Glycemic Index


For best weight loss stay green index -- dairy, poultry, fish & meat = "O"


Green is "low-glycemic" --Orange is "moderate-glycemic" --Purple is "HIGH-glycemic"

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) - 30

Cashew 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.)**- 0

Cherries - 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 - 35

Coconut 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 - 0

Croissant - 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***- 0

Fructose (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

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 - 100

Molasses - 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) - 35

Ovomaltine - 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 - 15

Pears (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 - 15

Pine 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 - 70

Poultry*** (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) - 25

Ratatouille - 20

Ravioli (hard wheat) - 60

Ravioli (soft wheat) - 70

Redcurrant - 25

Rhubarb - 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 - 60

Rice, 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) - 0

Seeds (squash/marrow) - 15

Shallot - 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 - 15

Soya 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 - 15

Tomato 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 - 6

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.


Courtesy of ...http://montignac.com/en/search-for-a-specific food item

Official web site of the Montignac Met

Robert Lillie 2012