The Glycemic Index (GI)
The Glycemic Index Value
of Foods
The glycemic index of a food
is a measure of how fast that food is digested and thus it's effect on
blood sugar levels. The faster the rise in blood glucose, the higher the
glycemic index.
Generally, foods are divided
into three categories:
- High Glycemic Index
Foods - 70 or above - see Sugar
Examples: Glucose, honey,
jelly beans, sports drink, bagel, wheat cereals, white rice, baked potato,
watermelon.
- Medium Glycemic Index
Foods - 50-70
Examples: Breakfast bar, tortilla chips, bread, muesli, brown rice,
boiled potato, banana.
- Low Glycemic Index
Foods - 50 or below
Examples: Fructose, chocolate,
sponge cake, milk, fruit cake, bran cereals, pasta, beans, apples.
Benefits of Low Glycemic
Index Foods
Diet experts consider lower
GI foods to be more beneficial.
- Low GI foods help maintain
more stable blood sugar levels.
- Low GI foods help reduce
appetite fluctuations and food cravings.
- Low GI foods help us to
stay full for longer.
- Low GI foods help diabetics
exercise more control over their blood sugar levels.
Do Low Glycemic Index Foods
Help Weight Loss
Yes and No. Yes lower GI
foods do make weight loss easier because they help regulate appetite and
keep us full for longer. But a food's low GI rating doesn't mean that
it's low in calories or even nutritious. So while the glycemic index is
a useful standard by which to assess carb-rich foods, it is not an ideal
basis for a weight loss diet.
Glycemic Index Bottom Line
For best weight control effects,
eat a balance of medium and low-GI foods at every meal, but (as usual)
watch those calories! And be sure to take regular exercise,
as this helps to balance blood sugars.
For more information about glycemic effects
of food in diet, see: Facts
About Glycemic Index
For calorie details of 2500
Foods, see Calories
in Foods
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