It expresses the ability of a food to raise the blood glucose after ingestion. A value of 100 is given to glucose. More foods tend toward this value, the more they have a high glycemic index; and vice versa.
Low GI foods (<40)
Dairy: Yogurt sweetened, all milk, sweetened yogurt, custard
Pain: the sound, cereals
Starchy foods: pasta, ravioli, peas, chickpeas, lentils, kidney beans, white, all-bran kellogs
Vegetables: All except ... Beets, carrots.
Fruits: Cherry, grapefruit, apple, pear, grapes. Apple juice.
Sweet products: Fructose, chocolate, apple muffins.
Medium GI (40-70)
Dairy: Ice Cream
Bread: White, complete
Starchy foods: white rice, basmati, semolina, new potato, chips, croissants, pastries, porridge.
Vegetables: Beets, carrots.
Fruits: Kiwi, banana, pineapple. Orange juice.
Sweet products: Sucrose, March popcorn.
High GI (> 70)
Bread: Baguette
Starches: Quick Rice, potato chips, potato puree chocopops, Special K, corn flakes.
Fruits: Watermelon.
Sweet products: Glucose, honey, waffles.
In addition, be aware that the IG increases if the food:
Is in puree form or in pieces;
If eaten alone.
And drop it if the food:
is taken with a full meal;
is consumed in association with proteins and / or fibers;
eaten raw;
is stationary and consumed little cooked.
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