Definition: GI (glycemic index) is a measure of the ability of 50 gms of carbohydrate within a food to raise blood sugar. For example, 50 gms of pure glucose, 1 cup of ice cream, 5 cups of whole milk and 7 carrots are compared.
Factor affecting glycemic index:
The amount and rate of carb consumption (how fast and how much)
The simultaneous presence of fat (fat deceases the glycemic response)
The amount and type of fiber (gel fibers-apple, barley, beans, oats, decrease the glycemic response)
Low: 23-39 Medium: 40-59 High: 60-100
Low dairy: whole/skim milk, chocolate milk, plain yogurt
Medium dairy: low fat ice cream, custard
High dairy: ice cream, frozen dessert
Low protein/nuts: beans, peas, lentils, butter, kidney beans, lima beans, split peas, pinto beans, black beans, nuts and seeds (35-45 gm/1 cup)
Medium protein/nuts: baked beans, canned garbanzo/pinto beans, lentil/split pea soup, green peas, bean soup
High protein/nuts: broad beans, jelly beans
Low vegetable/fruit: apple, apricots, cherries, grapefruit, peach, pear, plum, berries
Medium vegetable/fruit: apple/grapefruit/pineapple/orange juice, grapes, orange, kiwi, banana, mango, fruit cocktail
High vegetable/fruit: pineapple, raisins, dried fruit, watermelon, pumpkin, carrots
Low grain/starch: whole grain rye/wheat/barley, whole grain pasta, whole grain tortilla
Medium grain/starch: barley, oat, rye, pumpernickel, fruit loaf, all bran cereal, corn, sweet potato, yam, popcorn, buckwheat, rice (brown and white)
High grain/starch: bagel, Kaiser roll, hamburger/hot dog buns, white bread, pita, croissant, muffin, waffle, pancakes, Cheerios/Corn Flake/Crispix/Life/Nutrigrain/Rice Chex/Total cereals, potato, crackers, rice cakes, tortilla chips
GI index of sugar and sweeteners:
Low: fructose (fruit) 23
Medium: lactose (milk) 46
High: glucose – 97, sucrose – 65, honey – 73, maltose – 105, pastry – 70+, soda 70+