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.