The glycemic index chart: good and bad carbohydrates

About alberto de leon(Health & Nutrition)vox-63      http://www.sugarfreestevia.net/glycemic-index-chart.html      ..............................................................................................................................................................................................................................................................................................................................................................................................................................................          The glycemic index gives us an idea of which foods raise our blood glucose fastest and highest.                                                                                                                              ......     Many people have problems processing large increases in blood glucose.                                                .                                       .......      ............                                                                                                                            ...         Eating pure glucose is given a ranking of 100 -- all other foods are in relation to this. So a food with a glycemic index of 95 raises blood sugar almost as much as pure glucose, but a food with a glycemic index of 20 doesn't raise blood sugar much at all. It's important to keep in mind, though, that the glycemic index does not take portion size into account. The actual amount any food raises blood sugar has to do both with how glycemic it is, and how much of it you eat. The glycemic load attempts to combine these concepts, and some diets are using the glycemic load for this reason.    .............................................................................................................................................
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The glycemic index chart: good and bad carbohydrates

The following glycemic index chart illustrates how your blood sugar levels rise after consuming a certain type of food. The general consensus is that a GI of 55 or less is beneficial, and the lower the GI, the better. For example, stevia extract has a glycemic index of zero, which means you'll be hard-pressed to find a healthier product.

Sucrose (table sugar) however, has a GI of 100. Recent developments in the treatment of diabetes have pointed out that diabetes is most probably caused not by sugar itself, but predominantly by the fact that it contains a lot of carbohydrates. Therefore, if you're diabetic, you should avoid all food and drinks with a GI of over 55. Please keep in mind that the glycemic index chart found below certainly is in no way exhaustive, and that it is only meant to be informative. Please consult your doctor or dietician if you plan on changing your eating habits. In order to fully understand how to use this chart, let's first examine the difference between so-called "good" and "bad" carbs (short for carbohydrates).    Good carbs:  Good carbs are absorbed by the human body slowly, or not at all. They only cause a minor change in blood sugar levels. Their GI is below 55. Examples of "good carbs" are wholemeal bread, rye bread, legumes, mushrooms, and certain types of fruit. For more detailed information on the GI of fruit, please visit the sugar free diet page.    Bad carbs: Bad carbs are absorbed by the human body at a fast rate and heighten the risk of causing hyperglycemia (high blood sugar levels). Their GI is above 55 and the higher the number, the higher the risks! Examples of "bad carbs" are sugar, maple syrup, corn, beetroots and potatoes. Refrain from consuming these as much as possible when you're diabetic or showing beginning signs of diabetes.

GI Good carbohydrates GI Bad carbohydrates 10 Greens, tomatoes 110 Maltose (beer) 10 Zucchini, eggplants 103 Date syrup 10 Onion, garlic 100 Sugar, glucose, dextrose 15 Celeriac, fresh apricots, tofu 95 Oven baked potatoes, french fries 15 Walnuts, unsalted peanuts 95 Rice flour, modified starch 20 Cooked soybeans, fructose 90 Mashed potatoes, potato chips 22 Split peas, green lentils 85 Honey, grape juice, dried dates 22 Sugar free fruit jam 85 Dried carrots, roasted or minute rice 30 Green beans, chickpeas 85 Burger buns, corn flakes, popcorn 30 Yellow lentils, white beans 80 Garden beans, dried dates 30 Dairy products, raw carrots 70 Baguettes, cookies, sugary cereal 35 Wild rice, figs, dried apricots 70 Candy bars, sugary soft drinks 40 Brown beans, green peas 70 Boiled potatoes, noodles, ravioli 40 Wholemeal bread or pasta 65 Couscous, beetroots 40 Sugar free cereal, fresh OJ 65 Orange juice in box, sugary jam 45 Spaghetti al dente 60 Fresh dates, long grain rice 50 Canned peas, basmati rice 60 Semolina 50 Buckwheat flour or crepes 55 Shortcrust pastry, white pasta

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Video:Video: What Is the Glycemic Index?

with Laura Dolson

The glycemic index gives us an idea of which foods raise our blood glucose fastest and highest. Learn more about the glycemic index and how it relates to your low carb diet

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