What is Glycemic Index



Glycemic Index

I have seen many people reading the labels of Food products for GI value. Now What is GI. The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food's effect on a person's blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose.

The GI represents the rise in a person's blood sugar level two hours after consumption of the food. The glycemic effect of foods depends on a number of factors, such as the type of starch, physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal. The GI is useful for understanding how the body breaks down carbohydrates and takes into account only the available carbohydrate (total carbohydrate minus fiber) in a food.
 
You may refer to them as slow-burning carbs, but they're also known as carbs with a low glycemic index. These types of carbs are digested and absorbed -- burned -- more slowly than carbs with a high glycemic index. Eating slow-burning carbs also keeps hunger away and helps with blood sugar control. Slow-burning carbs tend to be higher in fiber, protein or fat and include a variety of different fruits and vegetables, certain types of grains and most legumes and dairy foods.
 
Slow-Burning Fruits
 
Slow-burning fruits have a glycemic index of 55 or less, which is true of all slow-burning carbs. Examples include cherries, plums, grapefruit, apples, pears, grapes, oranges, prunes, dried apricots, kiwi and peaches. Filling your diet with low-GI foods may help you reach and maintain a healthy weight, says the Academy of Nutrition and Dietetics. And if you have diabetes, slow-burning carbs may help you gain better control over your blood sugar and lower both cholesterol and triglyceride levels.
 
Slow-Burning Vegetables
 
Peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers are examples of slow-burning vegetables. Not only are these veggies a good source of energy, but they are also low in calories and high in fiber, potassium, folate and vitamins A and C. People who eat a diet rich in fruits and vegetables reduce their risk of heart disease. These foods may also offer protection against certain types of cancer.
 

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Low GI
 

Cherries  

22

Plums      

24

Grapefruit    

25

Peaches      

 28

Peach, canned in

natural juice

30

Apples

34

Pears

41

Dried Apricots    

32

Grapes  

43

Coconut

45

Coconut Milk

41

Kiwi Fruit

47

Oranges    

40

Strawberries  

40

 
Medium GI
 

Mango     

60

Sultanas

56

Bananas

58

Raisins

64

Papaya

60

Figs

61

Pineapple    

66

 
High GI
 

Watermelon

80

Dates

103

 
Staples
 
Low GI

Wheat Pasta Shapes

 54

New Potatoes

54

Meat Ravioli

39

Spaghetti

32

Tortellini (Cheese)

50

Brown Rice

50

Buckwheat

51

White long grain rice

50

Pearled Barley

22

Sweet Potatoes

48

Instant Noodles

47

Wheat tortilla

30

 
Medium GI
 

Basmati Rice

58

Couscous

61

Cornmeal

68

Taco Shells

68

Gnocchi

68

Canned Potatoes

61

Chinese (Rice)

58

Vermicelli

58

Baked Potatoes

60

Wild Rice

57

 
High GI
 

Instant White Rice

87

Glutinous Rice

86

Short Grain White Rice 

83

Tapioca

70

Fresh Mashed Potatoes

73

French Fries

75



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