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Glycemic Index (IG) - classification of food products based on their effect on blood glucose levels in 2-3 hours after their consumption (postprandial glycemia). 

The glycemic index is defined as the average percentage increase in blood glucose after ingestion, by a statistically representative group of people, of a portion of the product containing 50 grams of digestible carbohydrates. An increase in blood sugar in the case of consumption of 50 grams of glucose was taken as the basis of the scale (100%).

 

            blood glucose after consuming 50 g of carbohydrates

 

IG = ------------------------------------------------ ------------------------- * 100

 

                 blood glucose after consuming 50 g glucose

 

    To determine the glycemic index, give the product in the amount of 50 grams of available carbohydrates to the control group of people. Then for two hours, every 15 minutes, the blood sugar level is tested. It was found that the average value is reproducible, and studies performed in different groups of people give similar results. The results in people with diabetes are comparable to the results obtained in healthy people.


                                 Products with a low glycemic index 

                                                    Green level

Eggs

0

Coffe, tea

0

Mayonnaise (eggs, oil, mustard)

0

Seafood

0

Fish

0

Cheese (yellow, blue etc.)

0

Sour cream

0

Soy souse (without sugar)

0

Fat vegetable/animal

0

Wine dry (red, white)

0

Beef

0

Vinegar

5

Spices (oregano, basil, wanilla etc.)

5

Shellfish

5

Avokado

10

Agave (syrup)

15

Golden goosberry

15

Brussels sprouts

15

Onion

15

Courgette

15

Chicory

15

Black currant

15

Climbing beans

15

Green beans

15

Mushrooms

15

Ginger

15

Cauliflower

15

Cabbage

15

Sprouts (mung beans, soya, …)

15

Sauerkraut

15

Dill

15

Gherkins (witout sugar)

15

Bread flour

15

Almonds

15

Cucumber

15

Olives

15

Nuts (italian, hazelnuts, cashew, pistachio

15

Peannuts

15

Chili peppers

15

Pepper (red, green, yellow)

15

Pesto

15

Piniola

15

Leek

15

Rhubarb

15

Rzodkiew

15

Lettuce

15

Selery

15

Soya

15

Sorrel

15

Asparagus

15

Spinach

15

Tofu

15

Germs (wheat)

15

Acerola

20

Artiszoki

20

Eggplant

20

Dark chocolade (>80% kakao)

20

Cherries

20

Fruktose

20

Soya yoghurt

20

Kakao (without sugar)

20

Artichokes

20

Bamboo shoots

20

Soya sour cream

20

Lemon juice (without sugar)

20

Sos z tamaryndy (bez cukru)

20

Gooseberry blue

25

Blueberries

25

 

Chocolade dark (>70% kakao)

25

Red currant

25

Bean mung, flagolet

25

Humus

25

Blackberries

25

Soy flour

25

Raspberries

25

Almond butter

25

Hazelnut butter

25

Pumpkin seeds

25

Strawberries

25

Cherries

25

Green lentil

25

Red raw beets

30

 

chickpeas cooked

30

Red lentils

30

Garlic

30

Jam sweetened with fruit juice

30

Grapefruit

30

Peer

30

Chinese macaroon (from soya or mung beans)

30

Tangerines

30

Passion fruit

30

Raw carrots

30

Marmalade without sugar cukru

30

Almond milk

30

Oat milk (not cooked)

30

Milk powder degreased

30

Soya milk

30

Fresh apricots

30

Pamelo

30

Tomatoes

30

Turnip, rutabaga (raw)

30

Yellow lentils

30

Cottage cheese without fet

30

Amaranth seeds

35

White beans

35

Peach

35

Canned chickpeas

35

Black bean

35

Yeast

35

Beer yeast

35

Wild rice

35

White bean - pearl, borlotti,

35

Fresh figs

35

Garnet, pomegranate

35

Greenpease

35

Stewed apples

35

Dried apples

35

Fresh apples

35

Yoghurt without fat

35

Indian maize

35

Kwinoa

35

Ice cream sweetened fruktose

35

Chickpea flour

35

Dijon mustard

35

Seeds (linseed, sesame, poppy )

35

Nectarines

35

Quince

35

Oranges

35

Dried tomatoes

35

Tomato puree

35

Celery root

35

Plums

35

Tomato juice

35

Apple sherbet

35

Sunflower

35

Crunchy bread

35

 

 

 


                                 Produkts with middle glycemic index

                                                             orange level

 

Broad bean inmatured/not cooked

40

Bread from wheat flour on yeast or leaven

40

Canned beans

40

Figs dried

40

Buckwheat

40

Buckwheat groats

40

Lactose

40

Maca from heavy flour

40

Pasta from wholemeal flour - al dente

40

Carrot juice

40

Peanut butter (without sugar)

40

Coconut milk

40

Dried apricots

40

Brans (oat and wheat)

40

Oat

40

Canned quince (without sugar)

40

Pumpernickel bread with no sugar, malt, and honey

40

Płatki owsiane (niegotowane)

40

Plums dried

40

Spaghetti al. dente

40

Pineapple (fresh)

45

Bananas immatured

45

Bread

45

Rye bread

45

Jęczmień (ziarno)

45

kaszka pszenna bulgul

45

Coconut

45

Flour from kamut

45

 

Pasta : Capellini

45

Breakfast full flakes

45

Basmati brown rice

45

Grapefruit juice (without sugar)

45

Orange juice (fresh, no sugar)

45

Toasts from full flour

45

Grape (green and red)

45

Canned green pease (without sugar)

45

Cranberry

45

Sweet potatoes

50

Chayote

50

Bread from spelled flour

50

Cake from wheat flour (without sugar)

50

Couscous (full grain)

50

Apple juice (without sugar)

50

Kiwi

50

Pasta from durum wheat

50

Mango

50

Muesli (niesłodzone)

50

Lichee fruits

50

Persymona, kaki

50

Basmati rice

50

Brown rice

50

Pineapple juice (fresh, no sugar)

50

Pineapple juice

50

Apple juice (no sugar)

50

Cranberry juice (with no sugar)

50

Surimi

50

 

 

 


                                    Produkts with high glycemic index

                                                       Red level

 

Canned peaches

55

Red rice

55

Ketchup

55

Cassava

55

Mustard with sugar

55

Nutella®

55

Papaya

55

Grape juice (without sugar)

55

Mango juice (with no sugar)

55

Spaghetti (soft coocked)

55

Sushi

55

Mature bananas

60

Infatable barley

60

Sweet cocoa

60

Semolina

60

Chestnut

60

Lasagna (pasta from durum)

60

Ice cream sweeted by sugar

60

Mayonaisse with suger

60

Melon

60

Honey

60

Fat milk

60

Canned apricots

60

Porridge

60

Pizza

60

Flavored rice (jasmine…)

60

Long grain rice

60

Canned pineapple

65

Beetroots boiled

65

Bread "wholemeal" (from white flour)

65

Full grain bread

65

Rye bread from white flour

65

Jam with sugar

65

Maize

65

Couscous

65

Chestnut flour

65

Mars®, Snikers®, Nuts®, itp..

65

Muesli with sugar or honey

65

Canned quince (with sugar)

65

Raisins

65

Syrop klonowy

65

Tamarynda (słodzona)

65

Boiled potatoes unpelled

65

Amaranth

70

Baguette

70

White rice

70

 

Sponge cake

70

Brown sugar

70

Roll

70

Chips

70

Rice bread

70

Sugar

70

Daktyle dried

70

Barley groats

70

Gruel

70

Maca from white flour

70

Corn flour

70

Pasta from white flour

70

Molasses

70

Drinks (sweet)

70

Polenta

70

Millet

70

Ravioli

70

Risotto

70

Croissant

70

Rusks

70

Tacos

70

Cooked potatos

70

Watermelon

75

Pumpkin

75

Cucurbit

75

Broad bean coocked

80

Cooked carrot

80

Puree

80

White flour

85

Rice milk

85

Parsnip

85

Roasted corn

85

Corn flakes

85

Inflatable rice (pop corn)

85

Steamed rice

85

Turnip, rutabaga (coocked)

85

Selery (root) boiled

85

Tapioca

85

Bread from white flour

90

Potatoes flour

90

Rice flour

95

Baked potatoes

95

Fried potatoes

95

Glukose

100

Modified starch

100

Beer - maltose

110

 

 

 

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