Glycemic Index Food, Glycemic Index Diet. Glycemic Load and Diet
An Overview of the Glycemic Index Diet, Glycemic Index Food and the Glycemic Load and Diet
**This page is basically a brief overview of the Glycemic Index and Glycemic Index food. If you would like a more in depth explanation which includes the entire index and how you can use it to lose weight and get healthy, please
Glycemic Index and Glycemic Index Food Summary:The glycemic index shows how fast 50 grams of a particular food''s carbohydrates are turned into sugar after you eat it. This is important because if your blood sugar rises quickly, your body releases lots of insulin to counter the sugar, which leads to diseases such as inflammation and diabetes. Some foods convert to sugar quickly and some not so quickly. Glycemic index food is given a number ranking. The higher the food''s number, the more quickly it turns to sugar. Sugar has a glycemic index food number of 100.
HIGH NUMBER FOODS~ Carots(131), Sugar(100), French Bread(95), Rice Cakes(91), Cola(90), Baked Potato(85), Pretzels(83), French Fries(75), Bagels(72), Popcorn(72), Whole Wheat Bread(60).MEDIUM NUMBER FOODS~ Bananas(58), Brown Rice(50), Grapes(49), Sweet Potatoes(44), Oranges(42)LOW NUMBER FOODS~ Plums(39), Yogurt(36), Apples(34), Skim Milk(32), Cherries(22), Soy Beans(18). Almost all vegetables have a low number as well.
KEY POINTS ABOUT GLYCEMIC INDEX FOOD1) If you add good fats, fiber or protein to a food that is high on the glycemic index, the food turns to sugar more slowly. Fat, protein and fiber increase the time it takes to digest food. So adding fat, protein or fiber lowers the number... in a way.2) You can also add vinegar, acidic fruits or lemon juice to slow the rate at which a food turns to sugar.3) Low glycemic index foods lower inflammation and higher glycemic index foods raise inflammation.4) Unrefined foods are usually low on the glycemic index. Refined foods rank highest.5) Portion size also influences how fast your blood sugar level rises. This is where the glycemic load and diet comes in.
The Glycemic Load is the amount of carbohydrates in a serving of food multiplied by that foods glycemic number divided by 100....... The glycemic load and diet is good to keep in mind because the glycemic index doesn''t take into account how many carbs of a food there are in a normal serving. It based its numbers on 50 grams of carbohydrates from each food.FOR EXAMPLE: Cola has a glycemic index food number of 90 and carots have a number of 131. You would think carots were worse.... But carots only have 4 grams of carbs per serving while cola has 40 grams of carbs. In order to reach the glycemic index number for carots you would have to eat about a pound and a half, which would give you 50 grams of carot carbohydrates. No one does that! So take carots glycemic index number 131 and divide it by 100. You get 1.31....now multiply 1.31 by 4 (the amount of carbs in a serving) and you get a glycemic load number of about 5.2 for carots. Now lets do cola. Cola''s glycemic index food number is 90. So we divide 90 by 100 and get (.9). Now we multiply .9 by 40 (the amount of carbs in a serving of cola) and get a glycemic load and diet number of 36! This means a serving of cola raises your blood sugar much faster than a serving of carots. The glycemic load and diet is just a good way to see if you can eat foods with a good amount of nutrients with a high glycemic index number.Glycemic Load and Diet Numbers
20 or higher= high glycemic load, avoid. 11-19= medium glycemic load, eat in moderation. 0-10= low glycemic load, enjoy.return from the glycemic index food page to the BOOM DIET page here!