Glycemic index of fruits, vegetables, berries: complete table * Crossfit

As you know, the glycemic index is a relative indicator that shows how carbohydrates in foods affect the change in blood sugar levels. Carbohydrates with a low GI (up to 55) are absorbed and absorbed more slowly, as a result of which they cause a smaller and slower increase in glucose levels. Of course, the same figure affects the level of insulin.

It is a mistake to think that GI is only important for diabetics. In fact, this indicator is now important for many athletes who monitor their diet. That is why it is important to know not only the KBZhU product, but also its GI. Even when it comes to vegetables, fruits or berries, which are already generally considered healthy and right foods. The table of glycemic indices of fruits, vegetables and berries will help to understand this issue.

The product's name	Glycemic index
Canned apricots	91
Fresh apricots	20
Dried apricots	30
Cherry plum	25
A pineapple	65
Orange without peel	40
Oranges	35
Watermelon	70
Eggplant caviar	40
Eggplant	10
Bananas	60
Bananas are green	30
White currant	30
Fodder beans	80
Black beans	30
Broccoli	10
Lingonberry	43
Swede	99
Brussels sprouts	15
Grapes	44
White grapes	60
Isabella grape	65
Kish-mish grapes	69
Grapes red	69
Black grapes	63
Cherry	49
Cherries	25
Blueberry	42
Crushed yellow peas	22
Green peas, dry	35
Green peas	35
Green peas, canned	48
Green peas, fresh	40
Turkish peas	30
Canned turkish peas	41
Garnet	35
Peeled pomegranate	30
Grapefruit	22
Grapefruit without peel	25
Mushrooms	10
Salted mushrooms	10
Pear	33
Melon	65
Melon without peel	45
Blackberry	25
Fried potatoes	95
Green beans	40
Green pepper	10
Greens (parsley, dill, lettuce, sorrel)	0-15
Strawberry	34
Wheat grains, germinated	63
Rye grains, sprouted	34
Raisins	65
Fig	35
Irga	45
Zucchini	75
Fried zucchini	75
Poached marrow	15
Squash caviar	75
Mexican cactus	10
White cabbage	15
White cabbage stew	15
Sauerkraut	15
Fresh cabbage	10
Cauliflower	30
Boiled cauliflower	15
Potatoes (instant)	70
Boiled potatoes	65
Fried potato	95
Boiled potatoes in uniforms	65
Baked potatoes	98
Sweet potatoes (sweet potato)	50
French fries	95
Mashed potatoes	90
Potato chips	85
Kiwi	50
Strawberry	32
Cranberry	20
Coconut	45
Canned vegetables	65
Red Ribes	30
Gooseberry	40
Corn (whole grain)	70
Boiled corn	70
Canned sweet corn	59
Cornflakes	85
Dried apricots	30
Lemon	20
Green onion (feather)	15
Onion	15
Raw onions	10
Leek	15
Raspberry	30
Raspberry (puree)	39
Mango	55
Tangerines	40
Young peas	35
Boiled carrots	85
Raw carrots	35
Cloudberry	40
Seaweed	22
Nectarine	35
Sea buckthorn	30
Sea buckthorn	52
Fresh cucumbers	20
Papaya	58
Parsnip	97
Green pepper	10
Red pepper	15
Sweet pepper	15
Parsley, basil	5
Tomatoes	10
Radish	15
Turnip	15
Rowan red	50
Rowan black	55
Leaf salad	10
Fruit salad with whipped cream	55
Lettuce	10
Beet	70
Boiled beets	64
Plum	22
Dried plum	25
Red plums	25
Red currants	30
Red currants	35
Black currant	15
Black currant	38
Soya beans	15
Soybeans, canned	22
Soybeans, dry	20
Asparagus	15
Green beans	30
Dry peas	35
Dried beans, lentils	30-40
Pumpkin	75
Baked pumpkin	75
Dill	15
Beans	30
White beans	40
Boiled beans	40
Lima beans	32
Green beans	30
Colored beans	42
Dates	103
Persimmon	55
Fried cauliflower	35
Braised cauliflower	15
Cherries	25
Cherries	50
Blueberry	28
Prunes	25
Black beans	30
Garlic	10
Green lentils	22
Lentils red	25
Boiled lentils	25
Mulberry	51
Rosehip	109
Spinach	15
Apples	30