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Old 10-07-2016, 09:18 AM
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glycemic index and glycemic load

The lowdown on glycemic index and glycemic load

If you have diabetes, you probably know you need to monitor your carbohydrate intake. But different carbohydrate-containing foods affect blood sugar differently, and these effects can be quantified by measures known as the glycemic index and glycemic load. You might even have been advised to use these numbers to help plan your diet. But what do these numbers really mean — and just how useful are they?

What these numbers measure

The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food's glycemic index, the slower blood sugar rises after eating that food. In general, the more cooked or processed a food is, the higher its GI, and the more fiber or fat in a food, the lower its GI.

But the glycemic index tells just part of the story. What it doesn't tell you is how high your blood sugar could go when you actually eat the food. To understand a food's complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose it can deliver. A separate measure called the glycemic load does both — which gives you a more accurate picture of a food's real-life impact on your blood sugar. Watermelon, for example, has a high glycemic index (80). But a serving of watermelon has so little carbohydrate that its glycemic load is only 5.

Should you eat a low-GI diet?

Some nutrition experts believe that people with diabetes should pay attention to both the glycemic index and glycemic load to avoid sudden spikes in blood sugar. The American Diabetes Association, on the other hand, says that the total amount of carbohydrate in a food, rather than its glycemic index or load, is a stronger predictor of what will happen to blood sugar. And some dietitians also feel that focusing on the glycemic index and load adds an unneeded layer of complexity to choosing what to eat.

The bottom line? Following the principles of low-glycemic-index eating is likely to be beneficial for people with diabetes. But reaching and staying at a healthy weight is more important for your blood sugar and your overall health.

If you'd like to give low-glycemic-index eating a try, click here to see our table of the glycemic index and load for over 100 common food

Harvard health .edu
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Old 10-07-2016, 09:57 AM
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good article. get rid of super high GI sugar and refined grains and we would not have an obesity prob anymore

here is a chart that is pretty good


FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple muffin, made with rolled oats and sugar 44 60 13
Apple muffin, made with rolled oats and without sugar 48 60 9
Waffles, Aunt Jemima® 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 14
Coarse barley bread, 80% kernels 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread, average 75 30 11
Wonder® bread, average 73 30 10
Whole wheat bread, average 69 30 9
100% Whole Grain® bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola® (US formula) 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95 250 mL 40
Apple juice, unsweetened 41 250 mL 12
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade, orange flavor (US formula) 89 250 mL 13
Orange juice, unsweetened, average 50 250 mL 12
Tomato juice, canned, no sugar added 38 250 mL 4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran®, average 44 30 9
Coco Pops®, average 77 30 20
Cornflakes®, average 81 30 20
Cream of Wheat® 66 250 17
Cream of Wheat®, Instant 74 250 22
Grape-Nuts® 75 30 16
Muesli, average 56 30 10
Oatmeal, average 55 250 13
Instant oatmeal, average 79 250 21
Puffed wheat cereal 80 30 17
Raisin Bran® 61 30 12
Special K® (US formula) 69 30 14
GRAINS
Pearled barley, average 25 150 11
Sweet corn on the cob 48 60 14
Couscous 65 150 9
Quinoa 53 150 13
White rice, boiled, type non-specified 72 150 29
Quick cooking white basmati 63 150 26
Brown rice, steamed 50 150 16
Parboiled Converted white rice (Uncle Ben's®) 38 150 14
Whole wheat kernels, average 45 50 15
Bulgur, average 47 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 13
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular, average 62 50 8
Ice cream, premium (Sara Lee®) 38 50 3
Milk, full-fat, average 31 250 mL 4
Milk, skim, average 31 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS
Apple, average 36 120 5
Banana, raw, average 48 120 11
Dates, dried, average 42 60 18
Grapefruit 25 120 3
Grapes, black 59 120 11
Oranges, raw, average 45 120 5
Peach, average 42 120 5
Peach, canned in light syrup 52 120 9
Pear, raw, average 38 120 4
Pear, canned in pear juice 44 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS
Baked beans 40 150 6
Black-eyed peas 50 150 15
Black beans 30 150 7
Chickpeas 10 150 3
Chickpeas, canned in brine 42 150 9
Navy beans, average 39 150 12
Kidney beans, average 34 150 9
Lentils 28 150 5
Soy beans, average 15 150 1
Cashews, salted 22 50 3
Peanuts 13 50 1
PASTA and NOODLES
Fettucini 32 180 15
Macaroni, average 50 180 24
Macaroni and Cheese (Kraft®) 64 180 33
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min 58 180 26
Spaghetti, whole-grain, boiled 42 180 17
SNACK FOODS
Corn chips, plain, salted 42 50 11
Fruit Roll-Ups® 99 30 24
M & M's®, peanut 33 30 6
Microwave popcorn, plain, average 65 20 7
Potato chips, average 56 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar®, average 51 60 18
VEGETABLES
Green peas 54 80 4
Carrots, average 39 80 2
Parsnips 52 80 4
Baked russet potato 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS
Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut®) 36 100 9
Honey, average 61 25 12
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