Glycemic Index

Rice, potato & Banana increase the blood glucose level more than sugar The glycemic index (GI) is an exciting, new approach to preventing obesity, diabetes, and heart disease. Sugar makes our blood glucose rise. It’s, but so does a potato and the slice of bread too. Science has proven that all carbohydrates raise the blood glucose levels. Especially, rice and potato increase the blood glucose twice than sugar. The knowledge of glycemic indes will help us sort out that how the foods affect our blood glucose levels. 5 grams of potato increase blood sugar level more than the 5 grams of sugar. Rice, potato and corns have properties to increase the body weight. Glycemic index of 100- Sugar, white bread and white bread products, ripe banana’s Glycemic index is greater than 100. Rice, corn flakes, ice- cream, fried potato Glycemic index 90 to 99 Grapes, Carrots, Whole grain, Apricot, corn chips Glycemic index 80 to 89 Honey, brown rice, baked potato, corn, banana, ripe mango, ripe papaya Glycemic indes 70 to 79 Kidney beans, Wheat, Glycemic index 60 to 69 Raisins, Spaghetti, Betts, Apple juice, Glycemic index 50 to 59 Green banana, peas, Glycemic index 40 to 49 Oranges Glycemic index 30 to 39 Apples, pears, Tomatos, chickpeas, Milk (skim) yogurt, Glycemic index 20 to 29 Lentils, plums, peaches, grapefruit, cherries Glycemic index 10 to 19 Soybeans, peanuts

Glycemic Index List Below you will find a list of common foods with the glycemic index for each. A food with a glycemic index of less than 55 is considered a low glycemic food while 56 to 69 is moderate and over 70 is considered high. As you can see many vegetables, fruits and beans are

relatively low on the glycemic index of food. To download or print a FREE handy glycemic index list in PDF format click this link. Most protein foods (such as meat, fish, poultry, eggs and full fat cheese) are not listed because they are generally very low on the glycemic index list. Only processed animal products such as hot dogs, lunchmeats and bacon are higher because they have added sugar and other carbohydrates. Non-fat dairy products also are a bit higher because they do have carbohydrates in them. Most nuts are low on the glycemic list because of the protein and fat found in them (for example, cashews are 27 and peanuts are 22 - but watch out for salt and sugar found in processed nuts!) Generally, raw vegetables are extremely low on the glycemic index list of foods and in addition, they have a low glycemic load because of the fiber found in them. Cooking changes the quality of the fiber and makes the carbohydrates more readily available, thus raising their glycemic number. Many vegetables not on this list have a low glycemic index - here are some examples: Asparagus, artichoke, cucumber, fennel, lettuce, bell peppers, tomatoes, avocados, green beans, broccoli, cabbage, kale, collards, parsley, cilantro and cauliflower. Keep in mind as you review these numbers that they are approximate, usually with a plus or minus factor of 2 - 4 points.

Vegetables glycemic index list Beets

64

Carrot, raw

31

Carrot, cooked

47

Corn

55

Parsnip

97

Peas

52

Potato, baked

98

Potato, boiled

70

Pumpkin

75

Rutabaga

72

Sweet potato

61

Taro

55

Raw fruits glycemic index Apples

39

Apricots

57

Bananas (ripe)

56

Cantaloupe

65

Cherries

22

Grapefruit

25

Grapes

46

Kiwi

54

Mango

55

Oranges

44

Orange juice

46

Papaya

58

Peach

43

Pear

38

Pineapple

64

Plum

39

Prune

33

Raisins

64

Strawberry

40

Watermelon

72

Legumes glycemic index Beans

31

Black beans

30

Black-eyed peas

44

Garbanzos

33

Kidney beans

30

Lentils

29

Lima beans

35

Mung beans

38

Navy beans

38

Peas, dried

39

Pinto beans

39

Soy beans

18

Grains glycemic index list Bagel

72

Barley

25

Bran Cereal

51

Bread, white

69

Bread, whole grain

72

Corn

52

Cornflakes

80

Croissant

67

Millet

71

Oat bran

50

Oatmeal

58

Pasta, linguine

45

Pasta spaghetti

41

Popcorn

55

Rice, white

70

Rice, brown

55

Rice, puffed

95

Shredded Wheat

69

Waffle

76

Wheat, bulgar

48

Wheat cereal

67

Miscellaneous list Cookies, oatmeal

55

Cookies, shortbread

64

Cookies, vanilla

77

Corn chips

73

Ice cream

36

Macaroni & Cheese

64

Milk, whole

40

Milk, skim

32

Nuts (most are quite low) 13 Sausages

28

Sugar glycemic index Fructose

20

Honey

75

Table sugar

65

Food Glycemic Index Glycemic Index measures how fast a given food raises your blood sugar level This is important while creating a diet for diabetics and women with PCOS. However, GI also plays an important role for the people seeking to lose weight. We will use Glucose as reference with an value of 100, GI for other Carbs is a relative value to glucose. The numbers given are compiled from many different sources available in public domain. These numbers will be close, but not identical to any one given study. The GI also varies on the ripeness cooking time and cooking methods employed. The meats have no Carbohydrates, so they are not included here. Leafy vegetables have low GI and are not included.

Rice Rice is a common part of Indian Cuisine and deserves a better understanding. Rice can have moderate to high GI. There are two types of starch; Amylose and Amylopectin. Long grain rice has 22 percent Amylose and 78 Amylopectin while medium/short grain rice has 18 percent Amylose and 82 percent Amylopectin. Relatively higher the Amylopectin, stickier is the texture. Cooking, makes starch to be gelatinized so that human body can digest it and converts it into simple sugar. The important factor is the ratio of Amylose to Amylopectin. Higher the Amylose, lower the GI. So, the long grain rice have lower GI than short grain rice. The bran in brown rice makes lowers the GI further. This makes the Brown Basmati Rice to have lower GI among most of the other Rice from India.

Potatoes Potatoes are another important part of Indian Cuisine. All root vegetables have moderate to high GI. White potatoes have lower nutritional value than the root vegetables that are rich in color. In United States, most common varieties are Russet and Idaho. Both these potatoes have high GI. The new red potatoes have

lower GI than Russet and Idaho potatoes.

Common Dairy products

Glycemic Index

Milk, skim Milk, low-fat Milk, whole Yogurt whole milk

32 30 27 45

Fruits

Glycemic Index

Apple Apricot Banana Cantaloupe Cherries Grapefruit Grapes Kiwifruit Mango Orange Papaya Peach Pear Pineapple Plum (Aloo Bukara) Watermelon

38 57 55 46 22 25 46 53 56 44 58 42 38 66 39 72

Dried Fruits

Glycemic Index

Apricots Prunes Raisins Sultanas Dates

31 15 64 56 103

Fruit Juices

Glycemic Index

Apple Juice Grapefruit juice Orange Juice Pineapple Juice

40 48 52 46

Legumes/Grains/RiceGlycemic

Index Chana Dal Garbanzo beans Cream Of wheat Urad (Black beans) Black eyed beans Garbanzo Beans Boiled Mung beans (Green gram) Horse gram Red Kidney beans boiled Pinto beans Rajma Soy Boiled Whole Mung Bajra Buckwheat Barley Jowar Ragi Rye Brown Rice White Rice Basmati Rice Peanuts

11 66 43 41 33 38 51 30 39 19 18 57 58 55 25 77 86 34 55 64 58 14

Non-leafy vegetables

Glycemic Index

Beets Carrots Peas boiled Boiled Carrots White Baked Potato Boiled Potatoes Parsnips Sweet Potato Pumpkin

64 71 48 49 85 63 97 54 75

Common Foods

Glycemic Index

Glucose (Reference) Honey Table sugar Fructose Coca-Cola (regular) Soy milk

100 58 65 23 63 31

Low Glycemic Index Food Pyramid Refined Grains, Potatoes, Sweets, Candy Unrefined Grains and Pasta Low Fat Dairy Fruits

Nuts, Legumes Vegetables (Cooked or w/Healthy Oil Dressing) Lean Protein

In contrast, the USDA food pyramid focuses on food types rather than their effect on blood-glucose.

USDA Food Guide Pyramid Fats and Oils Meat, Poultry, Fish, Beans Milk, Yogurt, Cheese Eggs, Nuts Vegetables Fruits Bread, Cereal, Rice, Pasta

Low GI Diet and Calories Choosing lower GI carbs, as part of a calorie-controlled eating plan, in combination with regular physical exercise, offers a range of documented health benefits along with relatively rapid weight loss. Even so, there's no magic to a low GI diet program. Calories and nutrition are still paramount.

Effect of GI Ranking of Foods on Health •

High-glycemic-index foods trigger strong insulin responses, thereby exposing the body to all the negative effects of insulin. By comparison, low-glycemic value foods do not provoke this insulin response.

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Diets containing high-glycemic-index meals, which cause rapid and strong increases in blood-sugar levels, have been linked to an increased risk for diabetes.

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High-glycemic-index diets have also been linked to an increased risk for heart disease.

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Lower glycemic index diets have been shown to help control type 2 diabetes and reduce symptoms of insulin resistance.

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Over-consumption of high-glycemic-index foods has been linked to food cravings and disordered eating patterns, as a result of repeated surges and falls in bloodglucose ("sugar spikes").

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Over-consumption of high-glycemic-index carbohydrates may aggravate insulin resistance in patients predisposed to the condition. Insulin resistance (called Metabolic Syndrome X, or more properly, Insulin Resistance Syndrome) is believed to be a precursor of type 2 diabetes.

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Insulin resistance is believed to be a genetic condition, aggravated by obesity. However, some experts consider that it may be the result of a separate inherited sensitivity to high-glycemic-index

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How do sugar alcohols compare to other carbohydrates?

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Though sugar alcohols have fewer calories than sugar, most of them aren't as sweet, so more must be used to get the same sweetening effect. A good example is maltitol, which has 75% of the blood sugar impact of sugar, but also only 75% of the sweetness. So they end up being equal in that regard. Still, there is a range of sweetness and impact on blood sugar among the sugar alcohols. This chart compares the different polyols. GI=glycemic index Cal/g=Calories per gram Bear in mind that the glycemic index is a range, rather than a fixed number. Different studies yield different results. This chart is mainly sourced by the Livesey research reported in Nutrition Research Reviews, December 2003.

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Comparison of Sugar and Sugar Alcohols Ingredient

Sweetness

GI

Cal/g

Sucrose(sugar)

100%

60

4

Maltitol Syrup

75%

52

3

Hydrogenated Starch Hydrolysate

33%

39

2.8

Maltitol

75%

36

2.7

Xylitol

100%

13

2.5

Isomalt

55%

9

2.1

Sorbitol

60%

9

2.5

Lactitol

35%

6

2

Mannitol

60%

0

1.5

Erythritol

70%

0

0.2

Glycemic Index List Sugars Fructose 12-25, average 19, but please read this before using fructose Glucose 85-111, average 100 Glucose consumed with 15-20 grams of fiber 57-85

Glucose consumed with protein and fat 56 Honey 32-87, average 55 Lactose 46 Sucrose (granulated table sugar) most 58-65, 2 studies much higher, bringing the average to 68 (sucrose is half glucose and half fructose) For glycemic index of sugar alcohols such as maltitol, see chart on this page.