Kuphatikiza apo, kuti asadye zakudya zomwe mulibe shuga, odwala matenda ashuga amayang'ananso mndandanda wazakudya za glycemic. Inde, izi sizosadabwitsa, chifukwa chizindikiro ichi chimakhudzana mwachindunji ndi kumasulidwa kwa shuga m'magazi. Ndikosavuta kuganizira chizindikirochi ngati pali tebulo la glycemic index la zakudya za odwala matenda ashuga omwe ali pafupi. Kuti zitheke, amagawidwa osati kokha ndi gulu ndi index ya GI, komanso "ndi kukula": kuchokera kumtunda mpaka kutsika.
| Gulu | Dzina | Chizindikiro cha GI |
| Mkulu Glycemic Index Chakudya Table (70-100) | ||
| Maswiti | Chimanga | 85 |
| Popcorn wokoma | 85 | |
| Muesli ndi zoumba ndi mtedza | 80 | |
| Mafinya osasakaniza | 75 | |
| Chokoleti cha mkaka | 70 | |
| Zakumwa zama kaboni | 70 | |
| Mkate ndi zopangidwa ndi mtanda | Mkate woyera | 100 |
| Chofufumitsa chokoma | 95 | |
| Mkate Waulere Wa Gluten | 90 | |
| Hamburger amapita | 85 | |
| Cracker | 80 | |
| Donuts | 76 | |
| Zamgululi | 75 | |
| Wachisoni | 70 | |
| Zotsatira za shuga | Shuga | 100 |
| Shuga woyera | 70 | |
| Shuga wofiirira | 70 | |
| Mbewu ndi mbale zopangidwa kuchokera kwa iwo | Mpunga woyera | 90 |
| Mkaka wa mpunga pudding | 85 | |
| Mkaka phala phala | 80 | |
| Mapira | 71 | |
| Tirigu wofewa vermicelli | 70 | |
| Ngale ya barele | 70 | |
| Msuwani | 70 | |
| Semolina | 70 | |
| Zipatso | Madeti | 110 |
| Mabulosi abulu | 99 | |
| Apurikoti | 91 | |
| Chivwende | 74 | |
| Masamba | Mbatata zophika | 95 |
| Mbatata yokazinga | 95 | |
| Mbatata casserole | 95 | |
| Kaloti wophika | 85 | |
| Mbatata yosenda | 83 | |
| Dzungu | 75 | |
| Tebulo la zakudya zomwe zimakhala ndi glycemic index (50-69) | ||
| Maswiti | Kupanikizana | 65 |
| Marmalade | 65 | |
| Marshmallow | 65 | |
| Zoumba | 65 | |
| Mazira a mapulo | 65 | |
| Zosokoneza | 65 | |
| Ayisikilimu (ndi shuga wowonjezera) | 60 | |
| Mphindi yochepa | 55 | |
| Mkate ndi mtanda ndi zopangidwa ndi tirigu | Tirigu ufa | 69 |
| Mkate wa yisiti wakuda | 65 | |
| Rye ndi mkate wonse wa tirigu | 65 | |
| Zikondamoyo | 63 | |
| Pizza "Margarita" | 61 | |
| Lasagna | 60 | |
| Pita wachiarabu | 57 | |
| Spaghetti | 55 | |
| Zipatso | Chinanazi chatsopano | 66 |
| Chinanazi chamzitini | 65 | |
| Nthochi | 60 | |
| Vwende | 60 | |
| Papaya watsopano | 59 | |
| Mapichesi Amzitini | 55 | |
| mango | 50 | |
| Persimmon | 50 | |
| kiwi | 50 | |
| Mbewu ndi chimanga | Oatmeal wamphindi | 66 |
| Muesli ndi shuga | 65 | |
| Mpunga wautali wa tirigu | 60 | |
| Phalaphala | 60 | |
| Bulgur | 50 | |
| Zakumwa | msuzi wamalalanje | 65 |
| Zipatso zouma compote | 59 | |
| Madzi amphesa (opanda shuga) | 53 | |
| Msuzi wa Cranberry (Wopanda Shuga) | 50 | |
| Msuzi wa chinanazi wopanda shuga | 50 | |
| Msuzi wa Apple (wopanda shuga) | 50 | |
| Beet wodulidwa | 65 | |
| Masamba | Mbatata ya jekete | 65 |
| Mbatata | 64 | |
| Zomera zamzitini | 64 | |
| Peyala yadothi | 50 | |
| Msuzi | Industrial mayonesi | 60 |
| Ketchup | 55 | |
| Mpiru | 55 | |
| Zogulitsa mkaka | Batala | 55 |
| Kirimu wowawasa 20% mafuta | 55 | |
| Nyama ndi nsomba | Kudula nsomba | 50 |
| Wokazinga chiwindi cha ng'ombe | 50 | |
| Tebulo la Chakudya cha Low GI (0-49) | ||
| Zipatso | Kiraniberi | 47 |
| Mphesa | 44 | |
| Ma apurikoti owuma, Prunes | 40 | |
| Apple, lalanje, quince | 35 | |
| Makangaza, pichesi | 34 | |
| Apurikoti, manyumwa, peyala, timadzi tokoma, tangerine | 34 | |
| Mabulosi akutchire | 29 | |
| Cherries, raspberries, red currants | 23 | |
| Strawberry zakutchire-sitiroberi | 20 | |
| Masamba | Nandolo zobiriwira zamzitini | 45 |
| Nkhuku, tomato zouma, nandolo wobiriwira | 35 | |
| Nyemba | 34 | |
| Maluwa akuda, nyemba zobiriwira, adyo, kaloti, beets, mphodza zachikasu | 30 | |
| Mphodza wobiriwira, nyemba zagolide, mbewu za dzungu | 25 | |
| Atitchoku, biringanya | 20 | |
| Broccoli, kabichi, ziphuphu za Brussels, kolifulawa, chili, nkhaka, | 15 | |
| Saladi ya Leaf | 9 | |
| Parsley, basil, vanillin, sinamoni, oregano | 5 | |
| Mbewu | Mpunga wabulauni | 45 |
| Buckwheat | 40 | |
| Mpunga wamtchire (wakuda) | 35 | |
| Zogulitsa mkaka | Chitseko | 45 |
| Yogurt yachilengedwe yamafuta ochepa | 35 | |
| Kirimu 10% mafuta | 30 | |
| Kanyumba kopanda mafuta | 30 | |
| Mkaka | 30 | |
| Kefir ya mafuta ochepa | 25 | |
| Mkate ndi zopangidwa ndi tirigu | Tositi yonse ya mkate wambewu | 45 |
| Pasitala yophika ndi dente | 40 | |
| Zakudyazi zaku China ndi vermicelli | 35 | |
| Zakumwa | Msuzi Wamphesa (Wopanda Shuga) | 45 |
| Madzi a karoti (wopanda shuga) | 40 | |
| Compote (wopanda shuga) | 34 | |
| Msuzi wa phwetekere | 33 | |
| Maswiti | Fructose ayisikilimu | 35 |
| Kupanikizana (wopanda shuga) | 30 | |
| Chokoleti chowawa (kuposa 70% koko) | 30 | |
| Buluu wa Peanut (Wopanda Shuga) | 20 | |
Mutha kutsitsa spreadsheet yathunthu kuti muzitha kugwiritsa ntchito pano.
