Glycemic index of 100+ foods

If you have diabetes, you know all too well that when you eat carbohydrates, your blood sugar goes up!

The total amount of carbs you consume at a meal or in snacks determines what your blood sugar will do! But, the food itself also plays a role.

A serving of white rice has almost the same effect as eating plain table sugar. On the other hand, a serving of lentils has a slower and smaller effect.

Glycemic index or GI

It is a measure of how quickly a food can cause our blood sugar levels to rise.

The GI value of a food is determined by giving people a serving of the food that contains 50gms of carbohydrate minus the fibre, then measuring the effect on their blood glucose levels over the next 2 hours.  

The measure ranks food on a scale of 0 to 100. Foods are classified as low, medium, or high glycemic foods according to this scale.

The 3 GI ratings are-

• LOW- 55 or less
• MEDIUM- 56 to 69
• HIGH- 70 or above

Foods with high glycemic index are quickly digested and absorbed causing a rapid rise in blood sugar levels.

On the other hand, foods with a low GI are digested and absorbed at a slower rate, and subsequently, cause a slower rise in blood sugar levels. Low GI foods are typically rich in fibre, protein and/or fat.

Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness and also the amount of processing.

Knowing about Glycemic index is very important to understand what you are putting on your plate and also helps in weight loss, helps decrease your blood sugar and cholesterol levels too!

Glycemic Load or GL

Glycemic Load describes the quality and quantity of carbohydrates in a food, serving, meal or a diet! 

Glycemic load can be useful for people with diabetes to assess which quantities of what kind of foods are likely to be suitable for maintaining blood glucose levels.

Glycemic Load in action

The Glycemic load of a single food is calculated by multiplying the Glycemic Index by the amount of carbohydrate in grams provided by a food serving and then divide the total by 100

GL (Food) = (GI Food * amount (gms) of carbohydrate in food per serving) / 100

For instance- Mr A Has enough white rice to make a 130gm (cooked) portion of rice which provides 40gms of carbohydrates. GI of white rice is 85.

GL OF WHITE RICE PORTION = 85*40/100

GL     = 34

What counts as a high and low Glycemic load?

• Low Glycemic load (Low GL) = 0 TO 10
• Medium Glycemic Load (Medium GL) = 11 TO 19
• High Glycemic Load (High GL)- 20 AND ABOVE

Below mentioned is a list of most common foods along with their glycemic index and Glycemic Load-

Your takeaways

You don’t have to wreck your health because there is no direct GI score written on your food label, knowing the right things to check on the label is enough for you to determine that without any hassle, even for your meals!!

The GI will help you avoid processed foods, encourage you to eat more whole foods and also help you develop a balanced eating pattern. 

Not to forget, food isn’t the only factor in your healthy lifestyle- Exercise, sleep and reducing your stress are also very essential.

Be sure to talk with your healthcare provider about incorporating the glycemic index into your lifestyle, especially if you have pre- existing condition like Diabetes.

Reference-

1. International tables of Glycemic index and Glycemic load values: 2008 by Fiona S. Atkinson, Kaye Foster- Powell and Jennie C. Brand- Miller December 2008 issue of Diabetic care, Volume.31, Number 12, Pages 2281-2283
2. Noriega E, Rivera L, Peralta E. Glycaemic and insulinaemic indices of Mexican foods high in complex carbohydrates. Diabetes Nutr Metab2000; 13:13–9
3. Chan HMS, Brand-Miller JC, Holt SHA, Wilson D, Rozman M, Petocz P. The glycaemic index values of Vietnamese foods. Eur J Clin Nutr 2001; 55:1076–83.

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ABOUT THE AUTHOR

Sneha Jain, Dietician

Sneha is a Post graduate with specialization in Nutrition and Dietetics. She is a university topper and holds 5+ years of experience in Apollo hospitals, VLCC, slimsutra and first cry fit-kids .

She has successfully counselled clients all over India for weight loss, weight gain, diabetes, hypertension, PCOD, hypothyroid, Pregnancy and lactation and growth charts for children. She has her own diet consultation e-clinic (diet_diariez)

She believes in  customized diets and eating local and seasonal foods. Her counselling not only involves diet planning, but also lifestyle modification and stress relief strategies.