Ngaphezu kwalokho, ukuze ungadli ukudla okungaqukethe ushukela, abanesifo sikashukela nabo baqapha inkomba yokudla kwe-glycemic. Vele, lokhu akumangazi, ngoba le nkomba ihlobene ngqo nokukhishwa kukashukela egazini. Kulula kakhulu ukucabangela le nkomba uma kukhona itafula lenkomba ye-glycemic yokudla kwabanesifo sikashukela esiseduze. Ukuze kube lula, ahlukaniswe kuphela ngezigaba kanye nenkomba ye-GI, kepha futhi "ngosayizi": kusuka phezulu kuye phansi.
| Ukwahlukanisa | Igama | Isibonisi se-GI |
| Ithebula le-High Glycemic Index Food Food (70-100) | ||
| Amaswidi | Amakhekhe | 85 |
| Ipapa elimnandi | 85 | |
| I-Muesli enamagilebhisi omisiwe namantongomane | 80 | |
| Ama-waffles angenashukela | 75 | |
| Ushokoledi wobisi | 70 | |
| Iziphuzo ezinamakhemikhali | 70 | |
| Imikhiqizo yesinkwa nenhlama | Isinkwa esimhlophe | 100 |
| Ikhekhe elimnandi | 95 | |
| Isinkwa Sama-Gluten | 90 | |
| IHamburger rolls | 85 | |
| Cracker | 80 | |
| Ama-donuts | 76 | |
| I-Baguette | 75 | |
| ICroissant | 70 | |
| Okususelwa ku-Sugar | Ishukela | 100 |
| Ushukela omhlophe | 70 | |
| Ushukela onsundu | 70 | |
| Izinhlamvu nezitsha ezivela kubo | Irayisi elimhlophe | 90 |
| Ilayisi lebisi lepudding | 85 | |
| Ubisi irayisi iphalishi | 80 | |
| Amabele | 71 | |
| I-vermicelli kakolweni ethambile | 70 | |
| Ibhali lePearl | 70 | |
| Umzala | 70 | |
| USemolina | 70 | |
| Izithelo | Izinsuku | 110 |
| Amajingijolo | 99 | |
| Amabhilikosi | 91 | |
| Ikhabe | 74 | |
| Imifino | Amazambane abhakiwe | 95 |
| Amazambane othosiwe | 95 | |
| Amazambane casserole | 95 | |
| Izaqathe ezibilisiwe | 85 | |
| Amazambane acubuziwe | 83 | |
| Ithanga | 75 | |
| Ithebula lokudla elinenkomba emaphakathi ye-glycemic (50-69) | ||
| Amaswidi | I-Jam | 65 |
| UMarmalade | 65 | |
| IMarshmallow | 65 | |
| Omisiwe | 65 | |
| usiraphu we-maple | 65 | |
| I-Sorbet | 65 | |
| I-ayisikhilimu (enoshukela ongeziwe) | 60 | |
| Isinkwa esifushane | 55 | |
| Isinkwa nenhlama nemikhiqizo kakolweni | U-Flour kakulweni | 69 |
| Isinkwa semvubelo emnyama | 65 | |
| Irayi nesinkwa sokudla okusanhlamvu | 65 | |
| Amapancake | 63 | |
| I-Pizza "Margarita" | 61 | |
| I-Lasagna | 60 | |
| I-pita yesi-Arabhu | 57 | |
| Spaghetti | 55 | |
| Izithelo | Uphayinaphu omusha | 66 |
| Uphayinaphu osekheniwe | 65 | |
| Ibhanana | 60 | |
| I-Melon | 60 | |
| UPapaya usha | 59 | |
| Peaches okheniwe | 55 | |
| i-Mango | 50 | |
| I-Persimmon | 50 | |
| ikiwi | 50 | |
| Izinhlamvu nokusanhlamvu | I-oatmeal esheshayo | 66 |
| Muesli noshukela | 65 | |
| Irayisi okusanhlamvu ende | 60 | |
| I-oatmeal | 60 | |
| IBulgur | 50 | |
| Iziphuzo | ijusi yewolintshi | 65 |
| I-compote yezithelo ezomile | 59 | |
| Ijusi lamagilebhisi (Ishukela lamahhala) | 53 | |
| Ijusi leCranberry (Ishukela Mahhala) | 50 | |
| Ujusi Wamaphayinaphu Ophuma Mahhala | 50 | |
| Ijusi le-Apple (elingenashukela) | 50 | |
| Isithombo sebhitrudi esithungiwe | 65 | |
| Imifino | Amazambane ejacket | 65 |
| Ubhatata | 64 | |
| Imifino ekheniwe | 64 | |
| Ipheya lobumba | 50 | |
| Izoso | Imayonnaise yezimboni | 60 |
| I-Ketchup | 55 | |
| Isinaphi | 55 | |
| Imikhiqizo yobisi | Ibhotela | 55 |
| Ukhilimu omuncu 20% wamafutha | 55 | |
| Inyama nenhlanzi | Izinhlanzi ezisikiwe | 50 |
| Isibindi senkomo ethosiwe | 50 | |
| Ithebula Lokudla Eliphansi le-GI (0-49) | ||
| Izithelo | I-Cranberry | 47 |
| Amagilebhisi | 44 | |
| Amabhilikosi omisiwe, ama-Prunes | 40 | |
| I-Apple, i-orange, i-quince | 35 | |
| Ipomegranati, ipentshisi | 34 | |
| Ibhilikosi, isithelo samagilebhisi, ipheya, umpe, i-tangerine | 34 | |
| I-Blackberry | 29 | |
| Ama-cherry, ama-raspberries, ama-currants abomvu | 23 | |
| Strawberry zasendle-sitrobheli | 20 | |
| Imifino | Uphizi okheniwe oluhlaza okheniwe | 45 |
| Chickpeas, utamatisi omisiwe, uphizi oluhlaza | 35 | |
| Ubhontshisi | 34 | |
| Ama-lentile ansundu, ubhontshisi oluhlaza, ugarlic, izaqathe, ama-beet, udali ophuzi | 30 | |
| Amalenti aluhlaza, ubhontshisi wegolide, imbewu yamathanga | 25 | |
| I-artichoke, isitshalo seqanda | 20 | |
| Broccoli, iklabishi, amahlumela eBrussels, ukholifulawa, upelepele, ikhukhamba, | 15 | |
| Isaladi leqabunga | 9 | |
| Iparsley, i-basil, i-vanillin, isinamoni, i-oregano | 5 | |
| Izinhlamvu | Irayisi elinsundu | 45 |
| I-Buckwheat | 40 | |
| Irayisi lasendle (elimnyama) | 35 | |
| Imikhiqizo yobisi | I-Curd | 45 |
| I-yogurt yemvelo enamafutha aphansi | 35 | |
| Cream amafutha ayi-10% | 30 | |
| I-cottage shizi engenamafutha | 30 | |
| Ubisi | 30 | |
| I-kefir enamafutha aphansi | 25 | |
| Imikhiqizo yesinkwa nokolweni | Isinkwa sesinkwa sonke | 45 |
| I-pasta ephekwe nge-dente | 40 | |
| Ama-noodle amaShayina ne-vermicelli | 35 | |
| Iziphuzo | Ijusi Lamagilebhisi (Mahhala Ushukela) | 45 |
| Ijusi lesanqante (elingenashukela) | 40 | |
| I-compote (engenashukela) | 34 | |
| Utamatisi ujusi | 33 | |
| Amaswidi | I-Fructose Ice Cream | 35 |
| Ujamu (awunashukela) | 30 | |
| Ushokoledi obabayo (ngaphezulu kuka-70% kakhokho) | 30 | |
| Amantongomane Amabhotela | 20 | |
Ungalanda ispredishithi esigcwele ukuze ukwazi ukusisebenzisa njalo lapha.
