Ni afikun si awọn kalori, n gba awọn carbohydrates, o nilo lati ṣe atẹle itọka glycemic. GI jẹ wiwọn kan ti ipa awọn ounjẹ, lẹhin ti o jẹ wọn, lori awọn ipele glucose. Fun awọn onibajẹ ati awọn eniyan ti o ni ilera, o dara lati yan awọn ounjẹ pẹlu GI kekere. Lẹhin gbogbo ẹ, isalẹ ni, suga ti o lọra wọ inu ẹjẹ. Awọn carbohydrates pẹlu itọka glycemic kekere ni irisi tabili kan yoo ṣe iranlọwọ fun gbogbo eniyan lati wa ounjẹ ti o dara julọ fun gbogbo eniyan.
| Orukọ ọja naa | Atọka Glycemic | Akoonu kalori, kcal |
| Awọn ọja Bekiri, iyẹfun ati irugbin | ||
| Akara rye | 50 | 200 |
| Rye bran burẹdi | 45 | 175 |
| Akara gbogbo ọkà (ko si iyẹfun kun) | 40 | 300 |
| Gbogbo awọn agaran ọkà | 45 | 295 |
| Akara rye | 45 | – |
| Iyẹfun Oat | 45 | – |
| Iyẹfun rye | 40 | 298 |
| Iyẹfun Flaxseed | 35 | 270 |
| Iyẹfun Buckwheat | 50 | 353 |
| Iyẹfun Quinoa | 40 | 368 |
| Buckwheat | 40 | 308 |
| Iresi brown | 50 | 111 |
| Iresi basmati ti ko yanju | 45 | 90 |
| Oats | 40 | 342 |
| Gbogbo oka bulgur | 45 | 335 |
| Eran ati eja | ||
| Elede | 0 | 316 |
| Eran malu | 0 | 187 |
| Adiẹ | 0 | 165 |
| Awọn cutlets ẹlẹdẹ | 50 | 349 |
| Awọn soseji ẹlẹdẹ | 28 | 324 |
| Soseji ẹlẹdẹ | 50 | Titi di 420 da lori ọpọlọpọ |
| Soseji eran aguntan | 34 | 316 |
| Gbogbo iru eja | 0 | Lati 75 si 150 da lori ọpọlọpọ |
| Eja gige | 0 | 168 |
| Awọn igi akan | 40 | 94 |
| Omi-eye | 0 | 5 |
| Awọn awo wara wara | ||
| Wara wara | 27 | 31 |
| Warankasi ile kekere ti ọra-kekere | 0 | 88 |
| Warankasi Ile kekere 9% ọra | 0 | 185 |
| Wara laisi awọn afikun | 35 | 47 |
| Kefir ọra-kekere | 0 | 30 |
| Ipara ipara 20% | 0 | 204 |
| Ipara 10% | 30 | 118 |
| Chees Feta | 0 | 243 |
| Brynza | 0 | 260 |
| Warankasi lile | 0 | Lati 360 si 400 da lori ọpọlọpọ |
| Ọra, obe | ||
| Bota | 0 | 748 |
| Gbogbo awọn oriṣi awọn epo epo | 0 | 500 si 900 kcal |
| Ọra | 0 | 841 |
| Mayonnaise | 0 | 621 |
| Soy obe | 20 | 12 |
| Ketchup | 15 | 90 |
| Awọn ẹfọ | ||
| Ẹfọ | 10 | 27 |
| Eso kabeeji funfun | 10 | 25 |
| Ori ododo irugbin bi ẹfọ | 15 | 29 |
| Alubosa | 10 | 48 |
| Olifi | 15 | 361 |
| Karọọti | 35 | 35 |
| Kukumba | 20 | 13 |
| Olifi | 15 | 125 |
| Ata agogo | 10 | 26 |
| Radish | 15 | 20 |
| Arugula | 10 | 18 |
| Ewe saladi | 10 | 17 |
| Seleri | 10 | 15 |
| Awọn tomati | 10 | 23 |
| Ata ilẹ | 30 | 149 |
| Owo | 15 | 23 |
| Sisun olu | 15 | 22 |
| Awọn eso ati awọn irugbin | ||
| Eso ti o ṣeejẹ ti o ni oje yẹlo | 20 | 40 |
| Quince | 35 | 56 |
| Cherry toṣokunkun | 27 | 27 |
| ọsan | 35 | 39 |
| Àjàrà | 40 | 64 |
| ṣẹẹri | 22 | 49 |
| Blueberry | 42 | 34 |
| Garnet | 25 | 83 |
| Eso girepufurutu | 22 | 35 |
| Eso pia | 34 | 42 |
| kiwi | 50 | 49 |
| Agbon | 45 | 354 |
| iru eso didun kan | 32 | 32 |
| Lẹmọnu | 25 | 29 |
| Mango | 55 | 67 |
| Mandarin | 40 | 38 |
| Rasipibẹri | 30 | 39 |
| eso pishi | 30 | 42 |
| Pomelo | 25 | 38 |
| Pupa buulu toṣokunkun | 22 | 43 |
| Currant | 30 | 35 |
| Blueberry | 43 | 41 |
| Awọn ṣẹẹri | 25 | 50 |
| Prunes | 25 | 242 |
| Apples | 30 | 44 |
| Awọn eso, awọn ẹfọ | ||
| Walnus | 15 | 710 |
| Epa | 20 | 612 |
| Awọn eso Cashew | 15 | |
| Eso almondi | 25 | 648 |
| Hazeluti | 0 | 700 |
| Awọn eso Pine | 15 | 673 |
| Awọn irugbin elegede | 25 | 556 |
| Ewa | 35 | 81 |
| Awọn iwin | 25 | 116 |
| Awọn ewa awọn | 40 | 123 |
| Adie | 30 | 364 |
| Mash | 25 | 347 |
| Awọn ewa awọn | 30 | 347 |
| Sesame | 35 | 572 |
| Quinoa | 35 | 368 |
| Soy tofu warankasi | 15 | 76 |
| Wara wara | 30 | 54 |
| Hummusi | 25 | 166 |
| Ewa akolo | 45 | 58 |
| Epa epa | 32 | 884 |
| Awọn ohun mimu | ||
| Oje tomati | 15 | 18 |
| Tii | 0 | |
| Kofi laisi wara ati suga | 52 | 1 |
| Koko pẹlu wara | 40 | 64 |
| Kvass | 30 | 20 |
| Waini funfun | 0 | 66 |
| Gbẹ pupa pupa | 44 | 68 |
| Waini desaati | 30 | 170 |
O le ṣe igbasilẹ tabili ni kikun nibi.
