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THE GLYCEMIC INDEX
November 2006
Different types of carbohydrates behave differently in our body. The Glycemic
Index (GI) was developed in 1981 to help people (especially diabetics
and athletes) maintain stable blood sugar levels. The GI ranks carbohydrates
according to their effect on our blood glucose levels. A food will get
a higher GI score if it greatly affects the blood glucose level compared
to a standard. Choosing low GI carbs - the ones that produce only small
fluctuations in our blood glucose and insulin levels - is the secret to
long-term health.
Foods with a high glycemic index release glucose into the bloodstream quickly. This causes blood sugar levels to rise rapidly (see graph). Foods with a low glycemic index release glucose more steadily over several hours. This helps to keep blood sugar levels relatively stable.
Benefits
of Low-GI Carbs
• Helps you to lose and control weight
• Improves diabetes control
• Reduces the risk of heart disease
• Helps reduce blood cholesterol levels
• Reduces hunger and keeps you fuller longer
• Prolongs physical endurance
• Helps re-fuel carbohydrate stores after exercise
LOW GI FOODS (choose most often)
Skim
milk
Plain Yogurt
Soy beverage
Apple/plum/orange
Sweet potato
Oat bran bread
Oatmeal (slow cook oats)
Converted or Parboiled rice
Al dente (firm) pasta
Lentils/kidney/baked beans
MEDIUM GI FOODS
Banana
Pineapple
New potatoes
Popcorn
Split pea soup
Brown rice
Couscous
Shredded wheat cereal
Whole wheat bread
Rye bread
HIGH GI FOODS (choose less often)
Watermelon
Instant mashed potatoes
Baked white potato
Instant rice
Cheerios™
Bagel, white
Jellybeans
French fries
Ice cream
Table sugar (sucrose)
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