Ngenxa yokudla okunenkomba ephezulu ye-glycemic, ushukela awudliwa emzimbeni, okwenza i-insulin inyuke. Ngokuqondene nalezi zakamuva, amanyikwe aqala ukusebenza kabi kakhulu, abangela ukuphazamiseka komzimba. Akukho okuncane okujabulisayo kulokhu, kepha, ngenxa yalokho, ngaphezu kwesimo esijwayelekile esibi, ukuzuza kwesisindo. Ukudla okunenkomba ephezulu ye-glycemic ngendlela yetafula kuzokusiza ukuthi ukhethe kakhudlwana ngokudla kwakho. Kungcono ukwenqaba imikhiqizo enjalo bese uyifaka esikhundleni se-GI ephansi, kahle, noma okungenani ngesilinganiso.
| Umkhiqizo | I-GI |
| Ikhabe | 75 |
| Isinkwa esimhlophe samahhala seGluten | 90 |
| Irayisi elimhlophe (elimuncu) | 90 |
| Ushukela omhlophe | 70 |
| ISweden | 99 |
| Amabhanisi eHamburger | 85 |
| Ishukela | 100 |
| Amazambane athosiwe | 95 |
| Amazambane casserole | 95 |
| Amazambane acubuziwe | 83 |
| Amazambane amazambane | 70 |
| Amabhilikosi asekheniwe | 91 |
| Ushukela onsundu | 70 |
| Cracker | 80 |
| ICroissant | 70 |
| Ama-cornflakes | 85 |
| Umzala | 70 |
| I-Lasagna (kusuka kukolweni othambile) | 75 |
| Ama -oodood Noodle Athambile | 70 |
| USemolina | 70 |
| Isitashi esishintshiwe | 100 |
| Ushokoledi wobisi | 70 |
| Izaqathe (ezibilisiwe noma eziphekiwe) | 85 |
| UMuesli onamantongomane nomisiwe | 80 |
| Ama-waffles angenashukela | 75 |
| I-popcorn engenashukela | 85 |
| Ibhali lePearl | 70 |
| amazambane abhakiwe | 95 |
| Ubhiya | 110 |
| Amabele | 71 |
| I-Risotto enelayisi elimhlophe | 70 |
| Ilayisi iphalishi elinobisi | 75 |
| Ama-noodle elayisi | 92 |
| Ilayisi lepudding ngobisi | 85 |
| Amabhanisi webhotela | 95 |
| Isoda emnandi ("Coca-Cola", "Pepsi-Cola" nokunye okunjalo) | 70 |
| Idonathi emnandi | 76 |
| Isinkwa esimhlophe sesinkwa esimhlophe | 100 |
| Ithanga | 75 |
| Izinsuku | 103 |
| I-baguette yaseFrance | 75 |
| Ibha yetshokholethi (iMars, Snickers, Twix nokunye okunjalo) | 70 |
Ungalanda itafula eligcwele lapha.
