Name	GI	GL
	Apricot	34	3.8
	Avocado	10	0.9
	Agave (syrup)	15	11.4
	Quince (canned / jelly without sugar)	40	3.8
	Quince (fresh fruit)	35	3.4
	Cherry plum	25	0.0
	Amaranth seeds (unprepared)	35	19.9
	Pineapple Juice (unsweetened)	50	6.8
	Orange (fresh fruit)	35	4.1
	Orange juice (freshly squeezed and sugar free)	45	4.8
	Peanut	15	2.4
	Peanuts (Dry Roasted)	15	2.3
	Peanut Butter (Sugar Free)	25	7.0
	Peanut Oil (Sugar Free)	40	8.6
	Artichoke	20	1.2
	Acerola, Barbados Cherry (fresh)	20	0.1
	Basil	5	0.1
	Eggplant	20	1.7
	Eggplant Caviar	40	5.3
	Balsamic vinegar	5	2.8
	Banana	48	10.1
	Dessert Banana (Green)	45	15.7
	Platano (raw)	45	14.4
	Bananas (Dried)	48	42.4
	Mutton (Lamb)	0	0.0
	Boiled lamb	0	0.0
	Muesli Bar, Gluten Free	50	37.1
	White corn, sweet corn, frozen corn	55	10.4
	White almond paste / puree (without sweeteners)	35	16.7
	White beans	35	21.4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	White beans (boiled)	33	8.3
	White chocolate	44	26.0
	Buckwheat pancakes	40	3.6
	Soybeans	15	4.5
	Beans, fava (raw)	40	7.2
	Broccoli	15	0.5
	Broccoli (cooked)	45	3.1
	Brussels sprouts (fresh)	15	1.1
	Bulgur	55	10.2
	Vanilla	5	3.3
	Durum wheat vermicelli	35	8.1
	Soy vermicelli	30	24.6
	Ham, sliced, sausages	0	0.0
	Grapes, green (raw)	45	5.4
	Grapes, red (raw)	45	8.1
	Grape Juice (unsweetened)	45	6.9
	Cherry (sweet, fresh)	25	4.0
	Beef (steak, etc.)	0	0.0
	Boiled lean beef	0	0.0
	Boiled beef tongue	0	0.0
	Beef brains	0	0.0
	Roast beef liver	50	0.0
	Blueberry	25	2.0
	Peas (green, fresh)	35	4.5
	Peas (frozen, boiled)	51	4.6
	Green peas (canned)	45	2.9
	Green peas	15	1.5
	Mustard (with sugar)	55	5.9

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Dijon mustard	35	3.3
	Pomegranate (fresh)	35	6.7
	Grapefruit	22	0.0
	Canned Grapefruit	47	4.3
	Pomelo, sheddock (fresh)	25	2.0
	Grapefruit juice (unsweetened)	45	2.7
	Walnuts	15	1.1
	Buckwheat	50	22.0
	Mushrooms	15	0.8
	Mushrooms (cooked)	36	1.9
	Pear (fresh fruit)	30	4.7
	Melon pear (pepino)	40	8.0
	Canned pears	55	8.6
	Pears (dried)	43	26.9
	Goose fat	0	0.0
	Goose	0	0.0
	Jam	51	47.5
	Wild rice	45	33.8
	Yeast	35	6.3
	Brewer’s yeast	35	0.0
	Blackberry (fresh berry)	25	2.5
	Yellow gooseberry	15	1.8
	Acorns	25	10.3
	Fat (animal / vegetable)	0	0.0
	Grains (sprouted)	15	6.2
	Coffee beans	50	0.1
	Energy bar (sugar free)	50	23.4
	Cereals, whole (sugar free)	45	27.3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Ginger	15	0.6
	Turkey	0	0.0
	Turkey (boiled)	0	0.0
	Fig (fresh)	35	6.7
	Fig (dried)	50	28.9
	Yogurt	35	1.6
	Yogurt 1.5% natural	35	0.5
	Sweet yogurt	52	4.7
	Soy yogurt (natural)	20	1.6
	Fruit yogurt	52	1.5
	Fat-free yogurt	33	2.5
	Squash	15	0.7
	Cocoa Powder (Sugar Free)	20	4.4
	Kamut, Egyptian Wheat (cooked)	40	25.4
	Capellini (pasta)	45	32.9
	Capers	20	0.8
	White cabbage	15	0.9
	Brussels sprouts	15	0.3
	Sauerkraut	15	0.8
	Cauliflower	15	0.8
	Buckwheat porridge	40	12.4
	Pine nuts	15	2.9
	Ketchup	55	14.0
	Kefir (1% fat)	31	1.2
	Kefir (regular)	36	1.4
	Kefir low-fat	25	0.0
	Cashew nuts	25	3.1
	Cashew nuts (salted)	22	6.6

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Kiwi	50	7.3
	Quinoa (unprepared)	40	22.8
	Quinoa (cooked)	35	7.3
	Chinese noodles	35	23.4
	Maple syrup	55	36.9
	Strawberries (fresh berries)	25	1.9
	Strawberry Jam (Low Sugar)	51	31.1
	Cranberries (fresh)	45	5.5
	Cranberry Juice (unsweetened)	50	7.3
	Goat milk	24	1.1
	Coconut	45	0.8
	Coconut milk (raw)	40	1.1
	Coconut Sugar	35	1.8
	Cooked sausage	34	9.5
	Kohlrabi	20	2.1
	Hemp seed (peeled)	4	0.3
	Chocolate candy with sweeteners	23	8.2
	Cinnamon	5	2.9
	Pickled Cucumber	15	0.7
	Pork cutlets	50	9.8
	Red caviar	0	0.0
	Rabbit	0	0.0
	Rabbit (fried)	0	0.0
	Barley groats	25	15.8
	Fresh corn	35	1.8
	Sesame	35	8.1
	Sesame paste, tahini	40	4.9
	Sesame seed	35	4.3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Dried apricots	35	21.2
	Boiled chicken breast	0	0.0
	Chicken	0	0.0
	Chicken (fried)	0	0.0
	Carob (carob powder)	15	11.7
	Lasagna	47	7.0
	Instant noodles	52	29.5
	Orache	53	34.0
	Linen	35	9.7
	Hazelnuts	25	2.5
	Lemon (Fresh Fruit)	20	0.6
	Lemon juice (unsweetened)	20	0.6
	Lettuce (fresh)	15	0.5
	Lychee (fresh fruit)	50	7.6
	Lotus (root powder)	33	4.1
	Onion (fresh)	15	1.6
	Leek	15	1.2
	Shallot	15	2.5
	Peeled peas (fresh)	25	15.0
	Flaxseed	35	0.6
	Lupine	15	6.1
	Mayonnaise (homemade)	0	0.0
	Whole Wheat Pasta	40	10.6
	Pasta	50	15.4
	Pasta (from durum wheat)	50	11.6
	Buckwheat Pasta	40	28.4
	Macaroons, Coconut Flour	32	18.1
	Poppy seed	35	9.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Raspberries (fresh berries)	25	3.0
	Mandarin	30	3.9
	Tangerine (canned)	47	4.2
	Cassava (bitter, sweet)	55	20.9
	Passion fruit	30	6.9
	Margarine	0	0.0
	Marmalade (sugar free)	30	22.2
	Black olives	15	4.8
	Butter	0	0.0
	Mung Bean Mung	25	15.8
	Almond	15	1.9
	Almond paste (sugar free)	35	15.1
	Almond oil	25	0.0
	Almond milk	30	3.9
	Milk	31	1.6
	Coconut Milk	40	1.1
	Natural milk	32	1.3
	Skim milk	27	0.1
	Soya milk	30	1.8
	Chocolate milk	34	3.7
	Skim milk	31	1.5
	Whole milk	34	1.6
	Milk chocolate	49	28.9
	Seafood (oysters, shrimp, mussels, etc.)	0	0.0
	Carrot Juice (unsweetened)	40	2.6
	Carrot (fresh)	30	2.0
	Ice cream (with fructose)	35	9.4
	Soya milk ice cream	35	6.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Ice cream (skim, vanilla)	46	13.8
	Cloudberry (fresh berries)	25	1.7
	Buckwheat flour	40	28.2
	Kamut flour	45	32.4
	Quinoa flour	40	22.9
	Spelled flour	45	30.5
	Chickpea flour	35	23.1
	Whole grain rye flour	45	28.9
	Soya flour	25	4.5
	Medlar japanese plum	55	5.7
	Muesli (sugar free)	50	23.6
	Palm pulp	20	1.2
	Nectarine (fresh fruit)	35	4.1
	Chickpeas	10	6.1
	Chickpeas (canned)	35	6.8
	Skim cheese	30	0.4
	Sea buckthorn	30	0.8
	Vegetable soup	40	2.5
	Oat flour	25	3.0
	Cucumber	15	0.4
	Dill pickles	15	0.2
	Plain / Spotted Beans (Fresh)	35	5.9
	Olives	15	0.9
	Olive oil	0	0.0
	Omelette	49	7.3
	Prickly pear (fresh fruit)	35	3.4
	Oregano	5	3.2
	Walnut	15	2.1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

	Hazelnut	15	2.5
	Pine nuts	15	1.9
	Cashew nuts	15	4.5
	Nuts (mix with raisins)	21	9.8
	Bran (wheat, oat)	15	6.8
	Wholemeal Pasta	50	32.1
	Whole grain pasta made by al dente	40	14.6
	Chinese cabbage	20	0.4
	Pepino, melon pear	40	8.0
	Sweet pepper	15	0.8
	Chilli	15	1.4
	Chilli Green (Fresh)	15	1.2
	Perlovka	25	18.4
	Peach (canned in syrup)	55	8.1
	Peach (fresh fruit)	35	4.0
	Dried Peaches	35	20.2
	Shortbread Cookies (Integral Flour, Sugar Free)	40	17.2
	Pesto (sauce)	15	0.9
	Motley beans, borlotti, roman beans	35	12.4
	Parsley	15	0.9
	Parsley (cooked)	52	3.3
	Cookies (whole grain flour, sugar free)	50	23.4
	Butter cookies (flour, butter, sugar)	55	29.1
	Oatmeal cookies	55	39.5
	Multi Grain Cookies	51	33.2
	Banana pie	47	17.1
	Plantano (Raw)	45	13.6
	Sunflower (seeds)	35	7.0

 

 

 

 

 

 

 

 

 

 

	Spelled wheat	40	24.5
	Pomelo	30	3.0
	Tomatoes (fresh)	30	1.1
	Popcorn	55	40.7
	Kidneys (braised)	0	0.0
	Yogurt	32	1.3
	Spices (cinnamon)	5	4.0
	Whole Grain Wheat	45	26.8
	Wheat flakes	45	27.4
	Passion fruit, granadilla (fresh)	30	4.0
	Ravioli (from durum wheat)	40	11.6
	Crustaceans (lobster, crab, spiny lobster)	5	0.1
	Vegetable fat	0	0.0
	Ratatouille	20	1.0
	Rhubarb	15	0.4
	Radish	15	0.5
	Turnip (raw)	30	1.9
	Rye flour (medium grinding)	50	27.9
	Rye flakes	45	37.2
	Basmati Rice	50	37.5
	Unpeeled Basmati Rice	45	16.2
	Wild rice (black)	35	7.3
	Brown rice	50	36.5
	Red rice	55	38.8
	Bamboo sprouts	20	1.0
	Lentil sprouts	25	5.5
	Fish (salmon, tuna, etc.)	0	0.0
	Salad (“iceberg”, leaf, arugula, etc.)	15	0.3

	Fat	0	0.0
	Sausages	30	0.6
	Sweet corn	48	8.9
	Beetroot (fresh)	30	2.6
	Beetroot	15	0.6
	Fried pork	0	0.0
	Fat Pork	0	0.0
	Grilled pork	0	0.0
	Lean pork	0	0.0
	Celery (fresh)	15	0.3
	Seeds (pumpkin)	25	13.5
	Chia Seeds (Dried)	30	12.6
	Dry cider	40	11.6
	Corn syrup	15	11.7
	Chicory Syrup	55	5.2
	Scorzonera (Kozelec)	30	0.3
	Sweet pepper (red, green), paprika	15	1.0
	Cream	0	0.0
	Cream (18%)	33	1.3
	Cream (30%)	0	0.0
	Cream (10%)	30	3.0
	Butter (high fat)	14	0.1
	Plums (fresh)	35	3.9
	Sour cream	0	0.0
	Red currant (fresh berry)	25	1.9
	Black currant (fresh berry)	15	1.1
	Soya cream	20	12.9
	Soy sauce	20	1.0

	Pineapple juice (sugar free)	50	6.4
	Grape juice (sugar free)	55	9.3
	Grapefruit juice (sugar free)	45	4.5
	Pear juice	50	5.5
	Cranberry juice (sugar free)	50	7.3
	Tomato juice	35	1.5
	Apple juice (sugar free)	50	5.7
	Orange juice	48	4.8
	Apple juice	41	4.5
	Salted cucumbers	15	0.3
	Sorbet (sugar free)	40	4.8
	Sausages	28	6.7
	Soybean	15	4.5
	Spaghetti (well cooked)	55	12.8
	Whole Grain Spaghetti	40	10.6
	Spaghetti al dente	45	21.5
	Spaghetti bolognese	52	9.9
	Asparagus	15	0.6
	Stevia	0	0.0
	String Beans (Fresh)	30	1.1
	Lentil soup puree	44	6.6
	Soup with chicken and mushrooms	46	0.7
	Surimi (minced fish in crab sticks)	50	3.4
	Sushi	55	11.6
	Sushi, salmon	48	7.3
	Cheese (Mozzarella, pressed cottage cheese, etc.)	0	0.0
	Tofu cheese	15	0.6
	Chees Feta	30	1.2

	Tagliatelle (well cooked)	55	34.8
	Tangerines, tangerines, satsuma (fresh)	30	3.9
	Taro	48	12.7
	Tahin	40	8.4
	Cottage cheese	30	0.8
	Cottage cheese 9% fat	30	2.7
	Low-fat cottage cheese	30	0.3
	Curd	45	10.3
	Veal	0	0.0
	Boiled veal	0	0.0
	Tempeh	15	1.4
	Caraway	5	0.6
	Mashed Tomato	35	3.1
	Tomato sauce (natural, sugar free)	35	1.3
	Tomato soup	38	2.7
	Tomatoes	30	1.1
	Tomatoes (dried)	35	10.2
	Jerusalem artichoke (fresh)	50	6.4
	Tortilla, White Corn	49	23.1
	Tofu, bean curd	15	0.1
	Turnip, turnip (fresh)	30	1.8
	Dill (fresh)	25	1.6
	Vinegar	15	0.0
	Urad bean (steamed)	43	27.1
	Roast duck	0	0.0
	Duck	0	0.0
	Falafel (from beans, fava)	40	8.4
	Azuki Beans	35	22.0

	White beans	35	22.4
	Green beans	30	2.1
	Red beans	35	18.4
	Fennel	15	1.1
	Fettuccine	32	21.6
	Physalis	15	0.6
	Dried dates	40	27.7
	Pistachios	15	4.2
	Fructose	20	20.0
	Foie gras, goose liver paste (canned)	0	0.0
	Bread (oatmeal)	47	19.2
	Buckwheat bread	50	22.9
	Germinated bread	35	12.7
	Wholemeal bread	40	15.9
	Pumpernickel Bread	45	21.6
	Pumpkin bread	40	17.0
	Fruit bread	47	24.4
	Horseradish	10	1.1
	Hummus	25	3.5
	Persimmon, persimmon eastern (fresh)	50	7.7
	Cauliflower (fresh)	15	0.8
	Braised Cauliflower	15	0.0
	Whole Grain (Rye)	34	19.0
	Whole milk 3%	27	1.2
	Chicory	15	0.6
	Chicory (drink)	40	1.1
	Zucchini	15	0.5
	Chickens	0	0.0

	Chayote (Mexican cucumber), mashed from it	50	2.3
	Cheddar	0	0.0
	Sweet cherry	25	0.1
	Blueberries	53	4.0
	Prunes	40	25.6
	Dark Chocolate (with 85% Cocoa Content)	20	9.6
	Garlic	30	9.0
	Lentils (yellow)	30	19.6
	Lentils (green)	25	12.5
	Lentil soup	30	2.4
	Chips, corn, salted	42	25.6
	Chocolate	49	29.9
	Chocolate (+ 70% cocoa)	25	9.0
	Dark chocolate	23	13.8
	Spinach	15	0.3
	Sorrel	15	0.0
	Sherbet	50	27.6
	Endive	15	0.0
	Dried apples	35	20.6
	An Apple	36	5.0
	Applesauce (unsweetened)	35	4.0
	Apple cider (brut)	40	0.0
	Apple Juice (unsweetened)	40	4.9
	Goji berries	25	13.3
	Egg	0	0.0
	Barley flour	30	16.8

*Glycemic Load = Glycemic Index x Net Carbs /100.

ทบทวนวันที่

โดย นายแพทย์ ประพันธ์ ปลื้มภาณุภัทร อายุรแพทย์,แพทย์เวชศาสตร์ครอบครัว

• สุขภาพดี
• การออกกำลังกาย
• การตรวจสุขภาพ
• สุขภาพจิต
• อาการของโรคสำคัญ
• อาหารสุขภาพ
• อาหารห้าหมู่
• อาหารไขมัน
• อาหารประเภทแป้ง
• อาหารประเภทโปรตีน
• เครื่องดื่ม
• เกลือแร่
• วิตามิน
• น้ำตาล
• เกลือและสุขภาพ
• อาหารจานสุขภาพ
• อาหารป้องกันโรค
• สุขภาพช่องปาก
• เรื่องเกี่ยวกับอาหาร