The Importance of the Glycemic Index You might have heard the words “glycemic index” being thrown around, but wasn’t sure what the whole thing was about. The glycemic index (GI) is a number that is associated with different foods and shows what their effect on the glucose levels in the blood (also known as “blood sugar”). The number represents the total rise in glucose level after eating that food.
*How the GI is determined:* The level of “sweetness” of a food doesn’t necessarily make it low/high glycemic - Foods with simple carbohydrates break down faster in the stomach, releasing glucose into the blood more rapidly and therefor have a higher GI value. Foods with complex carbohydrates, which break down slower, will have a lower GI value. *Other factors that affect GI levels:* Dietary fiber, fat, protein, vinegar and amylose starch will lower the GI levels in food. Research shows that consuming a small amount of alcohol shortly before a meal will reduce the GI level of the meal by 15%. *GI classification:* *Classification**GI range**Examples*Low GI55 or lessbeans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame); most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); fructose; mushrooms; chilisMedium GI56-69not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, sucrose, bananaHigh GI70 or higherwhite bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, glucose, maltose, maltodextrins, potato, pretzels, bagels Source: *Wikipedia.org <http://en.wikipedia.org/wiki/Glycemic_index#Determining_the_GI_of_a_food>* *Why do we need to know the GI of food?* Diabetics need to know what their glucose levels are, as changes in these levels can have serious effects on their physical and mental state and may even be detrimental to their health. Non-diabetics can use the GI to better regulate their energy levels and improve results when working out. Some people with a thyroid condition need to control their blood glucose levels in order to lose or maintain weight. High glycemic foods break down fast, providing a quick energy boost, especially after a workout. Low glycemic foods take more time to break down, making them a great fuel before a workout, as they release energy into the body steadily. These factors can help you prevent hypoglycemia symptoms <http://www.ba-bamail.com/backoffice/Email.aspx?id=12725>. A 1999 research discovered that people who follow a low GI diet over a prolonged period of time reduce the risk of developing coronary heart disease, type 2 diabetes and even age-related muscular degeneration. *Things to be aware of:* The GI index is not perfect – there are many foods that are low-glycemic which are unhealthy (Chocolate cake – GI 31, ice cream – GI 37) and ones that are high-glycemic that are good for you (Potato/rice – 100 GI). Remember to practice moderation. The amount of carbohydrates in food can have more of an impact than GI on the glucose levels in your blood. Losing weight and consuming less carbs will also lower blood glucose levels. *The Rise of Blood Sugar Levels After a Meal* Source: *Wikipedia.org* <http://en.wikipedia.org/wiki/File:Graph_describing_the_rise_of_blood_sugar_after_meals.png> The Harvard Medical School recently published a glycemic index of common foods: *FOOD* *GI**(glucose = 100)* *Serving size (grams)**Glycemic load per serving**BAKERY PRODUCTS AND BREADS* Banana cake, made with sugar476014Banana cake, made without sugar 556012Sponge cake, plain466317Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)4211124Apple, made with sugar446013Apple, made without sugar48609Waffles, Aunt Jemima (Quaker Oats)763510Bagel, white, frozen727025Baguette, white, plain953015Coarse barley bread, 75-80% kernels34307Hamburger bun61309Kaiser roll733012Pumpernickel bread5630750% cracked wheat kernel bread583012White wheat flour bread713010Wonder™ bread73 3010Whole wheat bread71309100% Whole Grain™ bread (Natural Ovens)51307Pita bread, white683010Corn tortilla525012Wheat tortilla30508*BEVERAGES* Coca Cola®63250 mL16Fanta®, orange soft drink68250 mL23Lucozade®, original (sparkling glucose drink)95±10250 mL40Apple juice, unsweetened44250 mL30Cranberry juice cocktail (Ocean Spray®)68250 mL24Gatorade78250 mL12Orange juice, unsweetened50250 mL12Tomato juice, canned38250 mL4*BREAKFAST CEREALS AND RELATED PRODUCTS* All-Bran™553012Coco Pops™773020Cornflakes™933023Cream of Wheat™ (Nabisco) 6625017Cream of Wheat™, Instant (Nabisco)7425022Grapenuts™753016Muesli663016 Oatmeal5525013Instant oatmeal8325030Puffed wheat803017Raisin Bran™ (Kellogg's)613012Special K™ (Kellogg's)693014*GRAINS* Pearled barley28150 12Sweet corn on the cob6015020Couscous651509Quinoa5315013White rice8915043Quick cooking white basmati6715028Brown rice5015016Converted, white rice (Uncle Ben's®)3815014Whole wheat kernels305011Bulgur4815012*COOKIES AND CRACKERS* Graham crackers742514Vanilla wafers772514Shortbread642510Rice cakes822517Rye crisps642511Soda crackers742512*DAIRY PRODUCTS AND ALTERNATIVES* Ice cream, regular57506Ice cream, premium38503Milk, full fat41250mL5Milk, skim32250 mL4Reduced-fat yogurt with fruit3320011*FRUITS* Apple391206Banana, ripe6212016Dates, dried426018Grapefruit251203Grapes5912011Orange401204Peach 421205Peach, canned in light syrup401205Pear381204Pear, canned in pear juice 431205Prunes, pitted296010Raisins646028Watermelon721204*BEANS AND NUTS* Baked beans401506Blackeye peas3315010Black beans301507Chickpeas101503Chickpeas, canned in brine381509Navy beans311509Kidney beans291507Lentils291505Soy beans151501Cashews, salted27503Peanuts7500*PASTA and NOODLES* Fettucini3218015Macaroni4718023Macaroni and Cheese (Kraft)6418032Spaghetti, white, boiled4618022Spaghetti, white, boiled 20 min5818026Spaghetti, wholemeal, boiled4218017*SNACK FOODS* Corn chips, plain, salted425011Fruit Roll-Ups®993024M & M's®, peanut33306Microwave popcorn, plain55206Potato chips515012Pretzels, oven-baked833016Snickers Bar® 516018*VEGETABLES* Green peas51804Carrots35802Parsnips52804Baked russet potato11115033Boiled white potato8215021Instant mashed potato8715017Sweet potato7015022Yam5415020*MISCELLANEOUS* Hummus (chickpea salad dip)6300Chicken nuggets (frozen)461007Pizza (plain baked dough, parmesan cheese and tomato sauce)8010022Pizza, Super Supreme (Pizza Hut)361009Honey612512 -- You received this message because you are subscribed to the Google Groups "Thatha_Patty" group. 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