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Stabilizes endurance, helps manage weight. Examples: apples, yogurt, nuts.

Quick energy, potentially followed by a crash. Examples: white rice, pretzels, watermelon.

Moderate release of glucose, moderate impact on blood sugar levels. Examples: quick oats, brown rice, rye bread.

Minimal impact on glucose levels, helps in fat burning. Examples: barley, quinoa, most fruits.

Rapid release of glucose, significant impact on blood sugar levels. Examples: white bread, corn flakes, baked potato.

Slow release of glucose, less impact on blood sugar levels. Examples: lentils, chickpeas, non-starchy vegetables.

Rapid energy boost, beneficial in immediate post-exercise recovery. Examples: sports drinks, mashed potatoes, honey.

Consistent and gradual glucose supply, improves metabolic health. Examples: legumes, most vegetables, dairy products with fat.

Sustained energy supply without heavy spikes. Examples: whole wheat products, sweet potato, sucrose.