Glycemic index of vegetables what foods should be preferred

Studying different tables of glycemic indices, you can pay attention that the same product may have different GI. This is due to the fact that the indicator depends on several factors: whether or not there is fiber, how the product is prepared, whether it is mixed with proteins and fats. It is recommended to give preference to foods high in fiber and eat them raw, boiled or stewed.

Product (100 g)GIГНProteins (g)Fats (g)Carbohydrates (g)Kcal
oat groats242411665303
peas252045420298
pearl barley30159167315
lentil301252319295
chick-pea352020446309
bulgur481213271347
buckwheat grain502313362313
millet groats502612369348
quinoa531314657368
brown rice60417273377
semolina654610173328
couscous65913172376
oat flakes692412860360
white rice70447179344
corn grits70508175337
Product (100 g)GIГНProteins (g)Fats (g)Carbohydrates (g)Kcal
hard cheese426284356
chicken egg0,313121157
quail egg0,21311158
kefir 3,2%250,833459
cow’s milk 3,2%30233558
cottage cheese 4%300,91542104
sour cream 15%3023153161
yogurt natur. 5%35153368
butter510,41821748
Product (100 g)GIГНProteins (g)Fats (g)Carbohydrates (g)Kcal
avocado100,22247223
kiwi20411847
cherry222111152
grapefruit2511729
mandarin3031838
Strawberry32301730
orange3531837
apricot35211141
nectarine353221354
pear3841043
apple394111155
персик42311139
bilberry43311251
grapes45611765
mango55711267
xurma55811753
banana621122196
pineapple6671149
melon6641733
watermelon7541638
Product (100 g)GIГНProteins (g)Fats (g)Carbohydrates (g)Kcal
tomatoes100,41423
broccoli100,63433
leaf salad100,22214
cucumber150,711420
Red pepper150,41527
radish150,51421
Brussels sprouts150,54441
cauliflower150,63534
celery150,31426
squash1531627
spinach150,33220
eggplant200,91625
beet30621150
carrot3531734
potatoes601121880
pumpkin7531627
Название продуктаGlycemic Product Index
Apricot35
alycha25
Pineapple65
Orange40
Watermelon70
Banana60
Lingonberry25
Grapes45
Cherry25
Blueberry55
Garnet30
grapefruit25
Pear33
Melon45
strawberry40
Raisins65
Figs fresh35
gooseberries40
Dried30
Lemon20
Raspberry30
Mango55
Mandarin40
Peach30
Plum25
Red currants30
Black currant30
dates103
Persimmon45
Cherry25
prunes25
Apples35
Dried apples30
Название продуктаGlycemic Product Index
Eggplant10
Courgettes15
White cabbage15
Broccoli10
Green Onion (feather)15
Onions20
Carrots35
Cucumber25
Sweet pepper (Bulgarian)15
Tomato (tomato)10
Radish15
Turnip15
Leaf lettuce (greens)10
Beetroot30
Pumpkin25
Dill (greens)10
Garlic10
Sorrel (greens)10
Название продуктаGlycemic Product Index
Apricot juice40
Pineapple juice46
Orange juice45
Grape juice40
Cherry Juice40
Grapefruit juice40
Peach juice40
tomato juice15
Apple juice40
Название продуктаGlycemic Product Index
Fat-free cottage cheese casserole70
Yogurt 3,2% sweet52
Curd weight 16,5% fat70
Milk 3,2%28
Nonfat milk25
Condensed milk with sugar 8,5%80
Ice cream sundae60
Ice cream60
Cream 10%30
Condensed cream with sugar 19%80
Glazed curds 27,7% fat70
Fat-free cottage cheese pancakes70

The glycemic index (GI) is an indicator that reflects the rate of rise in blood glucose levels when consuming and assimilating a product compared to consuming pure glucose, expressed as a percentage.

Accordingly, the glucose GI is 100. The level of sugar (glucose) in the blood is called glycemia, hence the name of the index. After the assimilation of foods with a low glycemic index, the sugar level rises more slowly and to lower values ​​than when assimilating foods with a high index.

The glycemic index table divides the products into three groups: low (0-35), medium (35-50) and high GI (greater than 50). For health and weight loss, you should eat more foods with a low and medium glycemic index and limit it to high. This is especially true for “bad” carbohydrates: their GI is very high.

Along with foods with a high index, you need to eat foods with a low GI, and a fresh vegetable salad will be a great addition to the main meals. The glycemic index, for example, of potato, banana, dates, boiled beets, requires their exclusion in diets.

The glycemic index of vegetables, raw carrots, apples, buckwheat allows you to attribute them to dietary products.

A rapid rise in blood sugar causes an increased production of insulin, which contributes to the accumulation of body fat. Excess glucose that quickly enters the blood is converted to fat. There is a diet based on the selection of products by the glycemic index – the Montignac diet.

product NameGlycemic index
Low Glycemic Index Foods
Ethanol
Dry wines
Tea and coffee (sugar free)
Meat and poultry
Fish and Seafood
Eggs
Cheese
Cream
Animal fats
Vegetable Fats Margarine
Crustaceans5
Herbs and greens: parsley, basil, oregano, etc.5
Vanilla Cinnamon5
Vinegar5
Salad leaves10
Lettuce10
Onions10
Fresh cabbage10
Broccoli10
Avocado10
Green pepper10
mushrooms10
Walnuts, almond, pinecones15
Peanut15
Fistashki15
Peas15
White cabbage15
Cauliflower15
Zucchini squash15
cucumbers15
Olives15
Radish15
Celery15
Sweet pepper15
Spinach, sorrel15
Blackcurrant15
Bran15
fructose20
Artichoke20
Eggplant20
Cocoa Powder (Sugar Free)20
Lemon20
Carrot (raw)20
Soy Sauce (Sugar Free)20
Bitter chocolate (cocoa content 85% or more)20
Sea kale22
alycha25
Cherry25
Dry peas25
grapefruit25
Blackberry25
Strawberries25
gooseberries25
fresh Raspberries25
Kefir25
Cashew25
Pumpkin Seeds25
Red currants25
Funduk25
Cherry25
Blueberries25
Lentil green25
Bitter chocolate (cocoa content 70% or more)25
Barley grits25
whole milk27
Pear30
Dried30
Mandarin30
Pearl barley30
Jam (no sugar)30
A tomato30
Raw turnip30
Raw beets30
White beans30
Garlic30
Yellow lentils30
Brown lentils30
Dried apples30
Low fat milk32
Apricot35
the norm35
Orange35
Green banana35
Durum wheat vermicelli35
Garnet35
Figs fresh35
Peach, nectarine35
Sunflower seeds35
Plum35
tomato juice35
Sugar Free Tomato Paste35
Red beans35
Black beans35
fresh apples35
Glycemic Index Products
Buckwheat40
Cocoa in milk without sugar40
Coarse flour pasta, slightly undercooked (al dente)40
Oat40
Carrot juice without sugar40
Apple juice without sugar40
Wholemeal bread40
Instant chicory (drink)40
prunes40
Lingonberry45
Cranberries45
Grapes45
Canned green peas45
Coconut45
Durum pasta, slightly undercooked (al dente)45
Unpeeled Basmati Rice45
Sugar-free orange juice45
Sugar-free grape juice45
Sugar-free grapefruit juice45
Wholemeal bread toast45
Whole Grain Bread45
Fresh pineapple50
bananas50
Sweet Potato (Sweet Potato)50
Bulgur50
Jam50
Buckwheat porridge on the water50
Dried figs50
Kiwi50
Crab sticks50
Couscous50
lichee50
Durum flour pasta50
Mango50
Boiled carrots50
Muesli without sugar50
Canned peach in syrup50
Jam with sugar50
Basmati Rice Long Grain50
Brown rice50
Sugar-free pineapple juice50
Sushi50
Jerusalem artichoke (earthen pear)50
Whole Grain Rye Bread50
Persimmon50
High Glycemic Index Products
Ripe banana55
Ketchup55
Canned corn55
Biscuit shortbread cookies55
Pizza55
Vegetable stew55
Red rice55
Sugar Free Mango Juice55
Premium flour spaghetti55
Hamburger bun60
Dumplings60
Carbonated drinks and cola60
Dried fruit compote without sugar60
Mayonnaise60
Semolina60
Honey60
Ice cream sundae60
Wheat flour 1 grade60
Oatmeal in milk60
Papaya60
Pelmeni60
Long grain rice60
Rice noodles60
Muffin60
Chips60
Chocolate bars “Snickers”, “Mars”, etc.60
Canned Pineapple65
Boiled Beans65
Melon65
Raisins65
Semolina65
Granola with sugar65
Oatmeal on water65
Cane Sugar65
Beetroot, stewed beets65
Whole wheat bread65
Rye-wheat bread65
White sugar70
Boiled potatoes, peeled70
Jacket Potatoes70
Croissant70
Soft pasta products70
Ice cream70
Sugar Free Popcorn70
Millet, millet porridge on the water70
White rice70
Rusks, drying, cookies70
milk chocolate70
Watermelon72 – 75
Wafers75
Zucchini cooked squash75
Cooked Pumpkin75
Bread white75 – 103
Mashed potatoes80
White Flour Cracker80
Cornflakes85
Premium wheat flour85
Rice porridge with milk and sugar85
Instant Potatoes90
Sticky rice90
Fried potatoes, french fries95
Baked potatoes95
Potato starch95
Glucose100
Modified Starch100
dates105
Beer110
  • The glycemic index of a product (GI) is a kind of rating that indicates how strong the fluctuations in the blood sugar level of a person will be after consumption of this product.
  • Eating a healthy diet prefers low to medium GI foods.
  • Foods with a high GI should preferably be eaten without fat and sugar.
  • The values ​​of glycemic indices are presented in the table:
Glycemic indexValueEffect on the human body
Low.8 – 40The product practically does not increase blood sugar.
Medium.41 – 69Moderate changes in the amount of sugar.
High.70 – 146A sharp jump in blood sugar, an increase in the production of insulin by the pancreas.

The glycemic index of cereals depends on:

  • from the method of primary processing of grain,
  • from the degree of grinding,
  • from the method of heat treatment,
  • from the recipe of the dish.

For example, the raw grain glycemic index is always lower than that of the processed. The reason is simple: the human body digests such a product more slowly.

Be careful: the glycemic index of a cooked cereal (cereal) dish may differ from the cereal grains themselves. For example, the amaranth GI is 35. But if you are going to serve milk porridge with amaranth, its GI can be 97 (depending on the porridge formulation).

The table provides a list of cereals whose glycemic index does not exceed the mark of 59 units.

The list of cereals is in alphabetical order.

The name of the cerealGlycemic index
Amaranth.35
Bulgur.47
Buckwheat is green.54
Quinoa.35
Whole couscous.50
Whole grain couscous.45
Coarse semolina.50
Whole-wheat semolina.45
Uncrushed oats.35
Flattened oats.40
Oat flakes.40
Pearl barley.50
Spelled / spelled.55
Long grain basmati rice.50
Basmati rice unpeeled.45
The rice is wild.35
Unpolished brown rice.50
Rice is red.55
Rye grain food.35
Barley grits.35

High GI Products

Eating foods with a high glycemic index, we run the risk of falling into a vicious cycle when every meal causes, instead of satiety, an even greater hunger. In this case, weakness occurs in the body, and the shape of the body is rapidly changing for the worse.

It is necessary to reduce or completely remove such products from the diet:

  • sweet pastries, desserts, jam, caramel, milk and white chocolate;
  • soft wheat pasta, semolina, couscous, white rice, white bread;
  • pure sugar (white and brown), glucose;
  • fried potatoes, potato casseroles, meatballs and mashed potatoes;
  • pumpkin, watermelon, dates, bananas;
  • beer, vodka, sweet wines, liquors and other alcoholic beverages with a high sugar content;
  • canned fruits, canned juices, sugary drinks.

(from 50 units and above)

Low GI Products

Carbohydrates contained in foods with a low glycemic index are commonly called slow or complex. They are gradually absorbed by the body, slowly releasing energy over several hours. These products include:

  • any kinds of greens, lettuce, seasonings;
  • fresh vegetables and fruits (except yellow), nuts, olives, legumes;
  • low-fat dairy products, hard cheeses, tofu;
  • freshly squeezed juices, sugar-free compotes;
  • steamed chicken, beef, fish, seafood, crab sticks;
  • durum wheat pasta, whole grain bread, basmati rice, instant noodles.
  • dry wines, dark chocolate.

Nutritionists recommend eating foods with a low glycemic index if you want to lose weight. Such a diet must be followed by those who lead a sedentary lifestyle, suffer from type 2 diabetes mellitus or other serious diseases.

Medium GI Products

Like the low glycemic index, average GI keeps control of hunger, while avoiding the monotony of a low glycemic diet:

  • fried meat and fish dishes (schnitzels, meatballs, beef stroganoff, etc.);
  • eggs and dishes from them (fried eggs, omelets, casseroles);
  • flour dishes (pancakes, pancakes, dumplings, dumplings);
  • pasta, brown rice, brown bread, oatmeal;
  • processed vegetables (stewed, boiled), vegetable soups;
  • fresh yellow fruits (oranges, mangoes, persimmons, pineapples) and their juices;
  • black tea, sugar free coffee, cocoa

Glycemic index for weight loss: what should be considered?

It is a mistake to assume that for weight loss you need to choose foods with low GI, and other foods simply throw out of the diet. A complete table of products reflects not only the value of GI, but also another indicator – glycemic load (GI). It is similar to GI, but it takes into account the portion size. Thus, sometimes you can allow yourself to consume foods with high GI, but reducing the serving size so that the GN indicator does not exceed the recommended norm. Accounting for both indicators will significantly diversify the diet and not get better.

Nutrition programs for weight loss, based on accounting for GI and GN, have been used by many well-known nutritionists, for example, the French doctor Michel Montignac. For successful weight loss, it is necessary to formulate a diet in such a way as to minimize carbohydrate intake, then the body will begin to use stored fats as an energy source.

An approximate daily diet menu with a low GI diet might look like this:

  • Breakfast – fruits (stimulate the intestines)
  • Second breakfast – whole grain bread, milk, a portion of oatmeal
  • Lunch – greens salad, baked fish
  • Snack – a glass of kefir or low-fat, unsweetened yogurt
  • Dinner – vegetable soup or salad, grilled meat

For the preparation of the menu it is allowed to use any products with a low glycemic index. Products with high GI are prohibited, with medium GI – it is recommended to introduce after the desired weight has been reached. A complete list of products can be found further in the detailed tables.

We have prepared a selection of foods that you can eat during a strict diet:

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