The Glycemic Index
What is the Glycemic index?
The glycemic index (GI)is a scientific ranking of how our blood sugar levels are affected 2 to 3 hours after eating food. The GI ranges from 0 to 100 and is measured against pure glucose, which has a value of 100 on the index.
Low GI = 0 – 55
During digestion, low GI foods are broken down and release blood sugar into the blood stream at a gradual rate which keeps the blood sugar levels steady.
Moderate GI = 56 – 69
During digestion, low GI foods are broken down and release blood sugar into the blood stream at a moderate rate.
High GI = 70 – 100
Digestion breaks down high GI foods and releases blood sugar into the blood stream at a rapid rate causing marked fluctuations in blood sugar levels.
Glycemic Index Food List
Low GI food (0-55)
- Most non starchy vegetables - 15
- Tomatoes - 15
- Peas - 22
- Cherries - 22
- Low-fat yogurt with sugar - 33
- Pear - 36
- Apple - 36
- Whole wheat spaghetti - 37
- Tomato soup - 38
- Grapes – 43
Medium GI foods (56-70)
- Kiwifruit – 52
- Orange Juice – 52
- Banana – 53
- Sweet potato - 54
- Brown rice – 54
- White rice – 56
- Sultanas – 64
- Instant porridge – 65
- Pineapple – 66
- Whole wheat bread – 68
High GI foods (71-100)
- Bagel – 72
- Watermelon – 72
- Honey - 73
- Mashed potato – 73
- Doughnuts – 75
- White bread – 77
- Jelly beans – 80
- Rice cakes - 82
- Cornflakes – 84
- Baked potato - 85
Benefits of low GI meals
Low GI meals will provide you with sustained energy levels ease food cravings and leave you feeling fuller longer. A low GI lifestyle is the perfect option if you’re looking to either lose weight, or maintain your existing weight.
- Lower your risk of type 2 diabetes.
- Improve your body’s sensitivity to insulin.
- Control and stabilize your blood sugar levels.
- Raise your HDL (“good”) cholesterol.
- Lower your LDL (“bad”) cholesterol levels.
- Assist you with weight loss.
- Lower your risk of heart disease.
No comments:
Post a Comment