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. A high blood sugar level triggers a greater release of insulin and in turn promotes fat storage. In the long term this destroys your insulin sensitivity and creates a range of health problems including diabetes.
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.
Personally I have found the easiest way to maintain health and keep fat levels very low is by dramatically restricting carbohydrates and sticking to the low glycemic index foods when the need for carbohydrates arises. The calories dropped in reduction of carbohydrates need to be replaced with either fat or protein depending on individual dietary needs.
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.
