the glycemic index (gi) is a scale from 1-100 that ranks carbohydrate-rich foods by how much they...
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GLYCEMIC INDEX
WHAT IS THE GI?
The glycemic index (GI) is a scale from 1-100 that ranks carbohydrate-rich foods by how much they raise blood glucose levels. Some carbohydrate foods are digested quickly, and others more slowly.
White bread and glucose have been given the highest possible rating of 100 on the glycemic index because they raise blood glucose levels higher and quicker than most other foods.
HEALTH BENEFITS OF LOWER GI
FOODS
They are often higher in fiber. High fiber foods help you feel full and are important if you’re trying to lose or maintain your weight.
They may improve blood cholesterol levels, which is important for preventing heart disease.
They raise blood glucose slowly, which can improve your blood glucose levels after a meal. Research has shown that eating mostly high GI foods increases the risk of type 2 diabetes.
WHAT IS THE GI OF YOUR FAVOURITE
FOODS? The GI ranks foods that are
mostly made of carbohydrate. This includes grain products, fruit, milk, yogurt, starchy vegetables and legumes. Foods such as meat, fish, poultry, cheese, nuts, seeds and most vegetables have very little carbohydrate and are not ranked on the GI scale.
TABLE 1 LOW GLYCEMIC INDEX FOODS (55 OR LESS)
Include some of these foods in each meal or snack, but go for low-fat choices where possible.
If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and bread.
Food GI
Roasted and salted peanuts
14
Low-fat yoghurt 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettucine pasta 32
Skimmed milk 32
Apples 38
Apple juice, unsweetened
40
All Bran 42
Chick peas, canned 42
Peaches 42
Porridge made with water
42
Oranges 44
Macaroni 45
Peas 48
Baked beans 48
Carrots, boiled 49
Special K 54
Banana 55
Sweetcorn 55
TABLE 2 - MEDIUM GLYCEMIC INDEX FOODS (56 TO 69)
Muesli, non toasted 56
Boiled potatoes 56
Sultanas 56
Pita bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza
60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup
64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Weetabix 69
Whole meal bread 69