Foods rich in carbohydrates: tables with their glycemic index

Not all carbohydrates are created equal. So, even if a table will tell you in what quantities they are present in a food, there is a big difference in those contained in a portion of wholemeal bread and those present in 100 grams of a croissant.

Depending on their composition, carbohydrates are divided into simple, double or multiple sugars. Single and double sugars are found mainly in sweet foods, for example chocolate or honey. While polysaccharides are found in whole foods.

Foods with carbohydrates and their alternatives

If you want to lose weight, you shouldn't be so interested in the purely "numerical" carbohydrate content a food has according to the various tables. What you should pay attention to, however, are foods that contain a large amount of single or double carbohydrates. If they are eaten in the form of white bread, ready-made, prepackaged and from fast food, or sweets, the body produces a lot of insulin to carry sugar into the cells. Thus, insulin ensures that more fat is stored in the stomach. Therefore, it is important to always keep an eye on the glycemic index of each food.

See also

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Montignac diet: scheme and menu to follow of the low glycemic index diet c

Low glycemic index diet: the ideal diet for weight loss, with example of me

If, on the other hand, you stick to complex carbohydrates, such as those found in whole foods or legumes, your blood sugar level rises more slowly. Less insulin is produced, which is good for trying to counteract a swollen stomach and maintain a slim figure.

What does the glycemic index mean?

The list below indicates how many carbohydrates are contained in individual foods. In addition to the pure carbohydrate content, you will also find information on the glycemic index. This reveals something about how quickly the blood sugar level rises after eating. A low glycemic index means that there is hardly any effect on the blood sugar level. You can eat these foods without hesitation, always paying attention to varying foods for a balanced diet.

Instead, you should be more careful with foods with a medium glycemic index and not eat them in large quantities every day. A high glycemic index is synonymous with a consistent content of simple sugars. You should only eat these foods infrequently and in small quantities.

Carbohydrate table: bread and rolls

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Foods Carbohydrates per 100 g Glycemic index Wholemeal bread with sunflower seeds 38 g low Pumpernickel bread 39 g low Whole grain bread 43 g low Crispy bread, high in fiber 64 g low Crispy wholemeal bread 68 g medium Toast bread 49 g tall White bread 49 g tall Light sandwiches 56 g tall Croissant 45 g tall baguette 56 g tall

Table of carbohydrates: cereals, pasta and derivatives

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Foods Carbohydrates per 100 g Glycemic index Oatmeal 59 g low Barley 71 g low Bulgur 69 g low Boiled white rice 27 g low Wholemeal spaghetti 60 g low Durum wheat noodles 71 g low Quinoa 62 g low Fruit cereals 61 g medium Boiled potatoes 15 g medium Boiled brown rice 27 g medium Sweet potatoes 23 g medium Mile 69 g medium gnocchi 26 g medium French fries 33 g tall Corn flakes 80 g tall

Table of carbohydrates: vegetables and legumes

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Foods Carbohydrates per 100 g Glycemic index Eggplant 3 g low Broccoli 3 g low Chicory 2 g low Green beans 5 g low Cucumber 2 g low Cabbage 4 g low Lettuce 1 g low Green peppers 3 g low Brussels sprouts 4 g low Rocket 2 g low Asparagus 2 g low Spinach 1 g low Tomatoes 3 g low White cabbage 4 g low Cabbage 2 g low Zucchini 2 g low Lentils 41 g low Beans 36 g low Chickpeas 44 g low Peas 12 g medium Carrots 5 g medium Pumpkin 5 g medium Beet 9 g medium Sweet corn 16 g medium

Carbohydrate table: fruit

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Foods Carbohydrates per 100 g Glycemic index Apples 11 g low Apricots 8 g low Pears 12 g low Blackberries 6 g low Strawberries 6 g low Raspberries 5 g low Currant 5 g low Cherries 10 g low Kiwi 9 g low Oranges 8 g low Peaches 9 g low Plums 10 g low Grape 15 g low Pineapple 12 g medium Canned fruit 16 g medium Bananas 20 g medium Melon, watermelon 8 g medium Papaya 7 g medium Dried fruit 40-70 g medium

Carbohydrate table: nuts and seeds

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Foods Carbohydrates per 100 g Glycemic index Peanuts 7 g low Hazelnuts 10 g low Almonds 5 g low Walnuts 11 g low Sunflower seeds 12 g low Pumpkin seeds 3 g low Flax seed 0 g low Sesame 10 g low

Carbohydrate table: milk and dairy products

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Foods Carbohydrates per 100 g Glycemic index Milk 5 g low Natural yogurt 4 g low Skimmed milk 4 g low Cheese 0 g (excluding processed cheese: 6 g) low Fiordilatte ice cream 21 g medium Fruit yogurt 16 g medium

Carbohydrate table: meat and fish

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Foods Carbohydrates per 100 g Glycemic index Meat 0 g low Innards 3-5 g low Fish 0 g low Seafood 0-5 g low Fish sticks 15 g medium Cutlet 14 g medium Hot dog 26 g medium

Carbohydrate table: sweets and snacks

Foods Carbohydrates per 100 g Glycemic index Dark chocolate (70% bitter cocoa) 35 g low Milk chocolate 54 g medium Ice-cream 21 g medium Candies 95 g tall Licorice 86 g tall Gummy candies 78 g tall Chocolate cookies 67 g tall Marzipan 57 g tall Popcorn 68 g tall Chips 45 g tall Sugar 100 g tall

Important note: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit over the long term and to achieve or maintain the right weight for your build.

For more information on carbohydrates, consult the Humanitas website.