Yen sampeyan mangan kanthi bener, uga, utawa paling ora, sampeyan bisa uga wis krungu babagan indeks glikemik. Saiki indikator iki penting banget karo isi kalori sajian, lan komposisine yaiku BZHU. Panganan kanthi indeks glikemik sing kurang ing bentuk tabel bakal mbantu sampeyan nglayari panganan sing luwih milih. Mesthine, iki ora ateges mung panganan sing dibutuhake. Nanging para ahli gizi nyepetake panganan GI sing dhuwur.
| Dhaptar Grosir | GI | Isi kalori saben 100 g |
|---|---|---|
| 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 gandum | 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 sosis | 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 |
| Yoghurt 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 karo GI lan kalori ing kene.
