Saliyane kalori, ngonsumsi karbohidrat, sampeyan kudu ngawasi indeks glikemik. GI minangka ukuran pengaruh panganan, sawise dipangan, ing tingkat glukosa. Kanggo penderita diabetes lan wong sing eling karo kesehatan, luwih becik pilih panganan sing kurang GI. Sawise kabeh, saya endhek, gula luwih alon mlebu ing getih. Karbohidrat kanthi indeks glikemik sing kurang ing bentuk tabel bakal mbantu kabeh wong golek panganan sing optimal.
| Jeneng produk | Indeks glikemik | Kandungan kalori, kcal |
| Produk roti, glepung lan sereal | ||
| Rye roti | 50 | 200 |
| Rye bran roti | 45 | 175 |
| Roti gandum utuh (ora ditambah glepung) | 40 | 300 |
| Krupuk gandum kabeh | 45 | 295 |
| Rye roti | 45 | – |
| Tepung gandum | 45 | – |
| Tepung Rye | 40 | 298 |
| Glepung rami | 35 | 270 |
| Glepung gandum | 50 | 353 |
| Tepung Quinoa | 40 | 368 |
| Gandum | 40 | 308 |
| Nasi coklat | 50 | 111 |
| Sega basmati sing ora dikendhaleni | 45 | 90 |
| Oats | 40 | 342 |
| Bulgur gandum kabeh | 45 | 335 |
| Daging lan panganan laut | ||
| Babi | 0 | 316 |
| Daging sapi | 0 | 187 |
| Pitik | 0 | 165 |
| Potong daging babi | 50 | 349 |
| Sosis babi | 28 | 324 |
| Sosis babi | 50 | Nganti 420 gumantung saka macem-macem |
| Sosis sithik | 34 | 316 |
| Kabeh jinis iwak | 0 | Saka 75 nganti 150 gumantung saka macem-macem |
| Motong iwak | 0 | 168 |
| Tongkat yuyu | 40 | 94 |
| Rumput laut | 0 | 5 |
| Piring susu fermentasi | ||
| Susu skim | 27 | 31 |
| Keju pondhok sing kurang lemak | 0 | 88 |
| Keju pondok 9% lemu | 0 | 185 |
| Yogurt tanpa aditif | 35 | 47 |
| Kefir kurang lemak | 0 | 30 |
| Krim asem 20% | 0 | 204 |
| Krim 10% | 30 | 118 |
| Chees Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Keju atos | 0 | Saka 360 nganti 400 gumantung saka macem-macem |
| Lemak, saos | ||
| Mentega | 0 | 748 |
| Kabeh jinis minyak sayur | 0 | 500 nganti 900 kkal |
| Lemu | 0 | 841 |
| Mayonise | 0 | 621 |
| Saos kedhele | 20 | 12 |
| Ketchup | 15 | 90 |
| Sayuran | ||
| Brokoli | 10 | 27 |
| Gobis putih | 10 | 25 |
| Kembang kol | 15 | 29 |
| Bawang bombay | 10 | 48 |
| Zaitun | 15 | 361 |
| Wortel | 35 | 35 |
| Timun | 20 | 13 |
| Zaitun | 15 | 125 |
| Mrico lonceng | 10 | 26 |
| Lobak | 15 | 20 |
| Arugula | 10 | 18 |
| Salad godhong | 10 | 17 |
| Seledri | 10 | 15 |
| Tomat | 10 | 23 |
| Bawang Putih | 30 | 149 |
| Bayem | 15 | 23 |
| Jamur goreng | 15 | 22 |
| Woh-wohan lan woh wohan beri | ||
| Apricot | 20 | 40 |
| Quince | 35 | 56 |
| Plum Cherry | 27 | 27 |
| Oranye | 35 | 39 |
| Anggur | 40 | 64 |
| Cherry | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Jeruk bali | 22 | 35 |
| Pir | 34 | 42 |
| Kiwi | 50 | 49 |
| Klapa | 45 | 354 |
| Stroberi | 32 | 32 |
| Lemon | 25 | 29 |
| Mangga | 55 | 67 |
| Basa Mandarin | 40 | 38 |
| Raspberry | 30 | 39 |
| Persik | 30 | 42 |
| Pomelo | 25 | 38 |
| Plum | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Ceri | 25 | 50 |
| Prun | 25 | 242 |
| Apel | 30 | 44 |
| Kacang-kacangan, kacang-kacangan | ||
| Kenari | 15 | 710 |
| Kacang | 20 | 612 |
| Kacang mete | 15 | |
| Kacang almond | 25 | 648 |
| Asem | 0 | 700 |
| Kacang pinus | 15 | 673 |
| Wiji waluh | 25 | 556 |
| Kacang polong | 35 | 81 |
| Lentil | 25 | 116 |
| Kacang buncis | 40 | 123 |
| Chickpea | 30 | 364 |
| Mash | 25 | 347 |
| Kacang buncis | 30 | 347 |
| Wijen | 35 | 572 |
| Quinoa | 35 | 368 |
| Keju tahu kedele | 15 | 76 |
| Susu kedele | 30 | 54 |
| Hummus | 25 | 166 |
| Kacang polong kaleng | 45 | 58 |
| Butter kacang | 32 | 884 |
| Minuman | ||
| Jus tomat | 15 | 18 |
| Teh | 0 | |
| Kopi tanpa susu lan gula | 52 | 1 |
| Kakao karo susu | 40 | 64 |
| Kvass | 30 | 20 |
| Anggur putih garing | 0 | 66 |
| Anggur abang garing | 44 | 68 |
| Anggur panganan penutup | 30 | 170 |
Sampeyan bisa ndownload tabel lengkap ing kene.
