GI=glikémiás index
A szám arra utal, hogy milyen gyorsan
szívódik fel az adott élelmiszerben lévő szénhidrát a szervezetben,
felszívódási sebesség. A szőlőcukor a viszonyítási alap, vagyis a szőlőcukor
felszívódási sebessége 100.
Alacsony glikémiás index lassú felszívódást
mutat, ami hosszabb telítettséget okoznak. A magasabb glikémiás indexű ételek
gyorsabban szívódnak, hirtelen emelik az inzulinszintet és mivel gyorsan
szívódnak hamar megemelik a vércukor szintet is, viszont gyorsan felszívódó
hatásúk nem tartós, ezért nemsokára elesik a vér cukorszintje, ami éhségérzetet
okoz.
Általában 55 index alatti ételek fogyasztása javasolt, 70
indexig mértékelten javasolt, az e feletti értékeket tartalmazó élelmiszereket kerülni
kell!
|
|
GI
|
Élelmiszer
|
|
nagyon magas
|
90-100%
|
szőlőcukor, malátacukor, méz, cukros
üdítőitalok, gabona-, kukorica-, rizspehely
|
|
magas
|
70-90%
|
(répa- vagy nád) cukor, fehérlisztből
készült pékáruk és főtt tészták, szőlő, tejberizs
|
|
közepes
|
50-70%
|
kukorica, főtt rizs, banán, cukrozatlan
gyümölcslé
|
|
alacsony
|
30-50%
|
tej, joghurt, kefir, a legtöbb
hazai gyümölcs, durumbúzából készült spagetti és makaróni
|
|
30% alatt
|
bab, lencse, dió, mogyoró, retek, paprika, paradicsom, fruktóz
|
|
FOOD
|
Glycemic index (glucose = 100)
|
Serving size (grams)
|
Glycemic load per serving
|
|
BAKERY PRODUCTS AND BREADS
|
|
|
|
|
Banana cake, made with sugar
|
47
|
60
|
14
|
|
Banana cake, made without sugar
|
55
|
60
|
12
|
|
Sponge cake, plain
|
46
|
63
|
17
|
|
Vanilla cake made from packet mix with
vanilla frosting (Betty Crocker)
|
42
|
111
|
24
|
|
Apple, made with sugar
|
44
|
60
|
13
|
|
Apple, made without sugar
|
48
|
60
|
9
|
|
Waffles, Aunt Jemima (Quaker Oats)
|
76
|
35
|
10
|
|
Bagel, white, frozen
|
72
|
70
|
25
|
|
Baguette, white, plain
|
95
|
30
|
15
|
|
Coarse barley bread, 75-80% kernels,
average
|
34
|
30
|
7
|
|
Hamburger bun
|
61
|
30
|
9
|
|
Kaiser roll
|
73
|
30
|
12
|
|
Pumpernickel bread
|
56
|
30
|
7
|
|
50% cracked wheat kernel bread
|
58
|
30
|
12
|
|
White wheat flour bread
|
71
|
30
|
10
|
|
Wonder™ bread, average
|
73
|
30
|
10
|
|
Whole wheat bread, average
|
71
|
30
|
9
|
|
100% Whole Grain™ bread (Natural
Ovens)
|
51
|
30
|
7
|
|
Pita bread, white
|
68
|
30
|
10
|
|
Corn tortilla
|
52
|
50
|
12
|
|
Wheat tortilla
|
30
|
50
|
8
|
|
BEVERAGES
|
|
|
|
|
Coca Cola®, average
|
63
|
250 mL
|
16
|
|
Fanta®, orange soft drink
|
68
|
250 mL
|
23
|
|
Lucozade®, original (sparkling glucose
drink)
|
95±10
|
250 mL
|
40
|
|
Apple juice, unsweetened, average
|
44
|
250 mL
|
30
|
|
Cranberry juice cocktail (Ocean
Spray®)
|
68
|
250 mL
|
24
|
|
Gatorade
|
78
|
250 mL
|
12
|
|
Orange juice, unsweetened
|
50
|
250 mL
|
12
|
|
Tomato juice, canned
|
38
|
250 mL
|
4
|
|
BREAKFAST CEREALS AND RELATED PRODUCTS
|
|
|
|
|
All-Bran™, average
|
55
|
30
|
12
|
|
Coco Pops™, average
|
77
|
30
|
20
|
|
Cornflakes™, average
|
93
|
30
|
23
|
|
Cream of Wheat™ (Nabisco)
|
66
|
250
|
17
|
|
Cream of Wheat™, Instant (Nabisco)
|
74
|
250
|
22
|
|
Grapenuts™, average
|
75
|
30
|
16
|
|
Muesli, average
|
66
|
30
|
16
|
|
Oatmeal, average
|
55
|
250
|
13
|
|
Instant oatmeal, average
|
83
|
250
|
30
|
|
Puffed wheat, average
|
80
|
30
|
17
|
|
Raisin Bran™ (Kellogg's)
|
61
|
30
|
12
|
|
Special K™ (Kellogg's)
|
69
|
30
|
14
|
|
GRAINS
|
|
|
|
|
Pearled barley, average
|
28
|
150
|
12
|
|
Sweet corn on the cob, average
|
60
|
150
|
20
|
|
Couscous, average
|
65
|
150
|
9
|
|
Quinoa
|
53
|
150
|
13
|
|
White rice, average
|
89
|
150
|
43
|
|
Quick cooking white basmati
|
67
|
150
|
28
|
|
Brown rice, average
|
50
|
150
|
16
|
|
Converted, white rice (Uncle Ben's®)
|
38
|
150
|
14
|
|
Whole wheat kernels, average
|
30
|
50
|
11
|
|
Bulgur, average
|
48
|
150
|
12
|
|
COOKIES AND CRACKERS
|
|
|
|
|
Graham crackers
|
74
|
25
|
14
|
|
Vanilla wafers
|
77
|
25
|
14
|
|
Shortbread
|
64
|
25
|
10
|
|
Rice cakes, average
|
82
|
25
|
17
|
|
Rye crisps, average
|
64
|
25
|
11
|
|
Soda crackers
|
74
|
25
|
12
|
|
DAIRY PRODUCTS AND ALTERNATIVES
|
|
|
|
|
Ice cream, regular
|
57
|
50
|
6
|
|
Ice cream, premium
|
38
|
50
|
3
|
|
Milk, full fat
|
41
|
250mL
|
5
|
|
Milk, skim
|
32
|
250 mL
|
4
|
|
Reduced-fat yogurt with fruit, average
|
33
|
200
|
11
|
|
FRUITS
|
|
|
|
|
Apple, average
|
39
|
120
|
6
|
|
Banana, ripe
|
62
|
120
|
16
|
|
Dates, dried
|
42
|
60
|
18
|
|
Grapefruit
|
25
|
120
|
3
|
|
Grapes, average
|
59
|
120
|
11
|
|
Orange, average
|
40
|
120
|
4
|
|
Peach, average
|
42
|
120
|
5
|
|
Peach, canned in light syrup
|
40
|
120
|
5
|
|
Pear, average
|
38
|
120
|
4
|
|
Pear, canned in pear juice
|
43
|
120
|
5
|
|
Prunes, pitted
|
29
|
60
|
10
|
|
Raisins
|
64
|
60
|
28
|
|
Watermelon
|
72
|
120
|
4
|
|
BEANS AND NUTS
|
|
|
|
|
Baked beans, average
|
40
|
150
|
6
|
|
Blackeye peas, average
|
33
|
150
|
10
|
|
Black beans
|
30
|
150
|
7
|
|
Chickpeas, average
|
10
|
150
|
3
|
|
Chickpeas, canned in brine
|
38
|
150
|
9
|
|
Navy beans, average
|
31
|
150
|
9
|
|
Kidney beans, average
|
29
|
150
|
7
|
|
Lentils, average
|
29
|
150
|
5
|
|
Soy beans, average
|
15
|
150
|
1
|
|
Cashews, salted
|
27
|
50
|
3
|
|
Peanuts, average
|
7
|
50
|
0
|
|
PASTA and NOODLES
|
|
|
|
|
Fettucini, average
|
32
|
180
|
15
|
|
Macaroni, average
|
47
|
180
|
23
|
|
Macaroni and Cheese (Kraft)
|
64
|
180
|
32
|
|
Spaghetti, white, boiled, average
|
46
|
180
|
22
|
|
Spaghetti, white, boiled 20 min,
average
|
58
|
180
|
26
|
|
Spaghetti, wholemeal, boiled, average
|
42
|
180
|
17
|
|
SNACK FOODS
|
|
|
|
|
Corn chips, plain, salted, average
|
42
|
50
|
11
|
|
Fruit Roll-Ups®
|
99
|
30
|
24
|
|
M & M's®, peanut
|
33
|
30
|
6
|
|
Microwave popcorn, plain, average
|
55
|
20
|
6
|
|
Potato chips, average
|
51
|
50
|
12
|
|
Pretzels, oven-baked
|
83
|
30
|
16
|
|
Snickers Bar®
|
51
|
60
|
18
|
|
VEGETABLES
|
|
|
|
|
Green peas, average
|
51
|
80
|
4
|
|
Carrots, average
|
35
|
80
|
2
|
|
Parsnips
|
52
|
80
|
4
|
|
Baked russet potato, average
|
111
|
150
|
33
|
|
Boiled white potato, average
|
82
|
150
|
21
|
|
Instant mashed potato, average
|
87
|
150
|
17
|
|
Sweet potato, average
|
70
|
150
|
22
|
|
Yam, average
|
54
|
150
|
20
|
|
MISCELLANEOUS
|
|
|
|
|
Hummus (chickpea salad dip)
|
6
|
30
|
0
|
|
Chicken nuggets, frozen, reheated in
microwave oven 5 min
|
46
|
100
|
7
|
|
Pizza, plain baked dough, served with
parmesan cheese and tomato sauce
|
80
|
100
|
22
|
|
Pizza, Super Supreme (Pizza Hut)
|
36
|
100
|
9
|
|
Honey, average
|
61
|
25
|
12
|
An earlier version
of this table appeared here: "International tables of glycemic index and glycemic load
values: 2002," by Kaye Foster-Powell, Susanna H.A. Holt,
and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages
5–56.
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