Thursday, January 3, 2008

Glycemic Index Chart and foods

Since many people will no doubt make new years resolutions to eat a healthier diet, I thought that the glycemic index was worth a mentioning here. The Glycemic index is a system that ranks foods based on how they effect your blood sugar levels. Below 55 is considered low, between 56 and 69 moderate, & above 70 will cause high spikes in blood sugar levels.
For detailed information on how insulin levels can effect your health Henriette has some great posts and discussions on herb blog here
here, here & here.
jim mcdonald also has some great articles that will keep you busy for a while in his article index scroll down to metabolism, endocrine, immune & digestive. states:Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

  • Low GI diets help people lose and control weight
  • Low GI diets increase the body's sensitivity to insulin
  • Low GI carbs improve diabetes control
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs reduce blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of PCOS
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
  • High GI carbs help re-fuel carbohydrate stores after exercise
Some foods have an extremely high glycemic index (some of these in that past have been considered "diet" foods) some examples are
Rice Cakes 92
Baked Potato 85
Parsnips 97
Rice Pasta Brown 92
Pretzels 81
Green Pea soup 66
Watermelon 72
Dates 103
Baguette 95
Orange juice 52

Lower on Gycemic chart

Pond cake 54
Carrots cooked 39
Sweet potato 54
Speghetti Protein enriched 27
Tomato soup 38
Cherries 22
Grapefruit 25
pear barley 25
Multi grain bread 48
Apple juice 41

Surprisingly low "snack" foods

M&M's peanut 32
Snickers bar 40
Chocolate bar 49
Peanuts 15

1 comment:

Dandelion Girl said...

Wow! I am amazed that sweet potato is lower on the glycemic index then regular potatoes! Cool! I will have to try cooking with them more. If I remember right, I think they have less pesticides than white too!