Mide qué tan rápido un alimento eleva la glucosa en sangre en comparación con la glucosa pura (que tiene IG = 100).
Mide el impacto real teniendo en cuenta la cantidad de carbohidratos. Se calcula como:
𝐶𝐺 = 𝐼𝐺 × gramos de carbohidratos / 100g
| Alimento | Carbohidratos (g/100g) | Índice Glucémico (IG) | Carga Glucémica (CG) |
|---|---|---|---|
| Arroz blanco cocido | 28 | 73 | 20 |
| Arroz integral cocido | 23 | 68 | 16 |
| Fideos cocidos | 25 | 49 | 12 |
| Fideo integral cocido | 23 | 42 | 10 |
| Papas hervidas | 20 | 78 | 16 |
| Papas fritas | 35 | 75 | 26 |
| Batata cocida | 20 | 61 | 12 |
| Lentejas cocidas | 20 | 29 | 6 |
| Porotos cocidos | 20 | 38 | 7 |
| Zapallo | 7 | 75 | 5 |
| Zanahoria cruda | 10 | 35 | 3 |
| Pepino | 4 | 15 | 1 |
| Lechuga | 2 | 15 | 0 |
| Tomate | 4 | 30 | 1 |
| Banana | 23 | 52 | 12 |
| Manzana | 14 | 38 | 5 |
| Pera | 15 | 38 | 6 |
| Mandarina | 12 | 42 | 5 |
| Limón | 9 | 20 | 2 |
| Palta (Aguacate) | 9 | 10 | 1 |
| Nueces | 14 | 15 | 2 |
| Almendras | 22 | 15 | 3 |
| Avellanas | 17 | 15 | 2 |
| Pasas de uva | 79 | 64 | 51 |
| Gaseosa cola | 11 | 63 | 7 |
| Jugo en polvo | 10 | 65 | 7 |
| Leche | 5 | 27 | 1 |
| Huevo | 1 | 0 | 0 |
| Carne vacuna | 0 | 0 | 0 |
| Milanesa de carne | 10 | 50 | 5 |
| Bife de carne | 0 | 0 | 0 |
| Bife de pollo | 0 | 0 | 0 |
| Bife de cerdo | 0 | 0 | 0 |
| Queso | 1 | 0 | 0 |
| Queso (promedio) | 1 | 0 | 0 |
| Jamón crudo | 0 | 0 | 0 |
| Jamón cocido | 1 | 0 | 0 |
| Galletas dulces | 70 | 77 | 54 |
| Galletas saladas | 60 | 70 | 42 |
| Pan bollo | 50 | 70 | 35 |
| Pan de salvado | 45 | 65 | 29 |
| Pan integral | 40 | 65 | 26 |
| Tostadas de pan blanco | 70 | 75 | 53 |
| Tortilla a la parrilla | 30 | 55 | 17 |
| Pan tira | 50 | 70 | 35 |
| Brócoli | 7 | 15 | 1 |
| Coliflor | 5 | 15 | 1 |
| Repollo | 6 | 15 | 1 |
| Berenjena | 6 | 15 | 1 |
| Espárragos | 4 | 15 | 1 |
| Cebolla | 9 | 15 | 1 |
| Ajo | 33 | 30 | 10 |
| Pimiento rojo | 6 | 15 | 1 |
| Pimiento amarillo | 6 | 15 | 1 |
| Pimiento verde | 6 | 15 | 1 |
| Espinaca | 4 | 15 | 1 |
| Champiñón | 3 | 10 | 0 |
| Remolacha | 10 | 64 | 6 |
| Apio | 3 | 15 | 0 |
| Acelga | 3 | 15 | 0 |
| Alcachofa | 11 | 20 | 2 |
| Guisantes | 14 | 39 | 5 |
| Habas | 20 | 40 | 8 |
| Chaucha | 7 | 15 | 1 |
| Puerro | 14 | 15 | 2 |
| Garbanzos | 27 | 28 | 8 |
| Maní | 16 | 14 | 2 |
| Frijoles | 22 | 38 | 8 |
| Soja | 30 | 18 | 5 |
| Avena | 60 | 55 | 33 |