GI Index

Why is it important to understand about the GI index?

We at Cloud 9 often see clients  who suffer from daily headaches and unable to find the cause or cure for them. Often these headaches are as a result of blood sugar being our of balance.
Foods that create a rush of blood sugar because of the speed that their carbohydrates break down, cause the body to respond by producing a spike of insulin. This caused a fast and dramatic drop in the body's blood sugar level. This sudden drop can lead to daily headaches, cravings, weight problems, lack of energy. Understanding what foods do this can prevent these headaches and other symptoms altogether.

What is the Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. To avoid the side effects of these sudden spurts of high blood sugar followed by sudden dips, foods with a GI index of 50 or less should be the basis of your diet, especially for meals taken at the beginning of the day.

What is the Significance of Glycemic Index?

How to Switch to a Low GI Diet

For more information on GI Index click here http://www.glycemicindex.com/

 

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Breakfast Cereal

Low GI

 

All-bran (UK/Aus)

30

All-bran (US)

50

Oat bran

50

Rolled Oats

51

Special K (UK/Aus)

54

Natural Muesli

40

Porridge

58

 

Medium GI

 

Bran Buds

58

Mini Wheats

58

Nutrigrain

66

Shredded Wheat

67

Porridge Oats

63

Special K (US)

69

 

High GI

 

Cornflakes

80

Sultana Bran

73

Branflakes

74

Coco Pops

77

Puffed Wheat

80

Oats in Honey Bake

77

Team

82

Total

76

Cheerios

74

Rice Krispies

82

Weetabix

74

Staples

Low GI

 

Wheat Pasta Shapes

54

New Potatoes

54

Meat Ravioli

39

Spaghetti

32

Tortellini (Cheese)

50

Egg Fettuccini

32

Brown Rice

50

Buckwheat

51

White long grain rice

50

Pearled Barley

22

Yam

35

Sweet Potatoes

48

Instant Noodles

47

Wheat tortilla

30

 

Medium GI

 

Basmati Rice

58

Couscous

61

Cornmeal

68

Taco Shells

68

Gnocchi

68

Canned Potatoes

61

Chinese (Rice) Vermicelli

58

Baked Potatoes

60

Wild Rice

57

 

High GI

 

Instant White Rice

87

Glutinous Rice

86

Short Grain White Rice

83

Tapioca

70

Fresh Mashed Potatoes

73

French Fries

75

Instant Mashed Potatoes

80

 

Bread

Low GI

 

Soya and Linseed

36

Wholegrain Pumpernickel

46

Heavy Mixed Grain

45

Whole Wheat

49

Sourdough Rye

48

Sourdough Wheat

54

 

Medium GI

 

Croissant

67

Hamburger bun

61

Pita, white

57

Wholemeal Rye

62

 

High GI

 

White

71

Bagel

72

French Baguette

95

Snacks & Sweet Foods

Low GI

 

Slim-Fast meal replacement

27

Snickers Bar (high fat)

41

Nut & Seed Muesli Bar

49

Sponge Cake

46

Nutella

33

Milk Chocolate

42

Hummus

6

Peanuts

13

Walnuts

15

Cashew Nuts

25

Nuts and Raisins

21

Jam

51

Corn Chips

42

Oatmeal Crackers

55

 

Medium GI

 

Ryvita

63

Digestives

59

Blueberry muffin

59

Honey

58

 

High GI

 

Pretzels

83

Water Crackers

78

Rice cakes

87

Puffed Crispbread

81

Donuts

76

Scones

92

Maple flavoured syrup

68

 

Legumes (Beans)

Low GI

 

Kidney Beans (canned)

52

Butter Beans

36

Chick Peas

42

Haricot/Navy Beans

31

Lentils, Red

21

Lentils, Green

30

 Pinto Beans

45

Blackeyed Beans

50

Yellow Split Peas

32

 

Medium GI

 

Beans in Tomato Sauce

56

 

Vegetables

Low GI

 

Frozen Green Peas

39

Frozen Sweet Corn

47

Raw Carrots

16

Boiled Carrots

41

Eggplant/Aubergine

15

Broccoli

10

Cauliflower

15

Cabbage

10

Mushrooms

10

Tomatoes

15

Chillies

10

Lettuce

10

Green Beans

15

Red Peppers

10

Onions

10

 

Medium GI

 

Beetroot

64

 

High GI

 

Pumkin

75

Parsnips

97

Fruits

Low GI

 

Cherries

22

Plums

24

Grapefruit

25

Peaches

28

Peach, canned in natural juice

30

Apples

34

Pears

41

Dried Apricots

32

Grapes

43

Coconut

45

Coconut Milk

41

Kiwi Fruit

47

Oranges

40

Strawberries

40

Prunes

29

 

Medium GI

 

Mango

60

Sultanas

56

Bananas

58

Raisins

64

Papaya

60

Figs

61

Pineapple

66

 

High GI

 

Watermelon

80

Dates

103

Dairy

Low GI

 

Whole milk

31

Skimmed milk

32

Chocolate milk

42

Sweetened yoghurt

33

Artificially Sweetened Yoghurt

23

Custard

35

Soy Milk

44

 

Medium GI

 

Icecream

62