The glycemic index ranks a f00d's effect on blood sugar levels. At the top of this 100- point scale is glucose. Consumption of glucose causes the sharpest rise in blood sugar. The higher a food's glycemic index, the greater its effect on blood sugar levels.
The chief determinant of the glycemic index of a particular food is the speed at which it is digested. Carbs that break down into glucose quickly raise blood sugar sharply. Slow-digesting carbs keep blood sugar levels on an even keel.
The body operates best when blood sugar stays at a constant level. Increasing the proportion of low-glycemic-index foods in your diet...
· Promotes weight loss. Low-glycemic foods remain in the digestive tract longer and so provide a lasting feeling of satiety.
· Lowers the risk for diabetes. The risk of developing adult-onset (type 2) diabetes is determined largely by heredity. However, cells that are repeatedly subjected to surges of insulin eventually become less sensitive to the hormone's effects. Over time, the pancreas can't produce enough insulin to overcome the cells' insulin resistance and diabetes develops. By preventing blood sugar surges, low-glycemic[1]index foods help forestall insulin resistance.
· Guards against heart disease. Since low-glycemic-index foods help prevent diabetes and obesity-both of which are risk factors for heart disease-they also reduce heart disease risk. Low-glycemic-index eating also fights heart disease by raising levels of HDL ("good") cholesterol.
· Reduces the risk for hypoglycemia. Some people experience weakness, drowsiness and/or anxiety after eating-because abnormally high insulin levels cause blood sugar to fall precipitously. Low-glycemic-index eating helps dampen these swings.
GLYCEMIC INDEX FOOD CHART
FOOD RATING GLYCEMIC INDEX
BAKERY PRODUCTS
Muffin (unsweetened) Medium 62
Croissant Medium 67
Doughnut High 76
Waffles High 76
Beverages
Apple Juice Low 41
Carrot Juice Low 45
Grapefruit Juice Low 48
Orange Juice Low 52
Breads
Whole Grain Low 50
Pita bread, white Medium 57
Hamburger bun Medium 61
Rye-flour bread Medium 64
White Bread High 71
Breakfast Cereals
All-Bran Low 42
Muesli Medium 56
Shredded Wheat Medium 69
Golden Grahams High 71
Puffed Wheat High 74
Rice Krispies High 82
Cornflakes High 83
Dairy Foods
Yogurt, low fate (sweetened) Low 14
Milk, Chocolate Low 24
Milk, whole Low 27
Milk, Fat-free Low 32
Ice cream, low-fat Low 50
Ice cream Medium 61
Fruits
Cherries Low 22
Grapefruit Low 25
Apricots (dried) Low 31
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi Fruit Low 53
Bananas Low 54
Mangoes Medium 56
Raisins Medium 64
Pineapple Medium 66
Watermelon High 72
Pasta
Spaghetti, whole wheat Low 37
Ravioli, meat filled Low 39
Spaghetti, white Low 41
Macaroni Low 45
Macaroni cheese Medium 64
Root Crop
Carrots, cooked Low 39
Sweet potato Low 54
Potato, boiled Medium 56
Potato, mashed Medium 70
Potato chips High 75
Potato, baked High 85
Snack Foods and Sweets
Peanut Low 15
M&Ms (peanut) Low 32
Snickers bar Low 40
Chocolate bar, 30g Low 49
Jams and marmalades Low 49
Popcorn Medium 55
Pizza, cheese Medium 60
Corn chips High 74
Jelly beans High 80
Pretzels High 81
Vegetables and Beans
Asparagus Low 15
Broccoli Low 15
Celery Low 15
Cucumber Low 15
Eggplant Low 15
Green beans Low 15
Lettuce, all varieties Low 15
Spinach Low 15
Young summer squash Low 15
Tomatoes Low 15
Zucchini Low 15
Peas, dried Low 22
Lentils, green, boiled Low 29
Chickpeas Low 33
Baked beans, tinned Low 48
