Njengoba wazi, inkomba ye-glycemic iyinkomba ehlobene ekhombisa ukuthi ama-carbohydrate ekudleni athinta kanjani ushintsho emazingeni kashukela egazini. Amakhabhohayidrethi ane-GI ephansi (kufika ku-55) ayamunca futhi amunce kancane, ngenxa yalokho abangela ukwanda okuncane nokuhamba kancane emazingeni kashukela. Vele, inkomba efanayo ithinta isilinganiso se-insulin.
Kuyiphutha ukucabanga ukuthi i-GI ibaluleke kuphela kwabanesifo sikashukela. Eqinisweni, le nkomba manje ibalulekile kubasubathi abaningi abaqapha indlela abadla ngayo. Kungakho kubalulekile ukuthi ungazi kuphela umkhiqizo we-KBZhU, kepha futhi ne-GI yawo. Noma kukhulunywa ngemifino, izithelo noma amajikijolo, asevele ethathwa njengokudla okunempilo nokulungile. Itafula lama-indices we-glycemic wezithelo, imifino kanye namajikijolo kuzosiza ukuqonda le nkinga.
| Igama lomkhiqizo | Inkomba yeGlycemic |
| Amabhilikosi asekheniwe | 91 |
| Amabhilikosi amasha | 20 |
| Amabhilikosi omisiwe | 30 |
| I-Cherry plum | 25 |
| Uphayinaphu | 65 |
| Orenji ngaphandle kwekhasi | 40 |
| Amawolintshi | 35 |
| Ikhabe | 70 |
| Isitshalo seqanda caviar | 40 |
| Isitshalo seqanda | 10 |
| Ubhanana | 60 |
| Ubhanana uluhlaza okotshani | 30 |
| I-currant emhlophe | 30 |
| Ubhontshisi wefula | 80 |
| Ubhontshisi omnyama | 30 |
| I-broccoli | 10 |
| I-Lingonberry | 43 |
| ISweden | 99 |
| Amahlumela eBrussels | 15 |
| Amagilebhisi | 44 |
| Amagilebhisi amhlophe | 60 |
| Isabella amagilebhisi | 65 |
| Amagilebhisi eKish-mish | 69 |
| Amagilebhisi abomvu | 69 |
| Amagilebhisi amnyama | 63 |
| okusamathunduluka | 49 |
| Ama-Cherry | 25 |
| Amajingijolo | 42 |
| Uphizi ophukile ochotshoziwe | 22 |
| Uphizi oluhlaza, womile | 35 |
| Uphizi oluhlaza | 35 |
| Uphizi oluhlaza okotshani | 48 |
| Uphizi oluhlaza, okusha | 40 |
| Uphizi waseTurkey | 30 |
| Uphizi osekheniwe | 41 |
| Garnet | 35 |
| Ihalananda elihlutshiwe | 30 |
| Isithelo segilebhisi | 22 |
| I-Grapefruit engenawo ikhasi | 25 |
| Amakhowe | 10 |
| Amakhowe anosawoti | 10 |
| Ipheya | 33 |
| I-Melon | 65 |
| Ikhabe ngaphandle kwekhasi | 45 |
| I-Blackberry | 25 |
| Amazambane athosiwe | 95 |
| Obhontshisi abaluhlaza okotshani | 40 |
| Upelepele oluhlaza | 10 |
| Imifino (iparsley, idill, ulethisi, isorrel) | 0-15 |
| ijikijolo | 34 |
| Izinhlamvu zikakolweni, zihlume | 63 |
| Izinhlamvu ze-Rye, zahluma | 34 |
| Omisiwe | 65 |
| Umkhiwane | 35 |
| I-Irga | 45 |
| I-Zucchini | 75 |
| I-zucchini ethosiwe | 75 |
| Umnkantsha ukhonjwe | 15 |
| I-squash caviar | 75 |
| I-cactus yaseMexico | 10 |
| Iklabishi elimhlophe | 15 |
| Isitshulu seklabishi elimhlophe | 15 |
| I-Sauerkraut | 15 |
| Iklabishi elisha | 10 |
| Ukholifulawa | 30 |
| Ukholifulawa obilisiwe | 15 |
| Amazambane (ngokushesha) | 70 |
| Amazambane abilisiwe | 65 |
| Amazambane othosiwe | 95 |
| Amazambane abilisiwe ngemifaniswano | 65 |
| Amazambane abhakiwe | 98 |
| Ubhatata (ubhatata) | 50 |
| amazambane athosiwe | 95 |
| Amazambane acubuziwe | 90 |
| Amazambane amazambane | 85 |
| ikiwi | 50 |
| ijikijolo | 32 |
| I-Cranberry | 20 |
| Ukhukhunathi | 45 |
| Imifino ekheniwe | 65 |
| Izintambo ezibomvu | 30 |
| I-gooseberry | 40 |
| Ummbila (okusanhlamvu okuphelele) | 70 |
| Ummbila obilisiwe | 70 |
| Ummbila omnandi okheniwe | 59 |
| Ama-cornflakes | 85 |
| Amabhilikosi omisiwe | 30 |
| Ilamuna | 20 |
| U-anyanisi oluhlaza (uphaphe) | 15 |
| U-anyanini | 15 |
| I-anyanisi eluhlaza | 10 |
| isitshalo esihlobene no-anyanisi | 15 |
| Okusajingijolo | 30 |
| Okusajingijolo (puree) | 39 |
| i-Mango | 55 |
| AmaTangerines | 40 |
| Uphizi omncane | 35 |
| Izaqathe ezibilisiwe | 85 |
| Izaqathe eziluhlaza | 35 |
| I-Cloudberry | 40 |
| Izimila zasolwandle | 22 |
| Umchamo | 35 |
| I-sea buckthorn | 30 |
| I-sea buckthorn | 52 |
| Ukhukhamba omusha | 20 |
| I-Papaya | 58 |
| IParsnip | 97 |
| Upelepele oluhlaza | 10 |
| upelepele obomvu | 15 |
| Upelepele omnandi | 15 |
| Iparsley, ibasil | 5 |
| Utamatisi | 10 |
| Isithombo | 15 |
| Itheniphu | 15 |
| URowan obomvu | 50 |
| URowan omnyama | 55 |
| Isaladi leqabunga | 10 |
| Izithelo isaladi ukhilimu ophehliwe | 55 |
| Ulethisi | 10 |
| Isithombo sebhitrudi | 70 |
| Ama-beet abilisiwe | 64 |
| ipulamu | 22 |
| Iplamu eyomile | 25 |
| Ama-plums abomvu | 25 |
| Ama-currants abomvu | 30 |
| Ama-currants abomvu | 35 |
| I-currant emnyama | 15 |
| I-currant emnyama | 38 |
| Ubhontshisi weSoya | 15 |
| AmaSoya, amakani | 22 |
| AmaSoya, omile | 20 |
| I-asparagus | 15 |
| Obhontshisi abaluhlaza okotshani | 30 |
| Uphizi owomile | 35 |
| Ubhontshisi obomile, udali | 30-40 |
| Ithanga | 75 |
| Ithanga elibhakiwe | 75 |
| I-Dill | 15 |
| Ubhontshisi | 30 |
| Ubhontshisi omhlophe | 40 |
| Ubhontshisi obilisiwe | 40 |
| Ubhontshisi weLima | 32 |
| Obhontshisi abaluhlaza okotshani | 30 |
| Ubhontshisi onemibala | 42 |
| Izinsuku | 103 |
| I-Persimmon | 55 |
| Ukholifulawa othosiwe | 35 |
| Ukholifulawa obunjiwe | 15 |
| Ama-Cherry | 25 |
| Ama-Cherry | 50 |
| Amajingijolo | 28 |
| Umlimi | 25 |
| Ubhontshisi omnyama | 30 |
| Ugaliki | 10 |
| Amalenti aluhlaza | 22 |
| Ama-lentile abomvu | 25 |
| Ama-lentile abilisiwe | 25 |
| Kamalibhele | 51 |
| I-Rosehip | 109 |
| Isipinashi | 15 |
| Ama-apula | 30 |
Ungalanda inguqulo ephelele yetafula ukuze ube nayo lapha.
