Glycemic Index Chart, Which Foods Convert Quickly

glycemic

The glycemic index pertains to the metabolism of carbohydrates, and how quickly they are converted to blood sugar (glucose). A carbohydrate with a high glycemic index is one that is quickly absorbed and metabolized into blood sugar. A carbohydrate with a low glycemic index is one that is absorbed and converted more slowly into blood sugar.

The importance of the glycemic index is that when a carbohydrate is rapidly converted to blood sugar, the blood sugar rises quickly. This leads to a rapid rise in insulin, in an attempt by the body to lower the blood sugar level.

In some people, this can lead to a rapid fall in blood sugar, and at times even an abnormally low blood sugar. This low blood sugar leads to hunger in an attempt to raise the blood sugar level. The fallout from this is that, when a carbohydrate with a high glycemic index is eaten, less energy (calories) is expended to metabolize it, and more calories are taken in sooner, as compared to one with a low glycemic index. As such, it is advised that patients needing to maintain their weight or control their blood sugar should select carbohydrates with a lower glycemic index.

High glycemic Index = Food converts into Blood sugar Quickly

Low glycemic Index = Food converts into Blood sugar Slowly

FOODS GLYCEMIC INDEX
SUGARS:
GLUCOSE 100
MALTOSE 105
HONEY 75
SUCROSE 60
FRUCTOSE 20
FRUITS:
RAISINS 64
BANANAS 62
ORANGE JUICE 46
ORANGES 40
APPLES 39
VEGETABLES:
POTATO, BAKED 98
POTATO (NEW), BOILED 70
BEETS 64
CARROT, COOKED 36
CARROT, RAW 31
GRAINS:
RICE, PUFFED 95
CORNFLAKES 80
BREAD, WHOLE GRAIN 72
RICE 70
BREAD, WHITE 69
WHEAT CEREAL 67
CORN 59
BRAN CEREAL 51
OATMEAL 49
PASTA 45
LEGUMES:
PEAS 39
BEANS 31
LENTILS 29
OTHER FOODS;
ICE CREAM 36
MILK 34
NUTS 13





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