Ti o ba ti yan ọna ilera fun ara rẹ, ti o ba fẹ lati jẹun daradara ki o tọju ara rẹ ni apẹrẹ, lẹhinna o jẹ dandan lati ṣe atẹle kii ṣe KBZhU nikan, ṣugbọn tun itọka glycemic ti ọja naa. GI fihan bi awọn kalori-ara ti ounjẹ kan pato ṣe kan suga ẹjẹ eniyan, ati, nitorinaa, awọn ipele insulini. Tabili ti itọka glycemic ti awọn irugbin ati awọn irugbin yoo ran ọ lọwọ lati loye ọrọ yii. O tun ṣe pataki lati ronu ninu iru fọọmu ti ọja jẹ: aise tabi sise.
| Orukọ arọ kan | Atọka Glycemic |
| Amaranth | 35 |
| Parisi iresi funfun | 60 |
| Igi funfun iresi | 70 |
| Bulgur | 47 |
| Viscous barley porridge | 50 |
| Pea porridge | 22 |
| Buckwheat alawọ ewe | 54 |
| Buckwheat ti ṣe | 65 |
| Buckwheat ipamo | 60 |
| Buckwheat | 50 |
| Iresi igbo | 57 |
| Quinoa | 35 |
| Iresi brown | 50 |
| Oka grits (polenta) | 70 |
| Couscous | 65 |
| Couse couscous | 50 |
| Couscous ilẹ finely | 60 |
| Gbogbo couscous ọkà | 45 |
| Flaxseed porridge | 35 |
| Agbado | 35 |
| Isokuso semolina | 50 |
| Finol semolina | 60 |
| Semolina lori omi | 75 |
| Gbogbograin semolina | 45 |
| Wara semolina | 65 |
| Idanwo wara | 50 |
| Muesli | 80 |
| Odidi odidi | 35 |
| Oats pẹlẹbẹ | 40 |
| Oatmeal lẹsẹkẹsẹ | 66 |
| Oatmeal lori omi | 40 |
| Oatmeal pẹlu wara | 60 |
| Awọn irugbin | 40 |
| Bran | 51 |
| Barle porridge lórí omi | 22 |
| Peali barle | 50 |
| Peali barle pẹlu wara | 50 |
| Sipeli / akọtọ | 55 |
| Jero | 70 |
| Awọn alikama alikama | 45 |
| Jero lori omi | 50 |
| Eso elero pelu wara | 71 |
| Jero | 71 |
| Gun ọkà Basmati iresi | 50 |
| Iresi Basmati ti ko yanju | 45 |
| White iresi Jasimi iresi | 70 |
| Iresi funfun funfun | 60 |
| Rice funfun lasan | 72 |
| Iresi lẹsẹkẹsẹ | 75 |
| Iresi igbo | 35 |
| Iresi brown ti ko tutu | 50 |
| Pupa iresi | 55 |
| Iresi ti ko di | 65 |
| Wara iresi porridge | 70 |
| Iresi iresi | 19 |
| Ọkà ọkà rye | 35 |
| Oka (koriko koriko) | 70 |
| Epo oje | 40 |
| Awọn irugbin barle | 35 |
O le ṣe igbasilẹ tabili ki o le lo nigbagbogbo nibi.
