The Glycemic Indexes Table

High GI Medium GI

High GI foodstuff/product
Sirop de porumb 115 Bere 110
Glucoza (dextroza) 100 Sirop de glucoza 100
Amidon modificat 100 Sirop de grau si orez 100
Cartofi prajiti, cartofi la
cuptor 95 Maltodextrin 95
Faina de cartofi (gen piure) 95 Cartofi la cuptor 95
Faina de orez 95 Paine fara gluten 90
Faina de cartofi 90 Sticky rice 90
Arrow-root 85 Morcovi gatiti 85

Celeriac, knob celery, turnip

rooted celery (cooked)* 85 Floricele de porumb 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

Plantain/cooking banana/platano
Pealed boiled potatoes 70 (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

 Fava bean, broad bean, horse
Couscous, semolina 65 bean (cooked) 65

Hovis, brown bread (with

leaven) 65 Jam (with sugar added) 65

Maple syrup 65 Marmalade (with sugar) 65

Mars®, Sneakers®, Nuts®, Muesli (with sugar or honey

etc. 65 added...) 65

Pain au chocolat 65 Panapen, breadfruit, breadnut 65

Quince (preserve/jelly, with

Pineapple (tin/can) 65 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

 Ice cream (regular, with sugar
Honey 60 added) 60

Lasagna (hard wheat) 60 Long-grain rice 60

Mayonnaise (industrial, Melons (cantaloupe, honeydew,

sweetened) 60 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

Butter cookies, shortbread, spritz

Bulgur wheat (cooked) 55 biscuit (flour, butter, sugar) 55

Grape juice (unsweetened) 55 Japanese plum, loquat 55

Ketchup 55 Mango juice (unsweetened) 55

Manioc, mandioca, yucca, Manioc, mandioca, yucca,

Cassava (bitter) 55 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

Biscuit (whole flour, no sugar

Basmati rice 50 added) 50

Bread with quinoa

(approximately 65% of
quinoa) 50 Brown rice, unpolished rice 50

Cereal bar, energetic (no Chayote, chocho, pear squash,

sugar added) 50 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 Plantain/cooking banana/platano

banana/platano (raw) 45 (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 Celeriac, knob celery, turnip

French dish) 35 rooted celery (raw) 35

Chick peas, garbanzo beans

Chick pea flour 35 (tin/can) 35
Chinese noodles/vermicelli Cranberry bean, borlotti bean,
(hard wheat), noodles 35 Roman bean 35
Custard apple, cherimoya,
sherbet fruit, soursop,
guanabana 35 Dijon type mustard 35

Dried apples 35 Dried apricots 35

Essene/ezekiel bread (sprouted

Dried tomatos 35 cereals bread) 35
Figs; Indian/barbary fig (fresh
Falafel (chick peas) 35 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 White beans, haricot beans,

(unsweetened) 35 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

Grapefruit, pummelo, shaddock

Garlic 30 (fresh fruit) 30

Marmalade (no sugar

added) 30 Milk** (skimmed or not) 30

Passion fruit, maracuja,

Oat milk (non cooked) 30 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

Dark chocolate (more than 70%

Cherries 25 of cocoa content) 25

Flageolet beans, fayot beans 25 Gooseberry 25

Green lentils 25 Hummus, homus, humus 25

 Peanut paste/puree
Mung beans, moong dal 25 (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 Whole-hazelnut paste/puree

(unsweetened) 25 (unsweetened) 25

Artichoke 20 Bamboo shoot 20

Chocolate, plain (>85% of

cocoa) 20 Eggplant, aubergine 20

Heart of palm, cabbage palm 20 Lemon 20

Montignac Real fructose, fruit

Lemon juice (unsweetened) 20 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

Cereal shoots (soy or mung bean

Celery 15 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

Physalis, golden gooseberry,

Cape gooseberry, Chinese
Pesto 15 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

Low GI Montignac pasta

Avocado 10 (spaghetti) 10

Low GI Montignac spaghetti 10 Crustaceans 5

Spices (parsley, basil,

oregano, cinnamon, vanilla,
etc.) 5 Vinegar 5

High GI Medium GI
Low GI
Low GI