DiaMetrix - Glycemic Index

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Blood Sugar Support

Glycemic Index

Overview of the Glycemic IndexThe glycemic index consists of a scale from 1 to 100, indicating the rate at which 50 grams of carbohydrate in a particular food is absorbed into the bloodstream as blood-sugar. Glucose itself is used as the main reference point and is rated 100.

What is the Glycemic Index?
The glycemic index, invented in 1981 by David Jenkins and Thomas Wolever of the University of Toronto, is a new system for classifying carbohydrate-containing foods, according to how fast they raise blood-glucose levels inside the body. In simple terms, a food with a higher glycemic value raises blood glucose faster and is less beneficial to blood-sugar control than a food which scores lower.

Glycemic Index Replaces Simple and Complex Carbs
The glycemic index method of classifying carbohydrates according to their effect on blood-glucose, replaces the older method of classifying carbohydrates according to their chemical structure of either "simple" or "complex" carbohydrates.

Uses of Glycemic Index - Diabetes and Weight Control
Although the glycemic index was invented originally to help diabetes patients manage their blood-sugar levels, dietitians and weight experts now use it as a tool to treat obesity, reduce cravings and appetite swings, and improve eating habits. Another important carbohydrate rating tool is the Glycemic Load which rates the glycemic value of food serving sizes.

GI Diets Better Than Low Carb Diets
According to clinical trials, GI diet programs provide an excellent dietary approach for people who want to reduce weight. By advocating the consumption of carbohydrate-rich foods with a low GI-value, and the avoidance of refined carbs, GI diet programs provide dieters with the best of all worlds - better blood glucose control and a highly nutritious eating plan. The health advantages of a low GI diet plan are one reason why it has superceded the low carb diet as the most popular weight loss plan.

High, Intermediate and Low Glycemic Index Foods
1) High Glycemic Index Foods (GI 70+), that cause a rapid rise in blood-glucose levels. (2) Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in
blood-glucose. (3) Low Glycemic Index Foods (GI 54 or less), causing a slower rise in
blood-sugar.

Cereals	Glycemic Index	Snacks	Glycemic Index
All Bran	51	chocolate bar	49
Bran Buds + psyll	45	corn chips	72
Bran Flakes	74	croissant	67
Cheerios	74	doughnut	76
Corn Chex	83	graham crakers	74
Cornflakes	83	jelly beans	80
Cream of Wheat	66	Life Savers	70
Frosted Flakes	55	oatmeal cookie	57
Grapenuts	67	pizza, cheese & tom	60
Life	66	Pizza Hut, supreme	33
muesli, natural	54	popcorn, light micro	55
Nutri-grain	66	potato chips	56
oatmeal, old fash	48	pound cake	54
Puffed Wheat	67	Power bars	58
Raisin Bran	73	pretzels	83
Rice Chex	89	saltine crakers	74
Shredded Wheat	67	shortbread cookies	64
Special K	54	Snickers bar	41
Total	76	strawberry jam	51
Fruit		vanilla wafers	77
apple	38	Wheat Thins	67
apricots	57	Crackers
banana	56	graham	74
cantalope	65	rice cakes	80
cherries	22	rye	68
dates	103	soda	72
grapefruit	25	Wheat Thins	67
grapes	46	Cereal Grains
kiwi	52	barley	25
mango	55	basmati white rice	58
orange	43	bulgar	48
papaya	58	couscous	65
peach	42	cornmeal	68
pear	58	millet	71
pineapple	66	Sugars
plums	39	fructose	22
prunes	15	honey	62
raisins	64	maltose	105
watermelon	72	table sugar	64

Pasta	Glycemic Index	Beans	Glycemic Index
cheese tortellini	50	baked	44
fettucini	32	black beans, boiled	30
linguini	50	butter, boiled	33
macaroni	46	cannellini beans	31
spagh, 5 min boiled	33	garbanzo, boiled	34
spagh, 15 min boiled	44	kidney, boiled	29
spagh, prot enrich	28	kidney, canned	52
vermicelli	35	lentils, green, brown	30
Soups/Vegetables		lima, boiled	32
beets, canned	64	navy beans	38
black bean soup	64	pinto, boiled	39
carrots, fresh, boil	49	red lentils, boiled	27
corn, sweet	56	soy, boiled	16
french fries	75	Breads
grean pea, soup	66	bagel, plain	72
green pea, frozen	47	baquette, Frnch	95
lima beans, frozen	32	croissant	67
parsnips	97	dark rey	76
peas, fresh, boil	48	hamburger bun	61
pot, new, boiled	59	Mufins
pot, red, baked	93	apple, cin	44
pot, sweet	52	blueberry	59
pot, white, boiled	63	oat & raisin	54
pot, white, mashed	70	pita	57
split pea soup w/ham	66	pizza, cheese	60
tomato soup	38	pumpernickel	49
yam	54	sourdough	54
Milk Products		rye	64
chocolate milk	35	white	70
custard	43	wheat	68
ice cream, van	60	Drinks
ice milk, van	50	apple juice	40
skim milk	32	colas	65
soy milk	31	Gatorade	78
tofu frozen dessert	115	grapefruit juice	48
whole milk	30	orange juice	46
yogurt, fruit	36	pineapple juice	46
yogurt, plain	14

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