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NOT ALL CARBOHYDRATES ARE CREATED EQUAL
Most people have the impression that when simple carbohydrates are consumed, they produce a major surge in blood sugar, whereas complex carbohydrates produce a slower reaction. We now know that this is not true. The effects of different foods on blood glucose depend on many factors and these effects are summarized by the glycemic index.
The glycemic index is a system that rates how quickly certain foods increase blood sugar levels and how quickly the body responds by bringing levels back to normal. The higher the glycemic index number, the faster it raises the blood sugar levels and the worse that it is for you. The glycemic index of a food depends on the type of sugar in the carbohydrate, the amount of fiber in the food, the amount of protein and fat in the food, and the method of cooking or processing of the food. (It is best to choose foods with Glycemic Indexes below 75.)
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BAKERY PRODUCTS
|
|
| Bagel , white |
103
|
| Breakfast Cereals (typical) |
100
|
| Cake, pound |
77
|
| Cake, Sponge |
66
|
| Croissant |
96
|
| Donuts |
108
|
| Graham Crackers |
106
|
| Melba toast |
100
|
| Muffins |
88
|
| Pita bread |
82
|
| Pizza, cheese |
86
|
| Rice Cakes |
110
|
| Stoned Wheat Thins |
96
|
| White Bread |
|
|
BEVERAGES
|
|
| Soy milk |
43
|
| Soft drink, typical |
97
|
|
GRAINS
|
|
| Cornmeal |
98
|
| Couscous |
93
|
| Oatmeal (instant) |
95
|
| Rice, white |
83
|
| Rice, brown |
79
|
|
DAIRY FOODS
|
|
| Ice cream |
87
|
| Milk |
39
|
| Yogurt, plain |
51
|
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FRUIT
|
|
| Apple |
54
|
| Apricots |
44
|
| Banana |
87
|
| Cherries |
32
|
| Grapefruit |
36
|
| Grapes |
66
|
| Orange |
63
|
| Peach |
60
|
| Pear |
53
|
| Pineapple |
94
|
| Plum |
55
|
| Raisins |
91
|
| Watermelon |
103
|
|
PASTA
|
|
| Linguine |
65
|
| Macaroni and Cheese |
92
|
| Spaghetti |
59
|
|
VEGETABLES
|
|
| Baked beans |
69
|
| Beets |
91
|
| Carrots |
101
|
| Chick peas (garbanzo beans) |
47
|
| Corn |
78
|
| French fries |
107
|
| Kidney beans |
42
|
| Peas, green |
68
|
| Pinto beans |
55
|
| Potato |
121
|
| Pumpkin |
107
|
| Soya beans |
25
|
| Sweet potato/Yams |
77
|
|
SUGARS & SNACK FOOD
|
|
| Corn chips |
105
|
| Fructose |
32
|
| Glucose |
137
|
| High fructose corn syrup |
89
|
| Honey |
104
|
| Jelly beans |
114
|
| Maltose |
150
|
| Nuts |
21
|
| Popcorn |
79
|
| Pretzels |
116
|
| Sucrose |
92
|
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THE GLYCEMIC INDEX
OUR SERVICES
