Products With High Glycemic Index

Products With High Glycemic Index

There are three ways of utilizing energy from carbs: creating a reserve for the future, restoring the glycogen reserve in muscles and using this energy right away.

Constant overabundance of glucose in the blood breaks down the natural process of insulin production due to pancreas overload. It significantly changes metabolism and makes energy accumulation a priority task (instead of recovery).

Carbohydrates with a high glycemic index (GI) quickly turn into glucose. When the body has no objective need for energy, it transforms into fat.

Are products with high GI unhealthy? Actually no. They can be dangerous only in case of excessive, uncontrolled and habitual use. After hard workouts, intense physical work or outdoor activities this kind of carbs is great for rapid and effective recovery.

* To make it simple, a scoring scale of 100 units was developed: 0 means absence of carbohydrates, while 100 is pure glucose.

List of foods with high glycemic index (GI):

Product

GI

Chocolate bar (Mars, Snickers, Twix etc.)

70

Semolina

70

Sweetened soda drinks (Coca-Cola, Pepsi etc.)

70

Risotto with white rice

70

Milk chocolate

70

Soft wheat pasta

70

Pearl barley

70

Couscous

70

Potato chips

70

White sugar

70

Croissants

70

Brown sugar

70

Millet

71

Soft wheat lasagna

75

Unsweetened waffles

75

Watermelon

75

Pumpkin

75

Rice porridge on milk

75

Rrench baguette

75

Sweet donut

76

Crackers

80

Muesli with nuts and raisins

80

Mashed potatoes

83

Cornflakes

85

Carrots (cooked or braised)

85

Rice pudding made with milk

85

Unsweetened popcorn

85

Buns for hamburgers

85

White rice (sticky)

90

Gluten-free white bread

90

Canned apricots

91

Rice noodles

92

Fried potatoes

95

Baked potato

95

Buns

95

potato casserole

95

Turnip

99

Glucose

100

White bread toast

100

Modified starch

100

Dates

103

Beer

110

To keep your nutrition balanced, pay attention to products with medium glycemic index:

Product

GI

Wheat flour

69

Gresh pineapple

66

Instant oat porridge

66

Orange juice

65

Jam

65

Beets (boiled or braised)

65

Black yeast bread

65

Soft jelly candies

65

Muesli with sugar

65

Canned pineapple

65

Raisins

65

Maple syrup

65

Rye bread

65

Unpealed boiled potatoes

65

Sweet potatoes

65

Whole wheat bread

65

Canned vegetables

65

Pasta with cheese

64

Sprouted wheat grains

63

Wheat flour pancakes

62

Wheat thin-crust pizza with tomatoes and cheese

61

Bananas

60

Sweet chestnut

60

Ice-cream (with added sugar)

60

Long-grain rice

60

L:asagna

60

Mayonnaise

60

Melon

60

Oatmeal

60

Cocoa powder (with added sugar)

60

Fresh papaya

59

Arabic pita

57

Sweet canned corn

57

Grape juice (with no added sugar)

55

Ketchup

55

Mustard

55

Pasta

55

Sushi

55

Bulgur

55

Canned peaches

55

Cookies

55

Basmati rice

50

Cranberry juice (with no added sugar)

50

Kiwi

50

Pineapple juice (with no added sugar)

50

Lychees

50

Mango

50

Persimmon

50

Brown rice

50

Apple juice (with no added sugar)

50

Continue Reading
Popular Posts
Comments (0)
no comments yet