GI-TAULUKKO

 

Näiden arvojen verrokkina on käytetty valkoista leipää (100). Seuraavaa skaalaa voi käyttää glykeemistä indeksiä arvioitaessa:

 

Elintarvikkeen GI alle 40 = erittäin matala glykeeminen indeksi

Elintarvikkeen GI 40-70 = matala glykeeminen indeksi

Elintarvikkeen GI 70-90 = keskikorkea glykeeminen indeksi

Elintarvikkeen GI 90-110 = korkea glykeeminen indeksi

Elintarvikkeen GI yli 110 = erittäin korkea glykeeminen indeksi

 

Taulukon ajantasaistuksen voit katsoa www.paulun.se

 

LEIPÄ

Näkkileipä                                116

Ruisleipä, täysjyvä                     89

Ruisleipä, hapan                         83

Ruisleipä, imelä                          84

Ohraleipä                                   95

Ohraleipä, kokojyvä                   39-66

Ranskanleipä                             100

Ciabatta                                     92

Vehnäleipä, kokojyvä kuituinen 97

Vehnäleipä, kauralese                68

Ohut paahtoleipä                      100

Patonki                                     136

Rinkeli                                      103

4 viljan leipä                              64

Hampurilaissämpylä                    87

Pitaleipä                                     82

Gluteiiniton leipä                      129

Ryvita                                        93

 

LEIVONNAISET

Sokerikakku                              66

Voitaikinapikkuleivät                 84

Hedelmäkakku                           93

Croissant                                   96

Munkki                                     108

Omenamuffinssi                        63

Wienerleipä                               84

Vohveli                                     109

 

KEKSIT

Digestive                                    84

Murotaikinakeksit                      91

Grahamkeksit                            106

Kaurakeksit                                79

Vaniljatäytekeksit                     110

Riisikakku                                  117

Voileipäkeksit                            102

Suolakeksit                                102

 

MAKEISET

Vaahtokaramellit                        114

Kurkkupastillit, kovat                 100

Vaalea maitosuklaa                      70

Tumma suklaa                              31

Japp, Mars jne                            91

Snickers                                      57

Raider                                          62

Myslipatukat                                87

Nutella                                         46

 

JUOMAT

Urheilujuomat                              136

Virvoitusjuomat                            97

Light-juomat                                   0

Nektarit                                       94

Mehut                                           94

Soijamaito                                    43

 

PASTA, PIZZA

Makaroni                                      64

Spagetti, täysjyvä                        53

Spagetti, durumvehnä 5 min         52

Ravioli                                           56

Tortellini, juustotäyte                   71

Riisipasta, nuudelit                       131

Pizza                                              86

 

KEITOT

Hernekeitto                                   86

Linssikeitto                                    63

Tomaattikeitto                               54

 

VILJAT, RIISIT

Ohra, kokoyvä                                36

Ruis, kokojyvä                                48

Vehnä, kokojyvä                             59

Tattari                                            78

Couscous                                         91

Hirssi                                             101

Pikariisi                                          128

Riisi, basmati                                   83

Riisi, tumma                                     79

Villiriisi                                           81

Esikypsytetty riisi                          68

Riisi, jasmiini                                   81

Maissijauho                                     97

Maissi, pakastetut jyvät                  67

 

 

AAMIAISMUROT

Cornflakes                                       121

Special K                                           77

Rice Krispies                                    117

Crispix                                             124

All bran                                             60

Branflakes                                        60

Mysli                                        kesk 80

Kauralese                                          78

Kaurapuuro                                        70

Pikahiutalepuuro                                94

Vehnämurot                                      105

Riisimurot                                         132

Weetabix                                          109

 

JUUREKSET

Perunamuussi, jauhe                          118

Peruna, tuore                                      81

Uuniperuna                                        135

Peruna, höyrytetty                              93

Ranskalaiset perunat                         107

Porkkana, keitetty                             101

Palsternakka, keitetty                       139

Punajuuri, keitetty                               91

Lanttu                                                 103

 

 

PALKOKASVIT

Valkoinen papu                                     40

Musta papu                                           59

Vahapapu                                              44

Kikherne                                               47

Vihreä herne                                         68

Ydinherne                                             56

Salkopapu                                             43

Punainen linssi                                      36

Vihreä linssi                                         42

Maapähkinä                                          21

Soijapapu                                             25

Kurpitsa                                              107

 

HEDELMÄT

Omena                                                  52

Omenamehu                                          58

Banaani, kypsä                                      84

Banaani, ylikypsä                                  74

Kirsikka                                                32

Hedelmäcocktail                                   79

Aprikoosi, kuivattu                               44

Appelsiini                                              62

Appelsiinimehu                                      74

Sitruuna                                          alle 20

Greippi                                                   36

Greippimehu                                           69

Kiiwi                                                       75

Mango                                                    80

Rusina                                                    93

Viinirypäle                                             61

Vesimeloni                                           103

Papaija                                                  83

Persikka                                               40

Päärynä                                                 50

Mansikka                                              45

Ananas                                                  94

Verkkomeloni                                        93

Luumu                                                    34

MAKEUTUSAINEET

Hillo                                                      80

Makeuttamaton marmeladi                    35

Fruktoosi                                              32

Glukoosi                                               138

Maltodekstriini                                    137

Maissisiirappi                                        89

Hunaja                                                   80-126

Laktoosi                                                 65

Maltoosi                                                150

Sokeri                                                    92

Ksylitoli                                                    5

Laktitoli                                                   -1

Aspartaami                                               0

Sakariini                                                   0

Asesulfaami K                                           0

 

MAITOTUOTTEET

Jäätelö                                             51-114

Kevytmaito                                            46

Luonnon jogurtti                                    51

Vähärasvainen hedelmäjogurtti             47

Vaniljakastike                                        59

 

SNACKSIT

Maissichipsit                                        103

Taco kuoret                                            97

Perunalastut                                           77

Popcorn                                                  79

 

MUUTA

Kalapuikot                                              54

Makkara                                                 40

Sienet                                              alle 20

 

 

 

Lähdeaineisto:

Fredrik Paulun: Verensokeriblues, kirja glykeemisestä indeksistä

 

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