IG conform site Montignac

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%20Montignac%29
Alimente c IG mic
IG!"#$0 IG !$" IG!20 IG!2"
%tet " Migdale $" Aga&e 'sirop de ( 20 )inte &erde 2"
Condimente (piper,
patrunjel,
scortisoara etc) 5
*arate'de gra+secara(
$"
Iart din soia 'natr(
20
,ire de migdale
complet+
fara -ahar
2"
Crustacee langusta,
Homar,crab) 5
*of $" .inete 20 Ma-are scata 2"
A&ocado $0 /oia $" /os tamari # fara
-ahar sa
indlcitori
20
,ire de alone
intregi fara
-ahar 2"
/alata &erde $" Mladite de bambs
'posse de
bamboo( 20
%r- 0Monde0 2"
1idichi $" Ghi&eci 2 20 ,ire de arahide
fara -ahar
2"
1barba $" 3rcto-a 20 Mre 2"
Ardei $" /mantana din soia
'so4a
cisine( 20
3asole mngo 'soia
&erde( 2"
,dra de rosco&e $" /c de lamaie 20 5ms de nat 2"
,ra- $" 6iocolata neagra 7
8"% cacao
20
6apsni proaspete
2"
3istic $" Inima de palmier
20
/eminte de
do&leac 2"
1
Ardei $" 6acao pdra 'fara
-ahar( 20
6oaca-e rosii 2"
/eminte de pin $" 6irese de Antile
'acerola+
frct e8otic(
20
3asole flageolet 2"
,esto $" Anghinare 20 3ragi+ frcte
,h9salis ' n frct e8otic( $" .inete 20 poaspete 2"
Masline $" 6iocolata
neagra7:0%
cacao 2"
Macris $" 3aina de soia 2"
Alne de ca4o 'noi8 de ca4o ( $" Afine 2"
6eapa $" 6irese 2"
;ci $"
Alne de padre $"
3asole &arietatea 0coco0 $"
)pin 'seminte de
lapins albs+ mai
i se -ice si
cafelta( $"
/eminte germinate $"
6oaca-e negre $"
Ghimbir $"
Marar $"
Andi&e $"
/panac $"
2
<o&lecei $"
=salote 'n fel de
ceapa($"
6astra&eti $"
castra&eti cornison $"
.ar-a $"
.ar-a de br8elles $"
6onopida $"
.ar-a mrata $"
6iperci $"
Germeni de gra+de soia $"
Arahide $"
*elina 'tlpina( $"
>roccoli $"
>lette+bette 'ca spanacl+
planta
mediteraneana( $"
/paranghel $"
IG!30 IG!35
Rosii 30 Iaurt de soia, aromat 35
3
Fidea de soia 30 Iaurt natur ** 35
Naut 30 Fidea de grau dur 35
Radacina de patrunjel,albitura 30
Pomelo(fruct proaspat) grepfrut 30
asa fibre (!"#) 35
Pere proaspete 30 Rosii uscate 35
$armelada,fara %a&ar 30 'eminte de floarea soarelui 35
Nap,crud 30 (re% salbatic 35
)inte galbena 30 'os de rosii, bulion (de rosii) fara %a&ar 35
$andarine,clementine 30 Piure de migdale albe (fara %a&ar) 35
)apte (smantanit,sau nu) 30 *uinoa 35
)inte bruna 30 $ere uscate 35
)apte de migdale 30 Prune proaspete 35
)apte pudra,proaspat ** 30 +ompot de mere 35
lapte de soia 30 $ere proaspete 35
)apte de o,a% (nefiert) 30 $a%are proaspata 35
Fructul pasiunii(nmaracuia) 30 Naut (conser,a) 35
Fasole ,erde 30 Paine din cereale germinate 35
-ulceata (fara %a&ar) 30 Piersici (fructe proaspete) 35
.ran%a alba ** nescursa 30 $ustar 35
'fecla cruda 30 Portocale (fructe proaspete) 35
$orco,i cru%i 30 'eminte de in, susan,mac 35
+aise proaspete 30 Porumb ancestral (indian) 35
/sturoi 30 -rojdie de bere 35
'uc de rosii 0bulion fara %a&ar 35
Fasole uscata rosie 35
Fasole uscata alba (tip cannelloni 1) 35
Fasole uscata neaga 35
Fasole uscata mica,rosie (ad%u2i) 35
Fasole uscata pestrita (borlotti) 35
'moc&ine proaspete 35
3ranade proaspete 35
3ulia 35
Falafel (din naut) 35
Faina de naut 35
+ompot,piure de fructe 35
Ing&etata cu fructo%a 35
4elina rasa cruda (remoulade) 35
3utui proaspete 35
Nectarine proaspete 35
Ia&nie (cassoulet 5 mancare u%itata in Franta
din fasole uscata si carne) 35
6marant 35
4
Pomme cannelle (fruct e7otic) 35
Alimente c IG medi
IG!"0 IG!"5 IG!50
'pag&ete al dente (fierte 5
min) "0
'os de rosii, bulion de rosii
(sauce tomate, coulis de
tomate) cu %a&ar "5
4opinambopur, artic&aut de
jerusalem 50
5risca+ gra negr'integral+
faina sa paine( 40
'ecara (integrala,faina sau
paine) "5
asa leger 50
'orbet (fara %a&ar) "0 'trugure,fruct proaspat "5 (re% complet brun 50
Piure de susan ta&in "0 (re% basmati complet "5 'urimi 50
'able (faina integrala, fara
%a&ar) "0
$a%are (la cutie) "5 Paste comlete (grau integral)
50
Prune uscate "0 Pilpil (de grau) "5 (re% basmati long 50
Pumpernic2el "0 Paine de 8amut 9"5 Paine :peutre 50
Paste integale (al dente) "0 Paine prajita, faina integrala +artofi dulci 50
Pepino (pepenele para) "0 Nuci de cocos "5 $uesli (fara %a&ar) 50
Paine ;00# integrala din maia
naturala "0
'uc de grepfrut (fara %a&ar) "5 Paine cu <uinoa (cca =5#
<uinoa) 50
Paine a%>me (faina integala) 'uc de portocale (fara %a&ar ) $acaroane (grau dur) 50
)acto%a "0 Faina de farro (integrala)"5 $ango (fruct proaspat) 50
)apte de cocos "0 Faina de 2amut (integrala) "5 8i?i * 50
@eleu de gutui (fara %a&ar) "0 +ereale complete (fara %a&ar) )itc&i (fruct e7otic,proaspat)
Fasole rosie (cutie) "0 +uscus integral (gris integral ) 8a2i (fuct e7otic)50
'moc&ine uscate "0 .ulgur complet (grau, fiert) "5 'uc de ananas (fara %a&ar) 50
Fulgi de o,a% (ne fierti) "0 +apellini ( paste) "5 'uc de mere (fara %a&ar) 50
Farro "0 .are de ciocolata (fara %a&ar,
tip $ontignac) "5
'uc de afine(merisor) rosii
(fara %a&ar) 50
Fe,e(crude) "0 3rau (faina integrala) +&a>ote, c&ristop&ine (piure
de) 50
Falafel (fe,e) &aba "0 3rau (tip :bl>) "5 6ll .ran (marca de cereale) 50
Faina de <uinoa "0 .anane ,er%i "5 .are energetice de cereale
(fara %a&ar) 50
+idru brut "0 .anane plantain (crude) "5
:peutre (integral, faina sau
paine) "0
$erisoare rosii "5
/nt de ara&ide fara adaos de
%a&ar "0
6nanas (fructul proaspat) "5
+icoare (bautura) "0
5
+aise uscate "0
(,a% "0
Alimente c IG mare
IG!"" IG!?0 IG!?"
4agliatelle (bine fierte) 55 3ris de grau dur =0 4amarino (dulce) =5
'us&i 55 (re% de +amargue =0 'orbet (indulcit)=5
'pag&ete albe bine fierte 55 (re% lung =0 /tafide ?"
(re% rosu 55 Ra,ioli (grau dur) =0 'irop dAerable =5
,iersici 'ctie+ in sirop( 55 Pudra de ciocolata (indulcita) ,aine completa ?"
Nefle 55 ,i--a ?0 6artofi copti in coa4a
'apa/abr( ?"
Nutella 55 Porridge,fiertura din fulgi de
o,a% =0
,aine secara '@0%
secara ( ?"
$anioc (dulce) 55 (,omaltine =0 Pain bis (cu drojdie) =5
Mstar 'c -ahar adaogat( ,aine c lapte ?0 Paine cu ciocolata =5
$anioc (amer) 55 ,epene A ?0 Mesli 'c -ahar+ miere( ?"
8etc&up 55 )asagnes (grau dur) =0 $armelada (indulcita ) =5
/c de mango 'fara -ahar( $aione%a, industriala, cu
%a&ar =0
Mars+ /neaBers etc ?"
/c de strgri 'fara -ahar( Faina completa =0 Igname =5
.iscuiti 'ables (faina, unt,
%a&ar)
Inghetata clasica 'indlcita( ,ormb obisnit boabe
6aise 'ctie+ in sirop( ?0 Fructul de paine (fruit a pain)
(r% perlat =0 @eleu de gutui (indulcit) =5
>anana 'coapte( ?0 Faina semi completa =5
6scs+ gris ?"
+astane =5
-ulceata (indulcita ) =5
Ananas 'ctie( ?"
/fecla 'fiarta(A ?"
IG!:0 IG!:" IG!80 # $$0
Cahar brt/complet/integral <o&leac A :" 6artofi pire 80
4acos (tip de mancare
me7icana)B0
%re- c lapte 'indlcit( :" Fe,e (fierte) un fel de fasole C0
'pecial 8 (marca de cereale
tip 8ellogDs) B0
)asagne 'gra moale( :" 4apioca C5
6
Cahar alb '-aharo-a ( :0 ,epene ros A :" (re% pentru gatire rapida
(prefiert) C5
(re% alb standard B0 Gogosi+ co&rigi :" (re% soufflE, placinte de ore%
Rutabaga, nap( c&ou9na,et) B0 Gofra c -ahar :" ,astarnac A 8"
Ra,ioli 9 tip de paste fainoase
(grau moale) B0
-o,leac (di,erse) * B5
Risotto , pilaf B0 Floricele fara %a&ar C5
Mamaliga+ malai :0 ,aine foarte alba 'tip 5arr9Ds(
6artofi fierti fara coa4a :0 ,aine hambrger 8"
Paine a>me (faina alba) B0 Napi fierti * C5
Paine de ore% B0 $ai%ena (amidon de porumb)
*aietei 'gra moale( :0 Miere 8"
$elasa B0 )apte de ore% C5
$ei B0 Prajituri de ore% C5
3aina de pormb :0 Fulgi de porumb C5
3nocc&i (tip de paste
fainoase) B0
Faina de grau alb C5
6rmale :0 Morco&i'fierti(A 8"
6ornri tip croissant :0 *elina fiarta A 8"
6hips 'cartofi pra4iti( :0 6rro?root, &erbe au7 flec&es
arro?root C5
+ola, bauturi ga%oase, sodas
5sifon1 (tip coca9cola) B0
%re- gltinos 90
.riose B0 Paine alba fara gluten F0
+ereale rafinate indulcite B0 +artofi fulgi instant F0
.iscuit B0 6artofi la cptor 9"
Fiertura de faina de porumb
(mamaliga) B0
6artofi pra4iti 9"
.are de ciocolata (indulcite) 3aina de ore- 9"
,esmeti :0 Amidon de cartofi 9"
.ag&ete, paine alba B0 /irop de gra+ sirop de ore-
$00
>anana plantain 'coapte( :0 /irop de glco-a $00
6marant sufleu B0 Glco-a $00
6o&rigi :0 Amidon modificat $00
/irop de pormb $00
>ereA $$0
* +&iar daca au un I3 ridicat,aceste alimente au un continut in glucide pure foarte sca%ut (cca
5#) G+onsumul lor in cantitati normale ar trebui sa aiba deci un efect neglijabil asupra
glicemieiG
** Practic nu e7ista diferenta intre I39ul lactatelor nedegresate si cel al lactatelor cu (#
grasimeG *rebie stit de altfel ca lactatele+ desi a n IG foarte mic+ a n inde8 inslinic
7
ridicat.
*** 6ceste alimente nu contin glucide au deci un I3 5 (G
8