Chifukwa cha zakudya zokhala ndi mulingo wambiri wa glycemic, shuga samadyedwa mthupi, zomwe zimapangitsa kuti insulin ikwe. Mokhudzana ndi zomalizazi, kapamba amayamba kugwira ntchito moipa kwambiri, zomwe zimayambitsa matenda amadzimadzi. Palibe chosangalatsa mu izi, koma, chifukwa chake, kuwonjezera pa zovuta zonse, kunenepa. Zakudya zokhala ndi index ya glycemic yayikulu ngati tebulo zidzakuthandizani kuti muzisankha bwino zakudya zanu. Ndi bwino kukana zinthu zotere ndikuziika m'malo mwa GI yotsika, chabwino, kapena osachepera.
| Mankhwala | GI |
| Chivwende | 75 |
| Mkate Woyera Woyera Wopanda Gluten | 90 |
| Mpunga woyera (wosusuka) | 90 |
| Shuga woyera | 70 |
| Waku Sweden | 99 |
| Mabulu a Hamburger | 85 |
| Shuga | 100 |
| Mbatata yokazinga | 95 |
| Mbatata casserole | 95 |
| Mbatata yosenda | 83 |
| Chips za mbatata | 70 |
| Ma apurikoti amzitini | 91 |
| Shuga wofiirira | 70 |
| Cracker | 80 |
| Wachisoni | 70 |
| Chimanga | 85 |
| Msuwani | 70 |
| Lasagna (kuchokera ku tirigu wofewa) | 75 |
| Zakudya Zofewa Tirigu | 70 |
| Semolina | 70 |
| Wosintha wowuma | 100 |
| Chokoleti cha mkaka | 70 |
| Kaloti (yophika kapena yophika) | 85 |
| Muesli wokhala ndi mtedza ndi zoumba | 80 |
| Mafinya osasakaniza | 75 |
| Ma popcorn opanda thukuta | 85 |
| Ngale ya barele | 70 |
| mbatata zophika | 95 |
| Mowa | 110 |
| Mapira | 71 |
| Risotto ndi mpunga woyera | 70 |
| Phala lampunga ndi mkaka | 75 |
| Zakudyazi za mpunga | 92 |
| Pudding wa mpunga ndi mkaka | 85 |
| Mabotolo a batala | 95 |
| Soda wokoma ("Coca-Cola", "Pepsi-Cola" ndi zina zotero) | 70 |
| Donati wokoma | 76 |
| Chotupitsa mkate woyera | 100 |
| Dzungu | 75 |
| Madeti | 103 |
| Mfuti yaku France | 75 |
| Chokoleti bala (Mars, Snickers, Twix ndi zina zotero) | 70 |
Mutha kutsitsa tebulo lathunthu Pano.
