The Glycemic Index:
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The Glycemic index or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a higher GI; carbohydrates that break down slowly, releasing sugar/glucose gradually into the bloodstream, have a lower GI. Foods with a low GI have significant health benefits. The concept was developed by Dr. David J. Jenkins in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes. A lower glycemic index suggests a slower rate of digestion and absorption of sugars and starch in food and may also indicate greater extraction from the liver. A lower glycemic response means a lower insulin demand, better long-term glucose control and a reduction in blood fats. The glycemic index of a food is defined by how much glucose is released in a period of two hours, using a fixed portion of carbohydrate (50 g). When too much sugar is eaten fast, the blod glucose levels rise, so insulin is produced quickly to "eat up the sugar" leaving the blood with a low sugar level, and producing hunger. Certain carbohydrates such as lentils and beans release sugar in the blood slowly, therefore giving enough time for the body to react and produce a more perfect slower release of insulin. |
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All Bran Bran Buds + psyll Bran Flakes Cheerios Corn Chex Cornflakes Cream of Wheat Frosted Flakes Grapenuts Life muesli, natural Nutri-grain oatmeal, old fash Puffed Wheat Raisin Bran Rice Chex Shredded Wheat Special K apple apricots banana cantalope cherries dates grapefruit grapes kiwi mango orange papaya peach pear pineapple plums prunes raisins watermelon |
51 45 74 74 83 83 66 55 67 66 54 66 48 67 73 89 67 54 38 57 56 65 22 103 25 46 52 55 43 58 42 58 66 39 15 64 72 |
cheese tortellini fettucini linguini macaroni spagh, 5 min boiled spagh, 15 min boiled spagh, prot enrich vermicelli beets, canned black bean soup carrots, fresh, boil corn, sweet french fries grean pea, soup green pea, frozen lima beans, frozen parsnips peas, fresh, boil pot, new, boiled pot, red, baked pot, sweet pot, white, boiled pot, white, mashed split pea soup w/ham tomato soup yam chocolate milk custard ice cream, van ice milk, van skim milk soy milk tofu frozen dessert whole milk yogurt, fruit yogurt, plain |
50 32 50 46 33 44 28 35 64 64 49 56 75 66 47 32 97 48 59 93 52 63 70 66 38 54 35 43 60 50 32 31 115 30 36 14 |
