Glucose Insulin Satiety

Aliment
score score score
Tarate 40 ± 7 32 ± 4 151
Terci de ovaz 60 ± 12 40 ± 4 209
Muesli 43 ± 7 46 ± 5 100
Fulgi de porumb 76 ± 11 75 ± 8 118
Paine alba 100 ± 0 100 ± 0 100
Paste rafinate 46 ± 10 40 ± 5 119
Paste integrale 68 ± 10 40 ± 5 188
Paine din cereale 60 ± 12 56 ± 6 154
Orez brun 104 ± 18 62 ± 11 132
Cartofi prajiti 71 ± 16 74 ± 12 116
Orez alb 110 ± 15 79 ± 12 138
Cartofi 141 ± 35 121 ± 11 323
Oua 42 ± 16 31 ± 6 150
Branza 55 ± 18 45 ± 13 146
Carne de vita 21 ± 8 51 ± 16 176
Linte 62 ± 22 58 ± 12 133
Peste 28 ± 13 59 ± 18 225
Fasole gatita 114 ± 18 120 ± 19 168
Mere 50 ± 6 59 ± 4 197
Portocale 39 ± 7 60 ± 3 202
Banane 79 ± 10 81 ± 5 118
Struguri 74 ± 9 82 ± 6 162
Arahide 12 ± 4 20 ± 5 84
Popcorn 62 ± 16 54 ± 9 154
Chipsuri de cartofi 52 ± 9 61 ± 14 91
Inghetata 70 ± 19 89 ± 13 96
Iaurt 62 ± 15 115 ± 13 88
Gogosi 63 ± 12 74 ± 9 68
Cornuri cu ciocolata 74 ± 9 79 ± 14 47
Prajituri 56 ± 14 82 ± 12 65
Biscuiti 118 ± 24 87 ± 12 127
Fursecuri 74 ± 11 92 ± 15 120

Tabel alimente cu indice glicemic foarte mare

Bere * 110 Glucoza (dextroza) 100

Cartofi prajiti sau gatiti la cuptor 95 Faina de orez 95

Paine alba fara gluten 90 Morcovi (fierti) * 85

Orez instant 85 Fulgi de porumb 85

Pop corn (fara zahar) 85 Pastarnac * 85

Paine alba pentru sandvis 85 Faina alba de grâu 85

Piure de cartofi 80 Gogosi 75

Lasagna 75 Dovlecel, tartacuta * 75

Pepeneverde * 75 Croissant 70
Briosa 70 Ciocolata (cu zahar adaugat) 70

Bauturi tip Cola, bauturi racoritoare 70 Malai 70

Gnocchi 70 Taitei (pe baza de grâu) 70

Cartofi decojiti si fierti 70 Chipsuri 70

Mamaliga 70 Cereale rafinate (cu zahar adaugat) 70

Zahar alb (zaharoza) 70 Orez standard 70

Zahar brun integral 70 Sfecla de zahar, sfecla rosie (fierte) * 65

Mars ®, adidasi ®, Nuts ®, etc 65 Muesli (cu zahar sau miere adaugata …) 65

Ananas (in conserva) 65 Porumb dulce (fiert ) 65

Stafide (rosii si auriii) 65 Paine de secara (30% secara) 65

Cartofi necuratati, fierti la aburi 65 Paine din cereale integrale 65

Caise (la conserva) 60 Banane (coapte) 60

Castane 60 Orez cu bob lung 60

Miere 60 Inghetata (standard, cu zahar adaugat) 60

Pizza 60 Pepene galben 60

Suc de struguri (neindulcit) 55 Sushi 55

Ketchup 55 Suc de mango (neindulcit) 55

Mustar (cu zahar adaugat) 55 Nutella ® 55

Papaya (fructe proaspete) 55 Piersici (la conserva/ pot fi cu sirop) 55

Tabel alimente cu indice glicemic mediu

Baton de cereale (fara zahar adaugat) 50 Mango 50

Kiwi* 50 Muesli (nu dulce) 50

Suc de ananas (neindulcit) 50 Cartofi dulci 50

Ananas (fruct proaspat) 45 Suc de grapefruit (neindulcit) 45

Struguri verzi sau rosii (fructe proaspete) 45 Mazare verde (la conserva) 45

Paine integrala de secara sau faina de secara 45 Sos de rosii (cu zahar) 45

Spaghete al dente (5 min fierte) 40 Cereale integrale (fara zahar adaugat) 45

Smochine uscate 40 Suc de morcovi (neindulcit) 40

Prune uscate 40 Lactoza 40

Unt de arahide (fara zahar adaugat) 40 Ovaz 40

Tabel alimente cu indice glicemic mic
Fasole neagra 35 Mere (fructe proaspete) 35

Caise uscate 35 Mazare verde (proaspata) 35

Inghetata (cu fructoza) 35 Susan (seminte) 35

Nectarine (fructe proaspete) 35 Portocale (fructe proaspete) 35

Piersici (fructe proaspete) 35 Prune (fructe proaspete) 35

Wasa ™ fibra (24%) 35 Iaurt de soia (aroma de fructe) 35

Seminte de floarea-soarelui 35 Suc de rosii 35

Fasole alba, boabe de fasole verde,

Orez salbatic 35 35
fasole cannellini, faziola

Iaurt ** 35 Caise (fructe proaspete) 30

Sfecla de zahar (cruda) 30 Linte inchisa la culoare 30

Morcovi (cruzi) 30 Lapte de soia 30

Grapefruit, pummelo (fructe

Usturoi 30 30
proaspete)

Marmelada(fara zahar adaugat) 30 Lapte ** (degresat sau nu) 30

Pere (fructe proaspete) 30 Fructul pasiunii, maracuja, Granadilla 30

Tomate 30 Linte galbena 30

Capsuni (fructe proaspete) 25 Mure, afine, zmeura, coacaze rosii 25

Ciocolata neagra (mai mult de 70%

Cirese 25 25
din continutul de cacao)

Linte verde 25 Humus 25

Faina de soia 25 Lamaia 20

Iaurt de soia fara arome 20 Pulbere de cacao (fara zahar adaugat) 20

Migdale 15 Telina 15

Broccoli 15 Varza de Bruxelles 15

Varza 15 Conopida 15

Dovlecei 15 Castravete 15

Ardei gras (rosu, verde), boia de ardei 15 Ginger 15

Alune, nuci Barcelona 15 Praz 15

Ciuperci 15 Masline 15

Ceapa 15 Arahide 15

Pickle Baitui 15 Seminte de pin 15

Fistic, migdale 15 Ridichie 15

Salata, salata verde 15 Varza acra 15

Soia 15 Spanac 15

Tofu de soia 15 Nuci 15

Avocado 10 Otet 5

Condimente (patrunjel, busuioc, oregano, scortisoara, vanilie,

5 Crustacee 5
etc)