What is the Glycemic index (part 2 of carbs)

What is the Glycemic Index?

The Glycemic Index ranks carbohydrate foods by assigning them a number ranging from 0 to 100. The number indicates the rate at which the food raises blood glucose levels during its absorption. The higher the value the quicker the sugar is absorbed.

A high Glycemic index food has a value of 70 and above. A G.I value of 56-69 is considered medium and any foods lower than 55 are considered a low Glycemic index food. Foods with a low G.I are best as they digest more naturally and help provide a steady supply of energy over the course of several hours, it also makes us feel fuller for longer.

Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.



Here are some examples of Low GI foods..
(Foods that digest "slower" blood sugar does not spike quickly)


Yogurt low-fat (sweetened)
14
Peanuts
15
Artichoke
15
Asparagus
15
Broccoli
15
Cauliflower
15
Celery
15
Cucumber
15
Eggplant
15
Green beans
15
Lettuce, all varieties
15
Low-fat yogurt, artificially sweetened
15
Peppers, all varieties
15
Snow peas
15
Spinach
15
Young summer squash
15
Tomatoes
15
Zucchini
15
Soy beans, boiled
16
Cherries
22
Peas, dried
22
Milk, chocolate
24
Pearl barley
25
Grapefruit
25
Milk, whole
27
Spaghetti, protein enriched
27
Kidney beans, boiled
29
Lentils green, boiled
29
Soy milk
30
Apricots (dried)
31
Milk, Fat-free
32
Milk ,skimmed
32
Fettuccine
32
*M&Ms (peanut)
32
Chickpeas
33
Rye
34
Milk, semi-skimmed
34
Vermicelli
35
Spaghetti, whole wheat
37
Apples
38
Pears
38
Tomato soup, tinned
38
Haricot beans, boiled
38
Plums
39
Ravioli, meat filled
39
Carrots, cooked
39
*Snickers bar
40
Apple juice
41
Wheat kernels
41
Spaghetti, white
41
Black-eyed beans
41
All-Bran
42
Peaches
42
Chickpeas, tinned
42
Oranges
44
Lentil soup, tinned
44
Carrot juice
45
Macaroni
45
Pineapple juice
46
Rice, instant
46
Grapes
46
Grapefruit juice
48
Multi grain bread
48
Rice, parboiled
48
Baked beans, tinned
48
Porridge, non instant
49
*Chocolate bar; 30g
49
Jams and marmalades
49
Whole grain
50
Barley, cracked
50
*Ice-cream (low- fat)
50
Yam
51
Orange juice
52
Kidney beans, tinned
52
Lentils green, tinned
52
Kiwi fruit
53
*Pound cake
54
Bananas
54

High GI foods
(foods that can make your blood sugar "spike")


White bread
71
Golden Grahams
71
Millet
71
**Watermelon
72
White rolls
73
Puffed wheat
74
Corn chips
74
Chips
75
Waffles
76
Doughnut
76
Wafer biscuits
77
**Rice cakes
77
Weetabix
77
Broad beans
79
Jelly beans
80
Pretzels
81
Rice Krispies
82
Potato, micro waved
82
Cornflakes
83
Potato, instant
83
Potato, baked
85
Rice pasta, brown
92
Baguette
95
Parsnips
97
Dates
103
In the next post, I will touch more on "Simple Sugars" such as corn syrup!

I hope this info helps with you in FIGHTING LUPUS!