Glycemic index table

To follow a low IG diet, it is necessary to know the glycemic index (IG) of food. Find in this table the indexes of several current foods.

The glycemic index (IG) is a food proper to a food, which makes it possible to classify carbohydrates according to their ability to raise blood sugar, that is to say the blood sugar level. It is based on a physiological measure. All carbohydrates cause, following their ingestion, a more or less high increase in blood sugar levels. This pic of blood sugar comes 30 minutes after ingestion.

What foods with low glycemic index?

The carbohydrates that are quickly digested and quickly and strongly increase blood sugar, have a high GI, while those who are slowly digested and have little influence on blood sugar have a low GI. Below 55, we speak of low GI, between 55 and 70 moderate GI and above 70 of high GI.

Foods with low IG or high GI: Table

You will find below values from the IG Guidea small guide containing the index and glycemic load of more than 700 foods and concocted by the Lanutrition.fr team.

High ig (> 70)	Moderate GI (between 56 and 69)	Ig low (<55)
Fruits
Litchis in syrup 79	Pineapple 59 Khaki 61 Papaya 58 Raisins 61 64 syrup fishing	Fresh apricots 50 Dry apricots 30 Ripe banana 48 Banana not too ripe 41 Cherries 46 Dried figs 54 Kiwi 47 Melon 50 Orange 49 Grapefruit 26 Pear 33 Fresh apple 44 Apple juice without sugar added 44 Grapefruit juice without sugar added 49 Pure orange juice 46
Olusory fruits
		Pecan 10 Salted cashews 22 Salted grilled peanuts 14
Vegetables
		All vegetables have a low or even very low IG (<15) Raw carrots 16 Cooked carrots 47
Legumes
		Dried green lenses cooked with water 48 Coral lenses 26 Speed lenses 48 Dry chickpea cooked with water 28 Petits 41
Soybeans and derivative products
		Soy milk enriched in calcium 36 Soy milk and fruit yogurt 50 Tofu (does not contain carbohydrates)
Potato
Baked potato 95 Instant potato puree 83 Potée Pélée Bouillie 78 New potato with boiled skin 78 Fries 82	Potato with steam skin 65	Cooked sweet potato 46 Chips 54
Cereals and derivatives
White baguette 95 White wand (60 g) with chocolate spread (20 g) 72 White sack bread 70 Flemn bread 71 BLAND BIKCOTTE 68 Gaks 76 Apricot tray read 71 Corn Flakes Kellogg’s 77 Corn Pops Kellogg’s 80 Rice Krispies Kellogg’s 82 Smacks Kellogg’s 71 Instant oatmeal 82 Puffed rice pancakes 85 Quick cooking rice 6 min 87	65 wholemeal bread White wand (60 g) with butter (10 g) and raspberry jam (20 g) 62 Crescent 67 Bichoco Prince, BN 56 Traditional oats 59 Special K Kellogg’s 56 White rice cooked in water 64 Basmati 58 rice Gnocchi 68 Polenta 68	Full bread 49 Pumpernickel (German black bread) 50 Small butter dry cookie 50 Read little shocking lunch 42 All-Bran Kellogg’s 34 Natural muesli 49 Macaroni 47 Vermicelli 35 Spaghetti shealing. 10-15 min 44 EBLY wheat cooking 10 min 50 Rice brown 50 Supreme pizza pizza hut 36
Sodas, drinks
	Coca-Cola 63 Fanta Orange 68 Beer 66	Orange juice 52 Carrot juice 43 Apple juice 40
Sugars, sweets, snack
Glucose 100 Confectionery 78	White sugar (sucrose) 68 Chocolate bar March 68 64 milk chocolate Honey Commercial mixture 62 Jam 66	FRUCTOSE 10 Snickers 41 Twix 44 M & M’s 33 Maple syrup 54 Apricot jam with reduced sugar content 55 Nutella 33
Dairy products
	Sweet concentrated milk 61	Fruit yogurt low in fat 26 Whole milk 27 Half skimmed milk 30 Ice 47
Meats, eggs, seafood
Foods little influencing blood sugar because they contain little or no carbohydrates

What is the glycemic index of potatoes and rice?

As our painting shows, thePotato IG Varies depending on their cooking mode: those that are steamed have a lower IG than those cooked in the oven. Tip: if you let my potatoes cool after cooking and eat them cold, in salad for example, their IG is reduced.

For the riceprefer full rice whose IG is lower than white rice.

What glycemic index to lose weight? What is the right glycemic index?

If you want to follow a low IG diet, you must obviously favor foods with low glycemic index (right column of the table, with an IG less than 55) because these foods will have a low impact on blood sugar. For what ? “”Simply because by avoiding strong insulin secretions, these foods limit fat storage, “ explains Angélique Houlbert, dietician-nutritionist.

Why choose low IG carbohydrates

It is therefore necessary to control the quality of carbohydrates, and in particular starchy foods. Low IG carbohydrates are often not very refined and transformed, with more fibers. “When the majority of foods consumed in a day are at ig low, blood sugar is not very disturbed and the pancreas does not synthesize (or very little) of insulinsaid Angélique Houlbert, who wrote the book I sleep with the low IG diet. There is therefore no reaction hypoglycemia. The result: a feeling of lasting satiety, constant energy for muscles and the brain, a good emotional balance and no abdominal storage! “

We must also pay attention to the glycemic load of the dishes: it takes into account the quantity of carbohydrates in a dish, in fact, as explained by the Vanessa Kadoch, author of My express kitchen in ig low,, “A food can have a low GI, but if it is consumed in large quantities, it will still impact blood sugar. So you have to learn to compose your plate with vegetables, low IG starchy foods, proteins, fruit.”

To implement a diet based on the glycemic index, Discover a pack of three reference booksin which lanutrition.fr participated: