The Glycemic Index

The glycemic index is a value assigned to foods base on how slowly or how quickly
those foods cause increases in blood glucose levels.

The glycemic index or GI for short, is a numerical value that ranks carbohydrate-
rich foods according to their effect on blood glucose (blood sugar) levels- the higher the
number, the greater the rise in blood glucose. Pure glucose is used as a reference point
and is given a GI of 100. However, your bodys glycemic response (conversion of
carbohydrates into glucose) depends on both type and amount of carbohydrate
consumed.

Whats the difference between glycemic load and glycemic index?

Glycemic index is a measure of how much a food that has 50 grams of

carbohydrates increases your blood sugar. Glycemic load takes into account a typical
serving size of food, the actual amount a person would eat. A great example of a food
high in glycemic load a sugary soda, thats pretty much pure sugar and water; the body
digests it quickly and it increases the sugar in your blood relatively quickly compared to
a piece of fruit that has fiber and takes longer to digest.

Does blood sugar affects insulin levels?

Yes. When blood sugar goes up quickly then your body produces a lot of insulin
to try and bring it down. Insulin helps move sugar out of your blood and into your cells
for energy. Many people have a problem with insulin resistance, which means the
insulin is not as effective as it should be in moving the sugar out of the blood and into
the cells. Eating a diet that produces lots of sugar quickly leads to your body continuing
to pump out insulin to handle that blood sugar.
For cancer risk, why is insulin a big deal?

High insulin can create a metabolic havoc in

your body. One thing we know about insulin is that it
can be a growth promoter. Its a hormone and it can
lead to other hormonal responses than can cause
cancer cells to grow quicker. Over time having high
insulin levels produces a metabolic environment that
can encourage cancer cell growth.

In conclusion, is not about what specific foods should I eat and which should I
stay away from; its looking at your overall diet. A healthy diet is low in high GI food, but
can also include a few high glycemic load foods in small amounts. Focus on a diet high
in whole foods that have fiber and fill your plate with colorful fruits and vegetables; its a
diet that includes legumes, nuts and only some lean animal protein Its limiting sugary,
processed foods Overall this diet will also be a low glycemic diet and will lower risk for
cancer, heart disease and other chronic diseases.

Using the glycemic index to your advantage

Foods low on the glycemic index (GI) scale tends to release glucose slowly and
steadily. Foods high on the glycemic index release glucose rapidly.

Glycemic Index Classification

Low 55 or less Medium 56-69 High 70 or more

What affects the GI of a food?

Fat and fiber tend to lower the GI of a food. As a general rule, the more cooked or
processed a food, the higher the GI; however, this is not always true.

Below are a few specific examples of other factors that can affect the GI of a food:
Ripeness and storage time the more ripe a fruit or vegetable is, the higher the
GI
Processing juice has a higher GI than whole fruit; mashed potato has a higher
GI than a whole baked potato, stone ground whole wheat bread has a lower GI
than whole wheat bread.
Cooking method how long a food is cooked ( al dente pasta has a lower GI
than soft-cooked pasta)
Variety converted long-grain white rice has a lower GI than brown rice but
short-grain white rice has a higher GI than brown rice.
To help you understand how the foods you are eating might impact your blood glucose
level, here is a listing of the glycemic index, for some common foods.

Glycemic Index Classification

Low 55 or less Medium 56-69 High 70 or more

High carbohydrate foods Beans and nuts

Wheat tortilla 30 Chickpeas 10
Barley 37 Cashews 22
Rice noodles 51 Lentils 28
Corn tortilla 52 Black beans 30
Hamburger bun 61 Kidney beans 34
Wonder bread 73 Black-eyed peas 50
Beverages Snack foods
Apple juice 41 Chocolate 40
Orange juice 50 Corn chips, plain 42
Coca cola 63 Potato chips 56
Breakfast products Rice crackers/ crisps 87
All-bran 44 Vegetables
Rolled Oatmeal 55 Lettuce salad 15
Special K 69 Carrots, raw 20
Instant oatmeal 79 Carrots, boiled 39
Corn flakes 81 Vegetable soup 48
Grains Parsnips 52
Sweet corn on the cob 48 Green peas 54
Brown rice 50 Sweet potato 70
Quinoa 53 Boiled white potato 82
White rice 72 Baked russet potato 111
Dairy products and milk alternatives Miscellaneous
Almond milk 30 Hummus (chickpea dip) 6
Milk, full fat 31 Honey 61
Reduced fat yogurt 33
Coconut milk 40
Fruits For a further reference visit:
Grapefruit 25 https://goo.gl/8UBCeZ
Apple 36 https://goo.gl/0I5Sk1
Dates 42
Oranges 45
Banana 48
Grapes 59
Raisins 64
Pineapple 66
Watermelons 72