Indice Glicemic Montignac
articol scris de inbucatariecutata blog inbucatariecutata.blogspot.com
High GI foodstuff/product
|
Corn syrup
|
115
|
Beer*
|
110
|
|
Glucose (dextrose)
|
100
|
Glucose syrup
|
100
|
|
Modified starch
|
100
|
Wheat syrup, rice syrup
|
100
|
|
Fried potatoes, scalloped potatoes
|
95
|
Maltodextrin
|
95
|
|
Potato flour (starch)
|
95
|
Potatoes, oven cooked
|
95
|
|
Rice flour
|
95
|
Gluten-free white bread
|
90
|
|
Potato flour
|
90
|
Sticky rice
|
90
|
|
Arrow-root
|
85
|
Carrots (cooked)*
|
85
|
|
Celeriac, knob celery, turnip rooted celery (cooked)*
|
85
|
Corn flakes
|
85
|
|
Hamburger buns
|
85
|
Instant/parboiled rice
|
85
|
|
Maizena (corn starch)
|
85
|
Parsnip*
|
85
|
|
Pop corn (without sugar)
|
85
|
Puffed rice
|
85
|
|
Rice cake/pudding
|
85
|
Rice milk
|
85
|
|
Tapioca
|
85
|
Turnip (coked)*
|
85
|
|
White sandwich bread
|
85
|
White wheat flour
|
85
|
|
Mashed potatoes
|
80
|
Doughnuts
|
75
|
|
Lasagna (soft wheat)
|
75
|
Pumpkin, gourd*
|
75
|
|
Rice milk (with sugar)
|
75
|
Squash/marrow (various)*
|
75
|
|
Waffle (with sugar)
|
75
|
Watermelon*
|
75
|
|
Bagels
|
70
|
Baguette white bread
|
70
|
|
Biscuit
|
70
|
Brioche
|
70
|
|
Cabbage turnip, rutabaga, Swede turnip
|
70
|
Chocolate bar (with sugar added)
|
70
|
|
Cola drinks, soft drinks, sodas
|
70
|
Corn flour
|
70
|
|
Croissant
|
70
|
Dried dates
|
70
|
|
Gnocchi
|
70
|
Matzo bread (white flour)
|
70
|
|
Millet, sorghum
|
70
|
Molasses
|
70
|
|
Mush
|
70
|
Noodles (tender wheat)
|
70
|
|
Pealed boiled potatoes
|
70
|
Plantain/cooking banana/platano (cooked)
|
70
|
|
Polenta, cornmeal
|
70
|
Potato chips, crisps
|
70
|
|
Puffed amaranth
|
70
|
Ravioli (soft wheat)
|
70
|
|
Refined cereals (with sugar added)
|
70
|
Rice bread
|
70
|
|
Risotto
|
70
|
Rusk
|
70
|
|
Special K™
|
70
|
Standard rice
|
70
|
|
Tacos
|
70
|
White sugar (sucrose)
|
70
|
|
Whole brown sugar
|
70
|
Beet, beetroot (cooked)*
|
65
|
|
Chestnut flour
|
65
|
Chinese noodles/vermicelli (rice)
|
65
|
|
Couscous, semolina
|
65
|
Fava bean, broad bean, horse bean (cooked)
|
65
|
|
Hovis, brown bread (with leaven)
|
65
|
Jam (with sugar added)
|
65
|
|
Maple syrup
|
65
|
Marmalade (with sugar)
|
65
|
|
Mars®, Sneakers®, Nuts®, etc.
|
65
|
Muesli (with sugar or honey added...)
|
65
|
|
Pain au chocolat
|
65
|
Panapen, breadfruit, breadnut
|
65
|
|
Pineapple (tin/can)
|
65
|
Quince (preserve/jelly, with sugar)
|
65
|
|
Raisins (red and golden)
|
65
|
Rye bread (30% of rye)
|
65
|
|
Sorbet (with sugar added)
|
65
|
Spelt, einkorn
|
65
|
|
Sweet corn, corn
|
65
|
Tamarind, Indian date (sweet)
|
65
|
|
Tropical yam -US-, yam
|
65
|
Unpeeled boiled/steamed potato
|
65
|
|
Unpeeled boiled/steamed potato
|
65
|
Whole-grain bread
|
65
|
|
Apricots ( tin/can with syrup)
|
60
|
Bananas (ripe)
|
60
|
|
Chestnut
|
60
|
Hard/durum wheat semolina
|
60
|
|
Honey
|
60
|
Ice cream (regular, with sugar added)
|
60
|
|
Lasagna (hard wheat)
|
60
|
Long-grain rice
|
60
|
|
Mayonnaise (industrial, sweetened)
|
60
|
Melons (cantaloupe, honeydew, etc.)*
|
60
|
|
Milk loaf, milk white
|
60
|
Oatmeal, porridge
|
60
|
|
Ovomaltine
|
60
|
Pearl barley
|
60
|
|
Perfumed rice (jasmine...)
|
60
|
Pizza
|
60
|
|
Powder chocolate (with sugar)
|
60
|
Ravioli (hard wheat)
|
60
|
|
Bulgur wheat (cooked)
|
55
|
Butter cookies, shortbread, spritz biscuit (flour, butter, sugar)
|
55
|
|
Grape juice (unsweetened)
|
55
|
Japanese plum, loquat
|
55
|
|
Ketchup
|
55
|
Mango juice (unsweetened)
|
55
|
|
Manioc, mandioca, yucca, Cassava (bitter)
|
55
|
Manioc, mandioca, yucca, cassava (sweet)
|
55
|
|
Mustard (sugar added)
|
55
|
Nutella®
|
55
|
|
Papaya (fresh fruit)
|
55
|
Peaches (tin/can, with syrup)
|
55
|
|
Red rice
|
55
|
Spaghetti (well cooked)
|
55
|
|
Sushi
|
55
|
Tagliatelle (well cooked)
|
55
|
Medium Gi foodstuff/product
|
All Bran™
|
50
|
Apple juice (unsweetened)
|
50
|
|
Basmati rice
|
50
|
Biscuit (whole flour, no sugar added)
|
50
|
|
Bread with quinoa (approximately 65% of quinoa)
|
50
|
Brown rice, unpolished rice
|
50
|
|
Cereal bar, energetic (no sugar added)
|
50
|
Chayote, chocho, pear squash, christophine
|
50
|
|
Cranberry juice (unsweetened)
|
50
|
Jerusalem artichoke
|
50
|
|
Kiwifruit, monkey peach*
|
50
|
Litchi (fresh fruit)
|
50
|
|
Macaronis (durum wheat)
|
50
|
Mango (fresh fruit)
|
50
|
|
Muesli (no sweet)
|
50
|
Persimmon, kaki-persimmon
|
50
|
|
Pineapple juice (unsweetened)
|
50
|
Sweet potatoes
|
50
|
|
Wasa™ light rye
|
50
|
Whole couscous/semolina
|
50
|
|
Whole wheat pasta
|
50
|
Bananas (unripe)
|
45
|
|
Brown basmati rice
|
45
|
Capellini pasta
|
45
|
|
Coconut
|
45
|
Cranberry
|
45
|
|
Farro flour (integral)
|
45
|
Grapefruit juice (unsweetened)
|
45
|
|
Grapes, green and red (fresh fruit)
|
45
|
Green peas (tin/can)
|
45
|
|
Jam (no sugar added, grapefruit juice sweetened)
|
45
|
Kamut bread
|
45
|
|
Kamut flour (integral)
|
45
|
Muesli Montignac
|
45
|
|
Orange juice (fresh squeezed and unsweetened)
|
45
|
Pineapple (fresh fruit)
|
45
|
|
Plantain/cooking banana/platano (raw)
|
45
|
Plantain/cooking banana/platano (raw)
|
45
|
|
Rye (integral; flour, bread)
|
45
|
Sandard Pumpernickel bread
|
45
|
|
Spelt, einkorn (integral)
|
45
|
Spelt, einkorn (integral)
|
45
|
|
Toasted integral bread
|
45
|
Tomato sauce (with sugar)
|
45
|
|
Whole bulgur wheat (cooked)
|
45
|
Whole cereals (no sugar added)
|
45
|
|
Whole couscous, whole semolina
|
45
|
Al dente spaghetti (5 min cook)
|
40
|
|
Bread, 100% integral flour with pure leaven
|
40
|
Brut cider
|
40
|
|
Buckwheat, kasha, saracen (integral; flour or bread)
|
40
|
Carrot juice (unsweetened)
|
40
|
|
Coconut milk
|
40
|
Dried fig
|
40
|
|
Dried plums/prunes
|
40
|
Egyptian wheat, kamut
|
40
|
|
Falafel (fava beans)
|
40
|
Farro
|
40
|
|
Fava beans, broad beans, horse beans (raw)
|
40
|
Integral wheat pasta, al dente
|
40
|
|
Kidney/pinto beans (tin/can)
|
40
|
Lactose
|
40
|
|
Matzo bread (integral flour)
|
40
|
Montignac Pumpernickel
|
40
|
|
Oat flakes (uncooked)
|
40
|
Oats
|
40
|
|
Peanut butter (no suger addes)
|
40
|
Pepino dulce, melon pear
|
40
|
|
Quince (preserve/jelly, without sugar)
|
40
|
Quinoa flour
|
40
|
|
Shortbread, spritz biscuit (integral flour, no sugar added)
|
40
|
Sorbet (unsweetened)
|
40
|
|
Tahin
|
40
|
Low GI foodstuff/product |
|
|
Adzuki/azuki bean
|
35
|
Ale strains
|
35
|
|
Amaranth, seeds
|
35
|
Apple (fresh fruit)
|
35
|
|
Apple stew, apple sauce
|
35
|
Black beans
|
35
|
|
Cassoulet (meat and beans French dish)
|
35
|
Celeriac, knob celery, turnip rooted celery (raw)
|
35
|
|
Chick pea flour
|
35
|
Chick peas, garbanzo beans (tin/can)
|
35
|
|
Chinese noodles/vermicelli (hard wheat), noodles
|
35
|
Cranberry bean, borlotti bean, Roman bean
|
35
|
|
Custard apple, cherimoya, sherbet fruit, soursop, guanabana
|
35
|
Dijon type mustard
|
35
|
|
Dried apples
|
35
|
Dried apricots
|
35
|
|
Dried tomatos
|
35
|
Essene/ezekiel bread (sprouted cereals bread)
|
35
|
|
Falafel (chick peas)
|
35
|
Figs; Indian/barbary fig (fresh fruit)
|
35
|
|
Green peas (fresh)
|
35
|
Green peas (fresh)
|
35
|
|
Ice cream (with real fructose)
|
35
|
Indian corn
|
35
|
|
Kidney/pinto beans
|
35
|
Linum, sesame (seeds)
|
35
|
|
Nectarines (fresh fruit)
|
35
|
Oranges (fresh fruit)
|
35
|
|
Peaches (fresh fruit)
|
35
|
Plums, prunes (fresh fruit)
|
35
|
|
Pomegranate (fresh fruit)
|
35
|
Quince (fresh fruit)
|
35
|
|
Quinoa, hie
|
35
|
Soy yogurt (fruit flavored)
|
35
|
|
Sunflower seeds
|
35
|
Tomato juice
|
35
|
|
Tomato sauce (natural, no sugar added)
|
35
|
Wasa™ fiber (24%)
|
35
|
|
White almond paste/puree (unsweetened)
|
35
|
White beans, haricot beans, cannellini beans, faziola beans
|
35
|
|
Wild rice
|
35
|
Yeast
|
35
|
|
Yoghurt, yogurt**
|
35
|
Bread (Montignac integral bread)
|
34
|
|
Almond milk
|
30
|
Apricots (fresh fruit)
|
30
|
|
Beet (raw)
|
30
|
Brown lentils
|
30
|
|
Carrots (raw)
|
30
|
Chick peas, garbanzo beans
|
30
|
|
Chinese noodles/vermicelli (made from soy or mung beans)
|
30
|
French beans, string beans
|
30
|
|
Garlic
|
30
|
Grapefruit, pummelo, shaddock (fresh fruit)
|
30
|
|
Marmalade (no sugar added)
|
30
|
Milk** (skimmed or not)
|
30
|
|
Oat milk (non cooked)
|
30
|
Passion fruit, maracuja, granadilla
|
30
|
|
Pears (fresh fruit)
|
30
|
Powdered/fresh milk**
|
30
|
|
Quark, curd cheese**
|
30
|
Scorzoneras
|
30
|
|
Soya milk
|
30
|
Tangerines, madarines, satsuma
|
30
|
|
Tomatoes
|
30
|
Turnip (raw)
|
30
|
|
Yellow lentils
|
30
|
Blackberry, mulberry
|
25
|
|
Blanched barley
|
25
|
Blueberry, whortleberry, bilberry
|
25
|
|
Cherries
|
25
|
Dark chocolate (more than 70% of cocoa content)
|
25
|
|
Flageolet beans, fayot beans
|
25
|
Gooseberry
|
25
|
|
Green lentils
|
25
|
Hummus, homus, humus
|
25
|
|
Mung beans, moong dal
|
25
|
Peanut paste/puree (unsweetened)
|
25
|
|
Raspberry (fresh fruit)
|
25
|
Redcurrant
|
25
|
|
Seeds (squash/marrow)
|
25
|
Soy flour
|
25
|
|
Split peas
|
25
|
Strawberries (fresh fruit)
|
25
|
|
Whole-almond paste/puree (unsweetened)
|
25
|
Whole-hazelnut paste/puree (unsweetened)
|
25
|
|
Artichoke
|
20
|
Bamboo shoot
|
20
|
|
Chocolate, plain (>85% of cocoa)
|
20
|
Eggplant, aubergine
|
20
|
|
Heart of palm, cabbage palm
|
20
|
Lemon
|
20
|
|
Lemon juice (unsweetened)
|
20
|
Montignac Real fructose, fruit sugar
|
20
|
|
Montignac sugarless jam
|
20
|
Powder cocoa (no sugar added)
|
20
|
|
Ratatouille
|
20
|
Soy yogurt (unflavored)
|
20
|
|
Soy \"cream\"
|
20
|
Tamari sauce (unsweetened)
|
20
|
|
West Indian cherry, acerola
|
20
|
Agave (syrup)
|
15
|
|
Almonds
|
15
|
Asparagus
|
15
|
|
Black currant
|
15
|
Bran (oat, wheat...)
|
15
|
|
Broccoli
|
15
|
Brussels sprouts
|
15
|
|
Cabbage
|
15
|
Carob powder
|
15
|
|
Cashew nut, acajou
|
15
|
Cauliflower
|
15
|
|
Celery
|
15
|
Cereal shoots (soy or mung bean sprouts, etc.)
|
15
|
|
Chicory, endive
|
15
|
Chili pepper
|
15
|
|
Courgettes, zucchini
|
15
|
Cucumber
|
15
|
|
Fennel
|
15
|
Ginger
|
15
|
|
Hazelnuts, filberts, Barcelona nuts
|
15
|
Leeks, scallions
|
15
|
|
Mushroom, fungus
|
15
|
Olives
|
15
|
|
Onions
|
15
|
Peanuts
|
15
|
|
Pesto
|
15
|
Physalis, golden gooseberry, Cape gooseberry, Chinese lantern, husk tomato
|
15
|
|
Pickle
|
15
|
Pine seed
|
15
|
|
Pistachio, green almond
|
15
|
Radish
|
15
|
|
Rhubarb
|
15
|
Runner beans, Italian flat beans
|
15
|
|
Salad, lettuce
|
15
|
Sauerkraut, sourcrout
|
15
|
|
Shallot, echalot, Spanish garlic
|
15
|
Sorrel dock
|
15
|
|
Soya
|
15
|
Spinach beet, perpetual spinach
|
15
|
|
Spinaches
|
15
|
Sprouted seeds
|
15
|
|
Sweet peppers (red, green), paprika
|
15
|
Tempeh
|
15
|
|
Tofu, soybean curd
|
15
|
Walnuts
|
15
|
|
Wheat germ
|
15
|
Avocado
|
10
|
|
Low GI Montignac pasta (spaghetti)
|
10
|
Low GI Montignac spaghetti
|
10
|
|
Crustaceans
|
5
|
Spices (parsley, basil, oregano, cinnamon, vanilla, etc.)
|
5
|
|
Vinegar
|
5
|
Sursa tabel: www,montignac.com
*Aceste produse alimentare, chiar daca au un index glicemic ridicat, continutul de zahar (glucide pure) este destul de mic (aproximativ 5%). Consumati cu incredere aceste alimente caci nu ar trebui sa afecteze semnificativ glicemia.
** Nu exista practic nici o diferenta in indicele glicemic de ansamblu intre produsele lactate fara grasimi si produsele lactate standard. Este important sa se tina seama de faptul ca produsele lactate, chiar daca au un indice glicemic mic, au un index insulinic ridicat.
Indicele glicemic al alimentelor poate fi avut in vedere atunci cand dorim sa slabim.
Regimul de slabire bazat pe evaluarea indicelui glicemic al alimentelor este foarte eficient datorita faptului ca slabirea se va datora reducerii masei de grasime si nu a masei musculare din organism.
Doar eliminarea glucidelor din alimentatie nu reprezinta un program eficient de slabit.
Indicele glicemic masoara carbohidratii din perspectiva concentratiei de zahar pur. Este important de stiut valoarea acestuia pentru a se determina cum este afectata glicemia (nivelul zaharului din sange) dupa masa. Digestia transforma carbohidratii in glucoza si astfel creste nivelul zaharului din sange. Acesta determina mai departe producerea de insulina imediat dupa ce mancarea a fost digerata.
Insulina este un hormon care, daca este produs in cantitate mai mare, poate produce ingrasarea.
Putem spune ca indicele glicemic masoara biodispozitia carbohidratilor sau rata de absorbtie intestinala.
Daca rata de absorbtie este ridicata (spre exemplu, in cazul cartofilor) atunci si nivelul zaharului in sange va creste foarte rapid. In comparatie, carbohidratii cu un indice glicemic mic (spre exemplu rosiile) genereaza o rata a glicemiei foarte mica.
Acest indice este foarte putin influentat de continutul in proteine sau in grasimi al alimentului respectiv. In general, alimentele cu IG scăzut au nevoie de un timp mai lung pentru a fi digerate ceea ce determina reducerea senzaţiei de foame şi apoi scădere ponderală.
Curele de slabire bazate pe calculul de calorii pot fi inselatoare pentru ca aceeaşi cantitate de calorii glucidice consumate in cursul unei zile poate să ingraşe intr-o măsură mai mare sau mai mică in functie de indice.
Conteaza foarte mult şi in ce formă vom mânca acel aliment (crud, fiert, copt, prajit).
Atunci cand glicemia este constantă veti avea suficient combustibil pentru creier si masa musculara.
Indicele glicemic poate fi masurat aratand cat de repede este eliberat zaharul din alimente comparativ cu glucoza pura.
Ratei eliberarii glucozei i-a fost atribuit un punctaj de 100.
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