indici glicemici alimente.doc
TRANSCRIPT
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Alimente cu indici glicemici mari
Aliment IG Aliment IG
Corn syrup 115Beer* 1
Glucose (dextrose) 100Glucose syrup 1
Modified starch 100Wheat syrup, rice syrup 1
Fried potatoes, scalloped potatoes 95Maltodextrin
Potato flour (starch) 95Potatoes, oven cooked
Rice flour 95Gluten-free white bread
Potato flour 90Sticky rice
Arrow-root 85Carrots (cooked)*
Celeriac, knob celery, turnip rooted celery(cooked)*
85Corn flakes
Hamburger buns 85Instant/parboiled rice
Maizena (corn starch) 85Parsnip*
Pop corn (without sugar) 85Puffed rice
Rice cake/pudding 85Rice milk
Tapioca 85Turnip (coked)*
White sandwich bread 85White wheat flour
Mashed potatoes 80Doughnuts
Lasagna (soft wheat) 75Pumpkin, gourd*
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Rice milk (with sugar) 75Squash/marrow (various)*
Waffle (with sugar) 75Watermelon*
Bagels 70Baguette white bread
Biscuit 70Brioche
Cabbage turnip, rutabaga, Swede turnip 70Chocolate bar (with sugar added)
Cola drinks, soft drinks, sodas 70Corn flour
Croissant 70Dried dates
Gnocchi 70Matzo bread (white flour)
Millet, sorghum 70Molasses
Mush 70Noodles (tender wheat)
Pealed boiled potatoes 70Plantain/cooking banana/platano (cooked)
Polenta, cornmeal 70Potato chips, crisps
Puffed amaranth 70Ravioli (soft wheat)
Refined cereals (with sugar added) 70Rice bread
Risotto 70Rusk
Special K 70Standard rice
Tacos 70White sugar (sucrose)
Whole brown sugar 70Beet, beetroot (cooked)*
Chestnut flour 65Chinese noodles/vermicelli (rice)
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Couscous, semolina 65Fava bean, broad bean, horse bean (cooked)
Hovis, brown bread (with leaven) 65Jam (with sugar added)
Maple syrup 65Marmalade (with sugar)
Mars, Sneakers, Nuts, etc. 65Muesli (with sugar or honey added...)
Pain au chocolat 65Panapen, breadfruit, breadnut
Pineapple (tin/can) 65Quince (preserve/jelly, with sugar)
Raisins (red and golden) 65Rye bread (30% of rye)
Sorbet (with sugar added) 65Spelt, einkorn
Sweet corn, corn 65Tamarind, Indian date (sweet)
Tropical yam -US-, yam 65Unpeeled boiled/steamed potato
Unpeeled boiled/steamed potato 65Whole-grain bread
Apricots ( tin/can with syrup) 60Bananas (ripe)
Chestnut 60Hard/durum wheat semolina
Honey 60Ice cream (regular, with sugar added)
Lasagna (hard wheat) 60Long-grain rice
Mayonnaise (industrial, sweetened) 60Melons (cantaloupe, honeydew, etc.)*
Milk loaf, milk white 60Oatmeal, porridge
Ovomaltine 60Pearl barley
Perfumed rice (jasmine...) 60Pizza
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Powder chocolate (with sugar) 60Ravioli (hard wheat)
Bulgur wheat (cooked) 55Butter cookies, shortbread, spritz biscuit (flour,butter, sugar)
Grape juice (unsweetened) 55Japanese plum, loquat
Ketchup 55Mango juice (unsweetened)
Manioc, mandioca, yucca, Cassava (bitter) 55Manioc, mandioca, yucca, cassava (sweet)
Mustard (sugar added) 55Nutella
Papaya (fresh fruit) 55Peaches (tin/can, with syrup)
Red rice 55Spaghetti (well cooked)
Sushi 55Tagliatelle (well cooked)
Alimente cu indici glicemici medii
Aliment IG Aliment IG
All Bran 50Apple juice (unsweetened)
Basmati rice 50Biscuit (whole flour, no sugar added)
Bread with quinoa (approximately 65% ofquinoa)
50Brown rice, unpolished rice
Cereal bar, energetic (no sugar added) 50Chayote, chocho, pear squash, christophine
Cranberry juice (unsweetened) 50Jerusalem artichoke
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Kiwifruit, monkey peach* 50Litchi (fresh fruit)
Macaronis (durum wheat) 50Mango (fresh fruit)
Muesli (no sweet) 50Persimmon, kaki-persimmon
Pineapple juice (unsweetened) 50Sweet potatoes
Wasa light rye 50Whole couscous/semolina
Whole wheat pasta 50Bananas (unripe)
Brown basmati rice 45Capellini pasta
Coconut 45Cranberry
Farro flour (integral) 45Grapefruit juice (unsweetened)
Grapes, green and red (fresh fruit) 45Green peas (tin/can)
Jam (no sugar added, grapefruit juicesweetened) 45Kamut bread
Kamut flour (integral) 45Muesli Montignac
Orange juice (fresh squeezed andunsweetened)
45Pineapple (fresh fruit)
Plantain/cooking banana/platano (raw) 45Plantain/cooking banana/platano (raw)
Rye (integral; flour, bread) 45Sandard Pumpernickel bread
Spelt, einkorn (integral) 45Spelt, einkorn (integral)
Toasted integral bread 45Tomato sauce (with sugar)
Whole bulgur wheat (cooked) 45Whole cereals (no sugar added)
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Whole couscous, whole semolina 45Al dente spaghetti (5 min cook)
Bread, 100% integral flour with pure leaven 40Brut cider
Buckwheat, kasha, saracen (integral; flour orbread)
40Carrot juice (unsweetened)
Coconut milk 40Dried fig
Dried plums/prunes 40Egyptian wheat, kamut
Falafel (fava beans) 40Farro
Fava beans, broad beans, horse beans (raw) 40Integral wheat pasta, al dente
Kidney/pinto beans (tin/can) 40Lactose
Matzo bread (integral flour) 40Montignac Pumpernickel
Oat flakes (uncooked) 40Oats
Peanut butter (no suger addes) 40Pepino dulce, melon pear
Quince (preserve/jelly, without sugar) 40Quinoa flour
Shortbread, spritz biscuit (integral flour, no sugaradded)
40Sorbet (unsweetened)
Tahin 40
Alimente cu indici glicemici mici
Aliment IG Aliment IG
Adzuki/azuki bean 35Ale strains
Amaranth, seeds 35Apple (fresh fruit)
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Apple stew, apple sauce 35Black beans
Cassoulet (meat and beans French dish) 35Celeriac, knob celery, turnip rooted celery (raw)
Chick pea flour 35Chick peas, garbanzo beans (tin/can)
Chinese noodles/vermicelli (hard wheat),noodles
35Cranberry bean, borlotti bean, Roman bean
Custard apple, cherimoya, sherbet fruit, soursop,guanabana
35Dijon type mustard
Dried apples 35Dried apricots
Dried tomatos 35Essene/ezekiel bread (sprouted cereals bread)
Falafel (chick peas) 35Figs; Indian/barbary fig (fresh fruit)
Green peas (fresh) 35Green peas (fresh)
Ice cream (with real fructose) 35Indian corn
Kidney/pinto beans 35Linum, sesame (seeds)
Nectarines (fresh fruit) 35Oranges (fresh fruit)
Peaches (fresh fruit) 35Plums, prunes (fresh fruit)
Pomegranate (fresh fruit) 35Quince (fresh fruit)
Quinoa, hie 35Soy yogurt (fruit flavored)
Sunflower seeds 35Tomato juice
Tomato sauce (natural, no sugar added) 35Wasa fiber (24%)
White almond paste/puree (unsweetened) 35White beans, haricot beans, cannellini beans,faziola beans
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Wild rice 35Yeast
Yoghurt, yogurt** 35Bread (Montignac integral bread)
Almond milk 30Apricots (fresh fruit)
Beet (raw) 30Brown lentils
Carrots (raw) 30Chick peas, garbanzo beans
Chinese noodles/vermicelli (made from soy ormung beans)
30French beans, string beans
Garlic 30Grapefruit, pummelo, shaddock (fresh fruit)
Marmalade (no sugar added) 30Milk** (skimmed or not)
Oat milk (non cooked) 30Passion fruit, maracuja, granadilla
Pears (fresh fruit) 30Powdered/fresh milk**
Quark, curd cheese** 30Scorzoneras
Soya milk 30Tangerines, madarines, satsuma
Tomatoes 30Turnip (raw)
Yellow lentils 30Blackberry, mulberry
Blanched barley 25Blueberry, whortleberry, bilberry
Cherries 25Dark chocolate (more than 70% of cocoa content)
Flageolet beans, fayot beans 25Gooseberry
Green lentils 25Hummus, homus, humus
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Mung beans, moong dal 25Peanut paste/puree (unsweetened)
Raspberry (fresh fruit) 25Redcurrant
Seeds (squash/marrow) 25Soy flour
Split peas 25Strawberries (fresh fruit)
Whole-almond paste/puree (unsweetened) 25Whole-hazelnut paste/puree (unsweetened)
Artichoke 20Bamboo shoot
Chocolate, plain (>85% of cocoa) 20Eggplant, aubergine
Heart of palm, cabbage palm 20Lemon
Lemon juice (unsweetened) 20Montignac Real fructose, fruit sugar
Montignac sugarless jam 20Powder cocoa (no sugar added)
Ratatouille 20Soy yogurt (unflavored)
Soy \"cream\" 20Tamari sauce (unsweetened)
West Indian cherry, acerola 20Agave (syrup)
Almonds 15Asparagus
Black currant 15Bran (oat, wheat...)
Broccoli 15Brussels sprouts
Cabbage 15Carob powder
Cashew nut, acajou 15Cauliflower
Celery 15Cereal shoots (soy or mung bean sprouts, etc.)
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Chicory, endive 15Chili pepper
Courgettes, zucchini 15Cucumber
Fennel 15Ginger
Hazelnuts, filberts, Barcelona nuts 15Leeks, scallions
Mushroom, fungus 15Olives
Onions 15Peanuts
Pesto 15Physalis, golden gooseberry, Cape gooseberry,Chinese lantern, husk tomato
Pickle 15Pine seed
Pistachio, green almond 15Radish
Rhubarb 15Runner beans, Italian flat beans
Salad, lettuce 15Sauerkraut, sourcrout
Shallot, echalot, Spanish garlic 15Sorrel dock
Soya 15Spinach beet, perpetual spinach
Spinaches 15Sprouted seeds
Sweet peppers (red, green), paprika 15Tempeh
Tofu, soybean curd 15Walnuts
Wheat germ 15Avocado
Low GI Montignac pasta (spaghetti) 10Low GI Montignac spaghetti
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Crustaceans 5Spices (parsley, basil, oregano, cinnamon, vanilla,etc.)
Vinegar 5