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Glycemic Index

Glycemic Index

This system, known as the glycemic index, measures how fast your blood sugar rises after you eat a food that contains carbohydrates. White bread, for example, is digested almost immediately to glucose, causing blood sugar to spike rapidly. So white bread is classified as having a high glycemic index, brown rice, in contrast, is digested more slowly, causing a lower and more gentle change in blood sugar. It has a lower glycemic index.

The smaller the number, the less impact the food has on your blood sugar. 

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FOOD GI FOOD GI
Cream 0 Capers 20
Cream - 30% 0 Kohlrabi 20
Sour cream 0 Chinese cabbage 20
Cheese - Mozzarella, pressed cottage cheese, etc 0 Ratatouille 20
Cheddar 0 Nuts - mix with raisins 21
Mutton - Lamb 0 Grapefruit 22
Boiled lamb 0 Cashew nuts - salted 22
Ham, sliced, sausages 0 Chocolate candy with sweeteners 23
Beef - steak, etc 0 Dark chocolate 23
Boiled lean beef 0 Goat milk 24
Boiled beef tongue 0 Kefir low-fat 25
Beef brains 0 Cherry plum 25
Goose 0 Cherry - sweet, fresh 25
Turkey 0 Blueberry 25
Turkey - boiled 0 Pomelo, sheddock - fresh 25
Rabbit 0 Blackberry - fresh berry 25
Rabbit - fried 0 Strawberries - fresh berries 25
Boiled chicken breast 0 Raspberries - fresh berries 25
Chicken 0 Cloudberry - fresh berries 25
Chicken - fried 0 Red currant - fresh berry 25
Kidneys - braised 0 Sweet cherry 25
Fat 0 Goji berries 25
Fried pork 0 Barley groats 25
Fat Pork 0 Soya flour 25
Grilled pork 0 Oat flour 25
Lean pork 0 Perlovka 25
Veal 0 Pumpkin Seeds) 25
Boiled veal 0 Peeled peas - fresh 25
Roast duck 0 Mung Bean Mung 25
Duck 0 Lentil sprouts 25
Foie gras, goose liver paste - canned 0 Dill - fresh 25
Chickens 0 Hummus 25
Goose fat 0 Lentils - green 25
Fat - animal, vegetable 0 Acorns 25
Mayonnaise - homemade 0 Cashew nuts 25
Margarine 0 Hazelnuts 25
Butter 0 Almond oil 25
Olive oil 0 Peanut Butter - Sugar Free 25
Vegetable fat 0 Chocolate 70% cocoa 25
Egg 0 Skim milk 27
Salmon 0 Whole milk 3% 27
Tuna 0 Almond milk 30
Red caviar 0 Soya milk 30
Seafood - oysters, shrimp, mussels, etc 0 Skim cheese 30
Stevia 0 Cream - 10% 30
Hemp seed - peeled 5 Chees Feta 30
Crustaceans - lobster, crab, spiny lobster 5 Cottage cheese 30
Basil 5 Cottage cheese 9% fat 30
Balsamic vinegar 5 Low-fat cottage cheese 30
Vanilla 5 Pear - fresh fruit 30
Cinnamon 5 Mandarin 30
Oregano 5 Passion fruit 30
Spices - cinnamon 5 Sea buckthorn 30
Caraway 10 Pomelo 30
Chickpeas 10 Passion fruit, granadilla - fresh 30
Horseradish 10 Tangerines, tangerines, satsuma - fresh 30
Avocado 14 Soy vermicelli 30
Butter - high fat 15 Chia Seeds - Dried 30
Chicory 15 Barley flour 30
Tofu cheese 15 String Beans - Fresh 30
Yellow gooseberry 15 Green beans 30
Black currant - fresh berry 15 Lentils - yellow 30
Grains - sprouted 15 Sausages 30
Bran - wheat, oat 15 Lentil soup 30
Soybeans 15 Garlic 30
Green peas 15 Marmalade - Sugar Free 30
Lettuce - fresh 15 Carrot - Fresh 30
Onion - fresh 15 Tomatoes - Fresh 30
Leek 15 Turnip - Raw 30
Shallot 15 Beetroot - Fresh 30
Parsley 15 Scorzonera - Kozelec 30
Salad - iceberg, leaf, arugula, etc. 15 Tomatoes 30
Beetroot 15 Turnip, Fresh Turnip 30
Celery - fresh 15 Kefir - 1% fat 31
Soybean 15 Milk 31
Asparagus 15 Natural milk 32
Tempeh 15 Macaroons, Coconut Flour 32
Tofu, bean curd 15 Fettuccine 32
Fennel 15 Fat-free yogurt 33
Spinach 15 Cream - 18% 33
Sorrel 15 White beans - boiled 33
Endive 15 Lotus - root powder 33
Mushrooms 15 Chocolate milk 34
Peanut 15 Whole milk 34
Peanuts - Dry Roasted 15 Apricot 34
Walnuts 15 Whole Grain - Rye 34
Pine nuts 15 Cooked sausage 34
Almond 15 Germinated bread 35
Walnut 15 Tomato juice 35
Hazelnut 15 Yogurt 35
Pistachios 15 Yogurt 1.5% natural 35
Pesto - sauce 15 Ice cream - with fructose 35
Ginger 15 Soya milk ice cream 35
Carob - carob powder 15 Chinese noodles 35
Lupine 15 Quince - fresh fruit 35
Vinegar 15 Orange - fresh fruit 35
Agave syrup 15 Pomegranate - fresh 35
Corn syrup 15 Fresh Fig 35
Broccoli 15 Dried apricots 35
Brussels sprouts - Fresh 15 Nectarine - fresh fruit 35
Squash 15 Prickly pear - fresh fruit 35
White cabbage 15 Peach - fresh fruit 35
Brussels sprouts 15 Dried Peaches 35
Sauerkraut 15 Plums - fresh 35
Cauliflower 15 Dried apples 35
Pickled Cucumber 15 Applesauce - unsweetened 35
Black olives 15 Amaranth seeds - unprepared 35
Cucumber 15 Durum wheat vermicelli 35
Dill pickles 15 Quinoa - cooked 35
Olives 15 Fresh corn 35
Sweet pepper 15 Linen 35
Chilli 15 Chickpea flour 35
Chilli Green - Fresh 15 Sunflower - seeds 35
Rhubarb 15 Wild rice - black 35
Radish 15 White beans 35
Sweet pepper (red, green), paprika 15 Peas - green, fresh 35
Salted cucumbers 15 Chickpeas - canned 35
Cauliflower - Fresh 15 Plain, Spotted Beans - Fresh 35
Braised Cauliflower 15 Motley beans, borlotti, roman beans 35
Zucchini 16 Azuki Beans 35
Physalis 20 Red beans 35
Cocoa Powder - Sugar Free 20 White almond paste, puree without sweeteners 35
Lemon juice - unsweetened 20 Mashed Tomato 35
Soy yogurt - natural 20 Tomato sauce - natural, sugar free 35
Soya cream 20 Yeast 35
Acerola, Barbados Cherry - fresh 20 Brewer's yeast 35
Lemon - Fresh Fruit 20 Dijon mustard 35
Bamboo sprouts 20 Sesame 35
Soy sauce 20 Sesame seed 35
Palm pulp 20 Flaxseed 35
Fructose 20 Poppy seed 35
Dark Chocolate 85% Cocoa 20 Coconut Sugar 35
Artichoke 20 Almond paste - Sugar Free 35
Eggplant 20 Tomatoes - Dried 35




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36 - 54 = Medium
FOOD GI FOOD GI
Kefir - regular 36 Fruit bread 47
An Apple 36 Canned Grapefruit 47
Mushrooms - cooked 36 Tangerine - canned 47
Tomato soup 38 Lasagna 47
Buckwheat pancakes 40 Orange juice 48
Shortbread cookies - Integral Flour, Sugar Free 40 Banana 48
Pumpkin bread 40 Bananas - Dried 48
Carrot Juice - unsweetened 40 Sweet corn 48
Dry cider 40 Sushi, salmon 48
Chicory - drink 40 Taro 48
Apple cider - brut 40 Tortilla, White Corn 49
Apple Juice - unsweetened 40 Omelette 49
Coconut Milk 40 Milk chocolate 49
Quince - canned, jelly without sugar 40 Chocolate 49
Melon pear - pepino 40 Cookies - Whole Grain Flour, Sugar Free 50
Pepino, melon pear 40 Buckwheat bread 50
Dried dates 40 Pineapple Juice - unsweetened 50
Prunes 40 Coffee beans 50
Kamut, Egyptian Wheat - cooked 40 Cranberry Juice - unsweetened 50
Buckwheat porridge 40 Pineapple juice - sugar free 50
Quinoa - unprepared 40 Pear juice 50
Whole Wheat Pasta 40 Cranberry juice - sugar free 50
Buckwheat Pasta 40 Apple juice - sugar free 50
Buckwheat flour 40 Dried Fig 50
Quinoa flour 40 Kiwi 50
Whole grain pasta made by al dente 40 Lychee - fresh fruit 50
Spelled wheat 40 Persimmon, persimmon eastern - fresh 50
Whole Grain Spaghetti 40 Buckwheat 50
Beans, fava - raw 40 Energy bar - sugar free 50
Falafel - from beans, fava 40 Pasta 50
Peanut Oil - Sugar Free 40 Pasta from durum wheat 50
Coconut milk - raw 40 Muesli - sugar free 50
Ravioli from durum wheat 40 Wholemeal Pasta 50
Tahin 40 Rye flour - medium grinding 50
Sesame paste, tahini 40 Basmati Rice 50
Sorbet - Sugar Free 40 Brown rice 50
Eggplant Caviar 40 Roast beef liver 50
Apple juice 41 Pork cutlets 50
Chips, corn, salted 42 Surimi - minced fish in crab sticks 50
Pears - dried 43 Muesli Bar - Gluten Free 50
Urad bean - steamed 43 Sherbet 50
Lentil soup puree 44 Jerusalem artichoke - Fresh 50
White chocolate 44 Chayote - Mexican cucumber, mashed from it 50
Pumpernickel bread 45 Multi grain cookies 51
Orange juice - freshly squeezed and sugar free 45 Peas - frozen, boiled 51
Grape Juice - unsweetened 45 Jam 51
Grapefruit juice - unsweetened 45 Strawberry Jam - Low Sugar 51
Grapefruit juice - sugar free 45 Sweet yogurt 52
Curd 45 Fruit yogurt 52
Dessert Banana - Green 45 Instant noodles 52
Platano - raw 45 Spaghetti bolognese 52
Grapes, green - raw 45 Parsley - cooked 52
Grapes, red - raw 45 Blueberries 53
Cranberries - fresh 45 Orache 53
Plantano - Raw 45 Butter cookies - Flour, Butter, Sugar 55
Wild rice 45 Oatmeal cookies 55
Cereals, whole - sugar free 45 Grape juice - sugar free 55
Capellini - pasta 45 Popcorn 55
Kamut flour 45 Canned pears 55
Spelled flour 45 Medlar japanese plum 55
Whole grain rye flour 45 Peach - canned in syrup 55
Whole Grain Wheat 45 White corn, sweet corn, frozen corn 55
Wheat flakes 45 Bulgur 55
Rye flakes 45 Red rice 55
Unpeeled Basmati Rice 45 Spaghetti - well cooked 55
Spaghetti al dente 45 Tagliatelle - well cooked 55
Green peas - canned 45 Sushi 55
Coconut 45 Mustard with sugar 55
Broccoli - Cooked 45 Ketchup 55
Ice cream - skim, vanilla 46 Cassava - bitter, sweet 55
Soup with chicken and mushrooms 46 Maple syrup 55
Banana pie 47 Chicory Syrup 55
Oatmeal bread 47





Rating below 56 (above) indicates that food is digested and absorbed slowly, causing a gradual rise in blood glucose levels. This makes those foods an excellent choice for maintaining stable energy and supporting diabetes management.

Back to Menu

55 and higher = Bad

FOOD GI FOOD GI
Sour cream - 20% 56 Croissant 70
Grapes 56 Cookies - Pastries 70
Mango 56 Whole wheat bread 70
Muesli 56 French baguette made from wheat flour 70
Beef Stroganoff 56 White bread - baguette 70
Pita 57 Rice bread 70
Processed cheese 57 Beer 70
Sugar 58 Cottage cheese pancakes 70
Grapes, black 59 Potato chips 70
Buckwheat noodles 59 Platano - cooked 70
Oats, Hercules 59 Dates 70
Shortbread 60 Amaranth - analogue of popcorn 70
Pizza 60 Cornmeal porridge - mamalyga 70
Straw 60 Millet porridge 70
Milk bread 60 Matzo - white flour 70
Soft drinks - soda, cola 60 Corn flour 70
Vanilla ice cream - regular, with sugar 60 Gnocchi 70
Apricots - canned in syrup 60 Millet 70
Dessert Banana - ripe 60 Risotto 70
Papaya - fresh 60 Flavored Rice 70
Dried fruits 60 White rice standard 70
Oatmeal porridge - crushed), oatmeal dishes 60 A mixture of refined cereals with sugar 70
Pearl barley - steamed 60 Sorghum 70
Couscous 60 Barley porridge 70
Durum wheat semolina 60 Ravioli from soft wheat 70
Wholemeal flour 60 Tacos 70
Oatmeal - cooked on the water 60 Syrup 70
Long grain rice 60 Molasses 70
Rice Jasmine 60 Brown sugar 70
Pea soup 60 Chocolate bar with sugar 70
Boiled sweetcorn 60 Sweet potato - Batata, Yam 70
Chestnut 60 Rutabaga, fodder beets 70
Mayonnaise - sweetened 60 Boiled potatoes 70
Egg powder 60 Whole grain baguette 73
Vegetable soup 60 Instant oats porridge 74
Honey 60 Waffles 75
Chocolate powder with sugar 60 Donuts 75
Hamburger bun 61 Sandwich bread, white 75
Condensed milk 61 Sports drinks 75
Ice cream 62 French fries 75
Udon noodles 62 Watermelon 75
Corn chips 63 Rice porridge with milk - with sugar 75
Rice waffles 64 Squash caviar 75
Rye crackers 64 Pumpkin - Boiled 75
Red beet juice 64 Lychee - canned syrup 79
Rye bread 65 Crackers 80
Brown yeast bread 65 Rice flakes 80
Wholemeal bread 65 Beans - cooked 80
Bran bread 65 Condensed milk with sugar 80
Quince - canned, jelly with sugar 65 Mashed potatoes 83
Pineapple - canned in syrup 65 Rice biscuits 85
Melon 65 Rice cake 85
Raisins 65 Rice Milk 85
Raisins - red and gold 65 Corn starch 85
Breadfruit 65 Cornflakes 85
Yellow corn 65 Arroroot Flour 85
Сorn - canned 65 Premium wheat flour 85
Rice noodles 65 Wheat flour, white - unenriched 85
Chestnut flour 65 Instant rice 85
Peeled wheat flour - whole grain 65 Celery - boiled, without salt 85
Muesli with sugar or honey 65 Tapioca - dried 85
Yam 65 Air rice - analogue of popcorn 85
Falafel - chickpea 65 Carrot - Cooked 85
Tamarind - sweet 65 Parsnip 85
Strawberry Jam - High Sugar 65 Turnip - Cooked, Boiled 85
Marmalade with sugar 65 Dumplings 86
Sorbet with sugar 65 Instant potatoes 87
Sorbet 65 Wheat bakery products 90
Canned vegetables - Factory 65 Gluten free white bread 90
Beets - Boiled 65 White flour bread 90
Pumpkin 65 Sticky rice 90
Pancakes 66 Fruit Bar - Strawberry 90
Hamburger 66 White baguette 95
Pineapple 66 Potato flour - starch 95
Corn pasta 68 Rice flour 95
Flatbread 69 Maltodextrin 95
Oat milk - raw 69 Baked potato 95
Wheat bagel 70 Fried potato 95
Biscuit 70 Glucose 96
Biscotti - Dry Cookies 70 Rice Syrup 100
Brioche bun 70 Glucose - Dextrose 100
Bagels 70 Glucose syrup 100


Wheat syrup 100


Corn Syrup Dark 115
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