SUGAR BALANCING TECHNIQUE – GLYCEMIC INDEX

glycemic index

The GLYCEMIC INDEX (GI) is a way to measure food’s carbohydrate content through its effect on blood glucose concentrations.

The index is between 0–100 and uses glucose as the reference(glycemic index of 100).

Slowly absorbed carbohydrates have a low GI rating (55 or below), this includes vegetables and most fruits, milk, and pulses.

Glycemic index partial  chart(1):

FOOD Glycemic index (glucose = 100)
HIGH-CARBOHYDRATE FOODS
White wheat bread* 75 ± 2
Whole wheat/wholemeal bread 74 ± 2
Specialty grain bread 53 ± 2
Unleavened wheat bread 70 ± 5
Wheat roti 62 ± 3
Chapatti 52 ± 4
Corn tortilla 46 ± 4
White rice, boiled* 73 ± 4
Brown rice, boiled 68 ± 4
Barley 28 ± 2
Sweet corn 52 ± 5
Spaghetti, white 49 ± 2
Spaghetti, wholemeal 48 ± 5
Rice noodles† 53 ± 7
Udon noodles 55 ± 7
Couscous† 65 ± 4
BREAKFAST CEREALS
Cornflakes 81 ± 6
Wheat flake biscuits 69 ± 2
Porridge, rolled oats 55 ± 2
Instant oat porridge 79 ± 3
Rice porridge/congee 78 ± 9
Millet porridge 67 ± 5
Muesli 57 ± 2
FRUIT AND FRUIT PRODUCTS
Apple, raw† 36 ± 2
Orange, raw† 43 ± 3
Banana, raw† 51 ± 3
Pineapple, raw 59 ± 8
Mango, raw† 51 ± 5
Watermelon, raw 76 ± 4
Dates, raw 42 ± 4
Peaches, canned† 43 ± 5
Strawberry jam/jelly 49 ± 3
Apple juice 41 ± 2
Orange juice 50 ± 2
VEGETABLES
Potato, boiled 78 ± 4
Potato, instant mash 87 ± 3
Potato, french fries 63 ± 5
Carrots, boiled 39 ± 4
Sweet potato, boiled 63 ± 6
Pumpkin, boiled 64 ± 7
Plantain/green banana 55 ± 6
Taro, boiled 53 ± 2
Vegetable soup 48 ± 5
DAIRY PRODUCTS AND ALTERNATIVES
Milk, full fat 39 ± 3
Milk, skim 37 ± 4
Ice cream 51 ± 3
Yoghurt, fruit 41 ± 2
Soy milk 34 ± 4
Rice milk 86 ± 7
LEGUMES
Chickpeas 28 ± 9
Kidney beans 24 ± 4
Lentils 32 ± 5
Soya beans 16 ± 1
SNACK PRODUCTS
Chocolate 40 ± 3
Popcorn 65 ± 5
Potato crisps 56 ± 3
Soft drink/soda 59 ± 3
Rice crackers/crisps 87 ± 2
SUGARS
Fructose 15 ± 4
Sucrose 65 ± 4
Glucose 103 ± 3
Honey 61 ± 3
Data are means ± SEM.

* Low-GI varieties were also identified.

† Average of all available data.

Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily.

Foods high on the glycemic index release glucose rapidly.

  • Always good to choose alternatives with lower scores, when you do eat higher glycemic index foods mix them with protein or lower glycemic index foods to slow the release.
  • Wholegrains and high-fibre foods act as a physical barrier that slows down the absorption of carbohydrate.
  • Fat lowers the GI of a food. For example, chocolate has a medium GI because of its fat content. This also shows us not to count only on the glycemic index of foods but also choose food according to their health benefits.
  • Protein lowers the GI of food.

Low GI foods, if done correctly with good combinations of healthy foods, tend to support weight loss.

While foods high on the GI scale help with a quick energy recovery.

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