User:BlodwynBeckett2855
The carbohydrates in the food we consume breaks down during digestion, releasing sugar (glucose) in the blood stream. This establishes the fact that the amount of carbohydrates in the foods we eat, determines the amount of blood sugar in the body. In 1981, Dr. David Jenkins and Thomas Wolever of the University of Toronto invented the glycemic index. The glycemic index measures the amount of in the foods, and classifies them as the following glycemic index chart; Low GI ranging 55 and below Medium GI ranging between 56-69 High GI ranging 70 and above Of all the three classifications, a low or GI diet, with a combination of small quantity of medium GI foods, is considered as healthy.
Glycemic Index Food Chart
The following chart contains the glycemic index for different food groups. The chart is useful in planning the amount of carbohydrates in our daily diet.
Glycemic Index of Fruits
List Classification Glycemic Index
Low 38
Apricots Medium 57
Pears Low 38
Low 38
Low 46
Mangoes Medium 56
Medium 66
Raisins Medium 64
Peaches Low 42
Low 54
Plums Low 39
Grapefruit Low 25
Cherries Low 25
Low 52
Papaya Medium 58
Watermelon High 72
Glycemic Index of Vegetables
List Classification Glycemic Index
Low 10
Corn Low 55
Green peas Low 48
Pumpkin High 75
Mushroom Low 10
Yam Low 51
Sweet potato Low 54
Low 10
Low 49
Low 10
Beets Medium 69
Parsnip High 97
Lettuce Low 10
Red peppers Low 10
Potato, baked High 93
Low 15
Glycemic Index of Pasta
List Classification Glycemic Index
Spaghetti Low 41
Rice pasta High 92
Rice vermicelli Medium 58
Linguine Low 46
Macaroni Low 47
Fettuccini Low 32
Ravioli, meat filled Low 39
Macaroni cheese Medium 64
Capellini Low 45
Glycemic Index of Dairy Products
List Classification Glycemic Index
, whole Low 27
Milk, fat free Low 32
Milk, skimmed Low 32
Yogurt low fat Low 14
Ice-cream, whole Medium 61
Ice-cream, low fat Low 50
Soy milk Low 31
Glycemic Index of Cereals and Grains
List Classification Glycemic Index
Barley Low 25
Millet High 71
Bulgar Low 48
Low 48
Basmati rice Medium 58
Couscous Medium 68
Cornmeal Medium 68
Buckwheat Low 54
Taco shells Medium 68
Muesli Medium 56
Glycemic Index of Beans
List Classification Glycemic Index
Lima beans Low 32
Red kidney beans Low 27
White beans Low 32
Black-eyed beans Low 41
Broad beans High 79
Pinto beans Low 39
Soybeans Low 18
Baked beans, tinned Low 48
Glycemic Index of Sugar
List Classification Glycemic Index
Fructose Low 53
Medium 58
Lactose Low 46
Maltose High 105
Glucose High 100
All foods, raw, cooked, or preserved can be classified under the glycemic index chart. A combination of low and medium GI diets will reduce blood cholesterol levels and the risk of heart disease. It is mainly known to help diabetics bring under control and reduce sensitivity and dependability upon insulin. More than anything, like all good diets, a GI diet too helps one lead a healthier life.