Definition: GI (glycemic index) is a measure of the ability of 50 gms of carbohydrate within a food to raise blood sugar. For example, 50 gms of pure glucose, 1 cup of ice cream, 5 cups of whole milk and 7 carrots are compared.

Factor affecting glycemic index:

The amount and rate of carb consumption (how fast and how much)

The simultaneous presence of fat (fat deceases the glycemic response)

The amount and type of fiber (gel fibers-apple, barley, beans, oats, decrease the glycemic response)

Low: 23-39 Medium: 40-59 High: 60-100

Low dairy: whole/skim milk, chocolate milk, plain yogurt

Medium dairy: low fat ice cream, custard

High dairy: ice cream, frozen dessert

Low protein/nuts: beans, peas, lentils, butter, kidney beans, lima beans, split peas, pinto beans, black beans, nuts and seeds (35-45 gm/1 cup)

Medium protein/nuts: baked beans, canned garbanzo/pinto beans, lentil/split pea soup, green peas, bean soup

High protein/nuts: broad beans, jelly beans

Low vegetable/fruit: apple, apricots, cherries, grapefruit, peach, pear, plum, berries

Medium vegetable/fruit: apple/grapefruit/pineapple/orange juice, grapes, orange, kiwi, banana, mango, fruit cocktail

High vegetable/fruit: pineapple, raisins, dried fruit, watermelon, pumpkin, carrots

Low grain/starch: whole grain rye/wheat/barley, whole grain pasta, whole grain tortilla

Medium grain/starch: barley, oat, rye, pumpernickel, fruit loaf, all bran cereal, corn, sweet potato, yam, popcorn, buckwheat, rice (brown and white)

High grain/starch: bagel, Kaiser roll, hamburger/hot dog buns, white bread, pita, croissant, muffin, waffle, pancakes, Cheerios/Corn Flake/Crispix/Life/Nutrigrain/Rice Chex/Total cereals, potato, crackers, rice cakes, tortilla chips

GI index of sugar and sweeteners:

Low: fructose (fruit) 23

Medium: lactose (milk) 46

High: glucose – 97, sucrose – 65, honey – 73, maltose – 105, pastry – 70+, soda 70+

Categories: Information