-40. Therefore, preference should be given to wholemeal bread and flour;
• reheating foods after refrigeration reduces GI;

• Cooking increases GI. So, for example, boiled carrots have a GI of 50, while in their raw form it does not exceed 20, since the starch it contains gelatinizes when heated;
• Industrial products are prepared using heat treatment, gelatinizing starch-containing products. This is why corn flakes, instant mashed potatoes, and breakfast cereals have a very high GI—85 and 95, respectively. In addition, they contain dextrins and modified starch - GI 100;
• Many products contain corn starch. Seeing such an inscription, everyone should understand that the GI of this product is close to 100, which can increase glycemia;
• breaking corn kernels when making popcorn leads to an increase in GI by 15-20%;
• Some types of noodles and spaghetti produced by pastification or high-pressure extrusion have a reduced GI of -40. But dough for dumplings, dumplings, homemade noodles, prepared from durum flour in the usual way, has a high GI -70;
• It is recommended to slightly undercook spaghetti and durum pasta so that they crunch slightly on the teeth. This will reduce the GI as much as possible. If you cook pasta for 15-20 minutes, the gelatinization of starch will increase and the GI will increase to 70. If you cook spaghetti (even from white flour) al dente (slightly undercooked) and serve it cold, for example, in a salad, then it will GI will be only 35;
• Long-term storage of starch-containing foods also helps reduce GI. Warm, freshly baked bread will have a much higher GI than one that has cooled, and especially one that has dried out. Therefore, it is recommended to store bread in the refrigerator or even freeze it first and then defrost it. And you can eat it in a dried, stale form. For quick drying, you can cook the crackers in the oven or toaster;
• Refrigerating foods, such as those sold vacuum-packed and stored at no higher than 5 degrees, also lowers the GI;

How to lower GI

The GI indicators indicated in the tables are approximate. The fact is that it is impossible to calculate this indicator absolutely accurately. I tried to find the most accurate data for you, including official sources in English. But please pay attention to what the GI depends on :

1. Maturity and shelf life. The riper the fruit or vegetable, the higher the GI.
2. Method of preparation and processing. The juice has a higher GI than the whole fruit. Mashed potatoes have a higher rate than baked potatoes.
3. Cooking time. Al dente pasta has a lower GI.
4. Variety Different varieties of bananas, dates, rice, etc. have different GI values. For this reason, tables and lists show average values.

Low glycemic index menu

Tips for losing weight with Glyc. product indices

1. Use as many vegetables as possible in your diet. Their low GI makes it possible not only to increase reserves of vitamins and minerals, but also to eat them in any quantity. In addition, vegetables lower the GI of other foods if eaten together. The fiber found in vegetables significantly reduces blood sugar levels since it requires a lot of energy to digest it.
2. Eliminate foods with a high glycemic index from your diet: beer, carbonated drinks, confectionery and flour products, sweets.

1. Choose cooking methods that help lower the GI. For example, mashed potatoes, with mashed starch particles, have the highest GI, while baked or boiled potatoes have a much lower GI. The more cooked a starchy product is (porridge, pasta, potatoes, grains), the higher the GI will be.
2. Grinding foods increases their GI. For example, a piece of meat has a lower GI than cutlets. Any crushing speeds up digestion, which means less energy is required. The same applies even to vegetables. Therefore, do not try to chop vegetables for salads too finely. Raw carrots are healthier than grated carrots, and even more so than boiled ones.
3. Natural vegetables and fruits are healthier than juices, since juices do not have fiber, which slows down digestion and lowers the GI. For the same purpose, there is no need to peel vegetables and fruits, as it can lengthen the digestion process and lower the GI.
4. Add a little (half a teaspoon) of vegetable oil to salads and other dishes, as all oils slow down the digestion process, impair the absorption of sugars, and lower the GI.
5. Separate nutrition is not so beneficial, since proteins can slow down the absorption of carbohydrates, reduce glucose levels and lower GI. In turn, carbohydrates are necessary for the absorption of proteins. Therefore, in dietary nutrition it is necessary to combine a protein dish with a vegetable dish.
6. In the daily diet, it is necessary to lower the GI with each meal. In the morning it can be quite high, at lunch - dishes with medium GI, and for dinner - only low GI. During the night's rest, energy consumption is minimal, which means that everything eaten at night is converted into fat deposits.

The importance of calculating GI in diabetes

It is important for diabetics to ensure that blood sugar levels do not increase, but remain at a relatively constant level. In a healthy body, this function is performed by insulin. For a diabetic, there are only two options: take special medications and monitor the foods you consume. The last point includes eating foods that do not increase glycemia or increase it slightly.

There are two classifications of GI:

Food:

• low: <.55
• average: 56-69,
• high: >.70.

For the daily diet:

• low: <.45
• average: 46-59,
• high: >.60.

The division of the classification is due to the fact that when consuming foods with a low glycemic index (below 55), the total index per day will already be in the range of 55-60. Therefore, when compiling a daily diet in conditions of chronic diseases such as diabetes, you should focus on the general daily index of around 45 units.

The glycemic index is an indicator that should be considered in conjunction with the nutritional value of the product.

The glycemic index depends on:

• type composition of carbohydrates,
• method of preparing food,
• method and time of storage of products,
• fiber,
• ratio of proteins and fats.

The table shows the average values.

Misconceptions

Many people believe that by eating only foods with a low glycemic index, glucose levels in diabetes will decrease. But keep in mind:

• Weight gain occurs when excess glucose passes into fat mass, but its main function is to provide the body with energy and glycogen, that is, completely eliminating carbohydrates from the diet is prohibited!
• GI is a relative parameter. For example, a spoonful of sugar dissolved in tea or coffee is less harmful than a baguette. But the GI values ​​of sugar are lower than those of baguette.
• Low glycemic index foods sometimes lead to the “double glucose” effect. For example, when eating low GI food for breakfast, but with a lot of carbohydrates. As a result, glycemia is formed due to incoming carbohydrates.

We also recommend reading about bread units of products

For example, sausages have a low glycemic index, but contain up to 80% fat, which will increase body weight.

How to create your own healthy diet. Advice from a nutritionist.

This article provides food for thought, and everyone can benefit from it. Of course, we most often choose not what is useful, but what is available and has enough money. But this is not a reason to eat only obviously unhealthy foods that destroy your health. As a result, you will have to spend much more on medicines.

These rules will help everyone create a menu for themselves and their family:

• choose buckwheat and rice instead of French fries and fast food;
• steam meat and vegetables instead of frying them;
• bake or boil potatoes instead of mashing them;
• slightly undercook pasta and cereals to reduce their glycemic index;
• to add flavor, use spices, tomato and lemon juice instead of mayonnaise, ketchup and other high-calorie sauces;
• Do not try to immediately change your eating habits, and do not look for universal diets. Gradually, day by day, choose dishes that suit you, like your taste and can replace harmful and excessively high-calorie ones. This is the only way you can choose the ideal diet for yourself;
• Learn new cooking methods, monitor your body’s reaction, health and mood. This will allow you to find your own regime and way to lose weight;
• Remember that consumption of foods with a high GI is permissible only after heavy physical work and long-term strength training, as well as according to doctor’s indications during or after illness;
• A large number of effective diets are based on the reasonable consumption of foods with a medium or low glycemic index.

If you haven’t downloaded it yet, be sure to download the Table of foods with their glycemic indices, as well as an approximate low GI diet menu. We've made the files easy to print and hang on your refrigerator.

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