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