Glikemini indeks

Glikemini indeks nam pokazuje kako neka namirnica nakon

konzumacije djeluje na razinu glukoze u krvi i kako utjee na luenje
inzulina.

Kao mjera se uzima glukoza koja ima glikemini indeks 100 (prema
Montignacu 115).

Visoki glikemini indeks imaju jednostavni ugljikohidrati (glukoza) i

namirnice kao: med, bijeli eer, bijeli kruh. Zajedniko im je da
brzo ulaze u krvotok, naglo podiu razinu eera u krvi, izazivaju
poveano luenje hormona inzulina i brzo oslobaanje energije.

Nakon konzumiranja hrane s visokim GI, zbog naglog luenja velikih

koliina inzulina brzo pada razina glukoze u krvi, dolazi do
hipoglikemije a to dodatno pojaava potrebu za slatkim. Zaarani
krug se zatvara vie slatkia trai jo novih slatkia.

Srednji odnosno niski glikemini indeks imaju namirnice kao:

integralna ria, tjestenina, razne vrste voa, crni kruh, brojne vrste
povra , grah. Te namirnice sadre sloene ugljikohidrate koji se
due razgrauju, polako ulaze u krvotok, sporije povisuju
koncentraciju eera u krvi, postepeno poveavaju luenje inzulina i
osiguravaju energiju tijekom dueg perioda.

Vano je voditi rauna o glikeminom indeksu namirnica. Neka u

vaem jelovniku dominiraju namirnice s niskim glikeminim
indeksom. O tome naroito moraju voditi rauna dijabetiari i
sportai.

Namirnice za visokim glikeminim indeksom:

glukoza (dekstroza) 115 pivo 110

modificirani krob 100 kukuruzne pahuljice 85

pomfrit, zapeeni 95 bijelo brano 85

krumpir

riino brano 95 pire krumpire 80

kokice 85 keksi 70

bijeli kruh 85 gazirana pia 70

krafne 75 palenta 70

okolada sa bijelim 70 muzli sa rafiniranim 70

eerom itaricama i eerom

ips 70 rioto 70

bijela ria 70 prirodni smei eer 70

bijeli eer 70 banana (zrela) 60

groice 65 durum penica 60

med 60 Sladoled sa bijelim eerom 60

lazanje 60 pizza 60

Keap 55 pageti 55

Namirnice sa srednjim glikeminim indeksom

basmati ria 50 jabuni sok 50

energetska ploica 50 integralni keksi bez eera 50

sa itaricama

muzli bez eera 50 smea ria, nepolirana 50

integralna pata 50 mango 50

kokos 45 integralni griz 50

groe svjee 45 ananas svjei 45

sok od narane 45 suhe smokve 40

raeni kruh 45 laktoza 40

kruh od integralne 40 zob 40

penice

heljdina kaa 40 maslac od kikirikija bez 40

eera

grah 40 suhe ljive 40

Namirnice sa niskim glikeminim indeksom

brano od slanutka 35 jabuka svjea 35

graak svjei 35 slanutak 35

sladoled sa 35 suha marelica 35

fruktozom

nektarine 35 narana svjea 35

breskve 35 ljiva svjea 35

suncokretove 35 marelica svjea 30
sjemenke

divlja ria 35 mlijeko 30

jogurt 35 sojino brano 25

cikla svjea 30 patlidan 20

mrkva svjea 30 limun 20

marmelada bez 30 kakao u prahu bez eera 20

eera

kruka svjea 30 paroge 15

sojino mlijeko 30 karfiol 15

paradajz 30 krastavac 15

trenja 30 masline 15

okolada sa visokim 20 kikiriki 10

udjelom kakao

bademe 15 orah 15

brokula 15 pinat 15

kupus 15 slatka paprika 15

ljenjak 15 tofu 15

salata 15 avokado 10
Glikemini indeks ostalih namirnica prema Mishelu Montignacu
pogledajte ovdje.

The Glycemix Indexes Table

Check the warning on frequent misinterpretations of the GI concept
Search by foodstuff or product
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GI
Foodstuff/product 0 and 110 ok ?
between
Alphabetical list High GI Medium GI Low GI

High GI foodstuff/product print-friendly version

Corn syrup 115Beer* 110

Glucose (dextrose) 100Glucose syrup 100

Modified starch 100Wheat syrup, rice syrup 100

Fried potatoes, scalloped potatoes 95Maltodextrin 95

Potato flour (starch) 95Potatoes, oven cooked 95

Rice flour 95Gluten-free white bread 90

Potato flour 90Sticky rice 90

Arrow-root 85Carrots (cooked)* 85

Celeriac, knob celery, turnip rooted

85Corn flakes 85
celery (cooked)*

Hamburger buns 85Instant/parboiled rice 85

Maizena (corn starch) 85Parsnip* 85

Pop corn (without sugar) 85Puffed rice 85

Rice cake/pudding 85Rice milk 85

Tapioca 85Turnip (coked)* 85

White sandwich bread 85White wheat flour 85

Mashed potatoes 80Doughnuts 75

Lasagna (soft wheat) 75Pumpkin, gourd* 75

Rice milk (with sugar) 75Squash/marrow (various)* 75

Waffle (with sugar) 75Watermelon* 75

Bagels 70Baguette white bread 70

Biscuit 70Brioche 70

Cabbage turnip, rutabaga, Swede

70Chocolate bar (with sugar added) 70
turnip

Cola drinks, soft drinks, sodas 70Corn flour 70

Croissant 70Dried dates 70

Gnocchi 70Matzo bread (white flour) 70

Millet, sorghum 70Molasses 70

Mush 70Noodles (tender wheat) 70

 Plantain/cooking banana/platano
Pealed boiled potatoes 70 70
(cooked)

Polenta, cornmeal 70Potato chips, crisps 70

Puffed amaranth 70Ravioli (soft wheat) 70

Refined cereals (with sugar added) 70Rice bread 70

Risotto 70Rusk 70

Special K 70Standard rice 70

Tacos 70White sugar (sucrose) 70

Whole brown sugar 70Beet, beetroot (cooked)* 65

Chestnut flour 65Chinese noodles/vermicelli (rice) 65

Fava bean, broad bean, horse bean

Couscous, semolina 65 65
(cooked)

Hovis, brown bread (with leaven) 65Jam (with sugar added) 65

Maple syrup 65Marmalade (with sugar) 65

Mars, Sneakers, Nuts, etc. 65Muesli (with sugar or honey added...) 65

Pain au chocolat 65Panapen, breadfruit, breadnut 65

Pineapple (tin/can) 65Quince (preserve/jelly, with sugar) 65

Raisins (red and golden) 65Rye bread (30% of rye) 65

Sorbet (with sugar added) 65Spelt, einkorn 65

Sweet corn, corn 65Tamarind, Indian date (sweet) 65

Tropical yam -US-, yam 65Unpeeled boiled/steamed potato 65

Unpeeled boiled/steamed potato 65Whole-grain bread 65

Apricots ( tin/can with syrup) 60Bananas (ripe) 60

Chestnut 60Hard/durum wheat semolina 60

Honey 60Ice cream (regular, with sugar added) 60

Lasagna (hard wheat) 60Long-grain rice 60

Mayonnaise (industrial, sweetened) 60Melons (cantaloupe, honeydew, etc.)* 60

Milk loaf, milk white 60Oatmeal, porridge 60

Ovomaltine 60Pearl barley 60

Perfumed rice (jasmine...) 60Pizza 60

Powder chocolate (with sugar) 60Ravioli (hard wheat) 60

Butter cookies, shortbread, spritz biscuit

Bulgur wheat (cooked) 55 55
(flour, butter, sugar)

Grape juice (unsweetened) 55Japanese plum, loquat 55

Ketchup 55Mango juice (unsweetened) 55

Manioc, mandioca, yucca, Cassava Manioc, mandioca, yucca, cassava
55 55
(bitter) (sweet)

Mustard (sugar added) 55Nutella 55

Papaya (fresh fruit) 55Peaches (tin/can, with syrup) 55

Red rice 55Spaghetti (well cooked) 55

Sushi 55Tagliatelle (well cooked) 55

Medium Gi foodstuff/product print-friendly version

All Bran 50Apple juice (unsweetened) 50

Basmati rice 50Biscuit (whole flour, no sugar added) 50

Bread with quinoa (approximately

50Brown rice, unpolished rice 50
65% of quinoa)

Chayote, chocho, pear squash,

Cereal bar, energetic (no sugar added) 50 50
christophine

Cranberry juice (unsweetened) 50Jerusalem artichoke 50

Kiwifruit, monkey peach* 50Litchi (fresh fruit) 50

Macaronis (durum wheat) 50Mango (fresh fruit) 50

Muesli (no sweet) 50Persimmon, kaki-persimmon 50

Pineapple juice (unsweetened) 50Sweet potatoes 50

Wasa light rye 50Whole couscous/semolina 50

Whole wheat pasta 50Bananas (unripe) 45

Brown basmati rice 45Capellini pasta 45

Coconut 45Cranberry 45

Farro flour (integral) 45Grapefruit juice (unsweetened) 45

Grapes, green and red (fresh fruit) 45Green peas (tin/can) 45

Jam (no sugar added, grapefruit juice

45Kamut bread 45
sweetened)

Kamut flour (integral) 45Muesli Montignac 45

Orange juice (fresh squeezed and

45Pineapple (fresh fruit) 45
unsweetened)

Plantain/cooking banana/platano (raw) 45Plantain/cooking banana/platano (raw) 45

Rye (integral; flour, bread) 45Sandard Pumpernickel bread 45

Spelt, einkorn (integral) 45Spelt, einkorn (integral) 45

Toasted integral bread 45Tomato sauce (with sugar) 45

Whole bulgur wheat (cooked) 45Whole cereals (no sugar added) 45

Whole couscous, whole semolina 45Al dente spaghetti (5 min cook) 40

Bread, 100% integral flour with pure

40Brut cider 40
leaven
Buckwheat, kasha, saracen (integral;
40Carrot juice (unsweetened) 40
flour or bread)

Coconut milk 40Dried fig 40

Dried plums/prunes 40Egyptian wheat, kamut 40

Falafel (fava beans) 40Farro 40

Fava beans, broad beans, horse beans

40Integral wheat pasta, al dente 40
(raw)

Kidney/pinto beans (tin/can) 40Lactose 40

Matzo bread (integral flour) 40Montignac Pumpernickel 40

Oat flakes (uncooked) 40Oats 40

Peanut butter (no suger addes) 40Pepino dulce, melon pear 40

Quince (preserve/jelly, without sugar) 40Quinoa flour 40

Shortbread, spritz biscuit (integral

40Sorbet (unsweetened) 40
flour, no sugar added)

Tahin 40

Low GI foodstuff/product print-friendly version

Adzuki/azuki bean 35Ale strains 35

Amaranth, seeds 35Apple (fresh fruit) 35

Apple stew, apple sauce 35Black beans 35

Cassoulet (meat and beans French Celeriac, knob celery, turnip rooted
35 35
dish) celery (raw)

Chick pea flour 35Chick peas, garbanzo beans (tin/can) 35

Chinese noodles/vermicelli (hard Cranberry bean, borlotti bean, Roman

35 35
wheat), noodles bean

Custard apple, cherimoya, sherbet

35Dijon type mustard 35
fruit, soursop, guanabana

Dried apples 35Dried apricots 35

Essene/ezekiel bread (sprouted cereals

Dried tomatos 35 35
bread)

Falafel (chick peas) 35Figs; Indian/barbary fig (fresh fruit) 35

Green peas (fresh) 35Green peas (fresh) 35

Ice cream (with real fructose) 35Indian corn 35

Kidney/pinto beans 35Linum, sesame (seeds) 35

Nectarines (fresh fruit) 35Oranges (fresh fruit) 35

Peaches (fresh fruit) 35Plums, prunes (fresh fruit) 35

Pomegranate (fresh fruit) 35Quince (fresh fruit) 35

Quinoa, hie 35Soy yogurt (fruit flavored) 35

Sunflower seeds 35Tomato juice 35

Tomato sauce (natural, no sugar added) 35Wasa fiber (24%) 35

White almond paste/puree White beans, haricot beans, cannellini

35 35
(unsweetened) beans, faziola beans

Wild rice 35Yeast 35

Yoghurt, yogurt** 35Bread (Montignac integral bread) 34

Almond milk 30Apricots (fresh fruit) 30

Beet (raw) 30Brown lentils 30

Carrots (raw) 30Chick peas, garbanzo beans 30

Chinese noodles/vermicelli (made

30French beans, string beans 30
from soy or mung beans)

Grapefruit, pummelo, shaddock (fresh

Garlic 30 30
fruit)

Marmalade (no sugar added) 30Milk** (skimmed or not) 30

Oat milk (non cooked) 30Passion fruit, maracuja, granadilla 30

Pears (fresh fruit) 30Powdered/fresh milk** 30

Quark, curd cheese** 30Scorzoneras 30

Soya milk 30Tangerines, madarines, satsuma 30

Tomatoes 30Turnip (raw) 30

Yellow lentils 30Blackberry, mulberry 25

Blanched barley 25Blueberry, whortleberry, bilberry 25

Dark chocolate (more than 70% of cocoa

Cherries 25 25
content)

Flageolet beans, fayot beans 25Gooseberry 25

Green lentils 25Hummus, homus, humus 25

Mung beans, moong dal 25Peanut paste/puree (unsweetened) 25

Raspberry (fresh fruit) 25Redcurrant 25

Seeds (squash/marrow) 25Soy flour 25

Split peas 25Strawberries (fresh fruit) 25

Whole-almond paste/puree Whole-hazelnut paste/puree

25 25
(unsweetened) (unsweetened)

Artichoke 20Bamboo shoot 20

Chocolate, plain (>85% of cocoa) 20Eggplant, aubergine 20

Heart of palm, cabbage palm 20Lemon 20

Lemon juice (unsweetened) 20Montignac Real fructose, fruit sugar 20

Montignac sugarless jam 20Powder cocoa (no sugar added) 20

Ratatouille 20Soy yogurt (unflavored) 20

Soy \"cream\" 20Tamari sauce (unsweetened) 20

West Indian cherry, acerola 20Agave (syrup) 15

Almonds 15Asparagus 15

Black currant 15Bran (oat, wheat...) 15

Broccoli 15Brussels sprouts 15

Cabbage 15Carob powder 15

Cashew nut, acajou 15Cauliflower 15

Cereal shoots (soy or mung bean sprouts,

Celery 15 15
etc.)

Chicory, endive 15Chili pepper 15

Courgettes, zucchini 15Cucumber 15

Fennel 15Ginger 15

Hazelnuts, filberts, Barcelona nuts 15Leeks, scallions 15

Mushroom, fungus 15Olives 15

Onions 15Peanuts 15

Physalis, golden gooseberry, Cape

Pesto 15 15
gooseberry, Chinese lantern, husk tomato

Pickle 15Pine seed 15

Pistachio, green almond 15Radish 15

Rhubarb 15Runner beans, Italian flat beans 15

Salad, lettuce 15Sauerkraut, sourcrout 15

Shallot, echalot, Spanish garlic 15Sorrel dock 15

Soya 15Spinach beet, perpetual spinach 15

Spinaches 15Sprouted seeds 15

Sweet peppers (red, green), paprika 15Tempeh 15

Tofu, soybean curd 15Walnuts 15

Wheat germ 15Avocado 10

Low GI Montignac pasta (spaghetti) 10Low GI Montignac spaghetti 10

Spices (parsley, basil, oregano,

Crustaceans 5 5
cinnamon, vanilla, etc.)

Vinegar 5