What are the Benefits of the Glycemic Index?

From the Glycemic Index Foundation  http://www.glycemicindex.com/
Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
  • Low GI diets help people lose and manage weight
  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbs improve diabetes management
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs improve blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of PCOS
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
  • High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach – ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
  • Use breakfast cereals based on oats, barley and bran
  • Use breads with wholegrains, stone-ground flour, sour dough
  • Reduce the amount of potatoes you eat
  • Enjoy all other types of fruit and vegetables
  • Use Basmati or Doongara rice
  • Enjoy pasta, noodles, quinoa
  • Eat plenty of salad vegetables with a vinaigrette dressing

Low GI foods only bring about slow release and rise in glucose. This controls the spikes in insulin. Carbohyrdates with a low GI (0-54) help you feel fuller, give you more energy, and can lead to weight loss and reduced risk of diabetes.

Category Food Name Glycemic
Index
Vegetables
glycemic index of vegetables
Baked Beans
Kidney beans.
Lima beans.
Navy beans.
Pinto beans
Soy beans.
Beets.
Tomato Sauce
Peas
Sweetcorn
Broccoli, cauliflower, celery
Vegetarian chili
Mashed potato, instant
French Fries, baked
Potato, peeled & steamed
Carrots
48
27
32
38
45
18
64
49
48
48
10-25
39
74
54
65
47
Breads | Glycemic Index of Bread
glycemic index of bread
Dark rye
French baguette
Hamburger bun
Kaiser roll
Pita bread – whole wheat
Sourdough
Fruit Bread
White bread
Wonder Bread, White Enriched
Wheat bread – stoneground
Whole wheat
Bagel, plain, white
Wholegrain Bread
Multigrain Breads
English Muffin, Whole Grain
Oat Bread
Rye Bread
Bran Muffin
51
95
61
73
57
52
53
70
71
53
69
72
40
45
45
65
50
65
Meats / Chicken | Glycemic Index of Meat and Chicken
glycemic index of meat and chicken
Sweet & Sour Chicken w/Noodles
Lean Cuisine, French style Chicken
Beef casserole
Chicken Nuggets, frozen
Fish Fingers (strips)
Pizza, cheese
Sausages
Hamburger (with bun)
Chicken Nuggets, frozen & microwaved
Sushi, roasted
41
36
53
46
38
60
28
66
46
55
Cereal
glycemic index of cereal
All-Bran Kellogs
Bran Flakes, Post
Cheerios
Cocoa Krispies
Corn Chex
Corn Flakes
Corn Pops
Cream of Wheat.
Frosted Flakes
Froot Loops
Grapenuts Flakes
Frosted Mini Wheats
Honey Smacks
Multi Bran Chex
Museli
Raisin Bran
Rice Chex
Shredded Wheat
Honey Smacks
Special K
Total
Pancakes, from shake Mix
Pop Tarts
42
74
74
77
83
84
80
74
55
69
80
58
71
58
43
73
89
83
56
54
76
67
70
Rice
gi values
Barley, pearled
Couscous
Instant, 1 cup, cooked
Uncle Bens, converted
Long grain White
Short grain, white
Rice Noodles
Instant rice – white (boiled)
Brown rice (boiled)
Brown rice (steamed)
25
65
87
44
41
72
53
87
72
50
Cookies
http://www.glycemicedge.com/images/food-cookies.jpg
Graham crackers
Oatmeal cookie
Vanilla wafers
74
55
77
Crackers
http://www.glycemicedge.com/images/food-crackers.jpg
Rice cakes, plain
Stoned wheat thins
Water cracker
82
67
78
Dairy
http://www.glycemicedge.com/images/food-dairy.jpg
Ice cream, vanilla, 10% fat
Low Fat Ice Cream
Milk, whole
Milk, skim
Milk, chocolate, 1%
Pudding
Milk, soy
Tofu frozen dessert, low fat
Yogurt, nonfat, fruit, sugar
Yogurt, nonfat, plain, artificial sweet.
Yogurt, nonfat, fruit, artificial sweet
Custard
61
35
27
32
34
43
31
115
33
14
14
43
Fruits
http://www.glycemicedge.com/images/food-fruit.jpg
Apple, 1 medium
Apple juice, unsweetened
Apricots, 3 medium
Banana bread
Banana
Cherries
Cranberry juice
Grapefruit, raw
Grapes, green
Kiwi
Mango
Orange
Orange juice
Peach
Pea
Pineapple
Plums
Prunes
Raisins
Watermelon
Cantaloupe
38
40
57
47
55
22
52
25
46
52
55
44
46
30
38
66
69
29
64
72
65
Pasta / Pizza
http://www.glycemicedge.com/images/food-pasta1.jpg
Fettuccine
Linguine
Linguine with Shrimp Dinner
Macaroni
Deluxe macaroni & Cheese Dinner
Ravioli, meat
Ravioli, drum wheat flour, meat
Spaghetti, white
Spaghetti, wheat
Spaghetti, white,
boiled
Spiral, durum
Tortellini, cheese
Vermicelli
Pizza, Super Supreme
Pizza, Vegetarian Supreme (Pizza Hut)
Lasagna, vegetarian
Lasagna, meat (Healthy Living brand)
Lasagna, beef
45
52
40
47
36
39
39
41
37
42
43
50
35
36
49
20
28
47
Snacks
http://www.glycemicedge.com/images/food-snacks.jpg
Vanilla wafers
Doughnut, deep-fried
Apple Muffin
Sponge cake, plain
Snickers Candy bar
Pretzels
Potato chips
French Fries
Popcorn, light, microwave
Popcorn, regular
Pop Tarts, chocolate
M&M’s Chocolate candy, peanut
Snickers Bar
Mars Bar
Peanuts
Cashew nuts
Granola Bar, chewy
Graham crackers
Doritos Corn chips
77
75
48
46
41
83
54
75
55
72
70
33
41
68
14
25
61
74
72
Drinks
http://www.glycemicedge.com/images/food-drink.jpg
Coca-Cola
Gatorade
Fanta soft drink
Apple Juice
Orange Juice
Tomato Juice
Lemonade, sweetened
Fruit Punch
Chocolate Milk
77
78
63
40
50
38
54
67
34

 

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