The Glycemic Index (GI) was 1st developed in 1981 by a team headed by Dr. David Jenkins at The University of Toronto. It is a measure of the blood glucose level (not a measure of the blood insulin levels) based on consumption when fasting. As a customary, glucose has a level of a hundred. If someone consumes food with an index of sixty, blood glucose levels would increase over a two-hour period by an hour as compared to eating a constant amount of pure glucose.
The Glycemic Index is arguable since it’s only valid once sugar alone is consumed. Protein and Fat slow the absorption of Carbohydrates. However, several diet claims reference the Glycemic Index to substantiate their individual claims. The index was developed as the simplest way to determine dietary guidelines for diabetics. The American Diabetes Association has not supported the Glycemic Index.
According to this theory, a food with a little glycemic index (55 and below) provides the lowest increase in blood sugar, lipoprotein lipase (an enzyme that promotes fat storage), and insulin. Food is with a high glycemic index (70 and above), which reduces sports performance due to large increases in insulin production and can result in low blood sugar (hypoglycemia).
However, many fruits that are classified as having a high Glycemic Index can stimulate lipoprotein lipase production even though they are low in sugar. According to the Glycemic Index, ice cream is considered a low GI and whole wheat bread are a high GI food. Thus, whole wheat bread would make a higher spike in blood glucose levels and a larger growth in insulin production than ice cream. So it is apparent that the Glycemic Index should not be used as a single indicator.
The following foods are listed according to their Glycemic Index rating. Most of the high glycemic type carbohydrates are from refined bread and breakfast cereals, white rice, rice cakes, and French fries. Limit your consumption of high glycemic foods, that produce an increase in insulin levels and reduce glucagon thereby inhibiting your body from burning body fat. glucagon is a hormone that’s created naturally within the pancreas. It releases glucose from the liver inflicting blood sugar levels to rise. Eat a minimum quantity of high glycemic foods and mix them with proteins and fats. Remember, even low glycemic foods in large quantities can cause weight gain.
Glycemic Food Table
LOW GLYCEMIC FOODS 20-49 PERCENT
|All bran cereals||Muesli cereal|
|Ice Cream||Wild Rice|
|Milk||Yogurt (no added sugar)|
MODERATE GLYCEMIC FOODS 50-69 PERCENT (LIMIT CONSUMPTION)
|Basmati Rice||Potatoes (red, white)|
|Cereal (low sugar)||Spaghetti|
|Corn on the cob||Sourdough bread|
|Lima Beans||Sucrose (Table Sugar)|
|Pasta||Whole wheat bread (100% stone ground)|
HIGH GLYCEMIC FOODS 70-100 PERCENT
|Breakfast cereals (refined with added sugar)||Parsnips|
|Corn chips||Puffed rice or wheat|
|Corn Flakes||Potato (baked)|
|Corn syrup solids||Rice cakes|
|Doughnuts||Soft drinks & sports drinks (added sugars)|
|Glucose and Glucose polymers (maltodextrin)||Toaster waffles|
|Hamburger and hotdog buns||Watermelon|
|Jelly beans||White Rice|
|Maltose||Whole wheat bread|
This post contains the content of the book Fitness ABC’s below is the link of the complete fitabc