August 11, 2020

Glycemic Index of Food

Glycemic Index

Glycemic Index

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.

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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.

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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
Apples Navy Beans
Apple juice Oranges
Barley Peaches
Berries Peanuts
Black-eyed peas Pears
Bulgur Peas
Butter beans Plums
Cherries Strawberries
Grapefruit Soybeans
Ice Cream Wild Rice
Milk Yogurt (no added sugar)

MODERATE GLYCEMIC FOODS 50-69 PERCENT (LIMIT CONSUMPTION)

Basmati Rice Potatoes (red, white)
Buckwheat Pumpernickel bread
Carrots Raisins
Cereal (low sugar) Spaghetti
Corn on the cob Sourdough bread
Lima Beans Sucrose (Table Sugar)
Oatmeal Sweet Potato
Pasta Whole wheat bread (100% stone ground)
Peas

HIGH GLYCEMIC FOODS 70-100 PERCENT

Apricots Muffins
Bagels Pancakes
Bananas (ripe) Papaya
Breakfast cereals (refined with added sugar) Parsnips
Corn chips Puffed rice or wheat
Corn Flakes Potato (baked)
Corn syrup solids Rice cakes
Crackers Shredded wheat
Doughnuts Soft drinks & sports drinks (added sugars)
Glucose and Glucose polymers (maltodextrin) Toaster waffles
Hamburger and hotdog buns Watermelon
Honey White bread
Jelly beans White Rice
Maltose Whole wheat bread
Mango

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