Glycemix Index

The Glycemic Index measures the impact individual foods have on blood sugar levels. It ranks foods against white bread or glucose by potential to raise blood glucose levels.

Glycemic Index by the Numbers

55 or less A low glycemic index level.

56 to 69 A medium glycemic index level.

70 or more
A high glycemic index level.

Low Glycemic Index

Low glycemic index, or so called good carbs, are high in fiber and not overly processed. They're referred to as low glycemic index carbohydrates. The glucose from this type of carbohydrate is released at a slower rate. This means energy is released evenly over time, which keeps the body from experiencing an insulin spike.

Sources of low glycemic index foods:

• Fruits
• Vegetables
• Whole grains
• Legumes

High Glycemic Index

High glycemic index, or bad, carbs are those found in highly processed foods (white breads, sugary drinks, and candy). The glucose from these carbohydrates is quickly released and causes an insulin spike. They're then removed from the bloodstream and transferred quickly into cells. When the sugar leaves the bloodstream, a person may experience a crash characterized by a low energy level.

Sources of high glycemic index foods: 

• White bread
• Pasta
• Rice
• Low-fiber cereals
• Baked products
• Bagels with honey
• Crackers
• Raisins
• Bananas 

For a more comprehensive list of foods and their glycemic index values, check out this information from Oregon State University.

The Pros and Cons of the Glycemic Index

There are three major issues with using the glycemic index as an absolute value of carbohydrates:

1. Most foods aren't consumed in the volume needed to elicit the measured response.
2. Most foods are eaten with other foods.
3. Eating combinations of foods can change the glycemic index value for each food in a meal.

There is mixed research to show that the glycemic index of food has an impact on weight management. A few other pros and cons of the glycemic index are below: 

Pros  

• It provides a standardized measure of carbohydrates based on their potential as an energy source.
• It can help control of blood glucose levels.
• It can help suppress hunger.
• It can promote improved awareness of the benefits and risks of some foods.
• It can help an athlete recognize that changes in glucose levels may affect body compositionand physical performance.

Cons

• The manner in which foods are prepared impacts the glycemic index value.
• The glycemic index value can change when fat or protein is eaten during the same meal.
• The glycemic index doesn't take into account individual responses to glucose and the production of insulin by the body.
• There are too many variables to support the use of glycemic index values alone to structure a diet.
• The glycemic index load (amount of that particular food) should also be taken into account.

Glycemic Index and Athletic Performance

From the perspective of a serious exerciser or athlete, both high and low glycemic index carbohydrates are needed for optimal performance. The key is  timing. It's best to include lower glycemic index carbohydrates in meals throughout the day and before training or activity. During intense and prolonged exercise (an hour or more), it may be better to have a high glycemic indexsports drink to maintain blood glucose levels.

The optimal time to have higher glycemic index foods is right after a workout. After an activity, there is about a two-hour window of optimal recovery. During these two hours, cells are most receptive to foods and beverages that will replenish depleted glycogen stores. This improves the quality of recovery and ensures a full energy supply for the next game, event, or training session.

Glycemic Index and Weight Loss

The premise of using the glycemic index in weight control is that diets that are low on the glycemic index foods will help people lose weight and reduce their risk for heart disease and diabetes. The original studies evaluating the glycemic index of foods were conducted in a controlled environment on subjects who fasted overnight. They ate a single carbohydrate in a prescribed amount and had their blood glucose measured two hours later.

In a controlled environment, a low glycemic index carbohydrate is broken down more slowly, which produces a more consistent glucose level. A high glycemic index carbohydrate does the opposite. It's broken down quickly and causes a spike in blood glucose, followed by a crash. A moderate glycemic index carbohydrate falls somewhere in the middle.

This scientific research doesn't really apply to real life because breakfast is the only time we truly eat after a fast. Additional factors such as the length of time the food is cooked, the body’s hormones, and any other food (protein or fat) that is eaten in combination with that carbohydrate can alter how the body uses glucose.

FOOD LIST classified by Glycemic Index

Low Glycemic Index foods (55 or less)

Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!

Table 1 - Low GI Foods

Food	GI
Roasted and salted peanuts	14
Low-fat yogurt with sweetener	14
Cherries	22
Grapefruit	25
Pearl barley	25
Red lentils	26
Whole milk	27
Dried apricots	31
Butter beans	31
Fettucine pasta	32
Skimmed milk	32
Low-fat fruit yoghurt	33
Wholemeal spaghetti	37
Apples	38
Pears	38
Tomato soup, canned	38
Apple juice, unsweetened	40
Noodles	40
White spaghetti	41
All Bran	42
Chick peas, canned	42
Peaches	42
Porridge made with water	42
Lentil soup	44
Oranges	44
Macaroni	45
Green grapes	46
Orange juice	46
Peas	48
Baked beans in tomato sauce	48
Carrots, boiled	49
Milk chocolate	49
Kiwi fruit	52
Stoneground wholemeal bread	53
Crisps	54
Special K	54
Banana	55
Raw oatbran	55
Sweetcorn	55

Tasty Low-Glycemic Snack Ideas

Snacking is important for regulating blood sugar levels. Just make sure the snacks you choose are healthy and have a low glycemic load. Keep several of these low-glycemic snacks on hand, and you won’t find yourself munching on popcorn or crackers:

• Bean dip or hummus with raw vegetables
• Lowfat yogurt with a sprinkle of chopped nuts
• Mixed nuts
• Apple slices dipped in peanut butter
• Lowfat string cheese
• Lowfat cottage cheese with fruit
• Salsa with raw vegetables
• Fresh fruit

Quick-Fix Low-Glycemic Meals

Short on time? Serving low-glycemic meals doesn’t have to mean hours in the kitchen. Serve your family healthy, lower-calorie, low-glycemic meals, and everyone will be happy. Try the following quick-fixes:

• Black bean burgers, bulgur wheat pilaf, and cherry tomatoes
• Scrambled eggs, fresh fruit, and low-glycemic bread
• Canned lentil or minestrone soup with a tossed salad
• Grilled cheese sandwich (use a whole-grain, low-glycemic bread) with celery sticks
• Grilled fish with a variety of grilled vegetables
• Cheese tortellini mixed with olive oil, garlic, and grated Parmesan paired with a tossed salad
• Chili (be sure to make — or purchase — the kind with beans)

Swapping High-Glycemic Foods for Low-Glycemic Foods

Replacing high-glycemic foods with low-glycemic ones is easier than you may think. The following table features several simple low-glycemic food swaps you can make.

Instead of	Choose This
Instant oatmeal	Steel-cut oatmeal
White rice	Brown rice
Baked potato	Baked sweet potato
Sugary cereal	Bran cereal
Bagel	Small 100% whole-grain bagel or bread
White bread	100% whole-grain bread
Popcorn	Nuts
Snack crackers	Whole-grain crisp bread crackers Quick Shopping List for Low-Glycemic Foods Preparing healthy, low-glycemic meals is a snap if you stock up on a variety of low-glycemic foods while grocery shopping. Check out the following table for help preparing your low-glycemic shopping list. And remember — smart eating starts with smart shopping! Food Type Low-Glycemic Options Grains  Uncle Ben’s Converted Rice Cheese tortellini Pearl barley Bulgur Quinoa Dairy Lowfat yogurt Fat-free milk Chocolate milk Lowfat cheeses Lowfat cottage cheese Fruit Any fresh fruit Fruit canned in its own juice Fresh or frozen berries Vegetables Fresh, frozen, or canned (except for potatoes, which are high-glycemic) Protein foods Skinless chicken Lean beef Dried or canned legumes Tofu/tempeh Eggs Lean deli meats Canadian bacon Fish or seafood

Medium Glycemic Index foods (56 to 69)

You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.

Table 2 - Moderate GI Foods

Muesli, non toasted	56
Boiled potatoes	56
Sultanas	56
Pitta bread	57
Basmati Rice	58
Honey	58
Digestive biscuit	59
Cheese and tomato pizza	60
Ice cream	61
New potatoes	62
Coca cola	63
Apricots, canned in syrup	64
Raisins	64
Shortbread biscuit	64
Couscous	65
Rye bread	65
Pineapple, fresh	66
Cantaloupe melon	67
Croissant	67
Shredded wheat	67
Mars bar	68
Ryvita	69
Crumpet, toasted	69
Weetabix	69
Wholemeal bread	69

High Glycemic Index foods (70 or more)

Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.

Table 3 - High GI Foods

Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74
French fries	75
Coco Pops	77
Jelly beans	80
Rice cakes	82
Rice Krispies	82
Cornflakes	84
Jacket potato	85
Puffed wheat	89
Baguette	95
Parsnips, boiled	97
White rice, steamed	98