The glycemic index is a ranking of
carbohydrates based on their immediate effect on blood
glucose (blood sugar) levels. It compares foods gram
for gram of carbohydrate. Carbohydrates that breakdown
quickly during digestion have the highest glycemic indexes.
The blood glucose response is fast and high. Carbohydrates
that break down slowly, releasing glucose gradually
into the blood stream, have low glycemic indexes.
Significance of Glycemic Index ( GI)
- Low GI means a smaller rise in blood glucose levels
after meals
- Low GI diets can help people lose
weight
- Low GI diets can improve the body's sensitivity
to insulin
- High GI foods help re-fuel carbohydrate stores after
exercise
- Low GI can improve diabetes control
- Low GI foods keep you fuller for longer
- Low GI can prolong physical endurance
Low GI diet and weight loss
- Use breakfast cereals based on oats, barley and
bran
- Use "grainy" breads made with whole seeds
- Reduce the amount of potatoes you eat
- Enjoy all types of fruit and vegetables (except
potatoes)
- Eat plenty of salad vegetables with vinaigrette
dressing
Choose Low Glycemic Index food items for weight
loss
Food Glycemic Index
- Popcorn 58
- Oat bran bread 68
- Par boiled rice 68
- Sweet potato 54
- Skim Milk 46
- Pasta 40 to 70
- Lentils/kidney/baked beans 40 to 69
- Apple/banana/plum 34 to 69
- Black Beans, Boiled 30
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