Glycemic index (GI) is a specific number which has been given to each food item and you can find this index in the glycemic index chart, also called glycemic index food list. The foods are rated from 0 to 100 depending on their impact on the glucose levels in human’s blood. Sugar has for instance the higher GI and is ranked with glycemic index 100.
How the Glycemic Index Influences Our Health
The glycemic index is related to the type and amount of glucose in food as well as the way the sugars are digested. The index is formulated based on carbohydrates, which can be either created by simple or complex glucose molecules. The glycemic index therefore rates the impact these food types have on our body.
The GI signifies how the blood sugar levels are normally influenced within two to three hours after taking in any meal. Glycemic index also indicates how the carbohydrates from consumed food transform into the blood sugar. If the glycemic index is low, it means that the specific food is going to transfer glucose into your blood much slower than food with high glycemic index.
Differences Between Low and High Glycemic Index
As mentioned previously, there are more types of carbohydrates contained in food we consume. Carbs that break down fast during the digestion process while releasing the glucose quickly into the blood are ranked with high glycemic index. On the other hand, carbs that break down slowly, releasing glucose over time into the blood have low glycemic index. These carbs are also much healthier to your body system and cause less harm than carbs with high glycemic index.
However, it is also important to keep in mind that the glycemic index signifies the type of the carbohydrates but not the quantity. The quantity of the carbohydrates is measured by a glycemic load which is another useful indicator when it comes to healthy diet.
Why Became Glycemic Index Important
The glycemic index was formulated in 1981 in Canada. The reason for inventing the glycemic index was to determine the impact that carbs have on blood sugar levels. It was found to have significant effect on human’s health especially for diabetics. You can read the glycemic index chart for diabetics here – Diabetic Food List.
The discovery of the glycemic index chart was extremely important for our society after diabetes reached nearly epidemic amounts in the United States. More men and women each year are clinically determined to have this sometimes even life threatening illness. There is no doubt that diabetes can certainly lead to a lot of major health problems. That’s why it is necessary for anyone with this diagnosis to be aware of the glycemic index and be able to correctly use the glycemic index food list. This way they are able to recognize which food items are healthy and which ones are better to avoid.
Understanding Glycemic Index Chart
Understanding GI and getting familiar with the glycemic index food list is not that difficult as it may seem. Get to know the effects that different kind of foods have on your organism and sticking with few basic recommendations can significantly help you improve your health. It not only can help you to have your weight under control. But it also helps reducing the chance of having diabetes. To watch out for the the glycemic index chart is without a doubt critical for anyone who needs to keep an eye on their blood sugar level as a result of being diagnosed with diabetes or hyperglycemia.
Glycemic Index Chart of Common Foods
The glycemic index varies from 0 to 100. The low glycemic index means below 55. Foods with glycemic index below 55 include things like whole grains, fruits and vegetables, as well as some pasta. Food items that have GI ranging from 56 to 69 are viewed as “medium” in the glycemic index chart. Foods with medium GI include snacks, croissants as well as some rice.
The examples below of glycemic index food list can assist with finding the good food for our health.
Low fat meats- beef, skinless chicken, pork, lamb
Seafood – mussels, oysters, lobsters
Fish
Fresh fruits – orange, grapefruits, apples, berries, cherries, grapes, apricots, melon, watermelon, kiwi, pineapples, papaya, cantaloupe, pear
Vegetables – broccoli, raw carrots, cauliflower, cabbages, tomatoes, artichokes, bean sprouts, soybeans, peas, radishes, asparagus, onion, radishes, olives
Breads and Cereals – wheat, rye, whole grains, multi-grain, rice bran oats
Starch – couscous, brown rice, lentils, whole-wheat pastas
Dairy – low-fat milk, low-fat/fat-free cheese, low-fat/sugar-free yogurt, tofu, low-fat cottage cheese, egg whites
Beverages – water, diet colas, sugar-free drinks, tea, coffee, both without sugar and milk/cream
Foods which are better to stay away from (High GI Foods):
Fried chicken with skin
Duck
Bacon, Hotdogs, Hamburgers
Fatty meats
Liver, Liverwurst
Conserved fish/seafood in oil
Fruits – canned fruits, bananas, dates, coconut, mangoes, and sweetened fruit juices, dried fruits, raisins, marmalade
Vegetables – cooked carrots, avocado, beets, olives in oil, corn, potatoes, parsnips, sweet pickles
Cereals and bread- white bread, bagels, chips, biscuits, croissants, cookies, cakes, pastries, muffins, waffles, popcorn
Starch – white pasta, baked or fried beans, white or fried rice, ramen noodles, pretzels, soups unless vegetable broth
Dairy – cheese high in fat, cream cheese, sorbet, ice cream, frozen yogurt
Beverages – any sweetened drinks, alcoholic drinks
If you are looking for more complex list of foods, check our extended glycemic index chart here – Glycemic Index Food List.