Glycemic index (GI) is defined by the Sydney University GI Research Service as a measure of the power of foods, or specifically the carbohydrate in a food, to raise blood sugar after being eaten. Some diets advocate consumption of low-GI foods to lose weight because they prevent the abrupt rise in blood sugar that triggers hunger pangs. A low GI score is equivalent to 55 and under. A medium GI score is 56 to 69 and high GI score is 70 and above.
Baked Goods, Cereals, Grains and Dairy Foods
Rice bran, pearled barley, rye, artificially sweetened low-fat yogurt and chocolate milk, whole milk, fat-free milk, and fruit-flavored low fat yogurt are among the few low-GI foods which belong to this category. Although the GI score of these foods are equivalent to 55 or below, the amount eaten still constitutes a factor in weight management.
Fruits and Vegetables
Many fruits and vegetables have GI scores of 55 and below. Vegetables have the lowest GI scores of all foods with scores below 15. Examples of these are the green leafy vegetables, podded vegetables like okra and snow peas, asparagus, broccoli, cauliflower, cucumbers, eggplant, turnip, mushrooms, peanuts, peppers, spaghetti squash, watercress, zucchini, and tomatoes. However, root vegetables tend to have higher GI scores of more than 60 like potatoes, yam and parsnips. It's the abundance of fiber which contributes to the low GI score. Among the fruits, cherries, apple, grapefruit, canned and fresh peaches, dried and fresh apricots, orange, pear, and plum have low GI scores. Ripeness will increase the GI score of fruits and vegetables.
Pasta and Legumes
Protein-enriched or whole grain spaghetti, fettucine, and vermicelli have low GI scores of 55 and below. The more processed white pastas tend to have higher GI scores. Many legumes have low GI scores such as boiled soybeans, red lentils, kidney beans, green lentils, butter beans, yellow split peas, baby lima beans, chickpeas, navy beans, and pinto beans. The process of cooking contributes to the GI score. In general, the more digestive activity the food needs, the lower the GI scores. Raw food requires more digestion, thus lowering GI score. Juicing fruits or increasing cooking time of foods will increase GI score by rendering food simpler to digest.
High Calorie Foods
Certain variety of chocolate candies and peanuts, chocolate bar 1.5 oz., low-fat ice cream, potato chips and pound cake have low GI scores of 55 and below. But not all foods with low GI scores are necessarily healthy and nutritious. The high saturated fat content in these foods slows down digestion which lowers the GI scores .
References
- Sydney University Glycemic Index Research Service: Glycemic Index and GI Database
- "The South Beach Diet"; Arthur Agatston; 2003
- Mayo Clinic: Glycemic Index Diet
- American Diabetes Association: Glycemic Index and Diabetes
- Mayo Foundation for Medical Education and Research: Glycemic Index Diet
- Weight Control Info Center: Glycemic Index
