Onderstaande tabel bevat de veel gebruikte voeding en de hoeveelheid GI per portie
| GI / portie | Gram/portie | ||
|---|---|---|---|
| Zoetmiddelen | |||
| glucosee | 100 | 10 gr | 10 |
| sucrose | 70 | 10 gr | 7 |
| honing | 70 | 10 gr | 3 |
| lactose | 45 | 10 gr | 5 |
| fructose | 20 | 10 gr | 2 |
| Tussendoortjes | |||
| Evergreen met krenten (Lu)) | 66 ± 12 | 38 gr | 14 |
| popcorn (zonder suiker) | 65 | 20 gr | 8 |
| gebak | 60 | 57 gr | 15 |
| chips | 55 | 50 gr | 11 |
| chocoladereep (melk) | 45 | 50 gr | 12 |
| chocoladereep (puur >70% cacao) | 22 | 50 gr | 6,5 |
| pinda’s | 15 | 50 gr | 1 |
| Dranken | |||
| bier | 110 | 250 gr | 14 |
| cola drinks | 70 | 250 gr | 19 |
| sinaasappelsap (ongezoet) | 50 ± 10 | 250 gr | 13 |
| grapefruitsap (ongezoet) | 48 | 250 gr | 11 |
| appelsap (ongezoet) | 40 | 250 gr | 12 |
| tomatensap | 40 | 250 gr | 4 |
| Graanproducten | |||
| gierst | 70 | 150 gr | 25 |
| couscous (5 min. gekookt) | 65 | 150 gr | 23 |
| rijst (bruin parboiled, 20 min. gekookt) | 65 | 150 gr | 23 |
| rijst (basmati, 10 min. gekookt) | 60 | 150 gr | 23 |
| boekweit | 55 | 150 gr | 16 |
| rijst (wit, parboiled, gem. gekookt) | 45 | 150 gr | 17 |
| bulghur | 48 | 150 gr | 12 |
| spaghetti (wit, 10-15 min. gekookt) | 45 | 180 gr | 21 |
| spaghetti (volkoren, gem. gekookt) | 35 | 180 gr | 16 |
| quinoa | 35 | 150 gr | 9,5 |
| stokbrood (wit) | 95 | 30 / 60 gr | 15 / 30 |
| tarwebrood (wit) | 70 | 30 / 60 gr | 10 / 20 |
| tarwebrood (volkoren) | 70 | 30 / 60 gr | 9 / 18 |
| melkbrood (wit) | 63 | 30 / 60 gr | 10 / 20 |
| roggebrood (volkoren) | 60 | 30 / 60 gr | 8 / 16 |
| cornflakes | 85 | 30 / 60 gr | 21 / 42 |
| melba toast | 70 | 30 gr | 16 |
| cream cracker | 65 ± 11 | 30 gr | 13 |
| muesli | 55 | 30 / 60 gr | 10 / 20 |
Bindmiddelen |
|||
| maizena | 70 | 15 gr | 9,25 |
| arrowroot | 63 | 15 gr | 8 |
| Peulvruchten | |||
| bruine bonen | 40 | 150 gr | 6,5 |
| bruine linzen | 30 | 150 gr | 8 |
| kikkererwten | 30 | 150 gr | 10 |
| groene linzen | 22 | 150 gr | 5,5 |
| spliterwten | 22 | 150 gr | 7,5 |
| aardappelen en groentes | |||
|---|---|---|---|
| frieten | 95 | 150 gr | 22 |
| aardappelen (gebakken) | 85 | 150 gr | 26 |
| aardappelpuree | 85 | 150 gr | 15 |
| aardappelen (gekookt) | 60 | 150 gr | 14 |
| wortel gekookt | 855 | 100 gr | 6 |
| tuinboon | 80 | 100 gr | 5,5 |
| pompoen | 75 | 100 gr | 5 |
| meiknolletjes | 70 | 100 gr | 2 |
| bieten | 65 | 100 gr | 5 |
| bataat | 50 | 100 gr | 10 |
| doperwt (vers) | 40 | 100 gr | 4 |
| wortel rauw | 35 | 100 gr | 2,5 |
| sperziebonen | 30 | 100 gr | 1,5 |
| bladgroente, alle soorten sla, kool, | |||
| champignons, ui, tomaten, | |||
| aubergine, paprika, broccoli | 10 of lager | 100 gr | 1 of <1 |
| fruit, vers en ongekookt | |||
| watermeloen | 75 | 120 gr | 6,5 |
| ananas | 59 ± 8 | 120 gr | 7 |
| abrikozen | 57 | 120 gr | 5 |
| kiwi | 53 ± 6 | 120 gr | 6 |
| banaan | 52 ± 4 | 120 gr | 12 |
| mango | 51 ± 5 | 120 gr | 8 |
| druiven | 45 | 120 gr | 8 |
| grapefruit | 45 | 120 gr | 8 |
| sinasappel | 42 ± 3 | 120 gr | 5 |
| perzik | 42 ± 14 | 120 gr | 5 |
| appel | 40 | 120 gr | 6 |
| peer | 120 gr | 4 | |
| aardbei | 40 ± 7 | 120 gr | 11 |
| pruimen | 39 ± 15 | 120 gr | 5 |
| kersen | 20 | 120 gr | |
| Gedroogd fruit | |||
| dadels | 103 ± 211 | 60 gr | 42 |
| rozijnen | 64 ± 11 | 60 gr | 28 |
| vijgen | 61 | 60 gr | 16 |
| abrikozen | 31 | 60 gr | 9 |
| appeltjes | 29 | 60 gr | 10 |
| pruimen | 29 | 60 gr | |
| jam (‘klassiek’)) | 65 | 20 gr | 9 |
| fruitbeleg (jam zonder toegevoegde suiker) | 30 | 20 gr | 2,5 |
| Zuivel | |||
| volle yoghurt | 35 | 200 gr | 3 |
| magere yoghurt | 35 | 200 gr | 4 |
| magere melk | 30 | 250 gr | 4 |
| volle melk | 27 | 250 gr | 3 |