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Glycemic Index – food table

The glycemic index or glycemic index, is the speed with which a food containing carbohydrate increases blood glucose, that is, the amount of sugar in the blood. To determine this, not only does the amount of carbohydrates matter, but also how quickly they are digested and absorbed. This is very important to help control hunger, anxiety, increase satiety and regulate blood glucose. 

The glycemic index helps to control diabetes, to reduce weight more easily and is important for athletes, as it provides information on foods that help to obtain energy or recover energy reserves.

Table of the glycemic index of the main foods:

The table below includes the foods of low, medium and high glycemic index most consumed by the general population:

Foods rich in carbohydrates
Low IG ≤ 55 Medium IG 56-69 High IG ≥ 70
All Bran: 30 Brown rice: 68 White Rice: 73
Oats: 54 Couscous: 65 Gatorade isotonic drinks: 78
Milk chocolate: 43 Yucca flour: 61 Rice crackers: 87
Spaghetti: 49 Arepa (Corn flour): 60 Corn cereal type korn flakes: 81
Rice noodles: 53 Popcorn: 65 White wheat bread: 75
Whole wheat bread: 53 Refreshments: 59 Tapioca: 70
Corn tortilla: 50 Muesli: 57 Cornflower: 85
Barley: 30 Bread with grains: 53 Tacos: 70
Fructose: 15 Pancakes (homemade): 66 Glucose: 103
Vegetables (general classification)
Beans: 24 Yam: 53 Cooked pumpkin: 64
Lentils: 32 Peas: 54 Yuca: 55
Cooked carrot: 39  Green banana: 55 Turnips: 62
Vegetable soup: 48 Sweet potato: 63 Papa: 78 
Corn: 52 Fried potato: 63 Mashed potatoes: 87
Fruits (general classification)
Apple: 36 Banana: 51 Pineapple: 59
Strawberries: 40 Handle: 51 Grape: 59
Orange: 43 Kiwi: 58 Raisins: 64
Apple juice without sugar: 44 Papaya: 56 Melon: 65
Orange Juice: 50 Peach in syrup: 58 Watermelon: 76
Oilseeds:
Peanuts: 7 Nuts: 15  Merey / cashew / cashew nut: 25
Milk, derivatives and alternative beverages
Soy milk: 34 Yogurt: 41 Ice cream: 51
Skim milk: 37 Complete milk: 39 Rice milk: 86

Foods with a glycemic index below 55 have a low glycemic index and are generally the healthiest, those with between 56 and 69 have a moderate glycemic index, and foods with values ​​from 70 have a high glycemic index, and usually They should be avoided in the diet or consumed in moderation. 

It is important to remember that meals should be made with foods of low or medium glycemic index, since it reduces the accumulation of fat in the organism, increases the sensation of satiety and reduces hunger.

Glycemic index of foods and complete meals

The glycemic index of whole meals is different from the glycemic index of isolated foods, since during the digestion of a meal the food mixes and cause different effects on blood glucose. So if a food is rich in carbohydrate foods such as bread, fried potato, soda and ice cream, it will have a greater ability to increase blood sugar, which has adverse effects on health such as weight gain, cholesterol and triglycerides.

On the other hand, a balanced and varied meal, containing, for example, rice, beans, raw salad, meat and olive oil, will have a low glycemic index and will keep the blood sugar stable, bringing health benefits.

A good suggestion for balancing meals is always to include whole foods, fruits, vegetables, nuts such as peanuts and cashews, and protein sources such as milk, yogurt, eggs and meats.i

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