The glycemic index, or GI, refers to how fast certain carbohydrates digest in the body and affect blood sugar, or glucose, levels. The GI scale ranges from 0 to 100. High GI foods measure 70 and above, digest quickly and raise blood sugar levels. Low GI foods raise blood sugar levels less quickly. High GI foods are not necessarily unhealthy, but eating too many can decrease insulin sensitivity and adversely affect the ability to lose weight.
Breads and Grains
Slight variations in the same product can make a big difference on the GI and just because a food is healthy does not mean it is low on the GI. According to the database of the Glycemic Index Foundation, a 5-oz. serving of white rice has a GI of 72. The same amount of white basmati rice has a GI of 57, which is lower than the same amount of brown rice at 66. A slice of white bread has a GI of 71, while a slice of barley bread has a GI of 85.
Vegetables
Some vegetables measure high on the GI. A baked white potato has a GI of 98 while a red potato measures 89. A boiled yam has a GI of 74. A 5-ounce serving of kidney beans has a GI of 70. There is some indication that eating high GI foods may affect women more than men. An April 2010 article published in the "Archives of Internal Medicine," Sabina Sieri, Ph.D., wrote that eating high GI foods increases the risk of coronary heart disease in women.
Fruits and Snacks
Fruits are typically low have a low GI and offer a healthier snack alternative than sugary sweets. A banana has a GI of 70. Four ounces of cantaloupe has a GI of 70. The same amount of watermelon is especially high with a GI of 80. Sugary snacks and candy are typically high GI foods. An ounce of jelly beans has a GI of 80. Fruit roll-ups, popular with children, have a GI of 99. About half an ounce of Robert's Pirate's Booty has a GI of 70. The same amount of butter-flavored microwave popcorn has a GI of 72. A Kellogg's Pop-Tart has a GI of 70.
References
- The Glycemic Index Foundation: Database
- "Archives of Internal Medicine"; Dietary Glycemic Load and Index and Risk of Coronary Heart Disease in a Large Italian Cohort; Sabina Sieri, PhD; April 2010
Member Comments