How much sugar is in pineapple. What about unsweetened fruits? List G

An integral part of a balanced diet is plant food. Regularly, specialists based on vegetables and fruits develop therapeutic or dietary nutrition methods that help people solve health problems, overweight or just lead healthy lifestyle life. Greater preference is given to vegetables, since they, in addition to containing many vitamins and minerals, are rich in fiber and for the most part do not contain too many sugars.

What you need to know about sugar: benefits and harms

Why does the body need sugar? This is the fuel of the body - the source of energy for full-fledged work brain and muscles. Nothing can completely replace it. In addition, sugar is the safest and most affordable antidepressant today. And it has also been noticed that lovers of sweets are less likely to suffer from arthritis. Sugar is able to improve the functioning of the spleen and liver, prevents thrombosis, because thanks to it blood vessels are less likely to be affected by plaques.

Benefit is good, but you need to know the measure in everything.

WHO recommends consuming no more than 50 grams of sugar per day, or 12.5 teaspoons. This norm includes not only the sugar that everyone is used to adding to tea or coffee, but also the one that enters the body with various products nutrition: vegetables, fruits, drinks, salads, pastries, canned food ...

Sugar is everywhere, even in "unsweetened" foods. Therefore, it is difficult to keep its quantity under control.

With an excess of sugar consumption, caries is not the most terrible consequence. Hypertension, diabetes, sclerosis, cancer can also be triggered by too sweet a life. Suffering the immune system, obesity appears, skin aging accelerates (collagen is destroyed) and internal organs, the assimilation of such valuable substances and vitamins like A, C, B12, calcium, folic acid, phosphorus, iron, chromium.

sugar in vegetables

To eat or not to eat? On the one hand, sugar can do so much harm, but on the other hand, it is vital for the body for the balanced development and functioning of the body. In vain they rejoiced at his benefits of a sweet tooth, because we are talking more about natural sugar, and not contained in sugar bowls and sweets. Since it is so important, it means that nature itself should have taken care of providing a person with an energy source. natural sugar in various amounts present in all vegetables.

How is sugar absorbed in raw vegetables?

Nutritionists around the world say: "Eat more vegetables." Vegetables are generally a storehouse of various useful substances. The organic natural sugar found in vegetables is metabolized into glucose, which is absorbed into the blood and then delivered to the tissues of the body. With an excess of glucose in the blood, the pancreas produces insulin to reduce its concentration. The regular and abundant presence of glucose makes the body immune to insulin, which is not safe for the body. Sugars in vegetables are usually found in small to medium amounts and are digested slowly due to fiber. If you don't use raw vegetables kilograms, then there will be no harm from "vegetable sugar".

How sugar is absorbed in thermally processed vegetables

However, the situation is different with vegetables cooked on the stove. Nature has created everything harmoniously: fiber (thanks to it, vegetables are crispy and hard) regulates the absorption of carbohydrates and, accordingly, sugar, speeds up the metabolism, and does not allow the level of glucose in the blood to rise sharply. But when cooking, frying, stewing, fiber is destroyed (vegetables become soft and do not crunch), glucose freely enters the bloodstream, and insulin, trying to help the body, turns it mainly into fat. This is how a person, wanting to eat vegetables and it is healthy and tasty at the same time, does the opposite and successfully acquires fat.

Glycemic index of vegetables

It is unlikely that people will ever stop processing vegetables, and it is not necessary. Indeed, for all vegetables, and for other products, there is such an indicator as glycemic index(GI). GI measures the rate at which carbohydrates are converted into sugar in the body. The lower it is, the slower the absorption of sugar into the blood.

High sugar content in vegetables does not always mean high GI.

For example, in raw beets it is 30 (rather low), in boiled beets it is already 65 (high), and beets contain quite a lot of sugar. At white cabbage in any form (boiled, pickled, raw) GI is 15.

Therefore, the main principle in rationalizing the consumption of vegetables should be the comparison of their sugar and GI content in raw or processed form. If both indicators are high, then you should not lean on the fruits; when one of the indicators is much lower than the other, you can not limit yourself too much. Well, if there is little sugar and GI is low, you can eat plenty.

Vegetables with low sugar content (up to 2 g per 100 g of fruits):

Artichoke - 0.9 g.
Broccoli - 1.7 g.
Potato - 1.3 g.
Cilantro - 0.9 g.
Chinese cabbage Petsai - 1.4 g.
Chinese cabbage Pak-choi - 1.2 g.
Ginger root - 1.7 g.
Lettuce - from 0.5 to 2 g.
Cucumbers - 1.5 g.
Parsley 0.9 g
Radishes - 1.9 g.
Turnip - 0.8 g.
Arugula - 2 g.
Celery 1.8 g
Asparagus - 1.9 g
Pumpkin - 1.4 g.
Garlic - 1 g.
Spinach - 0.4 g.

Vegetables with an average sugar content (2.1-4 g per 100 g of fruit):

Eggplant - 3.2 g.
Brussels sprouts - 2.2 g.
Green onions - 2.3 g.
Zucchini - 2.2 g.
Red cabbage - 3.8 g.
Sweet pepper - from 2.4 to 4 g.
Tomato - 3.5 g.
Savoy cabbage - 2.3 g.
Beans - 3 g.
Sorrel - 2.3 g.

Vegetables with a high sugar content (from 4.1 g per 100 g of fruit):

Rutabaga - 4.5 g.
Peas - 5.6 g.
White cabbage - 4.8 g.
Cauliflower - 4.5 g.
Corn - 6.3 g.
Onion - 7 g.
Leek - 3.9 g.
Carrots - 6.5 g.
Paprika - 10 g.
Chili pepper red - 5.3 g.
Cherry tomato sour - 8.5 g.
Cherry tomato sweet - 12.8 g.
Beets - 8 g.
Green beans - 5 g.

Vegetables are definitely healthiest foods on the table. But vegetables are different for vegetables, if some can be eaten as much as you like in any form, others require a certain dosage and preparation in order to avoid excess sugar. It is important to learn a few principles of a vegetable diet:

Raw vegetables are useful for almost everything, you can quickly get enough of them without having time to eat "excess sugar", so it's worth reviewing some recipes and minimizing heat treatment.
There is no need to be afraid of sugar in vegetables, because it is a natural source of energy for life. You just can’t store this energy (sugar) for the future, it will be very difficult to get rid of it.
Fiber, in addition to being useful for the digestive tract, slows down the absorption of sugar, that is, reduces the GI. It is worth choosing vegetables rich in it.
The sugar content of vegetables and GI are not the same thing. You should compare these indicators and limit the consumption of vegetables if both indicators are high.
If there are any diseases in the treatment of which a diet with a high / low sugar content is important, then it is necessary to consult with your doctor.

We need to change our approach to rational nutrition, search and create by yourself " healthy recipes» vegetable dishes, then life will be longer, healthier and happier.

Text: Karina Sembe

In summer, cakes and chocolate go by the wayside.- Finally, fresh seasonal fruits appear: strawberries give way to apricots, then comes the turn of peaches and raspberries, and by the end of summer - a period of grapes, watermelons and melons. Oddly enough, all this time, many supporters healthy eating struggle with the desire to eat ripe fruits, seeing them as solid carbohydrates. Understanding how the sugar found in fruits differs from refined sugar and foods with added sweeteners, and find out the place of fruits in a balanced diet.

It is extremely difficult to eat the amount of fruit in one sitting,
equal in sugar content to a bar of milk chocolate

Sugar contained in berries and fruits and making up the lion's share of them energy value is called fructose. It is a close relative of glucose: they have the same chemical formula C6H12O6. Our cells can use both for energy. Although fructose tastes twice as sweet as glucose, both contain 4 kcal per gram. From these two monosaccharides, sucrose is formed - in other words, sugar - and in the body it again breaks down into glucose and fructose.

In the chemical sense, there is no difference between “natural” and “artificial” fructose: their molecules are absolutely indistinguishable, have the same properties, and behave in an identical way in the human body. In industry, fructose is mainly obtained by the isomerization of glucose using enzymes. "Natural" fructose, which is found in fruits and vegetables, is formed in cells according to the same principle. Unlike glucose, fructose is absorbed by the intestine rather slowly, but is broken down much faster. Part of the fructose is converted to glucose, which raises blood sugar levels very little. Fructose is almost completely absorbed by the liver cells, quickly turning into free fatty acids.

Everyone for whom it is important balanced diet, have long learned that, say, corn syrup or sugar are not healthy sweeteners, but the reason is not that corn syrup contains industrially produced fructose, and sugar is a disaccharide. It's mostly a matter of quantity: consuming the same amount of "natural" fructose in the form of fruit will have the same effect. As we found out, fructose is processed into fat much faster than glucose, and in large quantities it can significantly increase the level of triglycerides (fats) in the body. At the same time, of course, it is extremely difficult to eat in one sitting the amount of fruit that is equal in sugar content to a bar of milk chocolate, and in terms of calories - to three Old Fashioned cocktails.

The concentration of naturally occurring sugar in fruits is significantly lower than in processed foods with added sugar. In addition, even manufacturers of bread or sour cream often cannot do without sweeteners, so it is important to pay attention to the composition. As you know, an excess amount of sugar entering the body can cause fatigue and apathy, and over time lead to tooth loss, obesity and, possibly, osteoporosis. Since the point is not in the origin of sugar, but in its concentration, then this applies not only to refined table sugar, but also to its supposedly “dietary” substitutes, as well as maple syrup, molasses and honey. The amount of sucrose, glucose, fructose, dextrose, maltose and other highly concentrated "-oz" used in the production of beverages, confectionery and baking, it makes sense to limit.

The American Heart Association recommends
no more than 6 teaspoons of added sugar
per day for women

Of course, fruits are not all glucose: they are made up of water, fiber, and a number of beneficial vitamins and trace elements, making them an important part healthy diet. Many fruits contain phenols, antioxidants that can reduce the risk of heart disease, cancer, and other diseases thought to be related to free radical exposure. Antioxidants attach to unpaired electrons on the outer electron shell free radical and remove it from the body.

Therefore, moderate fruit consumption is unconditionally beneficial - it remains to find out that very “measure”. The American Heart Association is more than democratic in this sense and recommends no more than 100 kcal (24 g, or 6 teaspoons) of added sugar per day for women and no more than 150 kcal (36 g, or 9 teaspoons) for men. On the other hand, just one glass of sweet soda can contain more than 8 teaspoons of sugar, so it's easy to go overboard. ABOUT allowable amount"natural" sugar Association is silent.

There are recommendations on the Web, according to which women aged 19 to 30 are allegedly supposed to eat about two glasses of fruits and berries per day (that is, 400–500 g). First, it is not known what justifies such sexual and age restrictions, Secondly, required amount fruits directly depends on which fruits you prefer: two glasses of bananas can contain about 35 g of sugar, or even more, while the same amount of strawberries can contain up to 20 g.

Many trainers and fitness bloggers adhere to the installation: "Fruits - only in the morning." Dietitians on this score different opinions. Some believe that it is best to snack on fruits during the day and limit their consumption in the evening, others argue that in the morning and in the morning our body is set up mainly to process proteins and fats, and in the late afternoon it copes better with carbohydrates, so time fruit comes after dinner. A study published in the American Journal of Physiology showed that the maximum level of insulin production after a meal does not depend on the time of day, which means, contrary to popular belief, you can not be afraid of a prolonged "insulin reaction" after a fruit eaten at night. In any case, in order not to get bogged down in all the variety of tips and recommendations until the end of the summer season, it is best to rely on your own feelings and enjoy juicy fruits and berries, observing the measure.

Fruits are an important part healthy diet. They are rich in fiber, antioxidants, and other phytochemicals that are beneficial to the body.

Unlike many other foods, fruits are not only rich in sugar, but also nutrients, which give the body a feeling of satiety and help slow down the absorption of sugar.

Thus, energy is accumulated in the body for a long time. However, big problem For modern man is that he consumes too much sugar, including with fruits.

Why sugar is bad

Stress causes many people to turn to eating sweets. various types with which they want to calm the shattered nervous system. But the use is too a large number sugar causes the development of obesity, type 1 and type 2 diabetes, and many other diseases. Sugar is often referred to as the "white death". Sugar damages the cardiovascular system. It contributes to circulatory disorders and leads to heart attacks and strokes.

People suffering from diabetes allergic reactions, and those who decide to get rid of excess body fat should know which fruits contain less sugar.

Fruits: Where is the most sugar?

As for fruits, some of them are therefore considered more useful than others, because of reduced level sugar in them. Both dried fruits and concentrated fruit juices contain a large number of sugar, so it is good to eat fresh fruit.

If you enjoy eating fruits that are low in sucrose, this will help reduce your overall sugar intake.

For fruits with low content sugar (up to 3.99 g per 100 g of fruit) include:

Avocado - 0.66 g. One raw fruit contains up to 1 g of sugar.
Lime - 1.69 g. The average lime weighs about 100 grams, so the sugar content in it is 1.69 g.
Lemon - 2.5 g. A small lemon contains only 1.5-2 g of sugar.
Sea buckthorn - 3.2 g. In a full glass 5.12 g.
Limes, raspberries and blueberries contain little sugar.

Fruits containing sugar in small quantities (4–7.99 g per 100 g of fruit):

Cherry plum - 4.5 g. Medium fruit contains about 1 g of sugar.
Watermelon - 6.2 g. A cup of watermelon pulp contains 9.2 g.
Blackberries - 4.9 g. A full glass contains 9.31 g of sugar.
Strawberries - 6.2 g. In a full glass fresh berries 12.4 g sugar.
Strawberries - 4.66 g. A glass of its fragrant fresh berries contains 7-8 g of sugar, and frozen berries - 10.
Cranberries - 4.04 g. A cup of fresh cranberries has a little less than 5 g of sugar, and a cup of dried cranberries already has more than 70.
Raspberries - 5.7 g. A glass of berries medium size contains 10.26 g of sugar.
Nectarines - 7.89 g. A medium-sized nectarine contains 11.83 g of sugar.
Papaya - 5.9 g. A glass of diced fruit contains only 8 g of sugar, and already in a glass of fruit puree 14 g of a sweet substance.
Rowan forest wild - 5.5 g. In a full glass 8.8 g.
White and red currants - 7.37 g. In a glass of fresh berries, 12.9 g of sugar.
Blueberries - 4.88 g. A full glass of berries contains 8.8 g of sugar.

Fruits with an average sugar content (8–11.99 g per 100 g of fruit):

Apricot - 9.24 g. A small apricot contains 2.3 g of sugar.
Quince 8.9 g. One small juicy fruit contains 22.25 g of sugar.
Pineapple - 9.26 g. Pineapple contains quite a lot of natural sugar - up to 16 g per glass.
Oranges - 9.35 g. Without the peel, a medium-sized orange contains 14 g of sugar.
Lingonberries - 8 g. In a glass full to the brim 11.2 g.
Blueberries - 9.96 g. In a glass 19 g of sugar.
Pears - 9.8 g. 13.23 g contains one ripe fruit.
Grapefruit - 6.89 g. A citrus without a peel contains 25.5 g of sugar.
Guava - 8.9 g. In one medium fruit 25.8 g.
Melon - 8.12 g. A medium-sized melon without a peel has about 80 g of sugar.
Kiwi - 8.99 g. The average fruit contains 5.4 g of sugar.
Clementine - 9.2 g. One small fruit without peel contains 4.14 g of sugar.
Gooseberries - 8.1 g. A full glass contains 19.11 g of sugar.
Kumquat - 9.36 g. A medium-sized fruit contains about 5 g of sugar.
Tangerines - 10.58 g. The average tangerine without peel is 10.5 g.
Passion fruit - 11.2 g. The average fruit has 7.8 g of sugar.
Peaches - 8.39 g. One small peach contains 7.5 g of sugar.
Chokeberry - 8.5 g. In a glass 13.6 g
Plums - 9.92 g. One berry contains 2.9-3.4 g of sugar.
Black currant - 8 g. In a full glass 12.4 g.
Apples - 10.39 g. The average apple contains 19 g of sweet substance, and a cup of diced fruit 11-13. Green varieties have less sugar than red ones.

Fruits with high content sugar (from 12 g per 100 g of fruit) consider:

Bananas - 12.23 g. A ripe banana contains 12 g of sugar.
Grapes - 16.25 g. The sugar content in a glass of grapes is 29 grams.
Cherries, sweet cherries - 11.5 g. A glass of cherries contains an average of 18–29 g of a sweet substance, and sour varieties 9–12 g.
Pomegranate - 16.57 g. Pomegranate seeds contain 41.4 g of sugar.
Raisins - 65.8 g. One full glass contains 125 g of a sweet substance.
Figs – 16 g. A cup of raw figs contains 20 g of sugar, while dried figs contain much more.
Persimmon - 12.53 g. 28.8 g of sugar in one persimmon.
Mango - 14.8 g. Whole fruits contain 35 g of sugar, and a cup of crushed 28.
Lychee -15 g. A small cup of berries contains about 20 grams of sugar.
Dates - 69.2 g. A small pitted date contains 10.38 g of sugar.

If there are any diseases, for example, diabetes, then you should consult a doctor about the number and types of fruits. Also, don't forget to divide daily dose per portion. It is better to eat in parts during the day for 100-150 g, and not to lean in one sitting. You can use them before the main meal, after it and during breaks as a snack. Anyway beneficial features fruits and berries will not remain idle in the body and will benefit, but only if you follow the measure.

In nature, there are no foods that do not contain calories at all. This fully applies to fruits and vegetables. From them we get carbohydrates from glucose and fructose. It is from the amount of sugar - fructose, glucose and sucrose that the calorie content of one or another variety of fruit depends. The natural sugar contained in fruits provides the human body with energy.

For people suffering from certain diseases, such as diabetes, as well as for those who want to get rid of excess weight, it is very important to know which fruits have less sugar. We will answer this question on the pages of the site www.site.

But this natural sugar has many more health benefits than a sweet cake or sweet bun. Natural sugar helps to improve the condition in kidney disease, with diabetes. Fruit consumption reduces bad cholesterol in the blood, so fruits and berries are excellent prophylactic hypertension, stroke, oncological diseases. Also, these products contain a large amount of antioxidants, which help cleanse the body and increase immunity.

They do not belong to high-calorie foods, but you should not use them more than 3 times for the whole day. Still, the content of sweet substances in them is quite high. Calculate the harmless sugar intake throughout the day. For women, it is permissible to use it 6 tsp, and for men - 9 tsp. At the same time, 1 tsp. contains 4 g of sugar, and this is 15-20 kcal. Moreover, when compiling the menu for the day, you need to take into account the products in which it is contained.

What berries and fruits contain less sugar?

Strawberries. Strawberry is very popular, many people love it. Although it is not a fruit, it would be useful to talk about it. Berries contain a small amount of natural sucrose, fructose. A cup of fresh berries contains 7 to 8 grams of the sweet substance, while frozen berries contain 10 grams.

Lemons. Also refer to fruits with a low content of sucrose. 1 medium-sized lemon contains 1.5 g - 2 g of a sweet substance. In addition, the fruits are rich in vitamin C.

Papaya. Fruits with a low content of sucrose. The average cup of papaya chunks contains just 8g. The same cup of papaya puree has 14g of the sweet substance. In addition, the fruits are rich in vitamins C, A, as well as potassium, carotene.

Apples also contain the least amount of natural sugar ( green varieties), blueberries and blackberries, apricots. You can eat black currants, green gooseberries, peaches, melon, watermelon and grapefruit. Also, such products include plums, raspberries, pears and tangerines.

What fruits are high in sucrose?

Bananas. One ripe fruit contains 12 g of sugar as well as 5 g of starch. Bananas should be consumed no more than 3-4 fruits per day, make sweet puree, desserts from it, use it for making cocktails.

Figs. 100 g of figs contain about 16 g of sweet substances. And in dried fruits it is even higher. So be careful with him.

Grape. Berries have big amount fructose, glucose. The content of the sweet substance in one glass of grapes is 29 g. In addition, grapes are rich in potassium. It contains vitamins A and C.

Mango. Very high-calorie product. One ripe fruit contains 35 g of natural sugar. But the fruits of papaya are very useful for humans. They are rich in vitamins A, C, E and K. They contain niacin, beta-carotene, potassium, phosphorus and dietary fiber.

Cherry, sweet cherry. Ripe cherries are also high in calories. One cup of berries contains 18-29 grams of the sweet substance. But sour cherries can have 9-12 grams of sugar in a small cup.

When is the best time to eat fruit, before or after meals?

If you ate sweet fruits before the main meal, your body will receive a large amount of fast carbohydrates, minerals, salts, vitamins, acids and other useful substances. The body is saturated with water and fiber, which activates the intestines, making it work better. going on natural process cleansing the body of food debris, toxins, toxins.

Eaten fruits after the main meal will restore natural balance glucose in the body. The liquid that came with the fruit compensates the body for energy costs, promotes the digestion of food.

I hope you found this information helpful. After all, knowing which fruits contain less sugar, you can track how much you consumed during the day. Thus, it will be easier for you to regulate its content in daily diet. Be healthy!

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Diabetes is very dangerous disease which requires constant monitoring. To deal with it productively, you need to know the glycemic index of each product that you eat. The best option- always have a table with you, from which you can at any time gather all the information you need.

Sugar in the diet is a necessary component. It is the body's first source of energy. Doctors recommend consuming 50 g of this product per day, but this does not mean that you need to eat sugar in pure form. It is found in all foods we eat on a daily basis. Excess content Sugar in food has many negative health effects. And with diabetes, these consequences can be life-threatening. Therefore, you need to know how much glucose you will consume with a certain diet.

A little about vegetables

The body needs natural, natural glucose, which is found to a greater or lesser extent in all vegetables. The sugar content in vegetables can only be checked using a special table. Vegetables are foods that contain a large amount of vitamins, vital necessary for the body, therefore, their use should not be neglected in any case. So, the table of sugar content in vegetables:

Low Glucose		Average glucose		High glucose
Vegetable	Index	Vegetable	Index	Vegetable	Index
Artichoke Parsley	0.8-0.9 g	Brussels sprouts savoy cabbage Bell pepper	2-2.5 g	Swede Cauliflower Cauliflower Leek	4.1-4.5 g
Potato Chinese cabbage	1-1.5 g	Beans Some varieties of sweet pepper	2.5-3 g	White cabbage	4.8 g
Broccoli Ginger root Celery	1.6-2 g	Eggplant	3-3.5 g	string beans Chilli	5-6 g
lettuce	2 g	red cabbage	3.8 g	Corn Onion	6-7 g
				Paprika cherry tomato	8 or more g

Vegetables are not always low sugar foods. Any person who has diabetes needs to know some rules:

It is advisable to eat raw vegetables. Try to minimize heat treatment in order to maintain a balanced vitamin composition in your diet;
Remember that it is advisable to eat more vegetables containing fiber. This substance is able to reduce the glycemic index of the product;
Before planning your diet, you should consult with your doctor.

The amount of sugar in food is not the only source of knowledge used by people with diabetes. With it, you can calculate the required amount of vegetables in the diet, but for the rest of the diet it is not always suitable. Most often, the glycemic index of foods is used to plan a diet. This indicator sometimes does not coincide with the points characterizing the glucose content in food, but it is more accurate. It is the GI that diabetics should pay attention to.

What is the glycemic index

The glycemic index is a measure of how long it takes for glucose to be absorbed into the blood. The lower the GI of the product, the slower glucose will enter the body, the faster its level will come to normal condition. Products containing a lower glycemic index (less than 55 units) are allowed for consumption. Food with an average GI (from 55 to 70 units) should be present in the diet, but in limited quantities. And foods with a high GI (from 70 units and above) can be consumed within the limits strictly agreed with the doctor, and even then not always.

Glycemic index of vegetables

Try to eat vegetables as often as possible, as they are the main source of vitamins, and this property is very important for diabetics. But combine them in such a way that you do not choose vegetables with high rate. To do this, use the following table:

Low rate		Average		High rate
Vegetable	Index	Vegetable	Index	Vegetable	Index
Greenery Tomatoes Onion Broccoli Bell pepper Lentils	5-30 units	boiled beets Boiled corn Boiled potatoes	55-70 units	Zucchini caviar and fried zucchini boiled pumpkin Potatoes after heat treatment	70 or more units
Carrot canned peas Cooked vegetable dish Eggplant caviar fried cabbage	30-55 units

fruit glycemic index

We eat foods like fruits less often than vegetables, although they are also very healthy. In addition, these products most often contain a low GI. To be sure of the benefits of food, use the table:

Low rate		Average		High rate
Fruit	Index	Fruit	Index	Fruit	Index
Lemon strawberries Currant Cowberry Grapefruit Strawberry Prunes	5-30 units	Melon Dried fruits	55-70 units	Watermelon	70 or more units
Blueberry Blueberry Orange Gooseberry Grape	30-55 units

As you can see, almost all fruits have low rate, so you need to focus on including them in your diet.

Glycemic index of staple foods

Before you plan your diet, use the table that will show which components you can include in it, and which ones are better to forget about:

Low rate		Average		High rate
Product	Index	Product	Index	Product	Index
Skimmed milk and cottage cheese Soy milk Cream 10% Soy sauce tomato paste sea kale Walnuts pumpkin seeds Black chocolate Marmalade soy flour Barley porridge	5-30 units	Rice, unpolished Rye bread Vareniki Millet porridge Crackers Ice cream Milk chocolate	55-70 units	Muesli cakes Condensed milk Caramel Hamburger	70 or more units
Bran Oat groats Barley porridge Durum macaroni Buckwheat natural milk Curd Butter Margarine fish cakes Pork cutlets