The glycemic index is one of the key characteristics that helps to divide food into healthy and harmful. Foods with a low glycemic index are acceptable with proper nutrition, while foods with a high glycemic index lead to weight gain.
In total, the glycemic index scale consists of 100 units — where 100 is the maximum and 0 is the minimum. Low glycemic index is considered to be below 35 units.
Don’t forget that the glycemic index also depends on the method of cooking. For example, undercooked wheat pasta (by ‘al dente’ cooking method) will have a lower glycemic index than soft pasta cooked in traditional way.
Foods with a high glycemic index
Foods with a high glycemic index are foods that contain simple carbohydrates with a high absorption rate. They quickly give their calories to the blood in the form of glucose, overflowing the body with excess energy. If this energy is not currently needed for the muscles —then it goes to body fat.
White bread 100**Sweet buns 95 Pancakes 95 Baked potatoes 95 Rice noodles 95 Canned apricots 95 Honey 90 Instant porridges 85 Carrots (boiled or stewed) 85 Corn flakes 85 Mashed potatoes, boiled potatoes 85 Muesli with nuts and raisins 80 Sweet pastries 75 Pumpkin 75 Watermelon 75 Melon 75 Millet 70 Carrots (raw) 70 Chocolate bars (Snickers, Mars, etc.) 70 Milk chocolate 70 Sugary carbonated drinks (Coca-Cola, Pepsi, etc.) 70 Pineapple 70 Dumplings 70 White rice 70 Potato chips 70 Sugar 70 Couscous 70 Semolina 70
Foods with a medium glycemic index**
While regular and excessive consumption of foods with a medium glycemic index negatively affects the overall blood sugar level and disrupts metabolic processes in the body, then moderate consumption of such foods (for example, oatmeal) can have a positive effect on the body.
Wheat flour 65**Orange juice (packaged) 65 Jams 65 Black yeast bread 65 Marmalade 65 Muesli with sugar 65 Raisins 65 Rye bread 65 Boiled potatoes in jackets 65 Whole grain bread 65 Canned vegetables 65 Macaroni with cheese 65 Banana 60 Ice cream 60 Long-grain rice 60 Mayonnaise 60 Oatmeal 60 Buckwheat (brown) 60 Grapes and grape juice 55 Ketchup 55 Spaghetti 55 Canned Peaches 55 Shortbread 55
Foods with a low glycemic index**
Foods with a low glycemic index are primarily natural foods that contain a lot of fiber.
Sweet potato 50 Green buckwheat (buckwheat without pre-roasting) 50 Quinoa 50 Basmati rice 50 Oranges 50 Kiwi 50 Mango 50 Brown rice 50 Grapefruit 45 Bulgur 45 Fresh orange juice 45 Whole grain toast 45 Dried figs 40 Pasta cooked ‘al dente’ 40 Dried apricots 40 Prunes 40 Wild (black) rice 35 Fresh apple 35 Fresh plum 35 Fresh quince 35 Beans 35 Fresh nectarine 35 Pomegranate 35 Fresh peach 35 Tomato juice 30 Fresh apricot 30 Pearl barley 30 Brown lentils 30 Green beans 30 Fresh pear 30 Fresh tomato 30 Fat-free cottage cheese 30 Yellow lentils 30 Blueberries, lingonberries 30 Bitter chocolate (more than 70% cocoa) 30 Milk (any fat content) 30 Passion fruit 30 Fresh mandarin 30 Blackberry 20 Cherry 25 Green and red lentils 25 Fresh raspberry 25 Redcurrant 25 Soy flour 25 Strawberries 25 Pumpkin seeds 25 Gooseberry 25 Peanut butter (without sugar) 20 Eggplant 20 Almond 15 Broccoli 15 Headed cabbage 15 Cashew 15 Celery 15 Brussels sprouts 15 Cauliflower 15 Chili pepper 15 Fresh cucumber 15 Hazelnut, pine nuts, pistachios, walnuts 15 Asparagus 15 Ginger 15 Mushrooms 15 Zucchini 15 Pesto 15 Olives 15 Peanut 15 Tofu (bean curd) 15 Soy 15 Spinach 15 Avocado 10 Lettuce 10 Chia seeds, flaxseed 10 Parsley, basil, vanillin, cinnamon, oregano 10