Glycemic index
Glycemic index refers to the increase in blood glucose levels after ingestion of specific foods. This numerical value is compared with the glucose IG, set equal to a value of 100.
Eating foods with a low glycemic value is recommended to obese individuals or those suffering from diabetes and insulin resistance problems.
For example, Coca-Cola has a glycemic index of 63, while a portion of red beans has a value of 23.
- A glycemic index of 70 or higher is considered high.
- A glycemic index between 56 and 69 is considered medium.
- A glycemic index below 55 is considered low.
Low glycemic index 20-40 |
|
| Skimmed yoghurt | 20 |
| Canned soybeans | 21 |
| Nuts | 25 |
| Soyabeans | 27 |
| Rice bran | 27 |
| Red beans | 32 |
| Cherries | 32 |
| Fructose | 32 |
| Dried peas | 34 |
| Brown beans | 36 |
| Barley | 36 |
| Grapefruit | 38 |
| Red lentils | 38 |
| Whole milk | 40 |
Medium glycemic index 40-80 |
|
| Dried beans | 41 |
| Sausages | 42 |
| Common lentils | 42 |
| Beans | 43 |
| Green lentils | 43 |
| Black beans | 44 |
| Soya milk | 45 |
| Apricot | 46 |
| Boiled peas | 46 |
| Skimmed milk | 47 |
| Fettuccine | 47 |
| Rye | 49 |
| Milk chocolate without sugar | 50 |
| Vermicelli | 51 |
| Whole yoghurt | 53 |
| Fresh pears | 54 |
| Spaghetti | 54 |
| Apple | 54 |
| Tomato pulp | 55 |
| Barley bread | 56 |
| Ravioli | 56 |
| Spaghetti cooked for 5 min. | 58 |
| Apple juice | 60 |
| All Bran cereal | 63 |
| Fresh peach | 63 |
| Tinned pears | 64 |
| Lentil soup, canned | 64 |
| Cappellini | 65 |
| Macaroni | 65 |
| Linguini | 65 |
| Instant rice boiled for 1 min | 66 |
| Lactose | 66 |
| Sponge cake | 66 |
| Grapes | 67 |
| Pineapple juice | 68 |
| Canned peaches | 68 |
| Parboiled rice | 69 |
| Green peas | 69 |
| Grapefruit juice | 71 |
| Chocolate | 71 |
| Rye bread | 71 |
| Orange juice | 75 |
| Tortellini with cheese | 75 |
| Kiwi | 77 |
| Common pie | 77 |
| Sweet potato | 77 |
| Kellogg's Special K | 78 |
| Banana | 78 |
| Buckwheat | 78 |
| Sweet cereal | 78 |
| Spaghetti | 79 |
| Brown rice | 79 |
| Oats flour | 79 |
| Tea biscuits | 79 |
| Popcorn | 79 |
| Muesli | 80 |
| Mango | 80 |
| Sultana egg | 80 |
| Boiled white potatoes | 80 |
High glycemic index 80-100 |
|
| Brown Rice | 81 |
| White rice | 83 |
| Meat pie | 84 |
| Cheese pizza | 86 |
| Pea soup | 86 |
| Hamburger bun | 87 |
| Flour porridge | 87 |
| Ice cream | 87 |
| Muesli bars | 87 |
| Packaged potatoes | 87 |
| McDonals's muffins | 88 |
| Shortbread cookie | 91 |
| Raisins | 91 |
| Rye bread | 92 |
| Macaroni and Cheese | 92 |
| Sucrose, brown sugar | 92 |
| Timbale | 93 |
| Cous cous | 93 |
| Watermelon | 93 |
| Steamed potatoes | 93 |
| Pineapple | 94 |
| Semolina | 94 |
| Gnocchi | 95 |
| Croissants | 96 |
| Hazelnut | 96 |
| Fanta | 97 |
| Mars bars | 97 |
| Wholewheat bread | 97 |
| Pancake | 98 |
| Wheat biscuits | 100 |
| Mashed potatoes | 100 |
| Carrots | 100 |
| Common white bread | 100 |
Very high glycemic index over 100 |
|
| Crackers | 102 |
| Melon | 103 |
| Sandwich | 104 |
| Honey | 104 |
| Mashed boiled potatoes | 104 |
| Corn chips | 105 |
| Sandwich | 106 |
| French fries | 107 |
| Pumpkin | 107 |
| Wafer | 109 |
| Vanilla Wafers | 110 |
| rice cakes | 110 |
| Galletta type breakfast | 113 |
| Salty donut | 116 |
| Microwaved potatoes | 117 |
| Corn flakes | 119 |
| Baked potatoes | 121 |
| Crispy fries | 124 |
| Parboiled, low-starch rice | 124 |
| White, low-starch rice | 126 |
| Puffed black rice | 128 |
| Instant rice boiled for 1 min | 128 |
| Gluten-free wheat bread | 129 |
| Glucose | 137 |
| Maltodextrin | 137 |
| Glucose tablets | 146 |
| Maltose | 150 |
| Frozen tofu desserts | 164 |
Glycemic load
Recently, doctors and researchers have placed greater emphasis on the glycemic load value (CG) of foods.
The glycemic load takes into account the amount of carbohydrate present in a portion of a specific food. The glycemic index, in fact, indicates how rapidly a carbohydrate turns into glucose in the blood but it does not take into account the amount of carbohydrates contained in a portion, which is an equally important factor.
The higher the glycemic load value, the higher is the rate of increase of blood sugar and the consequent impact on insulin levels. This value is calculated by multiplying the amount of carbohydrates contained in a specific portion for the food with its glycemic index, then dividing the product by 100.
For example, an apple has a glycemic index of 40, compared to glucose rating of 100, and the amount of carbohydrate available in a medium sized apple is equal to 16 grams.
The glycemic load is then calculated by multiplying 16 grams of carbohydrates with 40 and dividing the product by 100, getting 6 as a result of rounding the decimal digits.
If you try to compare a portion of puffed rice for breakfast, which has a glycemic index of 82 and a carbohydrate content of 26 to a final glycemic load of 21, or a portion of baked pasta having a glycemic load equal to 32, the results are self-explanatory.
- A glycemic load of 20 or higher is considered high.
- A glycemic load between 11 and 19 is considered average.
- A glycemic load of 10 or less is considered low.
Complex carbohydrates should represent the dominant type of carbohydrates in the diet. They provide a long-term energy source, contribute to the feeling of satiety, maintain the glycemic balance, contain fiber that promotes intestinal evacuation and contain more vitamins, minerals and phytonutrients compared to simple carbohydrates.
Examples of complex carbohydrates are whole grains (whole wheat pasta, whole wheat bread with cereal and porridge), beans, brown rice, peas and most root vegetables.
The intake of carbohydrates along with protein, fiber and fat (healthy ones) helps to dampen the effects on blood glucose levels, and this is another reason why a balanced intake of all nutrients is so important.
