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glycemic-index

Glycemic Index Value…a touch longer note than usual, but worth the read.

The glycemic index (GI) is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels

Harvard Medical School published the following very interesting information:

Low GI (55 or less) foods tend to foster weight loss and are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore insulin levels. people with pre- or full-blown diabetes would need to concentrate on low GI foods. Why? People with type 1 diabetes and even some with type 2 can’t produce sufficient quantities of insulin—which helps process blood sugar—which means they are likely to have an excess of blood glucose.”

High GI foods help with energy recovery after an exercise or to offset hypo-glycemia. Long-distance runners would tend to favor foods high on the glycemic index,

Low Glycemic foods: 55 or less:

Avocado, Broccoli, Cauliflower, Whole Grain bread, Corn Tortilla (don’t eat more than 2 per meal), Barley, Apple, Pear, Tomatoes, Cherries, Lettuce, Asparagus, Spinach, Grapefruit, Chickpeas, Kidney Beans, Lentils, Dark Chocolate, Milk, Full fat, Yogurt, Orange Juice.

Medium Glycemic Foods: 56-70

Sweet Potato, Sweet corn, Biscuits, Noodles, Boiled Brown Rice, Pineapple, Pumpkin, Soft Drink, French Fries.

High Glycemic Foods: higher than 70.

Watermelon, Dates, Cornflakes, Boiled Potato, Rice Milk, Rice Crackers.

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