The Glycemic Index
The Glycemic Index
Carbohydrates are those foods containing sugars, when we think
of sugar typically we think of white sugar. There many kinds of
sugars in our foods such as fruit sugars (fructose), milk
sugars (lactose) and white sugar (sucrose) to name but a
few.
The GLYCEMIC INDEX (GI) is a scale which ranks carbohydrates
from 0-100 based on how they raise blood sugar levels after
consumption. High GI foods are those foods which are digested
quickly and absorbed rapidly causing striking increases in
blood sugar.
Low GI Foods will produce a gradual increase in blood sugar
resulting from their slow digestion and absorption. The
benefits of low GI diets reduce the risk of Adult onset
diabetes; help with weight control (delaying appetite and
cravings), reduced risk of heart disease, reduced cholesterol
and increase physical endurance.
You may be surprised to find what foods are high GI. Low GI is
below 55, Medium GI is 56-69, High GI is 70 and
above.
|
Food
|
Serve |
Glycemic Index
0-100 |
|
White Bread
Wholemeal flour bread
Rice Pasta Boiled
Boiled Pontiac Potato
Lychee
Pineapple
Nutrigrain Cereal
|
30gr
30gr
180gr
150gr
120gr
66gr
30gr |
70
77
92
88
79
66
66 |
Source: http://www.glycemicindex.com/
by Scott Collins N.D.
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