This should help ,below 50 is good above 70 is not good
*We cannot find published research studies to confirm the GI of vegetables. Most commentators we've read place their value between 15-50 and we suspect that this range is right on target based on their low carbohydrate and high-fiber content.
**The standard value for beer is 110, based primarily on the malted aspect, and maltose has a GI value of 110. Although it has been suggested that red wine has a low GI value, we cannot confirm this claim but treat any alcoholic beverage as a problematic food since alcohol itself can be de-stabilizing of blood sugar. To some extent, red wine may be an exception, but the jury is still out.
A food is generally considered to have a high GI if it is rated above 60.
Individuals who have problems with maintaining proper blood sugar levels should restrict their selection to foods with a GI of 40 or less. These include those who have low blood sugar (hypoglycemia) and high blood sugar (hyperinsulemia) as well as those who have a high sensitivity to sugar. Sugar includes not just simple sugars, honey and maple syrup but also fruits, fruit juices, starchy vegetables and grain products or foods with a high glycemic index.
For a healthy person without any problems with blood sugar levels all of the foods in a meal do not have to have a low GI. For example, consider a bean-and-cheese filled tortilla. The corn tortilla has a high GI (78), as do pinto beans (GI of 63), but the tomatoes (GI of 15) onions (GI of 15), lettuce (GI of 15) and cheese (GI so low it is not recorded) balance out the overall GI effect. The result is a healthy meal that will not destabilize blood sugar levels.
When planning your healthy GI meals, keep the following simple guidelines in mind:
Thanks for the information. This is helpful.
The glycemic load should also be taken into consideration..here's an explanation below talking about parsnips with a GI of 97:
The bodies Glycemic Response is based upon 2 factors; The Glycemic Index and the amount of carbohydrates consumed. If a small amount of carbohydrates with a high Glycemic index were consumed, there would be a relatively low rise in blood sugar.
This is the case for parsnips; an 80 gram portion of parsnips contains 12 grams of carbohydrate. Although parsnips have a high GI value, they contain a relatively small amount of carbohydrates and the Glycemic response will not be as large, as say, the same portion of glucose.
The Glycemic Load takes account of both the Glycemic Index and the net carbohydrates to determine how the carbohydrate and the amount consumed will affect your blood sugar. The Glycemic load is determined by taking the GI value as a percentage and multiplying by the amount of net carbohydrates. Parsnips have a Glycemic Load of 12.
A Glycemic Load of 10 or less is low, between 11 and 20 is medium and greater than 20 is considered high. Parsnips may fall victim to the GI system; however taking account the relative amount of carbohydrates in the food, parsnips are a great, filling food that can be incorporated into a healthy diet.
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