GI Recipes / GI Foods
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What do all these values mean?
Glycemic index of foods GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows: | Classification | GI range | Examples | | Low GI | 55 or less | most fruit and vegetables (except potatoes, watermelon and sweet corn), wholegrains, pasta, beans, lentils | | Medium GI | 56 - 69 | sucrose, croissant, basmati rice, brown rice | | High GI | 70 or more | corn flakes, baked potato, some white rices (e.g. jasmine), white bread, candy bar | A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person with diabetes experiencing hypoglycemia. The glycemic effect of foods depends on a number of factors such as the type of starch (amylose vs. amylopectin), physical entrapment of the starch molecules within the food, fat and protein content of the food and organic acids or their salts in the meal — adding vinegar for example, will lower the GI. The presence of fat or soluble dietary fibre can slow the gastric emptying rate thus lowering the GI. Unrefined breads with higher amounts of fiber generally have a lower GI value than white breads.[2] Many brown breads, however, are treated with enzymes to soften the crust, which makes the starch more accessible. This raises the GI, with some brown breads even having GI values over 100. While adding butter or oil will lower the GI of meal, the GI ranking does not change. That is, with or without additions, there is still a higher blood glucose curve after white bread than after a low GI bread such as pumpernickel. The glycemic index can only be applied to foods with a reasonable carbohydrate content, as the test relies on subjects consuming enough of the test food to yield about 50 g of available carbohydrate. Many fruits and vegetables (but not potatoes) contain very little carbohydrate per serving, or have very low GI values. This also applies to carrots, which were originally and incorrectly reported as having a high GI.[3] Alcoholic beverages have been reported to have low GI values, however it should be noted that beer has a moderate GI. Recent studies have shown that the consumption of an alcoholic drink prior to a meal reduces the GI of the meal by approximately 15%.[4] Many modern diets rely on the Glycemic Index, including the South Beach Diet, Transitions by Market America and NutriSystem Nourish Diet [5].
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