THE GLYCEMIC INDEX

 

Tuesday, 10 June 2008

THE GLYCEMIC INDEX is a measurement of the way the blood sugar responds two hours after a certain food is ingested in comparison to the way it responds two hours after an equivalent amount of pure glucose in ingested.  The lower a food’s glycemic index is, the less the body’s glycemic response to that food.  By eating foods with a lower glycemic index, you can maintain a more stable blood-sugar level.  For the glycemic index of some common foods, see the table below.

The glycemic index is important for two primary reasons-it indicates the metabolic consequences that different foods can have, and it helps when foods with certain glycemic index need to be consumed at specific times.  For example, it is better to consume foods with low glycemic index, since these foods help maintain the proper blood-sugar level and ensure a sustained energy supply.  Conversely, during workouts and competitions, it is better to eat foods with higher glycemic index because these foods help spare glycogen in the body and supply quick energy to exercising muscles.

THE “A” LIST THE “B” LIST THE “C” LIST
COOL CARBS GI (0-50)
Apple (39)
Apple Juice (40)
Cherry (22)
Grape (43)
Grapefruit (25)
Grapefruit Juice (48)
Orange (40)
Orange Juice (46)
Peach (28)
Pear (33)
Plum (24)
Black-Eyed Peas (33)
Butter Beans (28)
Chick Peas (33)
Kidney Beans (25)
Lentils (30)
Lima Beans (32)
Nave Beans (31)
Pinto Beans (45)
Soya Beans (20)
Split Peas (32)
Sweet Potato
Bulgur Bread (50)
Mixed Grain Bread (31)
Oat Bran Bread (50)
Whole Meal Rye (41)
Pumpernickel (41)
All Bran (38)
Oat Bran (50)
Rice Bran (20)
Toasted Muesli (43)
Almonds (15)
Cashews (15)
Pecans (15)
Peanuts (15)
Fructose (25)
Lactose (45)
Milk (32)
WARM CARBS GI (50-70)
Banana (62)
Kiwi (58)
Mango (60)
Pineapple (66)
Raisin (64)
Rye Bread (60)
Pita Bread (57)
White Bread (70)
Pasta (50+)
Sweet Corn (60)
Taco Shells (68)
Shredded Wheat (67)
Cream of Wheat (66)
Grape Nuts (67)
Nutri Grain (66)
Oatmeal (65)
Special K (54)
Puffed Wheat (67)
HOT CARBS GI (70-100+)
Watermelon (72)
Baked Potato (111)
Carrot (92)
Instant Potato (86)
Broad Beans (79)
Corn Flakes (92)
Instant Cream of Wheat (74)
Crispix (87)
Golden Grahams (76)
Grape Nuts Flakes (80)
Rice Chex (89)
Team (82)
Total (76)
Rice Cakes
Glucose (100)
Maltose (105)

Carbs Recommended for Evening Meal
"GI-Very Low, Not Rated".


Asparagus

 


Broccoli
Cabbage
Cauliflower
Greens
Green Beans
Lettuce
Mushrooms
Onions
Tomatoes  

 

The lower the number is; the better for you!




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