joi, 8 iulie 2010

Indice Glicemic Montignac

High GI foodstuff/product

Corn syrup
115
Beer*
110
Glucose (dextrose)
100
Glucose syrup
100
Modified starch
100
Wheat syrup, rice syrup
100
Fried potatoes, scalloped potatoes
95
Maltodextrin
95
Potato flour (starch)
95
Potatoes, oven cooked
95
Rice flour
95
Gluten-free white bread
90
Potato flour
90
Sticky rice
90
Arrow-root
85
Carrots (cooked)*
85
Celeriac, knob celery, turnip rooted celery (cooked)*
85
Corn flakes
85
Hamburger buns
85
Instant/parboiled rice
85
Maizena (corn starch)
85
Parsnip*
85
Pop corn (without sugar)
85
Puffed rice
85
Rice cake/pudding
85
Rice milk
85
Tapioca
85
Turnip (coked)*
85
White sandwich bread
85
White wheat flour
85
Mashed potatoes
80
Doughnuts
75
Lasagna (soft wheat)
75
Pumpkin, gourd*
75
Rice milk (with sugar)
75
Squash/marrow (various)*
75
Waffle (with sugar)
75
Watermelon*
75
Bagels
70
Baguette white bread
70
Biscuit
70
Brioche
70
Cabbage turnip, rutabaga, Swede turnip
70
Chocolate bar (with sugar added)
70
Cola drinks, soft drinks, sodas
70
Corn flour
70
Croissant
70
Dried dates
70
Gnocchi
70
Matzo bread (white flour)
70
Millet, sorghum
70
Molasses
70
Mush
70
Noodles (tender wheat)
70
Pealed boiled potatoes
70
Plantain/cooking banana/platano (cooked)
70
Polenta, cornmeal
70
Potato chips, crisps
70
Puffed amaranth
70
Ravioli (soft wheat)
70
Refined cereals (with sugar added)
70
Rice bread
70
Risotto
70
Rusk
70
Special K™
70
Standard rice
70
Tacos
70
White sugar (sucrose)
70
Whole brown sugar
70
Beet, beetroot (cooked)*
65
Chestnut flour
65
Chinese noodles/vermicelli (rice)
65
Couscous, semolina
65
Fava bean, broad bean, horse bean (cooked)
65
Hovis, brown bread (with leaven)
65
Jam (with sugar added)
65
Maple syrup
65
Marmalade (with sugar)
65
Mars®, Sneakers®, Nuts®, etc.
65
Muesli (with sugar or honey added...)
65
Pain au chocolat
65
Panapen, breadfruit, breadnut
65
Pineapple (tin/can)
65
Quince (preserve/jelly, with sugar)
65
Raisins (red and golden)
65
Rye bread (30% of rye)
65
Sorbet (with sugar added)
65
Spelt, einkorn
65
Sweet corn, corn
65
Tamarind, Indian date (sweet)
65
Tropical yam -US-, yam
65
Unpeeled boiled/steamed potato
65
Unpeeled boiled/steamed potato
65
Whole-grain bread
65
Apricots ( tin/can with syrup)
60
Bananas (ripe)
60
Chestnut
60
Hard/durum wheat semolina
60
Honey
60
Ice cream (regular, with sugar added)
60
Lasagna (hard wheat)
60
Long-grain rice
60
Mayonnaise (industrial, sweetened)
60
Melons (cantaloupe, honeydew, etc.)*
60
Milk loaf, milk white
60
Oatmeal, porridge
60
Ovomaltine
60
Pearl barley
60
Perfumed rice (jasmine...)
60
Pizza
60
Powder chocolate (with sugar)
60
Ravioli (hard wheat)
60
Bulgur wheat (cooked)
55
Butter cookies, shortbread, spritz biscuit (flour, butter, sugar)
55
Grape juice (unsweetened)
55
Japanese plum, loquat
55
Ketchup
55
Mango juice (unsweetened)
55
Manioc, mandioca, yucca, Cassava (bitter)
55
Manioc, mandioca, yucca, cassava (sweet)
55
Mustard (sugar added)
55
Nutella®
55
Papaya (fresh fruit)
55
Peaches (tin/can, with syrup)
55
Red rice
55
Spaghetti (well cooked)
55
Sushi
55
Tagliatelle (well cooked)
55

Medium Gi foodstuff/product


All Bran™
50
Apple juice (unsweetened)
50
Basmati rice
50
Biscuit (whole flour, no sugar added)
50
Bread with quinoa (approximately 65% of quinoa)
50
Brown rice, unpolished rice
50
Cereal bar, energetic (no sugar added)
50
Chayote, chocho, pear squash, christophine
50
Cranberry juice (unsweetened)
50
Jerusalem artichoke
50
Kiwifruit, monkey peach*
50
Litchi (fresh fruit)
50
Macaronis (durum wheat)
50
Mango (fresh fruit)
50
Muesli (no sweet)
50
Persimmon, kaki-persimmon
50
Pineapple juice (unsweetened)
50
Sweet potatoes
50
Wasa™ light rye
50
Whole couscous/semolina
50
Whole wheat pasta
50
Bananas (unripe)
45
Brown basmati rice
45
Capellini pasta
45
Coconut
45
Cranberry
45
Farro flour (integral)
45
Grapefruit juice (unsweetened)
45
Grapes, green and red (fresh fruit)
45
Green peas (tin/can)
45
Jam (no sugar added, grapefruit juice sweetened)
45
Kamut bread
45
Kamut flour (integral)
45
Muesli Montignac
45
Orange juice (fresh squeezed and unsweetened)
45
Pineapple (fresh fruit)
45
Plantain/cooking banana/platano (raw)
45
Plantain/cooking banana/platano (raw)
45
Rye (integral; flour, bread)
45
Sandard Pumpernickel bread
45
Spelt, einkorn (integral)
45
Spelt, einkorn (integral)
45
Toasted integral bread
45
Tomato sauce (with sugar)
45
Whole bulgur wheat (cooked)
45
Whole cereals (no sugar added)
45
Whole couscous, whole semolina
45
Al dente spaghetti (5 min cook)
40
Bread, 100% integral flour with pure leaven
40
Brut cider
40
Buckwheat, kasha, saracen (integral; flour or bread)
40
Carrot juice (unsweetened)
40
Coconut milk
40
Dried fig
40
Dried plums/prunes
40
Egyptian wheat, kamut
40
Falafel (fava beans)
40
Farro
40
Fava beans, broad beans, horse beans (raw)
40
Integral wheat pasta, al dente
40
Kidney/pinto beans (tin/can)
40
Lactose
40
Matzo bread (integral flour)
40
Montignac Pumpernickel
40
Oat flakes (uncooked)
40
Oats
40
Peanut butter (no suger addes)
40
Pepino dulce, melon pear
40
Quince (preserve/jelly, without sugar)
40
Quinoa flour
40
Shortbread, spritz biscuit (integral flour, no sugar added)
40
Sorbet (unsweetened)
40
Tahin
40

Low GI foodstuff/product

Adzuki/azuki bean
35
Ale strains
35
Amaranth, seeds
35
Apple (fresh fruit)
35
Apple stew, apple sauce
35
Black beans
35
Cassoulet (meat and beans French dish)
35
Celeriac, knob celery, turnip rooted celery (raw)
35
Chick pea flour
35
Chick peas, garbanzo beans (tin/can)
35
Chinese noodles/vermicelli (hard wheat), noodles
35
Cranberry bean, borlotti bean, Roman bean
35
Custard apple, cherimoya, sherbet fruit, soursop, guanabana
35
Dijon type mustard
35
Dried apples
35
Dried apricots
35
Dried tomatos
35
Essene/ezekiel bread (sprouted cereals bread)
35
Falafel (chick peas)
35
Figs; Indian/barbary fig (fresh fruit)
35
Green peas (fresh)
35
Green peas (fresh)
35
Ice cream (with real fructose)
35
Indian corn
35
Kidney/pinto beans
35
Linum, sesame (seeds)
35
Nectarines (fresh fruit)
35
Oranges (fresh fruit)
35
Peaches (fresh fruit)
35
Plums, prunes (fresh fruit)
35
Pomegranate (fresh fruit)
35
Quince (fresh fruit)
35
Quinoa, hie
35
Soy yogurt (fruit flavored)
35
Sunflower seeds
35
Tomato juice
35
Tomato sauce (natural, no sugar added)
35
Wasa™ fiber (24%)
35
White almond paste/puree (unsweetened)
35
White beans, haricot beans, cannellini beans, faziola beans
35
Wild rice
35
Yeast
35
Yoghurt, yogurt**
35
Bread (Montignac integral bread)
34
Almond milk
30
Apricots (fresh fruit)
30
Beet (raw)
30
Brown lentils
30
Carrots (raw)
30
Chick peas, garbanzo beans
30
Chinese noodles/vermicelli (made from soy or mung beans)
30
French beans, string beans
30
Garlic
30
Grapefruit, pummelo, shaddock (fresh fruit)
30
Marmalade (no sugar added)
30
Milk** (skimmed or not)
30
Oat milk (non cooked)
30
Passion fruit, maracuja, granadilla
30
Pears (fresh fruit)
30
Powdered/fresh milk**
30
Quark, curd cheese**
30
Scorzoneras
30
Soya milk
30
Tangerines, madarines, satsuma
30
Tomatoes
30
Turnip (raw)
30
Yellow lentils
30
Blackberry, mulberry
25
Blanched barley
25
Blueberry, whortleberry, bilberry
25
Cherries
25
Dark chocolate (more than 70% of cocoa content)
25
Flageolet beans, fayot beans
25
Gooseberry
25
Green lentils
25
Hummus, homus, humus
25
Mung beans, moong dal
25
Peanut paste/puree (unsweetened)
25
Raspberry (fresh fruit)
25
Redcurrant
25
Seeds (squash/marrow)
25
Soy flour
25
Split peas
25
Strawberries (fresh fruit)
25
Whole-almond paste/puree (unsweetened)
25
Whole-hazelnut paste/puree (unsweetened)
25
Artichoke
20
Bamboo shoot
20
Chocolate, plain (>85% of cocoa)
20
Eggplant, aubergine
20
Heart of palm, cabbage palm
20
Lemon
20
Lemon juice (unsweetened)
20
Montignac Real fructose, fruit sugar
20
Montignac sugarless jam
20
Powder cocoa (no sugar added)
20
Ratatouille
20
Soy yogurt (unflavored)
20
Soy \"cream\"
20
Tamari sauce (unsweetened)
20
West Indian cherry, acerola
20
Agave (syrup)
15
Almonds
15
Asparagus
15
Black currant
15
Bran (oat, wheat...)
15
Broccoli
15
Brussels sprouts
15
Cabbage
15
Carob powder
15
Cashew nut, acajou
15
Cauliflower
15
Celery
15
Cereal shoots (soy or mung bean sprouts, etc.)
15
Chicory, endive
15
Chili pepper
15
Courgettes, zucchini
15
Cucumber
15
Fennel
15
Ginger
15
Hazelnuts, filberts, Barcelona nuts
15
Leeks, scallions
15
Mushroom, fungus
15
Olives
15
Onions
15
Peanuts
15
Pesto
15
Physalis, golden gooseberry, Cape gooseberry, Chinese lantern, husk tomato
15
Pickle
15
Pine seed
15
Pistachio, green almond
15
Radish
15
Rhubarb
15
Runner beans, Italian flat beans
15
Salad, lettuce
15
Sauerkraut, sourcrout
15
Shallot, echalot, Spanish garlic
15
Sorrel dock
15
Soya
15
Spinach beet, perpetual spinach
15
Spinaches
15
Sprouted seeds
15
Sweet peppers (red, green), paprika
15
Tempeh
15
Tofu, soybean curd
15
Walnuts
15
Wheat germ
15
Avocado
10
Low GI Montignac pasta (spaghetti)
10
Low GI Montignac spaghetti
10
Crustaceans
5
Spices (parsley, basil, oregano, cinnamon, vanilla, etc.)
5
Vinegar
5

Sursa tabel: www,montignac.com

*Aceste produse alimentare, chiar daca au un index glicemic ridicat, continutul de zahar (glucide pure) este destul de mic (aproximativ 5%). Consumati cu incredere aceste alimente caci nu ar trebui sa afecteze semnificativ glicemia.
** Nu exista practic nici o diferenta in indicele glicemic de ansamblu intre produsele lactate fara grasimi si produsele lactate standard. Este important sa se tina seama de faptul ca produsele lactate, chiar daca au un indice glicemic mic, au un index insulinic ridicat.

Indicele glicemic al alimentelor poate fi avut in vedere atunci cand dorim sa slabim.
Regimul de slabire bazat pe evaluarea indicelui glicemic al alimentelor este foarte eficient datorita faptului ca slabirea se va datora reducerii masei de grasime si nu a masei musculare din organism. 
Doar eliminarea glucidelor din alimentatie nu reprezinta un program eficient de slabit.
Indicele glicemic masoara carbohidratii din perspectiva concentratiei de zahar pur. Este important de stiut valoarea acestuia pentru a se determina cum este afectata glicemia (nivelul zaharului din sange) dupa masa. Digestia transforma carbohidratii in glucoza si astfel creste nivelul zaharului din sange. Acesta determina mai departe producerea de insulina imediat dupa ce mancarea a fost digerata.  
Insulina este un hormon care, daca este produs in cantitate mai mare, poate produce ingrasarea.
Putem spune ca indicele glicemic masoara biodispozitia carbohidratilor sau rata de absorbtie intestinala.
Daca rata de absorbtie este ridicata (spre exemplu, in cazul cartofilor) atunci si nivelul zaharului in sange va creste foarte rapid. In comparatie, carbohidratii cu un indice glicemic mic (spre exemplu rosiile) genereaza o rata a glicemiei foarte mica.
Acest indice este foarte putin influentat de continutul in proteine sau in grasimi al alimentului respectiv. In general, alimentele cu IG scăzut au nevoie de un timp mai lung pentru a fi digerate ceea ce determina reducerea senzaţiei de foame şi apoi scădere ponderală. 
Curele de slabire bazate pe calculul de calorii pot fi inselatoare pentru ca aceeaşi cantitate de calorii glucidice consumate in cursul unei zile poate să ingraşe intr-o măsură mai mare sau mai mică in functie de indice. 
Conteaza foarte mult şi in ce formă vom mânca acel aliment (crud, fiert, copt, prajit).
Atunci cand glicemia este constantă veti avea suficient combustibil pentru creier si masa musculara. 
Indicele glicemic poate fi masurat aratand cat de repede este eliberat zaharul din alimente comparativ cu glucoza pura. 
Ratei eliberarii glucozei i-a fost atribuit un punctaj de 100.



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