Glycaemic Index
July 1st 2009 05:08
What Is Glycaemic Index?
A scale that ranks carbohydrate rich foods by how much they raise blood sugar levels compared to glucose.
Did You know?
In order to control blood sugar and keep energy levels up, it is important to limit the frequency of snack foods consumed during the day that have a high GI rating.
The higher the GI value, the quicker the sugar from food is absorbed into the blood stream, causing a sugar high. This leads to the body producing large quantities of insulin to counteract the rise in blood sugar by shifting sugar from the blood into the body’s cells for storage. This consequently leads to a sharp drop in blood sugar leading to tiredness, irritability and a craving for something sweet.
In order to control blood sugar and keep energy levels up and prevent general irritability, it is important to limit the frequency of snack foods consumed during the day that have a high GI rating.
Sweets, lollies, doughnuts, French fries, rice bubbles, white bread and certain fruit like watermelon, have a high GI value.
Popcorn (no added sugar), porridge oats, rye bread, green vegetables, and fruit including cherries, strawberries and apples have a low GI value.
Combining foods with a low GI rating, to foods with a high GI rating during a meal, helps bring down the overall GI rating. GI value of common foods.
A GI of 55 or less is low, a GI of 56 to 69 is medium, and a GI of 70 or more is high.
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GI Values Selected Foods.
BREADS GI Value
Pumpernickel Bread 49
Rye Bread, whole 50
Pita Bread 58
Rye Bread 64
Tortilla, corn 70
Melba Toast 71
Bread Products Bagel 72
White Bread 72
Whole Wheat Bread 72
Waffles 76
French Bread 96
GRAINS GI Value
Rice, brown 56
Couscous 65
Cornmeal 68
Rice, white 70
Pasta 92
CRACKERS GI Value
Rye Crispbread 67 67
Stoned Wheat Thins 68 68
Water Crackers 72 72
Graham Crackers 74 74
Rice Cakes 77 77
FRUITS GI Value
Cherries 23
Grapefruit 25
Plum 25
Plum 25
Strawberries 32
Apricots, dried 35
Pear 35
Apple 39
Orange 40 - 44
Pineapple Juice 40 - 46
Apple Juice 41
Grapes 43 - 50
Orange Juice 45 - 57
Kiwi 52
Mango 56
Bananas, ripe 60
Raisins 64
Pineapple 66
Watermelon 72 - 76
LEGUMES GI Value
Soy Beans 18
Lentils red 25
Black Beans 30
Kidney Beans 30
Lentils green 30
Butter Beans 31
Split Peas 32
Chick Peas 33
Black Eyed Peas 42
CEREALS GI Value
All Bran 43
Oatmeal regular 53
Oat Bran 55
Muesli 60
Nutri Grain 66
Puffed Wheat 74
Cornflakes 84
Puffed Bubbles 90
DAIRY PRODUCTS GI Value
Yoghurt natural 14
Milk regular 27
Yoghurt sugar 33
Ice Cream regular 61
VEGETABLES GI Value
All Green Vegetable 0 - 30
SNACKS, MISC GI Value
Peanuts 10
Potato Chips 55
Popcorn 56
Rich Tea Cookies 56
Corn Chips 70
Rice Cakes 77
Potato French fried 75
Sweets / Lollies 96
So always look for lower GI choices in your foods.
Scott the Fitness Expert
www.succeed.com.au
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