The Glycemic Index

Harvard list of 100 foods

 

This is a short list of foods, their “GI” (with load) as an example of the effect of sugar in the diet.  The realization that sugar can’t be avoided becomes apparent, however IT CAN BE CONTROLLED by selecting “Low Glycemic” foods, and prepared in “Low Glycemic cooking”, using components that do not excite the pancreas --- thus either loosing and/or maintaining weight.

For information: www.glycemicmetnod.com or contact Evelyne at: elillie@earthlink.net

Glycemic Method / Glycemic Index


Courtesy of ...http://montignac.com/en/search-for-a-specific food item Official web site of the Montignac Method


A


Acerola, West Indian cherry - 20

Adzuki/azuki bean - 35

Agave (syrup) - 15

Alcohol - 0

Al Bran - 50

Almond milk - 30

Almond paste/puree (whole, unsweetened) - 25

Almonds - 15

Amaranth, puffed - 70

Amaranth, seeds  - 35

Apple (fresh) - 35

Apple juice (unsweetened) - 50

Apple sauce/puree (unsweetened) - 35

Apples dried - 35

Apricots (canned with syrup) - 60

Apricots (dried) - 35

Apricots (fresh fruit) - 30

Arrowroot - 85

Artichoke - 20

Asparagus - 15

Avocado - 10


B


Bagels - 70

Baguette white bread - 70

Bamboo shoot - 20

Bananas (ripe) - 60

Bananas (unripe) - 45

Barley, blanched - 25

Barley, pearl - 60

Beans (white, haricot beans, cannellini beans, faziola beans) - 35

Beans, fava, broad beans, horse beans (raw) - 40

Beans, flageolet, fayot beans - 25

Beans, Italian flat beans, runner - 15

Beans, string green beans - 30

Beef*** (steak, etc.) - 0

Beer - 110

Beet* (raw) - 30

Beet, beetroot (cooked) - 65

Biscuit - 70

Biscuit (whole flour, no sugar added) - 50

Black beans - 35

Black currant - 15

Blackberry, mulberry - 25

Blueberry, whortleberry, bilberry - 25

Bran (oat, wheat...) - 15

Bread (Montignac integral bread) - 34

Bread with quinoa (approximately 65% of quinoa) - 50

Bread, 100% integral flour with pure leaven  - 40

Bread, Essene/Ezekiel bread (sprouted cereals, bread) - 35

Bread, gluten-free white - 90

Bread, matzo bread (integral flour) - 40

Bread, toasted integral bread - 45

Bread, white sandwich - 85

Bread, whole-grain - 65

Brioche - 70

Broccoli - 15

Brussels sprouts - 15

Buckwheat pancakes - 40

Buckwheat pasta  - 40

Buckwheat, kasha, saracen (integral; flour or bread) - 40

Bulgur wheat (cooked) - 55

Bulgur wheat (whole, cooked) - 45

Butter cookies, shortbread, spritz biscuit (flour, butter, sugar) 55


C


Cabbage  -15

Cabbage turnip, rutabaga, Swede turnip  - 70

Carob powder  -15

Carrot juice (unsweetened) - 40

Carrots (cooked)*- 85

Carrots (raw) - 30Cashew nut, acajou - 15

Cassoulet (meat and beans “French” dish) - 35

Cauliflower - 15

Celeriac, knob celery, turnip-rooted celery (cooked)* - 85

Celeriac, knob celery, turnip-rooted celery (raw) - 35

Celery - 15

Cereal bar, energetic (no sugar added) - 50

Cereal shoots (Soy or Mung bean sprouts, etc.) - 15

Cereals, whole (no sugar added) - 45

Cereals, refined (with sugar added) - 70

Chayote, chocho, pear squash, christophine - 50

Cheese (mozzarella, cottage, cheddar, etc.)**- 0Cherries - 25

Chestnut - 60

Chestnut flour  -65

Chickpea flour - 35

Chickpeas, garbanzo beans - 30

Chickpeas, garbanzo beans (tin/can) - 35

Chicory, endive - 15

Chili pepper - 15

Chinese noodles/vermicelli (hard wheat) noodles, - 35

Chinese noodles/vermicelli (made from soy or mung beans) - 30

Chinese noodles/vermicelli (rice) - 65

Chocolate (more than 70% of cocoa content) - 25

Chocolate bar (with sugar added) - 70

Chocolate plain (85% of cocoa) - 20

Chocolate, powdered (with sugar) - 60

Cider (Brut) - 40

Cocoa powder (no sugar added) - 20

Coconut - 35Coconut milk - 40

Coffee, tea***- 0

Cola drinks, soft drinks, sodas - 70

Corn flakes - 85

Corn Starch - 95

Corn syrup - 115

Corn, on or off the cob - 65

Corn, sweet corn - 65

Courgettes, zucchini - 15

Couscous (whole), whole semolina - 45

Couscous, semolina - 65

Crackers made from white flour - 80

Cranberry bean, borlotti bean, Roman bean - 35

Cranberry juice (unsweetened)*- 50

Cranberry*- 45

Cream - 0Croissant - 70

Crustaceans - 5

Cucumber - 15

Custard apple, cherimoya, sherbet fruit, soursop, guanabana - 35


D


Dates, (dried) - 70

Doughnuts - 75


E


Eggplant, aubergine - 20

Eggs***- 0


F


Falafel (chick peas) - 35

Falafel (fava beans) - 40

Farro - 40

Farro flour (integral) - 45

Fava bean, broad bean, horse bean (cooked)  - 65

Fennel - 15

Fig (dried) - 40

Figs, Indian/barbary fig (fresh fruit) - 35

Fish (salmon, tunafish, etc.)***- 0

Flour, corn - 70

Foie Gras***- 0Fructose (Montignac) - 20

Fruit cocktail, canned in sugar syrup - 60


G


Garlic - 30

Ginger - 15

Glucose (dextrose) - 100

Glucose syrup - 100

Gnocchi - 70

Goose fat, margarine, vegetable fat***- 0

Gooseberry - 25

Grape juice (unsweetened) - 55

Grapefruit juice (unsweetened) - 45

Grapefruit, pummelo, shaddock (fresh fruit) - 30

Grapes, green and red (fresh fruit) - 45

Green peas (fresh) - 35

Green peas (tin/can) - 45


H


Ham, cold cuts, sausages***- 0

Hamburger buns - 85

Hard/durum wheat semolina - 60

Hazelnut paste/puree (whole, unsweetened) - 25

Hazelnuts, filberts, Barcelona nuts - 15

Heart of palm, cabbage palm - 20

Herbs and Spices (parsley, basil, oregano, cinnamon, vanilla, etc.) - 5

Honey - 60

Hovis, brown bread (with leaven) - 65

Hummus, homus, humus - 25


I


Ice cream (plain, with sugar added) - 60

Ice cream (with real fructose) - 35

Indian corn - 35


J


Jam (no sugar added, sweetened with grape juice) - 45

Jam (with sugar added) - 65

Jam, Montignac sugarless - 20

Japanese plum, loquat - 55

Jerusalem artichoke - 50



K


Kamut bread - 45

Kamut bread* flour (integral) - 45

Kamut, Egyptian wheat - 40

Ketchup - 55

Kidney/pinto beans - 35

Kidney/pinto beans (tin/can) - 40

Kiwifruit, monkey peach* - 50


L


Lactose - 40

Lasagna (hard wheat) - 60

Lasagna (soft wheat) - 75

Leeks - 15

Lemon - 20

Lemon juice (unsweetened) - 20

Lentils (brown) - 30

Lentils (green) - 25

Lentils (yellow) - 30

Linum, sesame (seeds) - 35

Litchi (fresh fruit) - 50                                        


M


Macaronis (durum wheat) – 50

Maizena (corn starch) - 85

Maltodextrin (fresh fruit) - 95

Mango juice (unsweetened) - 55

Mango mandioca, yucca, cassava (bitter) - 55

Manioc, mandioca, yucca, cassava (sweet) - 55

Maple syrup (no sugar added) - 30

Marmalade (with sugar) - 65

Mars bar, Snickers, Nuts, etc. - 65

Matzo bread (white flour) - 65

Mayonnaise (industrial, sweetened) - 60

Mayonnaise (home-made: egg, oil, mustard) - 0

Meats (beef, pork, poultry, veal, lamb, etc.)*** - 0

Melons (cantaloupe, honeydew, etc.)*- 60

Milk (skimmed or low-fat)** - 30

Millet, sorghum - 70

Modified starch - 100Molasses - 70

Muesli (no sweet) - 50

Muesli (with sugar or honey added...) - 65

Muesli Montignac - 45

Mung beans, moong dal - 25

Mush (porridge / hot cereal) - 70

Mushtoom, fungus - 15

Mustard (sugar added) - 55

Mustard Dijon type - 35


N


Nectarines (fresh fruit) - 35

Noodles (tender wheat) - 70

Nutella - 55


O


Oat flakes (uncooked) - 40

Oat milk (uncooked) - 30

Oatmeal, porridge - 60

Oats - 40

Oil*** - 0

Olives - 15

Onions - 15

Orange juice (fresh squeezed and unsweetened) - 45

Oranges (fresh fruit) - 35Ovomaltine - 60


P


Pain au chocolate - 65

Panapen, breadfruit, breadnut - 65

Papaya (fresh fruit) - 55

Parsnip*- 85

Passion fruit, maracuja, granadilla - 30

Pasta, Capellini - 45

Pasta, Integral wheat pasta, al dente - 40

Pasta, Low GI Montignac (spaghetti) - 10

Pasta, whole-wheat pasta - 50

Peaches (fresh fruit) - 35

Peaches (tin/can, with syrup) - 55

Peanut butter (no sugar added) - 40

Peanut paste/puree (unsweetened) - 25

Peanuts - 15Pears (fresh fruit) - 30

Pears, canned - 55

Peas (green, fresh) - 35

Pepino dulce, melon pear - 40

Persimmon kaki-persimmon - 50

Pesto - 15

Physalis, golden gooseberry, Cape gooseberry, - 15

Chinese lantern, husk tomato - 15

Pickle - 15Pine nut - 15

Pineapple (fresh fruit) - 45

Pineapple (tin/can) - 65

Pineapple juice (unsweetened) - 50

Pistachio, green almond - 15

Pizza - 60

Plantain/cooking banana/platano (cooked) - 70

Plantain/cooking banana/platano (raw) - 45

Plums, prunes (fresh fruit) - 35

Plums/prunes (dried) - 40

Polenta, cornmeal - 70

Pomegranate (fresh fruit) - 35

Pop corn (without sugar) - 85

Potato chips, crisps - 70

Potato flour - 90

Potato flour (starch) - 95

Potato, unpeeled boiled/steamed - 65

Potatoes, baked with skin - 90

Potatoes, fried, scalloped - 95

Potatoes, mashed potatoes - 80

Potatoes, oven cooked - 95

Potatoes, pealed boiled - 70Poultry*** (chicken, turkey, etc.) - 0

Powdered/fresh milk**- 30

Pumpernickel bread (standard) - 45

Pumpernickel, Montignac - 40

Pumpkin, gourd*- 75


Q


Quark, curd cheese**- 30

Quince (fresh fruit) - 35

Quince (preserve/jelly, with sugar) - 35

Quince (preserve/jelly, without sugar) - 40

Quinoa flour - 40

Quinoa cooked al dente - 35


R


Radish - 15

Raisins (red and golden) - 65

Raspberry (fresh fruit) - 25Ratatouille - 20

Ravioli (hard wheat) - 60Ravioli (soft wheat) - 70

Redcurrant - 25Rhubarb - 15

Rice bread - 70

Rice cake/pudding - 85

Rice flour - 95

Rice milk - 85

Rice milk (with sugar) - 75

Rice, basmati - 50

Rice, brown basmati - 45

Rice, brown, unpolished - 50

Rice, flavored rice (jasmine...) - 60

Rice, (instant/parboiled rice) - 85

Rice, long-grain - 60Rice, puffed - 85

Rice, standard - 70

Rice, sticky - 90

Risotto - 70

Rusk - 70

Rutabaga - 70

Rye (integral; flour, bread) - 45

Rye bread (30% of rye) - 65


S


Salad, lettuce - 15

Sauerkraut, sourcrout - 15

Scorzoneras - 30

Seafood*** (oysters, shrimps, mussels, etc.) - 30

Seeds (sprouted) - 0Seeds (squash/marrow) - 15Shallot - 15

Shortbread, spritz biscuit (integral flour, no sugar added) - 40

Sorbet (unsweetened) - 40

Sorbet (with sugar added) - 65

Sorrel, spinach dock - 15

Soy "cream" - 20

Soy flour - 25

Soy sauce (unsweetened) - 0

Soy yogurt (fruit flavored) - 35

Soy yogurt (unflavored) - 20

Soya - 15Soya milk - 30

Spaghetti (well cooked) - 55

Spaghetti, Al dente spaghetti (5 min cooking) - 40

Spaghetti, Low GI Montignac - 10

Spaghetti, whole wheat, cooked al dente - 40

Special K" - 70

Spelt - 65

Spelt, integral - 45

Spinach - 15

Spinach beet, perpetual spinach - 15

Split peas - 25

Sport drinks - 75

Squash/marrow (various)* - 75

Strawberries (fresh fruit) - 25

Sugar, white sugar (sucrose) - 70

Sugar, whole brown - 70

Sunflower seeds - 35

Sushi - 55

Sweet peppers (red, green, yellow, orange), paprika - 15

Sweet potatoes - 50


T


Tacos - 70

Tagliatelle Low GI Montignac - 10

Tagliatelle, (well cooked) - 55

Tahin - 40

Tamari Indian date (sweet) - 65

Tamari sauce (unsweetened) - 20

Tangerines,  madarines, satsuma - 30

Tapioca - 85                       

Tempeh - 15

Tofu, soybean curd - 15

Tomato juice - 15Tomato sauce (natural, no sugar added) - 35    

Tomato sauce (with sugar) - 45                                         

Tomatoes  (dried) - 30

Tomatoes (cooked)*- 35

Turnip (raw) - 30

Turnip (cooked) - 85                                        


V


Vinegar - 5


W


Waffle (with sugar) - 75

Walnuts - 15

Wasa (light rye) - 50

Watermelon* - 75

Wheat flour, white - 85

Wheat germ - 15

Wheat syrup, rice syrup - 100

White almond paste/puree (unsweetened) - 35

Wild rice - 35

Wine (red, white) champagne*** - 0


Y


Yam, tropical yam - 65

Yeast - 35

Yoghurt, Yogurt** - 35



* These foodstuffs, even though they have high GIs, their pure sugar content (pure glucid) is quite low (approximately 5%.) Consuming these foods should not significantly affect blood sugar levels.

 

** There is practically no difference in the GIs of whole-milk products and non-fat milk products. It is important to keep in mind that milk products, even if their GI is low, have a high insulinic index.

 

*** These foods do not contain carbohydrates and therefore have a GI of O.