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The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. (1)
Benefits of the Glycemic Index
ü Low GI means a smaller rise in blood glucose levels after meals
ü Low GI diets can help people lose weight and control weight
ü Low GI diets can improve the body's sensitivity to insulin
ü High GI foods help re-fuel carbohydrates stores after exercise
ü Low GI carbs improve diabetes control
ü Low GI carbs reduce the risk of heart disease
ü Low GI carbs reduce blood cholesterol levels
ü Low GI carbs can help you manage the symptoms of PCOS
ü Low GI foods keep you fuller for longer
ü Low GI can prolong physical endurance (2)
Eat Less Of These. Eat More Of These.
Food GI Food GI
Sugars
Glucose 100
Fructose 20
Honey 87
Vegetables Vegetables
Parsnips 98 Soybeans 15
Carrots 90 Kidney Beans 29
White Potatoes 70 Lentils 25
Mashed Potatoes 80 Sweet Potatoes 48
Broad Beans 75 Yams 45
Fruits Fruits
Bananas 65 Apples 36
Raisins 68 Oranges 40
Equatorial Fruits 60-70 Northern Fruits 30-40
Dried Fruits 65-70
Grains & Pasta Grains & Pasta
White Flour Spaghetti 56 Whole Wheat Spaghetti 40
Cornflakes 85 Oats 48
White Rice 70 Brown Rice 60
White Flour Pancakes 66 Buckwheat Pancakes 45
White Bread 76 Whole Wheat Bread 64
Lean Meats, Fish, Fowl, Eggs, Dairy
Milk, cheese, yogurt and meats all have glycemic indexes in the 30-40 range. Ensure that these high-protein foods are carefully chosen for their low fat content. These are your primary protein sources. As such, they are not eaten so much for energy, as they are for growth and tissue repair. (3)
| Glycemic Index Of Common Foods | |
| 100% |
|
|
|
50% to 59% |
| Glucose |
|
|
|
Buckwheat |
|
|
|
|
Spaghetti (White) |
| 80% to 90% |
|
|
|
All-Bran |
| Sweet Corn |
|
|
|
Digestive Biscuits |
| Corn Flakes |
|
|
|
Oatmeal Biscuits |
| Carrots |
|
|
|
"Rich Tea" Biscuits |
| Parsnips |
|
|
|
Peas (Frozen) |
| Potatoes (instant) |
|
|
|
Sucrose |
| Maltose |
|
|
|
|
| Honey |
|
|
|
40% to 49% |
| Potato Chips |
|
|
|
Oranges & Orange Juice |
|
|
|
|
Oats |
| 70% to 79% |
|
|
|
Buckwheat Pancakes |
| Millet |
|
|
|
Whole Wheat Spaghetti |
| White Rice |
|
|
|
Porridge Oats |
| Weetabix |
|
|
|
Sweet Potato |
| Broad Beans |
|
|
|
Beans (Canned Navy) |
| White Potato |
|
|
|
Peas (Dried) |
| Watermelon |
|
|
|
Yams |
| White Bread |
|
|
|
|
|
|
|
|
30% to 39% |
| 60% to 69% |
|
|
|
Tomato Soup |
| Whole Wheat Bread |
|
|
|
Butter Beans |
| Brown Rice |
|
|
|
Haricot Beans |
| Muesli |
|
|
|
Blackeye Peas |
| Shredded Wheat |
|
|
|
Chick Peas |
| "Ryvita" |
|
|
|
Apples |
| Water Biscuits |
|
|
|
Ice Cream |
| Beetroot |
|
|
|
Milk (Skim or Whole) |
| Bananas |
|
|
|
Yogurt |
| Raisins |
|
|
|
Most Meats & Cheeses (Watch for High Fat Content) |
| Mars Bars |
|
|
|
Northern Fruits |
| Equatorial Fruits |
|
|
|
|
| Dried Fruits |
|
|
|
20% to 29% |
| White Flour Pancakes |
|
|
Peanuts |
|
|
|
|
Lentils |
| 10% to 19% |
|
|
|
Kidney Beans |
| Soybeans |
|
|
|
|
|
Fructose
(4)(5) |
|
|
|
|
|
Sources: (1) The University of Sydney, Australia. "About." The Official Website of the Glycemic Index and GI Database. Glycemic Index Research. 2006. <http://www.glycemicindex.com/>.
(2) The University of Sydney, Australia. "Home." The Official Website of the Glycemic Index and GI Database. Glycemic Index Research. 2006. <http://www.glycemicindex.com/>. (3) Hatfield, Frederick. Fitness: The Complete Guide. 7th. Santa Barbara, CA: INTERNATIONAL SPORTS SCIENCES ASSOCIATION, 1989.
(4) Gastelu, Daniel, and Fred Hatfield. Specialist in Performance Nutrition. 2nd ed. Carpinteria, CA: INTERNATIONAL SPORTS SCIENCES ASSOCIATION, 2000.
(5) Jenkins, D.J.A., Lente carbohydrate: A newer approach to the dietary management of diabetes. Diabetes Care, 5:634, 1982.
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