| What is the Glycemic Index? | |||||||||
| The Glycemic Index, GI, is a scale that ranks carbohydrate-rich foods in order of how they affect body's blood sugar levels( glucose) compared to glucose or white bread. The GI of glucose is 100. | |||||||||
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Not all the carbs have the same effect on body. After we eat, foods that contain carbohydrates, our blood glucose level rises with a speed called " Glycemic Response". Glycemic response is influenced by the amount of the food we eat, type of the food, and how the food is processed or prepared. When we eat a boiled potato, glucose levels spike in milliseconds. With legumes or fruits and vegetables, they go up in about 30 minutes. In general, the lower the glycemic response the better the quality of food. Foods that have lower Glycemic Response,Glycemic Index, cause only small fluctuations in blood sugar levels or insulin levels reducing the risk of coronary heart disease and diabetes in the long term and helping the body to maintain a healthy weight. |
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Low GI foods are foods
with a GI less than 55. They cause a slower and lower rise in blood glucose levels. Examples are Porridge, Apple and Sweet Potato. o Intermediate GI foods are foods with a GI between 55 and 70. They cause blood glucose levels to go up at a moderate rate. Examples are Pineapple, New Potato and Mango. o High GI foods are foods with a GI greater than 70. They cause a rapid rise in blood glucose levels. Examples are Jasmine rice, Cornflake and Watermelon. |
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How is the GI measured? |
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Bests of Low GI Foods: | ||
| Tortilla: A thin disk of unleavened bread made from masa or wheat flour and baked on a hot surface. | |||
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Food: Wheat
tortilla (Mexican) Mexico Glycemic Index Value: 30 Glycemic Index Range: 
Low
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Serve Size:
50 Carb per Serve (g): 20.7 Glycemic Load Value: 6.2 |
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