Glycemic Index - You need to know high and low;

The glycemic index (GI) is a way of describing how a carbohydrate containing food affects blood glucose levels. When we eat carbohydrates, our body breaks this down to produce glucose. Our cells use this glucose as their main energy source. Just like a car needs fuel, our body needs carbohydrates to run.

The Role of Insulin

For glucose to move from the blood into the body's cells, it needs insulin - a hormone secreted from the pancreas. Insulin is stimulated whenever there is glucose in the blood however if there is insufficient insulin, glucose levels will rise. Over a long period of time, this may lead to diabetes. Insulin is not only involved in regulating blood glucose levels, it also plays a key role in determining whether our body burns fat or carbohydrates for energy. High levels of insulin means the body is forced to burn carbohydrate, rather than fat. Therefore, by controlling the rate of glucose being absorbed we will also control the amount of insulin secreted. This is where the glycemic index comes into play.

Let me give you some examples: (more here too GO TO GI LIST)

FRESH FRUIT

DRINKS, SODAS AND SOFT DRINKS

Low

Low

Most fresh fruit in limited quantities is fine since fruit sugar (fructose) is low glycemic index food

Coffee
 

Diet sodas
 

seltzer water

 High

diet club soda

Ripe bananas

skim or lowfat milk

overripe mangoes

buttermilk

cantaloupes

  

papaya

 High

kiwi

Sugar drinks

Dried fruits such as raisins

Kool-Aid

dried plums

lemonade

dates

Tang
 

V8 Splash
 

Sport Drinks with sugar, maltodextrin, glucose polymers, sucrose, dextrin, high fructose corn syrup or corn syrup

 CANNED FRUIT

Alcohol
 

instant coffee

Low

coffee mixes

Limited quantities, unsweetened or lite syrup.

coffee creamers
 

hot cocoa mixes 
High  

Fruit cocktail

 PEANUT BUTTER

fruit in heavy syrup

  

applesauce

Low
 

Laura Scudders Old Fashioned Smuckers Natural Creamy.

 SNACKS

  
  High

Low

Jif, Peter Pan, Reese’s, Skippy, Smuckers Goober Grape Peanut Butter and Grape Jelly.

Nuts are low glycemic, but are high in fat so should be eaten in moderation

  

Fig Newtons (2)

FRUIT JUICES

M&M Peanut

  

M&M Almond

 Low

Snickers Bar

Pure fruit juice (no added sugar) in limited quantities

popcorn (home made)

  
 

High

High

Beet juice

Corn Chips

carrot juice

Jelly beans

prune juice

Rice cakes

white or red grape juice

Skittles

juices with added sugars or high fructose syrup

Popcorn (packaged, movie theatre)

  

Potato Chips

DAIRY

Pretzels

  
 

Low

 PANCAKES WAFFLES AND SYRUPS

Cheeses are low GI but high in fat.  Eat in moderation or substitute low fat or fat free versions. 
 

Yogurt-low fat, artifically sweet

Low

Yogurt-low fat, fruit sugar sweet

Carbolite Zero Carb Bake Mix

Low fat or fat free milk

Ketogenics Low Carb Pancake Mix Featherweight Lite Syrup Maple Flavor

sour cream

Fifty 50 Reduced Calorie Syrup Maple Flavor

Low fat ice cream with no sugar, maltodextrin, dextrose, corn syrup or added carbohydrates.

Fifty 50 Reduced Calorie Syrup Blueberry Flavor

  
 

High

High

Ice Cream (many contain sugar, maltodextrin dextrose or corn syrup)

Aunt Jemina-Country Rich

Tofu frozen desert

Country Rich Lite

non-dairy

Mrs Butterworth’s-Original Thick and Rich

Instant pudding mixes

Lite Syrup

Nesquick Chocolate and Strawberry Milk

Strawberry

Sweetened Condensed whole milk

Cinnamon Apple

Sweetened whipped cream

Cinnamon

Chocolate or Vanilla Silk Soymilk

Hungry Jack-Regular and Lite

  

Log Cabin-Original or Lite

PASTA

Country Kitchen

  
 

Low

JAMS & JELLIES

Most are acceptable if cooked al dente, not overcooked. Spaghetti and long pastas have lower GI than macaroni and shaped pastas.  Brown rice pasta
 

spaghetti

Low

meat or cheese filled tortellini

Small quantities of preserved fruit with no added sugar.

vermicelli
 

macaroni

High

linguini

Any that contain corn syrup, sucrose, maltodextrin, dextrose and other high glycemic ingredients.

capellini
  fettuccini

ROOT VEGETABLES

  
 

High
Low

Rice vermicelli

New potatoes have the lowest glycemic index but are not considered a low glycemic food

canned pasta

yams

gnocci

sweet potato.

macaroni and cheese dinner
 

Spaghetti O’s.

High

  

Potatoes-instant

VEGETABLES

baked

  

fried

Low

mashed

Most are acceptable.

sliced

  

boiled

High

Tater tots

Beets

Golden Crinkles

creamed corn

hashed browns

squash (winter)

waffle fries.

turnips
   

 BEANS

 BREAD
   

Low

Low

Baked beans

Bürgen Mixed Grain

black eyed peas

Course Barley

butter beans (without sugar)

Bulgar Bread

chick peas (garbanzo)

Whole grain 100% grain

kidney beans

Multi-grain (9 grain)

lentils

oat bran bread

lima beans

pita bread

navy beans

Sourdough bread

pinto beans

whole grain pumpernickel

soybeans

stoneground whole wheat.
   

High

High

Broad beans

Bagel (regular)

fava beans

biscuits

black bean soup (canned)

bread stuffing
 

melba toast

CEREALS HOT AND COLD

muffins
 

breadsticks

Low

corn bread

COLD; All-Bran with extra fiber

croissant

Bran Buds with Psyllium

croutons

Buckwheat Kashi

dark rye

Fiberwise

English muffin

Fiber One

French baguette

Healthy Start

hamburger buns

Muesli (toasted)

hot dog buns

Oat Bran

Kaiser rolls

Special K

pumpernickel bread

HOT; Oatmeal (cooked, old fashioned)

rye bread
 

taco shells

High

white bread

COLD; Bran Chex

white rolls

40% Bran Flakes

white wheat

Post Bran Flakes

whole wheat

Cheerios

wholemeal bread.

Cocopops

  

CocoCrispies

GRAINS AND BRAN

Corn Bran

  

Corn Chex

  

Corn Flakes

Buckwheat Kasha

Grapenuts Flakes

Bulgar

Crispix

Barley

Honey Smacks

Rye

Life Cereal

Wheat kernels

Mini Wheats

whole wheat couscous

Muesli (non toasted)

oat bran

Nutri-Grain

rice bran

Post Bran Flakes

  

Puffed Kashi

High

Puffed Rice

Cornmeal

Puffed Wheat

couscous

Rice Chex

millet

Rice Crispies

  
Shredded Wheat

COOKIES, CAKES & CRACKERS

Team

  

Total

Low

HOT; Cream of Wheat or Rice

Pound cake (1 slice)

Oatmeal (instant)

sponge cake (2 small slices)
 

Ak-Mak 100% stone ground whole wheat cracker

RICE

Bran-a-Crisp crackers
   

Low

High

Most rice has high GI.  Basmati has lowest GI but is not considered a low GI food.

Angel food cake
 

donuts

High

granola bars

Asian fried rice

graham crackers

brown rice

saltine soda crackers

calrose rice

vanilla wafers

instant

Wheat Thins

mahatma

Ryvita Crackes

rice cakes

rice cakes

rice drinks

  

Rice-a-Roni

  

tapioca

  

wild rice

  

Go to GI  list with index of GI Ratings

 

This site is a Kapil Sharma Films presentation for Connie Garner