In addition to calories, consuming carbohydrates, you need to monitor the glycemic index. GI is a measure of the effect of foods, after eating them, on glucose levels. For diabetics and people who are health conscious, it is better to choose foods with a low GI. After all, the lower it is, the slower sugar enters the bloodstream. Carbohydrates with a low glycemic index in the form of a table will help everyone to find the optimal food for everyone.
| The product's name | Glycemic index | Calorie content, kcal |
| Bakery products, flour and cereals | ||
| Rye bread | 50 | 200 |
| Rye bran bread | 45 | 175 |
| Whole grain bread (no flour added) | 40 | 300 |
| Whole grain crisps | 45 | 295 |
| Rye bread | 45 | – |
| Oat flour | 45 | – |
| Rye flour | 40 | 298 |
| Flaxseed flour | 35 | 270 |
| Buckwheat flour | 50 | 353 |
| Quinoa flour | 40 | 368 |
| Buckwheat | 40 | 308 |
| Brown rice | 50 | 111 |
| Unpeeled basmati rice | 45 | 90 |
| Oats | 40 | 342 |
| Whole grain bulgur | 45 | 335 |
| Meat and seafood | ||
| Pork | 0 | 316 |
| Beef | 0 | 187 |
| Chicken | 0 | 165 |
| Pork cutlets | 50 | 349 |
| Pork sausages | 28 | 324 |
| Pork sausage | 50 | Up to 420 depending on the variety |
| Veal sausage | 34 | 316 |
| All kinds of fish | 0 | From 75 to 150 depending on the variety |
| Fish cutlets | 0 | 168 |
| Crab sticks | 40 | 94 |
| Seaweed | 0 | 5 |
| Fermented milk dishes | ||
| Skimmed milk | 27 | 31 |
| Low-fat cottage cheese | 0 | 88 |
| Cottage cheese 9% fat | 0 | 185 |
| Yoghurt without additives | 35 | 47 |
| Low-fat kefir | 0 | 30 |
| Sour cream 20% | 0 | 204 |
| Cream 10% | 30 | 118 |
| Chees Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Hard cheese | 0 | From 360 to 400 depending on the variety |
| Fats, sauces | ||
| Butter | 0 | 748 |
| All types of vegetable oils | 0 | 500 to 900 kcal |
| Fat | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Soy sauce | 20 | 12 |
| Ketchup | 15 | 90 |
| Vegetables | ||
| Broccoli | 10 | 27 |
| White cabbage | 10 | 25 |
| Cauliflower | 15 | 29 |
| Onion | 10 | 48 |
| Olives | 15 | 361 |
| Carrot | 35 | 35 |
| Cucumbers | 20 | 13 |
| Olives | 15 | 125 |
| Bell pepper | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Leaf salad | 10 | 17 |
| Celery | 10 | 15 |
| Tomatoes | 10 | 23 |
| Garlic | 30 | 149 |
| Spinach | 15 | 23 |
| Fried mushrooms | 15 | 22 |
| Fruits and berries | ||
| Apricot | 20 | 40 |
| Quince | 35 | 56 |
| Cherry plum | 27 | 27 |
| Orange | 35 | 39 |
| Grapes | 40 | 64 |
| Cherry | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Grapefruit | 22 | 35 |
| Pear | 34 | 42 |
| Kiwi | 50 | 49 |
| Coconut | 45 | 354 |
| Strawberry | 32 | 32 |
| Lemon | 25 | 29 |
| Mango | 55 | 67 |
| Mandarin | 40 | 38 |
| Raspberry | 30 | 39 |
| Peach | 30 | 42 |
| Pomelo | 25 | 38 |
| Plum | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Cherries | 25 | 50 |
| Prunes | 25 | 242 |
| Apples | 30 | 44 |
| Nuts, legumes | ||
| Walnuts | 15 | 710 |
| Peanut | 20 | 612 |
| Cashew nuts | 15 | |
| Almond | 25 | 648 |
| Hazelnut | 0 | 700 |
| Pine nuts | 15 | 673 |
| Pumpkin seeds | 25 | 556 |
| Peas | 35 | 81 |
| Lentils | 25 | 116 |
| Beans | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Beans | 30 | 347 |
| Sesame | 35 | 572 |
| Quinoa | 35 | 368 |
| Soy tofu cheese | 15 | 76 |
| Soy milk | 30 | 54 |
| Hummus | 25 | 166 |
| Canned peas | 45 | 58 |
| Peanut butter | 32 | 884 |
| Beverages | ||
| Tomato juice | 15 | 18 |
| Tea | 0 | |
| Coffee without milk and sugar | 52 | 1 |
| Cocoa with milk | 40 | 64 |
| Kvass | 30 | 20 |
| Dry white wine | 0 | 66 |
| Dry red wine | 44 | 68 |
| Dessert wine | 30 | 170 |
You can download the full table here.
