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The Glycemic Index List of Foods & Values – TypeFree Diabetes – TypefreeDiabates
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The Glycemic Index List of Foods & Values – TypeFree Diabetes

By July 19, 2018 Uncategorized

  Pre-Diabetes Diet

The Glycemic Index List of Foods & Values

 

Some sugars, like the sugars that come from candy and starchy desserts, will raise your blood sugar level very quickly because your body begins breaking them down in your mouth, then the stomach, and are absorbed by small instestines. These sugars are often called refined sugars because the sugar has been processed. Foods with refined sugars in them are generally very sweet and will make you hungry for more food. They will also give you a quick burst of energy, leading to a sugar high that is used by many athletes for energy during a competition.




However, other carbohydrates, such as those that come from whole wheat and grains, contain sugars that are called complex carbohydrates. Complex carbohydrates take longer to digest than refined sugars and, therefore, will help your blood sugar level rise slowly over a prolonged amount of time. Complex carbohydrates also have a tendency to have other nutritional values, such as fiber and vitamins; that will benefit your body by giving it more than just units of energy. Learn more about Sugars and Starches interactively.

Naturally, if you are a diabetic, then it is advantageous to eat foods that are plentiful in complex carbohydrates and eat less food that is made with refined sugars. Even so, many Diabetes researchers believe that a low-carbohydrate diet is the key to helping Diabetic patients control their diabetes.

How the Glycemic Index Works

Only 750 foods have been calculated to determine the Glycemic Index. There are a wide variety of publications that chart these Glycemic Index findings. These publications will help to map out which foods have how many carbohydrates and can help you form a nutritious diet based on how your body reacts to different types of carbohydrates.

The Glycemic Index is determined by a number of factors, including the amount of sugar in food, as well as the fiber and fat. Foods that have a higher number in the Glycemic Index are foods that will raise the blood sugar level faster than foods that have a lower number. Generally speaking, foods with refined sugars, such as desserts, have a higher number than complex carbohydrates. As such, those foods with higher numbers should be eaten in moderation or only in small portions when combined with nutritious foods.

The Glycemic Index also does not tell you how much of a particular serving is used to determine a particular number, glycemic load will tell you that. That’s because the Glycemic Index does not measure portions; it simply measures how quickly the food will turn into glucose. Glycemic Load (GL) is a ranking system for carb content of food portions based on their Glycemic Index and the portion size. Glycemic Load is a more accurate tool to tell you how many carbs you will eat and help you figure out how much insulin will be needed to cover the carb. From this information you can better calibrate your glucomonitor with the amount of sugar in your blood.

Remember, the Glycemic Index is a tool that you should be familiar with. Once you understand how different foods affect your body, you will be able to intelligently prepare your meals and snacks knowing how your food choices will affect your blood sugar level.

Here is an interactive module on diabetes which further explains the relationship between blood glucose control and the Glycemic Index.

Glycemic Index (G.I.) Chart

When reading the Glycemic Index, keep in mind that foods with a number greater than 70 are considered to be high. Foods with a calculation less than 55 are considered to be low.

 

 Food  G.I.  Food  G.I.  Food G.I. Food G.I.
 Apple  
38
 Donut  76  Linguine 46 Popcorn 55
 Bagel  72  Fettuccini (egg)  32  Long grain White Rice 56 Potato 93
 Baked Beans  48  Fructose  23  Macaroni 47 Potato (French Fries 75
 Banana  55  Garbanzo Beans (Chickpeas)  33  Maltose 105 Potato (Mashed) 86
 Basmati Rice  58  Glucose  100  Mango 55     Potato Chips 62                              55 55
 Beets  69  Graham Crackers  74  Melba Toast 70 Pretzel 83
 Blueberry Muffin  59  Grapefruit  25  Milk (chocolate flavored) 34 Pumpernickel Bread 51
 Broad Beans  79  Grapes  46  Milk (skimmed) 32 Pumpkin 75
 Broccoli  10  Green Peas  48  Milk (whole) 22 Quaker Puffed Wheat 67
 Brown Rice  55  Honey  58  Mushrooms 10 Ravioli (meat) 39
 Buckwheat  54  Ice cream (low-fat)  50  Navy Beans 38 Red Kidney Beans 27
 Bulgur  48  Ice Cream (whole)  61  Noodles (instant) 46 Red Peppers 10
 Cabbage  10  Jelly Beans  80  Oatmeal 49 Rice Cakes 82
 Cannellini Beans  31  Kavli Crispbread  71  Oatmeal Cookies 55 Rice Crackers 91
 Cantaloupe  65  Kellogg’s All Bran  51  Onions 10 Rice vermicelli 58
 Capellini  45  Kellogg’s Bran Buds  45  Orange 44 Rye Bread 76
 Carrots  49  Kellogg’s Cornflakes  84  Papaya 58 Ryvita Crispbread 69
 Cashews  22  Kellogg’s Rice Krispies  82  Parsnips 97 Short grain White Rice 72
 Cherries  22 Kellogg’s Special K  54  Peanuts 14 Shortbread Cookies 64
 Chocolate Bar  49  Kiwi  52  Pear 38 Shredded Wheat 67
 Corn  55  Lactose  46  Pineapple 66 Snickers Bar 41
 Corn Chips  72  Lentils  30  Pinto Beans 39 Soda Crackers 74
 Corn Chips  72  Lettuce  10  Pita Bread 57 Sour Dough Bread 52
 Croissant  67  Lima Beans  32  Plum 39 Soy Beans 18
Waffles 76 Spaghetti 43
Sweet Potato 54 Walnuts 15 Spiral Pasta 43
Sucrose 65 Uncle Ben’s Converted 44 Water crackers 78 Sponge Cake 46
Stone Ground New Cell Whole wheat bread Watermelon
Stoned Wheat Thins

67 White Beans 31  White Bread
Taco Shells 68 Whole Wheat Bread Yogurt (low-fat) 33l

Glass Portion Control Plate

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