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Glycemic Index of World's Healthiest Foods (Read 424 times)

Shondek


    This should help ,below 50 is good above 70 is not good

     

    FOOD ITEMSGlycemic Index
    VEGETABLES* 
    Spinach 15-50
    Turnip Greens 15-50
    Lettuce 15-50
    Water Cress 15-50
    Zucchini 15-50
    Asparagus 15-50
    Artichokes 15-50
    Okra 15-50
    Cabbage 15-50
    Celery 15-50
    Cucumbers 15-50
    Dill Pickles 15-50
    Radishes 15-50
    Broccoli 15-50
    Brussels Sprouts 15-50
    Eggplant 15-50
    Onions 15-50
    Tomatoes 15-50
    Cauliflower 30
    Bell Peppers 40
    Green Peas 40
    Squash 50
    Heart of Palm 50
    GRAIN ITEMS 
    Barley  
    Pearled barley, cooked (average of 5 samples) 35
    Barley kernel bread (50% kernels) (average of samples 64
    Barley flour bread (80% barley, 20% white wheat flour 94
    Whole meal barley porridge 95
       
    Buckwheat  
    Buckwheat bread (50% dehusked buckwheat groats, 50% white flour) 66
    Buckwheat, cooked (average of 3 samples) 76
       
    Corn  
    Corn, yellow 78
    Corn tortillas 78
    Cornmeal, boiled in salted water 2 minutes 95
    Taco shells 97
       
    Millet  
    Millet, boiled 99
       
    Oats  
    Oat bran bread (45% oat bran, 50% white wheat flour 66
    Oatmeal (thick, dehulled oat flakes 77
    Oat bran cereal 78
    Museli 80
    Oatmeal (rolled oats), cooked 81
    Oat bread (80% intact oat kernels, 20% white wheat flour) 91
    Oatmeal (one-minute oats 92
       
    Rice  
    Wild rice 81
    Rice cakes 81
    Rice noodles, cooked 85
    White, boiled (average of 12 saamples) 90
    Parboiled rice 100
    Rice bread 100
       
    Rye  
    Whole kernels, cooked (average of 3 samples) 48
    Rye kernel bread (80% kernels, 20% white wheat flour) (average of 6 samples) 70
    Whole meal rye bread (average of 4 samples) 81
       
    Wheat  
    Spaghetti, whole meal (average of 2 samples) 52
    Whole wheat kernels, cooked (average of 4 samples) 57
    Spaghetti, white, boiled 10-15 minutes (average of 7 samples) 62
    Cracked wheat, bulgar, boiled (average of 4 samples) 67
    Wheat kernel bread (80% intact kernels, 20% white wheat flour 73
    Couscous (from semolina-durham wheat) boiled 5 minutes 91
       
    Whole wheat bread (average of 13 samples) 95
    White flour bread (average of 6 samples) 100
    Gluten-free 129
    Spelt  
    Whole meal spelt bread 88
       
    Multi-grains  
    Multi-grain bread 60
       
    FRUITS 
    Grapefruit 35
    Apples, Dried (average of 2 samples) 40
    Prunes 41
    Apricots, Dried (average of 2 samples) 43
    Apples, Raw (average of 6 samples 53
    Pears (average of 4 samples) 53
    Plums (average of 2 samples 55
    Strawberries 56
    Oranges (average of 6 samples) 59
    Pineapple juice 64
    Grapes (average of 2 samples) 64
    Orange juice (average of 3 samples) 73
    Bananas (average of 10 samples) 73
    Kiwi (average of 2 samples) 74
    Apricots, Raw 80
    Papaya (average 3 samples) 83
    Pineapple (average of 2 samples) 83
    Figs 85
    Raisins 90
    Cantaloupe 91
    Watermelon 100
       
    STARCHY VEGETABLES 
    Yams (average of 3 samples) 52
    Carrots (average 4 samples) 66
    Potatoes, Boiled 15 minutes, cubed, peeled 81
    Sweet potatoes (average of 5 samples) 85
    Beets 64
    Potatoes, Baked (average of 4 samples) 119
    Mashed (average of 3 samples) 104
       
    LEGUMES 
    Soybeans, cooked (average of 2 samples) 25
    Lentils, red, cooked (average of 4 samples) 36
    Garbanzo beans, dried, soaked, boiled 35 minutes (average of 4 samples) 39
    Kidney beans (average of 8 samples) 39
    Lentils, green, cooked (average of 3 samples) 42
    Split peas, yellow, cooked 45
    Soymilk, full fat, with maltodexdrin, calcium-fortified 50
    Navy beans, cooked (average of 5 samples) 53
    Pinto beans, cooked 55
    Pinto beans, canned 63
    DAIRY 
    Yogurt, low fat, plain 20
    Whole fat milk 39
    Skim milk 46
    Yogurt, low fat, with fruit 47
       
    SWEETENERS 
    Honey (average of 11 samples) 77
    Sucrose (white sugar) 95

    *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.

    Practical Tips

    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:

    • Main components should have a GI of no more than 70
    • Half of all components should have a GI below 50

     

      Thanks for the information.  This is helpful. 

      ___________

      Chris

      Shondek


        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.



        Article Source: http://EzineArticles.com/3520126