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7/29/2019 Monti GI
1/11
Official web site of the Montignac Method
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AAcerola, West Indian cherry 20
Adzuki/azuki bean 35
Agave (syrup) 15
Alcohol 0
All Bran 50
Almond milk 30
Almond paste/puree (whole, unsweetened) 25
Almonds 15
Amaranth, puffed 70
Amaranth, seeds 35
Apple (fresh fruit) 35
Apple juice (unsweetened) 50
Apple sauce/puree (unsweetened) 35
Apples, dried 35
Apricots ( tin/can with syrup) 60
Apricots (dried) 35
Apricots (fresh fruit) 30
Arrow-root 85
Artichoke 20
Asparagus 15
Avocado 10
B
Bagels 70
Baguette white bread 70
Bamboo shoot 20
Bananas (ripe) 60
Bananas (unripe) 45
Barley, hulled 25
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Barley, pearl 60
Beans (white, haricot beans, cannellini beans,
faziola beans)
35
Beans, fava, broad beans, horse beans (raw) 40
Beans, ageolet, fayot beans 25
Beans, Italian at beans, runner 15
Beans, string green beans 30Beef*** (steak, etc.) 0
Beer* 110
Beet (raw) 30
Beet, beetroot (cooked)* 65
Biscuit 70
Biscuit (whole our, no sugar added) 50
Black beans 35
Black currant 15
Blackberry, mulberry 25
Blueberry, whortleberry, bilberry 25
Bran (oat, wheat...) 15
Bread (Montignac integral bread) 34
Bread with quinoa (approximately 65% of
quinoa)
50
Bread, 100% integral our with pure leaven 40
Bread, Essene/ezekiel bread (sprouted cereals
bread)
35
Bread, gluten-free white 90
Bread, matzo bread (integral our) 40
Bread, toasted integral bread 45
Bread, white sandwich 85
Bread, whole-grain 65
Brioche 70
Broccoli 15
Brussels sprouts 15
Buckwheat pancakes 40
Buckwheat pasta 40
Buckwheat, kasha, saracen (integral; our or
bread)
40
Bulgur wheat (cooked) 55
Bulgur wheat (whole, cooked) 45
Butter cookies, shortbread, spritz biscuit (our,
butter, sugar)
55
CCabbage 15
* These
foodstuffs,
even
though
they
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Cabbage turnip, rutabaga, Swede turnip 70
Carob powder 15
Carrot juice (unsweetened) 40
Carrots (cooked)* 50
Carrots (raw) 20
Cashew nut, acajou 15
Cassoulet (meat and beans French dish) 35Cauliower 15
Celeriac, knob celery, turnip rooted celery
(cooked)*
85
Celeriac, knob celery, turnip rooted celery
(raw)
35
Celery 15
Cereal bar, energetic (no sugar added) 50
Cereal shoots (soy or mung bean sprouts, etc.) 15
Cereals, whole (no sugar added) 45
Cereals, rened (with sugar added) 70
Chayote, chocho, pear squash, christophine 50
Cheese (mozzarella, cottage, cheddar, etc.)** 0
Cherries 25
Chestnut 60
Chestnut our 65
Chick pea our 35
Chick peas, garbanzo beans 30
Chick peas, garbanzo beans (tin/can) 35
Chicory, endive 15
Chili pepper 15
Chinese noodles/vermicelli (hard wheat),
noodles
35
Chinese noodles/vermicelli (made from soy or
mung beans)
30
Chinese noodles/vermicelli (rice) 65
Chocolate (more than 70% of cocoa content) 25
Chocolate bar (with sugar added) 70
Chocolate, plain (>85% of cocoa) 20
Chocolate, powdered (with sugar) 60
Cider (Brut) 40
Cocoa powder (no sugar added) 20
Coconut 35
Coconut milk 40
Coffee, tea*** 0
have high GIs,
their pure sugar
content (pure
glucid) is quite
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Cola drinks, soft drinks, sodas 70
Corn akes 85
Corn Starch 95
Corn syrup 115
Corn, on or off the cob 65
Corn, sweet corn 65
Courgettes, zucchini 15Couscous (whole), whole semolina 45
Couscous, semolina 65
Crackers made from white our 80
Cranberry bean, borlotti bean, Roman bean 35
Cranberry juice (unsweetened)* 50
Cranberry* 45
Cream***/** 0
Croissant 70
Crustaceans 5
Cucumber 15
Custard apple, cherimoya, sherbet fruit,
soursop, guanabana
35
DDates, dried 70
Doughnuts 75
EEggplant, aubergine20Eggs***
0
FFalafel (chick peas)35Falafel (fava beans)
40Farro
40Farro our (integral)
45Fava bean, broad bean, horse bean (cooked)
65Fennel
15Fig (dried)
40Figs, Indian/barbary g (fresh fruit)
35Fish (salmon, tunash, etc.)***
0Flour, corn
70Foie gras***
0Fructose (Montignac)
20Fruit cocktail, canned in sugar syrup
60GGarlic
30Ginger
15Glucose (dextrose)
low
(approximately 5%.) Consuming these foods should
not
signicantly affect blood sugar levels.
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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100Glucose syrup
100Gnocchi
70Goose fat, margarine, vegetable fat***
0Gooseberry
25Grape juice (unsweetened)
55Grapefruit juice (unsweetened)
45Grapefruit, pummelo, shaddock (fresh fruit)30Grapes, green and red (fresh fruit)
45Green peas (fresh)
35Green peas (tin/can)
45HHam, cold cuts, sausages***
0Hamburger buns
85Hard/durum wheat semolina
60Hazelnut paste/puree (whole, unsweetened)
25Hazelnuts, lberts, Barcelona nuts
15Heart of palm, cabbage palm
20Herbs and Spices (parsley, basil, oregano,
cinnamon, vanilla, etc.) 5
Honey 60
Hovis, brown bread (with leaven) 65
Hummus, homus, humus 25
IIce cream (plain, with sugar added)60Ice cream (with real fructose)
35Indian corn
35JJam (no sugar added, sweetened with grape
juice)
45Jam (with sugar added)
65Jam, Montignac sugarless
20Japanese plum, loquat
55Jerusalem artichoke
50KKamut bread
45Kamut our (integral)
45Kamut, Egyptian wheat
40Ketchup
55Kidney/pinto beans
35Kidney/pinto beans (tin/can)
40Kiwifruit, monkey peach*
50L
** There is practically no difference in the GIs of
whole-milk
products and
non-fat milk products. It is important to keep in
mind that
milk products,
even if their
GI is low, have a high insulinic index.
*** These foods do not contain carbohydrates and
therefore have a GI of O.
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Lactose 40
Lasagna (hard wheat) 60
Lasagna (soft wheat) 75
Leeks 15
Lemon 20
Lemon juice (unsweetened) 20
Lentils (brown) 30Lentils (green) 25
Lentils (yellow) 30
Linum, sesame (seeds) 35
Litchi (fresh fruit) 50
MMacaronis (durum wheat)50Maizena (corn starch)
85Maltodextrin
95Mango (fresh fruit)
50Mango juice (unsweetened)
55Manioc, mandioca, yucca, Cassava (bitter)
55Manioc, mandioca, yucca, cassava (sweet)
55Maple syrup
65Marmalade (no sugar added)
30Marmalade (with sugar)
65Mars, Sneakers, Nuts, etc.
65Matzo bread (white our)
70Mayonnaise (home-made: egg, oil, mustard)
0Mayonnaise (industrial, sweetened)
60Meats (beef, pork, poultry, veal, lamb, etc.)***
0Melons (cantaloupe, honeydew, etc.)*
60Milk loaf
60Milk** (skimmed or unskimmed)
30Millet, sorghum
70Modied starch
100Molasses
70Muesli (no sweet)
50Muesli (with sugar or honey added...)
65Muesli Montignac
45Mung beans, moong dal
25Mush
70Mushroom, fungus
15Mustard (sugar added)
55Mustard, Dijon type
35N
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Nectarines (fresh fruit) 35
Noodles (tender wheat) 70
Nutella 55
OOat akes (uncooked)40Oat milk (uncooked)
30Oatmeal, porridge
60Oats40Oil***
0Olives
15Onions
15Orange juice (fresh squeezed and
unsweetened) 45
Oranges (fresh fruit) 35
Ovomaltine 60
PPain au chocolat
65Panapen, breadfruit, breadnut
65Papaya (fresh fruit)*
55Parsnip*
85Passion fruit, maracuja, granadilla
30Pasta, Capellini
45Pasta, Integral wheat pasta, al dente
40Pasta, Low GI Montignac (spaghetti)
10Pasta, whole wheat pasta
50Peaches (fresh fruit)
35Peaches (tin/can, with syrup)
55Peanut butter (no sugar added)
40Peanut paste/puree (unsweetened)
25Peanuts
15Pears (fresh fruit)
30Pears, canned
55Peas (green, fresh)
35Pepino dulce, melon pear
40Persimmon, kaki-persimmon
50Pesto
15Physalis, golden gooseberry, Cape gooseberry,
Chinese lantern, husk tomato 15
Pickle 15
Pine nut 15
Pineapple (fresh fruit) 45
Pineapple (tin/can) 65
Pineapple juice (unsweetened) 50
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Pistachio, green almond 15
Pizza 60
Plantain/cooking banana/platano (cooked) 70
Plantain/cooking banana/platano (raw) 45
Plums, prunes (fresh fruit) 35
Plums/prunes (dried) 40
Polenta, cornmeal 70Pomegranate (fresh fruit) 35
Pop corn (without sugar) 85
Potato chips, crisps 70
Potato our 90
Potato our (starch) 95
Potato, unpeeled boiled/steamed 65
Potatoes, baked with skin 90
Potatoes, fried, scalloped 95
Potatoes, mashed potatoes 80
Potatoes, oven cooked 95
Potatoes, pealed boiled 70
Poultry*** (chicken, turkey, etc.) 0
Powdered/fresh milk** 30
Pumpernickel bread (standard) 45
Pumpernickel, Montignac 40
Pumpkin, gourd* 75
QQuark, curd cheese**
30Quince (fresh fruit)
35Quince (preserve/jelly, with sugar)
65Quince (preserve/jelly, without sugar)
40Quinoa our
40Quinoa, cooked al dente
35RRadish
15Raisins (red and golden)
65Raspberry (fresh fruit)
25Ratatouille
20Ravioli (hard wheat)
60Ravioli (soft wheat)
70Redcurrant
25Rhubarb
15Rice bread
70Rice cake/pudding
85Rice our
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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95Rice milk
85Rice milk (with sugar)
75Rice, basmati
50Rice, brown basmati
45Rice, brown, unpolished
50Rice, avored rice (jasmine...)
60Rice, instant/parboiled rice85Rice, long-grain
60Rice, puffed
85Rice, standard
70Rice, sticky
90Risotto
70Rusk
70Rutabaga
70Rye (integral; our, bread)
45Rye bread (30% of rye)
65SSalad, lettuce
15Sauerkraut, sourcrout
15Scorzoneras
30Sea food*** (oysters, shrimps, mussels, etc.)
0Seeds (sprouted)
15Seeds (squash/marrow)
25Shallot
15Shortbread, spritz biscuit (integral our, no
sugar added) 40
Sorbet (unsweetened) 40
Sorbet (with sugar added) 65
Sorrel, spinach dock 15
Soy "cream" 20
Soy our 25
Soy sauce (unsweetened) 0
Soy yogurt (fruit avored) 35
Soy yogurt (unavored) 20
Soya 15
Soya milk 30
Spaghetti (well cooked) 55
Spaghetti, Al dente spaghetti (5 min cooking) 40
Spaghetti, Low GI Montignac 10
Spaghetti, whole wheat, cooked al dente 40
Special K 70
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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Spelt 65
Spelt, integral 45
Spinach 15
Spinach beet, perpetual spinach 15
Split peas 25
Sport drinks 75
Squash/marrow (various)* 75Strawberries (fresh fruit) 25
Sugar, white sugar (sucrose) 70
Sugar, whole brown 70
Sunower seeds 35
Sushi 55
Sweet peppers (red, green), paprika 15
Sweet potatoes 50
TTacos
70Tagliatelle (well cooked)
55Tagliatelle, Low GI Montignac
10Tahin
40Tamari sauce (unsweetened)
20Tamarind, Indian date (sweet)
65Tangerines, madarines, satsuma
30Tapioca
85Tempeh
15Tofu, soybean curd
15Tomato juice
35Tomato sauce (natural, no sugar added)
35Tomato sauce (with sugar)
45Tomatoes
30Tomatoes (dried)
35Turnip (cooked)*
85Turnip (raw)
30VVinegar
5WWaffle (with sugar)
75Walnuts
15Wasa ber (24%)
35Wasa light rye
50Watermelon*
75Wheat our, white
85Wheat germ
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific
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15Wheat syrup, rice syrup
100White almond paste/puree (unsweetened)
35Wild rice
35Wine (red, white) champagne***
0YYam, tropical yam
65Yeast35Yoghurt, yogurt**
35
rch for a specific Glycemic Index | Official web site of... http://www.montignac.com/en/search-for-a-specific