Glycemic Index and your sugar levels

Glycemic Index

The glycemic index of a food represents the magnitude of the blood sugar increase, that food will cause after you eat it. A high number on the index means that you will get a large increase in your blood sugar levels and a low number corresponds to a small increase in your sugar level. The index is a % comparison against pure glucose which has the index of 100.

I have previously mentioned that it is desirable to stop your blood sugar levels fluctuating wildly, for both health and weight control.

You can lower the glycemic index of a food if you ingest it with fat and protein. Some studies have shown that eating a low glycemic index diet helps towards feeling full (appetite control) and keeping the synthesis of cholesterol down.

Glycemic Indexes Of Common Foods

Breads & Grains
waffle – 76
doughnut – 76
bagel – 72
wheat bread, white – 70
bread, whole wheat – 69
cornmeal – 68
bran muffin – 60
rice, white – 56
rice, brown – 55
spaghetti, white – 41
whole wheat – 37
wheat kernels – 41
Cereals
Rice Krispies – 82
Corn Flakes – 77
shredded wheat – 69
oatmeal – 61
All Bran – 42
Fruits
watermelon – 72
pineapple – 66
raisins – 64
banana – 53
grapes – 52
orange – 43
pear – 36
apple – 36
Starchy Vegetables
potatoes, baked – 83
potatoes, mashed – 73
carrots – 71
sweet potatoes – 54
Green peas – 48
Legumes
baked beans – 48
chick peas – 33
butter beans – 31
lentils – 29
kidney beans – 27
soy beans – 18
Dairy
ice cream – 61
yogurt, sweetened – 33
milk, full fat – 27
milk, skim – 32
Snacks
rice cakes – 82
jelly beans – 80
corn chips – 73
life savers – 70
wheat crackers – 67
popcorn – 55
oatmeal cookies – 55
potato chips – 54
chocolate – 49
peanuts – 14
banana cake – 47
Sugars
honey – 73
sucrose – 65
lactose – 46
fructose – 23
Beverages
soft drinks – 68
orange juice – 57
apple juice – 41

What to do
Eat predominantly fresh, unprocessed foods. Mix your carbohydrates with some fat and protein at each meal.

Authors Details: Aymen Fares is an International Life Coach with clients all over the world. He is based in Melbourne Australia.

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