Glycemic load list. Glycemic Index and Glycemic Load: A Comprehensive Guide for Prediabetes Management
How can the Glycemic Index help manage prediabetes? Discover the foods that rank low, medium, and high on the Glycemic Index scale and learn how to use this knowledge to control blood sugar levels.
Understanding the Glycemic Index and Glycemic Load
The Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods based on how quickly they can raise blood sugar levels. Foods with a low GI (55 or less) are digested and absorbed more slowly, leading to a gradual rise in blood sugar. Conversely, foods with a high GI (70 or higher) are quickly digested and absorbed, causing a rapid spike in blood sugar.
The Glycemic Load (GL) takes into account both the quality and quantity of carbohydrates in a food. It considers the GI and the amount of carbohydrates in a typical serving. Foods with a low GL (10 or less) have a minimal impact on blood sugar levels, while those with a high GL (20 or more) can significantly affect blood sugar.
Prediabetes and the Glycemic Index
Prediabetes is a condition characterized by elevated blood sugar levels that have not yet reached the threshold for a type 2 diabetes diagnosis. Early intervention is crucial, and making lifestyle changes through diet and physical activity is the first line of defense.
For individuals with prediabetes, it’s important to maintain good blood sugar control. The Glycemic Index can be a valuable tool in this process, as it helps identify foods that will not cause a drastic blood sugar spike.
Factors Affecting the Glycemic Index of Foods
The Glycemic Index of a food can be influenced by several factors, including:
- Cooking method: The GI of pasta, for example, can be lowered by cooking it al dente.
- Refinement of carbohydrates: Refined carbohydrates, with most of their fiber removed, are digested and absorbed more quickly.
- Presence of fat, fiber, and acid: These nutrients slow the digestion of carbohydrates, prolonging the time it takes for them to be converted to glucose.
- Ripeness of fruit: The more ripe a fruit is, the higher its GI.
- Portion size: The more you eat of a carbohydrate-containing food, the greater the impact on your blood sugar.
Glycemic Index Food Lists
To help you make informed choices, here are some examples of foods categorized by their Glycemic Index:
Vegetables
- Low GI (0-55): Asparagus, cabbage, mushrooms, tomatoes, cauliflower, broccoli, eggplant, raw carrots, lettuce, green beans, peppers, onions
- Moderate GI (56-69): Beetroot, pumpkin, parsnips
Fruits
- Low GI (0-55): Cherries, plums, grapefruit, peaches, apples, pears, dried apricots, grapes, coconut, kiwi, oranges, strawberries, prunes
- Moderate GI (56-69): Mango, bananas, raisins, papaya, figs, pineapple
- High GI (70+): Watermelon, dates
Dairy
- Low GI (0-55): Whole milk, skim milk, chocolate milk, soy milk
- Moderate GI (56-69): Ice cream
Beans/Legumes
- Low GI (0-55): Kidney beans, butter beans, chickpeas, navy beans, red & green lentils, pinto beans, black eyed peas, split peas
Starches
- Low GI (0-55): Spelt bread, sourdough bread, whole grain tortilla, all-bran cereal, steel-cut oats, barley, bulgur, al dente pasta, quinoa, peas, popcorn, sweet potato, squash
- Moderate GI (56-69): Flaxseed bread, pita bread, pumpernickel bread, roti, pumpernickel
Utilizing the Glycemic Index for Prediabetes Management
When planning your meals, prioritize foods with a low Glycemic Index. These will help keep your blood sugar levels stable and prevent dramatic spikes. Pair high-GI foods with low-GI options to help blunt the impact on your blood sugar.
Remember, the Glycemic Index is just one tool in the management of prediabetes. A balanced diet, portion control, and regular physical activity are all essential for maintaining healthy blood sugar levels and preventing the progression to type 2 diabetes.
Grow Your Own Glycemic-Friendly Produce
If you’re interested in a low-GI approach, consider growing your own fruits and vegetables. Many low-GI foods, such as leafy greens, tomatoes, and berries, can be easily grown at home. This not only provides you with fresh, nutrient-dense produce but also allows you to have greater control over the quality and ripeness of your ingredients.
For helpful tips and tricks on starting your own garden, check out our comprehensive guide on Growing Your Own Glycemic-Friendly Produce.
Consult with a Registered Dietitian
If you’re looking for a more personalized approach to managing your prediabetes through the Glycemic Index, consider consulting with a registered dietitian. They can help you develop a tailored meal plan, taking into account your individual needs, preferences, and health goals.
By working with a professional, you can gain a deeper understanding of the Glycemic Index and how to effectively incorporate it into your lifestyle to achieve better blood sugar control and reduce your risk of developing type 2 diabetes.
Glycemic Index Food List | OnPoint Nutrition
How can I use the Glycemic Index to help manage my prediabetes?
As you plan your meals, you will include starches and vegetables that contain carbohydrates. Carbohydrates are essential to normal body function and provide your body with its main source of energy! Pick your carbohydrate-rich foods based on their overall nutritional quality and how they will affect your blood sugar – especially if you have prediabetes.
Glycemic Index and Prediabetes Diagnosis
A prediabetes diagnosis can be alarming – this condition is marked by abnormally high blood sugar (glucose), most often caused by insulin resistance. Prediabetes is the term used to describe elevated blood sugar (glucose) that has not reached the threshold of type 2 diabetes diagnosis. The key is early intervention — to get your blood sugar out of the prediabetes range. Making a lifestyle change through diet and movement will always be the first line of treatment – so what you eat matters!
How the Glycemic Index Works
The Glycemic Index ranks foods on a scale of 0-100 depending on how fast the food will be digested, absorbed and converted into blood sugar.
If you have prediabetes, it’s important to maintain good blood sugar control. The key is to use the Glycemic Index to choose foods that will not cause a drastic blood sugar spike. Fiber-rich foods generally have a low glycemic index (GI), although not all foods with a low GI necessarily have high fiber content.
The lower the number, the lower the potential spike in your blood sugar levels. So, to keep your blood sugar from skyrocketing, choose foods that are categorized as “low” on the Glycemic Index. The ranking system is:
- 55 or less = Low (good)
- 56 – 69 = Medium
- 70 or higher = High (“bad”)
However, the Glycemic Index of foods can change! So, foods that have a low GI are not always good and foods that have a high GI are not always off-limits. Sound confusing? Fear not; here are a few examples. Some factors that can affect the GI of food are:
- How you cook it: The GI of pasta, for example, can be significantly lowered by cooking it less (Al Dente)!
- How refined the carbohydrates are: Refined carbohydrates have most of their fiber removed, causing them to be digested and absorbed more quickly.
- The presence of fat, fiber, and acid: Fats, fiber and acid all help to slow the digestion of carbohydrates, prolonging the amount of time it takes for them to be converted to glucose in the body.
- How ripe the food is (this is especially important with fruit): The more ripe a food is, the higher the GI!
- Portion size: The more you eat of a carbohydrate-containing food at one time, the more your blood sugar will be affected.
When choosing foods based on the Glycemic Index, remember these factors to ensure your blood sugar will respond as planned! Eating a well-balanced diet, portion control and being aware of foods with high/low glycemic index are all ways to help you better manage a healthy lifestyle with prediabetes – and prevent type 2 diabetes. If you’re interested in learning more and taking control of your health, talk to one of our registered dietitians.
Interested in a total overhaul to better manage your prediabetes? Check out our comprehensive prediabetes diet recommendations.
Below is our comprehensive list of where foods rank on the Glycemic Index
If you are interested in trying a low Glycemic Index approach, it may be helpful to try growing some of your own fruits and vegetables. Check out a few helpful tips and tricks for growing your own garden here.
Vegetables | ||
Low Glycemic Index (0-55) | Moderate Glycemic Index (56-69) | High Glycemic Index (70+) |
Asparagus Cabbage Mushrooms Tomatoes Cauliflower Broccoli Eggplant Raw carrots Lettuce Green beans Peppers Onions | Beetroot
| Pumpkin Parsnips |
Fruits | ||
Low Glycemic Index (0-55) | Moderate Glycemic Index (56-69) | High Glycemic Index (70+) |
Cherries Plums Grapefruit Peaches Apples Pears Dried Apricots Grapes Coconut Kiwi Oranges Strawberries Prunes | Mango Bananas Raisins Papaya Figs Pineapple
| Watermelon Dates |
Dairy | ||
Low Glycemic Index (0-55) | Moderate Glycemic Index (56-69) | High Glycemic Index (70+) |
Whole milk Skim milk Chocolate milk Soy milk | Ice cream |
|
Beans/Legumes | ||
Low Glycemic Index (0-55) | Moderate Glycemic Index (56-69) | High Glycemic Index (70+) |
Kidney beans Butter beans Chickpeas Navy beans Red & green lentils Pinto beans Black eyed peas Split peas |
|
|
Starches | ||
Low Glycemic Index (0-55) | Moderate Glycemic Index (56-69) | High Glycemic Index (70+) |
Spelt bread Sour dough bread Whole grain tortilla All bran cereal Steel cut oats Barley Bulgur Pasta (Al Dente) Quinoa Peas Popcorn Sweet potato Squash
| Flaxseed bread Pita bread Pumpernickel bread Roti Pumpernickel bread Rye bread Instant/quick cooking oats Basmati rice Brown rice Cornmeal Couscous Rice noodles White rice Wild rice Corn Parsnips Rye crackers
| White bread Whole wheat bread Naan bread Corn flakes Cream of wheat Rice Krispies Special K Jasmine rice Sticky rice White rice Carrots Potato Pretzels Rice cakes Soda Crackers |
Interested in a total overhaul to better manage your prediabetes? Check out our comprehensive prediabetes diet recommendations.
Kaitlyn Willwerth, MS, RD
Kaitlyn Willwerth is a Registered Dietitian at OnPoint Nutrition. Kaitlyn’s work focuses on providing individualized health and lifestyle coaching and, most importantly, support. She is a Certified LEAP Therapist and has also completed the Monash University ‘Low FODMAP Diet for IBS’ online training course for health professionals.
Meet Kaitlyn
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Glycemic Index & Load List
For convenience, we have listed the glycemic index (GI) and glycemic load (GV) values for a selection of common food items.
To provide an at a glance view we have left out descriptions for each listing.
The tables are not be meant to be an exhaustive list of GI and GL values for different foods.
As some food items have been tested by different researchers, there is often variation between values given and also within each study.
In the tables, the ± values represent this variation in results.
For visitors wishing to view more detailed information on GI values we recommend searching the Glycemic Database.
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Broad beans, frozen | 63±9 | 3 | 80g | 5g |
| Pea, frozen | 51±6 | 4 | 80g | 7g |
| Pumpkin | 66±4 | 12 | 80g | 18g |
| Sweet corn on the cob | 48 | 8 | 80g | 16g |
| Carrots | 39±4 | 2 | 80g | 6g |
| Parsnips | 52±5 | 4 | 80g | 8g |
| Potato | 86±6 | 22 | 150g | 26g |
| Sweet potato | 70±6 | 22 | 150g | 32g |
| Yam | 54±8 | 20 | 150g | 37g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Banana Cake – with sugar | 47 ±8 | 14 | 60g | 29g |
| Carrot Cake – with coconut flour | 36 | 8 | 60g | 23g |
| Chocolate cake- packet mix | 38 ±3 | 20 | 111g | 52g |
| Doughnut – wheat dough, fried | 75 ±7 | 15 | 50g | 20g |
| Muffin – plain, wheat flour | 46 ±8 | 11 | 50g | 23g |
| Pancakes | 66 ±9 | 17 | 80g | 26g |
| Puff Pastry | 56 ±5 | 11 | 50g | 20g |
| Scones – packet mix | 92 ±8 | 8 | 25g | 9g |
| Vanilla Cake | 42 ±4 | 24 | 111g | 58g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Bagel | 69 | 24 | 70g | 35g |
| French Baquette | 57 ±9 | 10 | 30g | 18g |
| Pain au lait | 63 ±10 | 20 | 60g | 32g |
| Sunflower and barley bread | 70±10 | 8 | 30g | 12g |
| Wholemeal barley flour bread | 67 | 13 | 30g | 20g |
| Buckwheat bread | 67±2 | 13 | 30g | 19g |
| Chickpea flour bread | 55 | 7 | 20g | 13g |
| Gluten Free White Bread | 40±5 | 3 | 30g | 8g |
| Rye Bread | 50 | 7 | 30g | 14g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| All-Bran™ | 44±6 | 9 | 30g | 20g |
| Bran cereal | 43±10 | 5 | 30g | 12g |
| Coco Pops™ | 77±8 | 20 | 30g | 26g |
| Cornflakes | 81±3 | 20 | 30g | 25g |
| Frosties™ | 55 | 14 | 30g | 26g |
| Fruit & Fibre | 65 | 13 | 30g | 21g |
| Grapenuts | 75±6 | 16 | 30g | 22g |
| Alpen Muesli | 55±10 | 11 | 30g | 19g |
| Porrige Scottish | 55±2 | 13 | 250g | 24g |
| Shredded Wheat | 67±10 | 13 | 30g | 20g |
| Special K™ | 69±5 | 14 | 30g | 21g |
| Weetabix™ | 75±10 | 16 | 30g | 22g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Barley kernels – boiled 25mins | 25 | 10 | 150g | 42g |
| Corn granules | 52±3 | 15 | 150g | 28g |
| Sweet corn | 60 | 20 | 150g | 33g |
| Couscous, rehydrated | 65±7 | 9 | 150g | 14g |
| Millet porridge | 62±3 | 22 | 150g | 36g |
| Rice, boiled white, type NS | 72±8 | 29 | 150g | 40g |
| Rice Long grain, white (Uncle Bens) | 56±7 | 14 | 150g | 43g |
| Jasmine Fragrant rice | 89±4 | 37 | 150g | 42g |
| Basmati, white boiled 8 min | 57±4 | 22 | 150g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Apple – Golden Delicious | 39±3 | 6 | 120g | 16g |
| Apricots | 34±3 | 3 | 120g | 9g |
| Banana (Canada) | 62±9 | 16 | 120g | 25g |
| Dates | 42±4 | 18 | 60g | 42g |
| Grapes, black | 59 | 11 | 120g | 18g |
| Kiwi fruit | 58±7 | 7 | 120g | 12g |
| Nectarines | 43±6 | 4 | 120g | 9g |
| Oranges, type NS | 40±3 | 4 | 120g | 11g |
| Marmalade | 43 | 8 | 30g | 18g |
| Pineapple | 66±7 | 6 | 120g | 10g |
| Raisins | 64±11 | 28 | 60g | 44g |
| Sultanas | 57 | 25 | 60g | 43g |
| Watermelon | 80±3 | 5 | 120g | 6g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Fillet-O-Fish™ burger | 66±10 | 20 | 128g | 30g |
| Hamburger | 66±8 | 17 | 95g | 25g |
| Chicken korma and rice | 45±9 | 21 | 300g | 48g |
| Chow mein, chicken | 47±7 | 18 | 300g | 38g |
| Cottage pie | 65±8 | 22 | 300g | 34g |
| Cumberland fish pie | 40±5 | 12 | 300g | 31g |
| Lasagne, type NS | 34±8 | 10 | 300g | 31g |
| Mushroom stroganoff with rice | 26±6 | 11 | 300g | 43g |
| Pasta bake, tomato and mozzarella | 23±4 | 10 | 300g | 43g |
| Product | Glycemic Index (GI) | Glycemic Load (GL) | Serving Size | Carbs Per Serving |
|---|---|---|---|---|
| Brownies | 42 | 11 | 50g | 27g |
| Chocolate, milk | 43±3 | 12 | 50g | 28g |
| Chocolate, white, Milky Bar | 44±6 | 13 | 50g | 29g |
| Corn chips, plain, salted | 42±4 | 11 | 50g | 25g |
| Apricot and Almond bar | 34±6 | 5 | 30g | 15g |
| Jelly beans, assorted colors | 80±8 | 22 | 30g | 28g |
| Mars Bar® | 68±12 | 27 | 60g | 40g |
| Milky Way® | 62±8 | 26 | 60g | 42g |
| Nougat | 32 | 4 | 30g | 12g |
What is the glycemic index: Table of products
Publication date: 10/26/2021
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Shatrova Natalia Ivanovna,
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Article content
- Glycemic index – what is it?
- What is the glycemic index of foods?
- Food Glycemic Index
- Food Glycemic Index Table
- Is it necessary to give up high GI foods
- Source
The glycemic index (GI) of foods – everyone who controls their diet has come across this concept.
It is usually used to build a diet by those who adhere to the basic rules of a healthy lifestyle, as well as athletes, diabetics and keto diet lovers. But due to the fact that a number of misconceptions have formed around the GI, products that benefit are often unreasonably excluded from the menu. Therefore, it is not always possible to focus on it.
Glycemic index – what is it?
Carbohydrates are the main source of energy for our body. Their conversion to glucose occurs in the intestine. Insulin delivers the substance to the cells, thus providing them with nutrition.
When the body is provided with enough sugar, we feel cheerful. But if glucose is supplied in excess, it is deposited in adipose tissue “in reserve”. With a lack of sugar, a feeling of hunger appears and a breakdown is felt. When restocking, it is important that glucose levels do not rise abruptly. Then the body will use it completely, not having time to store it in reserve.
The conversion of carbohydrates into glucose takes place at different times.
“Fast” carbohydrates in a short time saturate the body with a large amount of energy, but do not satisfy hunger well. “Slow” carbohydrates are absorbed more evenly: products with them contribute to a long feeling of satiety.
Thus, explaining in simple terms, we can say that GI (GI) is a special indicator for assessing the rate of breakdown of glucose and its entry into the blood. The value of the indicator depends on the speed of the process: the faster the process, the higher the indicator. Accordingly, the concentration of sugar also increases faster. The scale focuses on glucose, its GI is 100.
What is the glycemic index of foods?
Foods with a high GI increase sugar in half an hour and create an excess in the body. Carbohydrates from dishes with a low index are broken down in 1.5-2 hours, providing a more even supply of glucose into the blood.
There are advantages and disadvantages to both high GI and low GI foods.
High GI benefits:
- fast satiety;
- easy digestion;
- pleasant taste.
Cons:
- causes a rapid increase in blood sugar;
- carbohydrate excess is deposited in fat reserves.
Low GI Benefits:
- long digestion of food, long-term maintenance of a feeling of satiety;
- gradual increase in glucose levels;
- do not have time to replenish fat reserves.
Drawbacks:
- are not as palatable as high GI dishes.
Food glycemic index
Distinguish index:
- low – ≤ 55;
- medium – 56-69;
- high – ≥70
However, it is quite difficult to calculate the GI of a finished dish. Often the indicator depends not only on the plant, but also on its type. For example, different varieties of potatoes have a GI in the range of 40-90. In bananas, the indicators depend on both the variety and the degree of maturity. The lowest index is in green fruits, and the highest is in overripe ones.
In addition, the indicator depends on the amount of proteins and fats, trace elements in the dish, as well as the method of preparation. So, high fiber content, lemon juice, vinegar reduce the overall GI of the dish.
The index changes the least when boiling or steaming. However, with prolonged cooking, complex carbohydrates turn into simple ones.
When choosing products, they are guided not only by the GI. Important is not only the rate of breakdown of carbohydrates, but also their amount in the product. For these purposes, the glycemic load (GL) is used. It shows the amount of carbohydrates per 100 g of a food and is not always related to the GI. Some dishes have a high GI, but at the same time they have a low GL. Such food should not be excluded from your menu.
Food Glycemic Index Chart
Low and High Glycemic Index Foods
| Low GI | GI | Low GI | GI |
| Grapes | 40 | White beans | 40 |
| Oranges | 35 | Dried apricots | 35 |
| Yogurt | Whole milk | 32 | |
| Peaches | 30 | Apples | 30 |
| Grapefruit | 22 | 22 | |
| Black chocolate | 22 | Fresh apricots | 20 |
| 10 | Tomatoes | 10 |
| High GI | GI | High GI | GI |
| Dates | 148 | Beer | 110 |
| Watermelon | 108 | Canned apricots | 91 |
| Mashed potatoes | 90 | Honey | 90 | Ice cream | 87 | White bread | 85 |
| Boiled potatoes | 83 | Zucchini | 75 |
| Millet | 71 | Marmalade | 79 |
| Mars bars, Snickers | 70 | ||
| Dumplings | 70 | Waffles from high GI foods Sometimes it makes sense to avoid high GI foods. The fact is that the GI is not calculated for all products, and not all dishes take into account its changes during cooking. The second point is that the index refers only to carbohydrates. It does not take into account the presence in the diet of fats and proteins, which play an equally important role. Therefore, it is impossible to get rid of excess calories only by eliminating food with a high index. It is necessary to monitor the glycemic index, but taking into account other factors. The GI or GI table contains only approximate values that can only be used as a guide. Source
Share Mega Tip Like this article? Tell mom, dad, grandmother and aunt Galya from the third entrance Copy link What is the glycemic index of foods? Most diets are not complete without the concept of glycemic index. In the article we briefly describe what the glycemic index, glycemic load and energy density of foods are. Pros and cons of foods with a high glycemic index, tables. What is the glycemic index? The term “glycemic index” came to sports from medicine. This concept was developed in the 90s of the last century by the Canadian nutritionist D. Jenkins. The scientist worked on a menu for diabetics and measured the blood sugar levels of volunteers after they ate various foods. So Professor Jenkins coined the term “glycemic index” (GI or GI). Then the concept of GI began to be used in dietetics and sports. GI – an indicator by which the speed of glucose entering the blood is estimated. By regulating the level of glucose (sugar), we improve performance and increase energy reserves: by increasing the percentage of sugar, we feel cheerful and energetic. If the glucose level becomes low, we feel a breakdown and hunger. When the glucose level exceeds the norm and becomes maximum, the body stores its excess, turning it into fat. It is important to avoid sudden spikes in glucose levels so that the body has time to use it, and not store it. How do foods with different glycemic index work? After a snack, the amount of sugar in the blood rises within 30 minutes. If you ate fast carbohydrates, then this time is drastically reduced. The pancreas seeks to reduce glucose levels, produces insulin and directs it either to normalize energy metabolism or to replenish fat reserves. Pros and cons of a high glycemic index Pros:
Cons:
Pros and cons of a low glycemic index Pros:
Cons:
Food glycemic index The following product groups are distinguished:
But not everything is so simple. All classifications are based on the glycemic index of a single product, but this almost never happens in nutrition. The diet consists of a mixture of foods with different carbohydrates and different processing methods – this significantly changes the overall GI of the dish. In addition to GI, there is also the concept of glycemic load (GL) – the amount of carbohydrates per 100g of product. It does not always depend on the glycemic index. For example, watermelon has a GI of 72 and a low glycemic load of 4g carbs per 100g. Another important factor influencing the amount of incoming carbohydrates is the energy density of foods – the number of calories contained in 100g. For example, 1 cup of raisins equals 8 cups of grapes. By reducing the energy density of foods, you can get a feeling of satiety without an excess of calories. What determines the glycemic index?
Why do athletes need a glycemic index? Skillfully applying the knowledge of GI, an athlete can get a lot of benefits:
Bottom Line: Should You Avoid High GI Foods? It is necessary to monitor the GI of the diet, but without fanaticism and taking into account other factors. Don’t rely entirely on GI data because it can change depending on the combination of foods, type of processing, and even time of consumption. For example, the GI of pasta can range from 40 to 80 units. Glycemic index tables contain approximate values and should be used as a guide only. Important! If there are problems with insulin secretion, a doctor’s consultation is necessary to prescribe treatment and diet. Glycemic index of products: tables Glucose – the standard by which the GI is measured is 100. The glycemic index of foods is measured relative to glucose. Below are lists of high and low glycemic index foods. |
For example, to replace familiar products with more useful ones. But it is impossible to fully apply this rule when organizing your meals.
Usually it is used to divide products into harmful and useful, based on this, a diet is built. However, a lot of misconceptions have formed around this concept, some healthy foods are unreasonably excluded from the diet of supporters of a healthy diet.
The higher this indicator, the faster glucose enters the bloodstream and the sharper the jump in its level will be. The glycemic index scale is based on glucose – its GI is 100. The higher the GI, the faster the blood sugar level will rise.
It depends on what kind of carbohydrates you ate – fast or slow. Fast ones cause a sharp jump and create a surplus, while slow ones feed the body gradually. Therefore, to reduce the total calorie content of the diet, low GI foods are preferred.
For example, it is difficult to get a large amount of carbohydrates from buckwheat, because such volumes are simply impossible to eat
The same discrepancy in sports drinks, potatoes, carrots. Therefore, these foods should not be excluded from the diet only because of the GI value.
There are no bad and good carbohydrates, they just have their own purpose. For example, after a hard workout, you should quickly recover with carbohydrates with a high glycemic index. Excess weight is also gained not from bad carbohydrates, but from the total excess of calories consumed.