What is Glycemic Index? The analysis

What is Glycemic Index? The analysis

The glycemic index is a measure of the ability of a food to raise blood sugar levels after it is eaten. The index compares the blood sugar response to a particular food with the body’s reaction to pure glucose, which is given the value of 100. For example, if a food raises blood sugar only half as much as pure glucose, that food is given a glycemic index of 50. The portion size used to test the glycemic index of various foods is the amount that contains 50 grams of carbohydrate. Some research has used white bread instead of glucose as the standard of comparison for determining the glycemic index of foods. The glycemic index of a food is governed by several factors, such as the form of carbohydrate it contains, the amount and form of fiber it contains, how much processing and cooking it has been subjected to, and the presence of other substances such as protein and fat.

Glycemic load is a related measurement calculated by multiplying the glycemic index of a food by the amount of carbohydrate contained in a typical serving of that food. Glycemic load may be more reliable than glycemic index as a predictor of how a food will affect the blood sugar level. That is because some foods with a high glycemic index (such as carrots) contain such a small amount of carbohydrate in a normal serving that they would not be expected to raise the blood sugar level very much. Carrot juice, on the other hand, which contains a relatively large amount of carbohydrate, would produce a substantial increase in the blood sugar level.

How do people use the glycemic index?

People most often use the glycemic index to choose carbohydrate-containing foods that will only minimally raise their blood sugar levels, with the intent of preventing health problems associated with either high blood sugar or the body’s reaction to rising blood sugar. These health problems may include weight gain, diabetes, the insulin resistance syndrome, hypoglycemia, and heart disease. Foods with a glycemic index of 55 and below are considered ideal for those trying to consume low-glycemic-index foods.


The following foods rank highest on the glycemic index. These foods should be avoided or kept to a minimum by those wishing to consume a low-glycemic-index diet

Bread, cereal,and rice to avoid:

* Rice
* Rice cakes
* Most breads, breakfast cereals, snacks, and desserts made with refined flour products

Other starchy foods to avoid:

* Potatoes (except new potatoes, sweet potatoes, and yams)

Fats, oils, and sweets to avoid:

* Soft drinks, including sweetened fruit drinks and most sports drinks
* Most cakes and pies
* Candy and candy bars
* Granola bars and most sports bars

Vegetables and fruits to avoid:

* Raisins
* Overripe bananas

Best bets

Bread, cereal, rice, and pasta:

* Whole wheat and whole grain breads
* Breads containing whole, intact grains and seeds (millet, flaxseed, etc)
* Brown rice, basmati rice
* Barley, buckwheat
* Whole grain cereals, muesli
* Whole wheat pita, chapatis
* Oatmeal

Other starchy foods:

* Legumes and legume products (hummus, baked beans, lentil soup, etc.)
* Bakery products made with whole grains, bran, whole fruit pieces, and/or nuts

Dairy products and dairy substitutes:

* Unsweetened milk and milk products
* Unsweetened yogurt
* Soy beverages

Vegetables and fruits:

* Most vegetables and vegetable juices

Source:
Evitamins.com