Eating Low GI and the Glycemic Index and Load

Why is it important to understand about the GI index?
We at Cloud 9 often see clients  who suffer from daily headaches and unable to find the cause or cure for them. Often these headaches are as a result of blood sugar being our of balance.Foods that create a rush of blood sugar because of the speed that their carbohydrates break down, cause the body to respond by producing a spike of insulin. This caused a fast and dramatic drop in the body’s blood sugar level. This sudden drop can lead to daily headaches, cravings, weight problems, lack of energy. Understanding what foods do this can prevent these headaches and other symptoms altogether.
What is the Glycemic Index?
The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. To avoid the side effects of these sudden spurts of high blood sugar followed by sudden dips, foods with a GI index of 50 or less should be the basis of your diet, especially for meals taken at the beginning of the day.
What is the Significance of Glycemic Index?

Low GI means a smaller rise in blood glucose levels after meals
Low GI diets can help people lose weight
Low GI diets can improve the body’s sensitivity to insulin
High GI foods help re-fuel carbohydrate stores after exercise
Low GI can improve diabetes control
Low GI foods keep you fuller for longer
Low GI can prolong physical endurance
How to Switch to a Low GI Diet
Use breakfast cereals based on oats, barley and bran
Use “grainy” breads made with whole seeds
Reduce the amount of potatoes you eat
Enjoy all types of fruit and vegetables (except potatoes)
Eat plenty of salad vegetables with vinaigrette dressing

For a GI and GL index of South African products, as well as their Gluten content, I highly recommend :
The South AfricanThe Glycemic Index & Load Guide2013 – 2015ISBN 9780620291798Authors : Gabi Steenkamp & Liesbet Delport registered dietitians

In the mean time, here is a very simple list:
The glycemic index range is as follows:

Low GI = 55 or lessMedium GI = 56 – 69High GI = 70 or more

Breakfast Cereal

Low GI

All-bran (UK/Aus)
30

All-bran (US)
50

Oat bran
50

Rolled Oats
51

Special K (UK/Aus)
54

Natural Muesli
40

Porridge
58

Medium GI

Bran Buds
58

Mini Wheats
58

Nutrigrain
66

Shredded Wheat
67

Porridge Oats
63

Special K (US)
69

High GI

Cornflakes
80

Sultana Bran
73

Branflakes
74

Coco Pops
77

Puffed Wheat
80

Oats in Honey Bake
77

Team
82

Total
76

Cheerios
74

Rice Krispies
82

Weetabix
74

Staples

Low GI

Wheat Pasta Shapes
54

New Potatoes
54

Meat Ravioli
39

Spaghetti
32

Tortellini (Cheese)
50

Egg Fettuccini
32

Brown Rice
50

Buckwheat
51

White long grain rice
50

Pearled Barley
22

Yam
35

Sweet Potatoes
48

Instant Noodles
47

Wheat tortilla
30

Medium GI

Basmati Rice
58

Couscous
61

Cornmeal
68

Taco Shells
68

Gnocchi
68

Canned Potatoes
61

Chinese (Rice) Vermicelli
58

Baked Potatoes
60

Wild Rice
57

High GI

Instant White Rice
87

Glutinous Rice
86

Short Grain White Rice
83

Tapioca
70

Fresh Mashed Potatoes
73

French Fries
75

Instant Mashed Potatoes
80

Bread

Low GI

Soya and Linseed
36

Wholegrain Pumpernickel
46

Heavy Mixed Grain
45

Whole Wheat
49

Sourdough Rye
48

Sourdough Wheat
54

Medium GI

Croissant
67

Hamburger bun
61

Pita, white
57

Wholemeal Rye
62

High GI

White
71

Bagel
72

French Baguette
95

Snacks & Sweet Foods

Low GI

Slim-Fast meal replacement
27

Snickers Bar (high fat)
41

Nut & Seed Muesli Bar
49

Sponge Cake
46

Nutella
33

Milk Chocolate
42

Hummus
6

Peanuts
13

Walnuts
15

Cashew Nuts
25

Nuts and Raisins
21

Jam
51

Corn Chips
42

Oatmeal Crackers
55

Medium GI

Ryvita
63

Digestives
59

Blueberry muffin
59

Honey
58

High GI

Pretzels
83

Water Crackers
78

Rice cakes
87

Puffed Crispbread
81

Donuts
76

Scones
92

Maple flavoured syrup
68

Legumes (Beans)

Low GI

Kidney Beans (canned)
52

Butter Beans
36

Chick Peas
42

Haricot/Navy Beans
31

Lentils, Red
21

Lentils, Green
30

 Pinto Beans
45

Blackeyed Beans
50

Yellow Split Peas
32

Medium GI

Beans in Tomato Sauce
56

Vegetables

Low GI

Frozen Green Peas
39

Frozen Sweet Corn
47

Raw Carrots
16

Boiled Carrots
41

Eggplant/Aubergine
15

Broccoli
10

Cauliflower
15

Cabbage
10

Mushrooms
10

Tomatoes
15

Chillies
10

Lettuce
10

Green Beans
15

Red Peppers
10

Onions
10

High GI

Pumkin
75

Parsnips
97

Fruits

Low GI

Cherries
22

Plums
24

Grapefruit
25

Peaches
28

Peach, canned in natural juice
30

Apples
34

Pears
41

Dried Apricots
32

Grapes
43

Coconut
45

Coconut Milk
41

Kiwi Fruit
47

Oranges
40

Strawberries
40

Prunes
29

Medium GI

Mango
60

Sultanas
56

Bananas
58

Raisins
64

Papaya
60

Figs
61

Pineapple
66

High GI

Watermelon
80

Dates
103

Dairy

Low GI

Whole milk
31

Skimmed milk
32

Chocolate milk
42

Sweetened yoghurt
33

Artificially Sweetened Yoghurt
23

Custard
35

Soy Milk
44

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