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The glycemic index (GI) corresponds to the speed with which a food containing carbohydrates promotes an increase in glycemia, that is, in the amount of sugar in the blood. To determine this index, in addition to the amount of carbohydrate, it is also taken into account the speed with which they are digested and absorbed. Knowing the glycemic index is important to help control hunger, anxiety, increase the feeling of satiety and regulate the amount of glucose in the blood.
The glycemic index allows better control of diabetes, to reduce weight more easily and is important for athletes, since it provides information about foods that help to obtain energy or recover energy reserves.
Glycemic index table
The value of the glycemic index of foods is not calculated based on a portion, but corresponds to a comparison between the amount of carbohydrates that the food has and the amount of glucose, whose glycemic index is 100.
Foods with a glycemic index lower than 55 are considered low index and, in general, are healthier. Those with an index between 56 and 69 have a moderate glycemic index, and foods with a glycemic index greater than 70 are considered to have a high GI, and it is recommended to avoid or consume in moderation.
The following table indicates the foods with low, medium and high glycemic index consumed most frequently by people:
Carbohydrate-rich foods |
Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
All Bran breakfast cereal: 30 | Brown rice: 68 | White rice: 73 |
Oats: 54 | Couscous: 65 | Gatorade isotonic drinks: 78 |
Milk chocolate: 43 | Cassava flour: 61 | Rice cracker: 87 |
Noodles: 49 | Corn flour: 60 | Corn Flakes Corn Cereal: 81 |
Brown bread: 53 | Popcorn: 65 | White bread: 75 |
Corn tortilla: 50 | Refrigerant: 59 | Tapioca: 70 |
Barley: 30 | Muesli: 57 | Cornstarch: 85 |
Fructose: 15 | Grain bread: 53 | Tacos: 70 |
- | Homemade pancakes: 66 | Glucose: 103 |
Vegetables and legumes (general classification) |
Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
Beans: 24 | Steamed yam: 51 | Mashed potato: 87 |
Lentil: 32 | Baked pumpkin: 64 | Potato: 78 |
Cooked carrots: 39 | Green banana: 55 | - |
Vegetable soup: 48 | Turnips: 62 | - |
Cooked corn: 52 | Peeled sweet potatoes: 61 | - |
Soy cooked: 20 | Pea: 54 | - |
Grated raw carrots: 35 | Potato chips: 63 | - |
Baked sweet potatoes: 44 | Beet: 64 | - |
Fruits (general classification) |
Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
Apple: 36 | Kiwi: 58 | Watermelon: 76 |
Strawberry: 40 | Papaya: 56 | - |
Orange: 43 | Peach in syrup: 58 | - |
Unsweetened apple juice: 44 | Pineapple: 59 | - |
Orange juice: 50 | Grape: 59 | - |
Banana: 51 | Cherries: 63 | - |
Sleeve: 51 | Melon: 65 | - |
Damascus: 34 | Raisins: 64 | - |
Peach: 28 | - | - |
Pear: 33 | - | - |
Blueberries: 53 | - | - |
Plums: 53 | - | - |
Oilseeds (all are low GI) | - |
Nuts: 15 | Cashew nuts: 25 | Peanuts: 7 |
Milk, derivatives and alternative drinks (all are low GI) |
Soy milk: 34 | Skimmed milk: 37 | Natural yogurt: 41 |
Whole milk: 39 | Fermented milk: 46 | Skimmed natural yogurt: 35 |
It is important to remember that meals with a low to medium glycemic index should be eaten, as this reduces fat production, increases satiety and reduces hunger. Regarding the amount of food that should be eaten, this will depend on the person's daily needs and, therefore, it is important that the nutritionist is consulted in order to carry out a complete nutritional assessment so that it is possible to indicate what is recommended to eat at day by day. Check out an example of a low glycemic index menu.
Glycemic index of foods and full meals
The glycemic index of complete meals is different from the glycemic index of isolated foods, since during the digestion of a meal the food mixes and causes different effects on blood glucose. Thus, if a meal is rich in carbohydrate sources, such as bread, chips, soda and ice cream, it will have a greater ability to increase blood sugar, bringing bad health effects such as weight gain, cholesterol and triglycerides.
On the other hand, a balanced and varied meal, containing, for example, rice, beans, salad, meat and olive oil, will have a low glycemic index and will keep blood sugar stable, bringing health benefits.
A good tip for balancing meals is to always include whole foods, fruits, vegetables, nuts like nuts and peanuts, and protein sources like milk, yogurt, eggs and meats.