Low GI foods

GI is abbreviation of Glycemic Index. It’s considered as one of the most crucial facts while you are on the way to lose weight or flatten your belly. Many of us know very little about this term and its effects. To help you understand, what does it necessarily mean and importance, I am going to explain the term briefly in below.

GI is very important for knowing the sugary effects on blood of food. Different kinds of food have different values in Glycemic Index chart.

The Glycemic index refers to the process of measuring blood sugar level after consuming particular type of foods. Some food can be valued higher and some can be valued lower in the GI chart.

It all depends on the nature of food. The fluctuation in the blood sugar for eating different carbohydrate is known as ‘Glycemic response’, which is severe among the people affected by diabetics. Basically, Glycemic Index is prepared upon the platform of Glycemic response.

You may already know that Glucose is the best example of fast carbohydrate. As the glucose break into the energies more fast than the other carbohydrates. 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.

There are three types of GI foods, which are being categorized upon the value of GI chart. These are likely-

High GI foods

Foods with a GI value equivalent to 70 or more are usually called as High GI foods. They are capable to trigger a rapid rise in blood sugar.

Medium GI foods

Foods with a GI value in the range of 55-69 are typically termed as Medium-GI foods. They can trigger a moderate increase in blood sugar. It’s safer to take medium GI foods than high GI foods.

Low GI foods

Foods contain the GI value below 55 are usually termed as low-GI foods. These types of food have minor impact on blood sugar in comparison to the medium GI and high GI foods.

For some people, who are suffering from overweight problems, diabetics, cardiovascular diseases and so forth. It’s almost compulsory for them to stick on the low GI foods. To know more about the value and sources of low GI food, you may take a look in the chart given below. It will help you to select the right GI foods from now on.

Glycemic Index Chart of low GI foods

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

Pastry Products

Pound cake

Low

54

Breads

Multi grain bread

Low

48

Whole grain

Low

50

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

Breakfast cereals

All-Bran

Low

42

Porridge, non instant

Low

49

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

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

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

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

Root crop

Carrots, cooked

Low

39

Yam

Low

51

Sweet potato

Low

54

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

Advertisement
Total Hit :

DMCA.com Protection Status
Daily Calories Calculator