Glycemic index

While you are on the way to flatten your belly, then it’s recommended to learn about different biological terms. These terms sometime may seem very complicated to you. But, I assure you that if you have wishes to learn, then it wouldn’t be as complicated as you heard before.

Now, one of the important terms for knowing the sugary effects on blood of food is Glycemic Index. Different kinds of food have different values in Glycemic Index.

Simply to define the term- “The Glycemic index is a process of measuring blood sugar level after consuming particular type of foods.”

The fluctuation in the blood sugar for eating different carbohydrate is known as Glycemic response.  This phenomenon of fluctuation is severe among the people affected by diabetics.

As you have already known the Glycemic index is mainly associated with the rate of blood sugar. The internal body function remains active and smooth if the rate of blood sugar stays stable. The low rate of blood sugar makes you feel drowsy and hungry. In this situation, you will become inactive and idle. But when the blood sugar goes high, your brain sends signals to emit insulin. Moreover, insulin decreases the rate of blood sugar by converting the blood sugar into fat. It is a cyclical process to reduce the blood sugar. When the blood sugar is high, the body starts emission of insulin to get the body sugar down. At the time of increased blood sugar, you will feel energetic but after a while, you will start feeling hungry as the blood sugar reduces.

High blood sugar is problematic for some individuals specifically diabetics patients. The diabetic’s patients cannot process the insulin that causes high blood sugar. On the other hand, for normal person increased blood sugar is desirable. Increased blood sugar helps moving glucose into muscle cells.

 The main purpose of this Glycemic index discussion is to make you aware on which food is favorable for blood sugar. It will help you to identify the foods that will affect your blood sugar and then avoid accordingly.

I don’t want to lengthen my words for explaining the term Glycemic response. Although it is much related with the term Glycemic Index. Basically, Glycemic Index is prepared upon the platform of Glycemic response.

However, let’s get into the point. From the previous discussion we already know that Glucose is the best example of fast carbohydrate. As the glucose break into the energies more fast than other carbohydrate. So it can contribute to increase the blood sugar level within a short period of time. Therefore its glycemic response is very high among the other carbohydrates.

For determining the Glycemic response of other foods in comparison to Glucose, there is a method being implemented earlier by the health scientist. Whereas a standard value of 100 is set for glucose. 

This represents a standard scale for measuring other food item and their consequences on blood sugar after consuming. For instance, if the value of a carbohydrate is 40, then it necessarily means that it will break into energies 60% less fast than glucose.

On the other hand if the value is 90, then it signifies that it will break into energies only 10% less fast than glucose. Therefore, for consuming this item blood sugar level will fluctuate more likely to the glucose.

For your better understanding about the Glycemic Index of different type of foods, I have attached a chart which contains a wide range of food and their Glycemic Values. You may figure out which one to skip and which one to take from now on.

Glycemic index chart

List of foods

Rating

Glycemic Value

 

Beverages

 

Soya milk

Low

30

Apple juice

Low

41

Carrot juice

Low

45

Pineapple juice

Low

46

Grapefruit juice

Low

48

Orange juice

Low

52

 

Biscuits

 

Digestives

Medium

58

Shortbread

Medium

64

Water biscuits

Medium

65

Wafer biscuits

High

77

Rice cakes

High

77

 

Pastry Products

 

Pound cake

Low

54

Danish pastry

Medium

59

Muffin (unsweetened)

Medium

62

Cake

Medium

67

Croissant

Medium

67

Waffles

High

76

Doughnut

High

76

 

Breads

 

Multi grain bread

Low

48

Whole grain

Low

50

Pita bread, white

Medium

57

Pizza,cheese

Medium

60

Hamburger bun

Medium

61

Rye-flour bread

Medium

64

Whole meal bread

Medium

69

White bread

High

71

Baguette

High

95

 

Cereals Grain

 

Pearl barley

Low

25

Wheat kernels

Low

41

Rye

Low

34

Rice, instant

Low

46

Rice, parboiled

Low

48

Barley, cracked

Low

50

Rice, brown

Medium

55

Rice, wild

Medium

57

Rice, white

Medium

58

Barley, flakes

Medium

66

Taco Shell

Medium

68

Millet

High

71

 

Breakfast cereals

 

All-Bran

Low

42

Porridge, non-instant

Low

49

Oat bran

Medium

55

Muesli

Medium

56

Mini Wheat (whole meal)

Medium

57

Shredded  Wheat

Medium

69

Golden Grahams

High

71

Puffed wheat

High

74

Rice Krispy’s

High

82

Cornflakes

High

83

 

Dairy Products

 

Yogurt low- fat (sweetened)

Low

14

Milk, chocolate

Low

24

Milk, whole

Low

27

Milk, Fat-free

Low

32

Milk ,skimmed

Low

32

Milk, semi-skimmed

Low

34

Ice-cream (low- fat)

Low

50

Ice-cream

Medium

61

 

Fruits

 

Cherries

Low

22

Grapefruit

Low

25

Apricots  (dried)

Low

31

Apples

Low

38

Pears

Low

38

Peaches

Low

42

Oranges

Low

44

Grapes

Low

46

Kiwi fruit

Low

53

Bananas

Low

54

Fruit cocktail

Medium

55

Mangoes

Medium

56

Apricots

Medium

57

Apricots  (tinned in syrup)

Medium

64

Raisins

Medium

64

Pineapple

Medium

66

*Watermelon

High

72

 

Vegetables and beans

 

Artichoke

Low

15

Asparagus

Low

15

Broccoli

Low

15

Cauliflower

Low

15

Celery

Low

15

Cucumber

Low

15

Eggplant

Low

15

Green beans

Low

15

Lettuce, all varieties

Low

15

Low-fat yogurt, artificially sweetened

Low

15

Peppers, all varieties

Low

15

Snow peas

Low

15

Spinach

Low

15

Young summer squash

Low

15

Tomatoes

Low

15

Zucchini

Low

15

Soya beans, boiled

Low

16

Peas, dried

Low

22

Kidney beans, boiled

Low

29

Lentils green, boiled

Low

29

Chickpeas

Low

33

Haricot beans, boiled

Low

38

Black-eyed beans

Low

41

Chickpeas, tinned

Low

42

Baked beans, tinned

Low

48

Kidney beans, tinned

Low

52

Lentils green, tinned

Low

52

Broad beans

High

79

 

Pasta

 

Spaghetti, protein enriched

Low

27

Fettuccine

Low

32

Vermicelli

Low

35

Spaghetti, whole wheat

Low

37

Ravioli, meat filled

Low

39

Spaghetti, white

Low

41

Macaroni

Low

45

Spaghetti, durum wheat

Medium

55

Macaroni cheese

Medium

64

Rice pasta, brown

High

92

 

Root crop

 

Carrots, cooked

Low

39

Yam

Low

51

Sweet potato

Low

54

Potato, boiled

Medium

56

Potato, new

Medium

57

Potato, tinned

Medium

61

Beetroot

Medium

64

Potato, steamed

Medium

65

Potato, mashed

Medium

70

Chips

High

75

Potato, micro waved

High

82

Potato, instant

High

83

*Potato, baked

High

85

Parsnips

High

97

Last update: October 04, 2016 03:59:48 pm

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