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    Glycemic Index and Glycemic Load

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    Minahil Sharif
    The document discusses the glycemic index (GI) and glycemic load (GL). The GI is a measure of how much a food raises blood glucose levels compared to glucose, with foods classified as high, medium, or low. Low GI foods cause a gradual decrease in blood glucose while high GI foods cause a sharp increase then decrease. The GL is obtained by multiplying a food's GI by its amount of carbohydrates to indicate the overall impact on blood glucose levels. Tables list examples of foods and their GI values.

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    Glycemic Index and Glycemic Load

    Uploaded by

    Minahil Sharif
    510 views6 pages
    The document discusses the glycemic index (GI) and glycemic load (GL). The GI is a measure of how much a food raises blood glucose levels compared to glucose, with foods classified as high, medium, or low. Low GI foods cause a gradual decrease in blood glucose while high GI foods cause a sharp increase then decrease. The GL is obtained by multiplying a food's GI by its amount of carbohydrates to indicate the overall impact on blood glucose levels. Tables list examples of foods and their GI values.

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    This document provides the list of GI and GL

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    The document discusses the glycemic index (GI) and glycemic load (GL). The GI is a measure of how much a food raises blood glucose levels compared to glucose, with foods classified as high, medium, or low. Low GI foods cause a gradual decrease in blood glucose while high GI foods cause a sharp increase then decrease. The GL is obtained by multiplying a food's GI by its amount of carbohydrates to indicate the overall impact on blood glucose levels. Tables list examples of foods and their GI values.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    510 views6 pages

    Glycemic Index and Glycemic Load

    Uploaded by

    Minahil Sharif
    The document discusses the glycemic index (GI) and glycemic load (GL). The GI is a measure of how much a food raises blood glucose levels compared to glucose, with foods classified as high, medium, or low. Low GI foods cause a gradual decrease in blood glucose while high GI foods cause a sharp increase then decrease. The GL is obtained by multiplying a food's GI by its amount of carbohydrates to indicate the overall impact on blood glucose levels. Tables list examples of foods and their GI values.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    Minahil Sharif

    Email: ​[email protected]

    Glycemic Index

    The glycemic index (GI) is a measure of the blood glucose-raising potential of the
    carbohydrate content of a food compared to a reference food (generally pure glucose).
    Carbohydrate-containing foods can be classified as;
    High- (≥70)
    Moderate- (56-69)
    Low-GI (≤55)​, relative to pure glucose (GI=100).

    Consumption of high-GI foods causes a sharp increase in blood glucose concentration that
    declines rapidly, whereas consumption of low-GI foods results in a lower blood glucose
    concentration that declines gradually.

    GLYCEMIC INDEX

    Low GI = 55 or < Medium GI = 56 - 69 High GI = 70 or >

    FOOD GI FOOD GI FOOD GI

    Breakfast Cereal Breakfast Cereal Breakfast Cereal

    All Bran 40 Mini Wheats 58 Branflakes 74

    Muesli 40 Porridge 58 Cheerios 74

    Oat Bran 50 Porridge 63 Cornflakes 80


    oats

    Rolled Oats 51 Nutrigrain 66 Puffed 80


    Wheat

    Special K 54 Shredded 67 Rice Krispies 82


    oats

    Staples Staples Staples

    Wheat tortilla 30 Wild rice 57 Mashed 73


    potatoes

    Spaghetti 32 Basmati rice 58 French fries 75

    Sweet 48 Baked 60 Short grain 83


    potatoes potatoes white rice

    White long 50 couscous 61 Glutinous 86


    grain rice rice

    Brown rice 50 Gnocchi 68 Instant rice 87


    Bread Bread Bread

    Soya and 36 White pita 57 White bread 71


    linseed

    Heavy mixed 45 Wholemeal 62 Bagel 72


    grain rye

    Whole wheat 49 Croissant 67 French 95


    baguette

    Fruits Fruits Fruits

    Cherries 22 Bananas 58 Watermelon 80

    Plums 24 Papaya 60 Dates 103

    Grapefruit 25 Mango 60 - -

    Peaches 28 Figs 61 - -

    Apples 34 Raisins 64 - -

    Oranges 40 Pineapple 66 - -

    Strawberries 40 - - - -

    Pears 41 - - - -

    Grapes 43 - - - -

    Coconut 45 - - - -

    Kiwi 47 - - - -

    Vegetables Vegetables Vegetable

    Broccoli 10 Beetroot 64 Sweet 70


    Potato

    Cabbage 10 - - Pumkin 75

    Chillies 10 - - Parnships 97

    Red peppers 10 - - - -

    Onions 10 - - - -

    Cauliflower 15 - - - -

    Raw Carrots 16 - - - -

    Frozen peas 39 - - - -
    Boiled Carrot 41 - - - -

    Frozen 47 - - - -
    Sweet corn

    Legumes Legumes Legumes

    Red lentils 21 Beans in 56 - -


    tomato
    sauce

    Green lentils 30 - - - -

    Yellow split 32 - - - -
    peas

    Butter beans 36 - - - -

    Chickpeas 42 - - - -

    Pinto beans 45 - - - -

    Blackeyed 50 - - - -
    beans

    Canned 52 - - - -
    kidney
    beans

    Dairy Dairy Dairy

    Whole milk 31 Icecream 62 - -

    Skimmed 32 - - - -
    milk

    Sweetened 33 - - - -
    yogurt

    Custard 35 - - - -

    Chocolate 42 - - - -
    milk

    Soy milk 44 - - - -

    Snacks Snacks Snacks

    Hummus 6 Honey 58 Donuts 76

    Peanuts 13 Digestives 59 Water 78


    crackers

    Walnuts 15 muffin 59 Pretzels 83


    Raisins 21 - - Rice cakes 87

    Cashews 25 - - Scones 92

    Nutella 33 - - - -

    Snickers bar 41 - - - -

    Milk 42 - - - -
    chocolate

    Sponge cake 46 - - - -

    Jam 51 - - - -

    Glycemic Load

    The glycemic load (GL) is obtained by multiplying the quality of carbohydrate in a given food
    (GI) by the amount of carbohydrate in a serving of that food.

    GL​Food​ = (GI​Food​ x amount (g) of available carbohydrate​Food​ per serving)/100

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