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    What Is The Glycemic Index of Food?

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    Robert Steven
    glycemic index

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    What Is The Glycemic Index of Food?

    Uploaded by

    Robert Steven
    235 views2 pages
    glycemic index

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    Glycemic Index

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    Copyright:

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    Download as pdf or txt
    235 views2 pages

    What Is The Glycemic Index of Food?

    Uploaded by

    Robert Steven
    glycemic index

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The

    Glycemic Index

    What is the Glycemic Index of food?


    The Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose
    levels compared to a standard food. The standard food is glucose or white bread.

    Why should I eat foods with a low Glycemic Index?


    Eating foods with a low Glycemic Index may help you to:
    Control your blood glucose level
    Control your cholesterol level
    Control your appetite
    Lower your risk of developing heart disease
    Lower your risk of developing type 2 diabetes

    Use these meal planning ideas to include the Glycemic Index as part of healthy eating.
    Enjoy vegetables, most fruits and low-fat milk products with your meals. These are carbohydrate-rich foods
    that, in general, have low glycemic index.
    Plan your meals with foods in the low and medium Glycemic Index starch choices on the list that follows.
    Try foods such as barley, bulgar, or lentils, which have a low Glycemic Index.
    Consult a registered dietitian for help with choosing low GI foods, adapting recipes, and other ways to
    incorporate low GI foods in your meal plan.

    If I eat foods with a low Glycemic Index can I eat as much as I want?
    No. Using the Glycemic Index to choose foods is only one part of healthy eating.
    Healthy eating also means:
    Eating at regular times
    Choosing a variety of foods from all food groups
    Limiting sugars and sweets
    Reducing the amount of fat you eat
    Including foods high in fibre
    Limiting salt

    Remember that checking your blood


    glucose before and 2 hours after a meal
    is the best way to know how your body
    handles the meal.

    *This document reflects the 2013 Canadian Diabetes Association Clinical Practice Guidelines. 2013 Copyright

    diabetes.ca | 1-800 BANTING

    A lot of starchy foods have a high Glycemic Index (GI). Choose medium and low GI foods more often.

    Low GI (55 or less) * Medium GI (56-69) * High GI (70 or more) *

    Choose most often

    Choose more often

    Choose less often

    Breads:
    100% stone ground whole
    wheat
    Heavy mixed grain
    Pumpernickel
    Cereal:
    All Bran
    Bran Buds with Psyllium
    Oat Bran

    Breads:
    Whole wheat
    Rye
    Pita

    Breads:
    White bread
    Kaiser roll
    Bagel, white

    Cereal:
    Grapenuts
    Puffed wheat
    Oatmeal
    Quick oats
    Grains:
    Basmati rice
    Brown rice
    Couscous

    Cereal:
    Bran flakes
    Corn flakes
    Rice Krispies

    Other:
    Potato, new/white
    Sweet corn
    Popcorn
    Stoned Wheat Thins
    Ryvita (rye crisps)
    Black bean soup
    Green pea soup

    Other:
    Potato, baking (Russet)
    French fries
    Pretzels
    Rice cakes
    Soda crackers

    Grains:
    Barley
    Bulgar
    Pasta/noodles
    Parboiled or converted rice
    Other:
    Sweet potato
    Yam
    Legumes
    Lentils
    Chickpeas
    Kidney beans
    Split peas
    Soy beans
    Baked beans

    Grains:
    Short-grain rice

    *expressed as a percentage of the value for glucose


    Canadian values where available
    Adapted with permission from: Foster-Powell K, Holt SHA, Brand-Miller JC. International table of glycemic index
    and glycemic load values Am J Clin Nutr. 2002;76:5-56
    Across the country, the Canadian Diabetes Association is leading the fight against diabetes by
    helping people with diabetes live healthy lives while we work to find a cure. Our communitybased network of supporters help us provide education and services to people living with
    diabetes, advocate for our cause, break ground towards a cure and translate research into
    practical applications.
    *This document reflects the 2013 Canadian Diabetes Association Clinical Practice Guidelines. 2013 Copyright

    Related articles: just the basics, fibre and diabetes, sugars and sweeteners
    111018 08-395 04/13

    diabetes.ca | 1-800 BANTING

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