| What
is the glycaemic index?
The glycaemic index (GI) was developed to
rank foods based on their immediate effect
on our blood sugar levels. Carbohydrate
foods that break down quickly during digestion
have the highest GI values because the blood
sugar response is fast and high. In other
words the glucose (or sugar) in the bloodstream
increases rapidly. Conversely, carbohydrates
that break down slowly, releasing glucose
into the bloodstream gradually, have low
GI values. The substance that produces the
greatest rise in blood sugar levels is pure
glucose itself.
The GI of pure glucose is set at 100 and
every other food is ranked on a scale of
0 to 100 according to its actual effect
on blood sugar levels.
GI
and Obesity
Investigators have found that voluntary
energy intake was 80% greater after the
higher GI meals and 50% greater after the
medium GI meals than that seen after the
low GI meals.
The authors concluded that the rapid absorption
of carbohydrate after eating high GI foods
induces a sequence of hormonal and metabolic
changes that promote excessive food intake
in obese subjects.
Australia has developed a GI symbol
for foods.
The message is that low GI foods - less
than GI 55 - are best for most people most
of the time. The GI of the Cambridge Diet
SoyaSlim® is below 25.
Low
GI foods:
• Cause
lower insulin levels, which makes fat easier
to burn and less likely to be stored
• Help
to lower blood fats
• Are
more satisfying and reduce appetite
• Reduce
risk of developing diabetes and heart disease
Low
GI Foods
Soya Beans 18
Cherries 22
Grapefruit 25
Lentils 25
Kidney Beans 29
Butter beans 31
Skimmed Milk 32
Chick peas 33
Yoghurt 36
Pears 37
Tomato soup 38
Plums 39
Pasta 41
Peaches 42
Oranges 44
Lentil soup 44
Grapes 46
Rye bread 46
Baked beans 48
Peas 48
Carrots 49
Yam 51
Orange juice 52
Kiwifruit 53
Bananas 54
Sweet potatoes 54
Special K 54 |
Medium
GI Foods
Buckwheat 55
Oatmeal biscuits 55
Fat-free popcorn 55
Basmanti rice 55
Sweet corn 55
Muesli 56
Sultanas 56
Mango 56
Pitta bread 57
New potatoes 57
Apricots 57
Mixed grain bread 58
Rice 58
Paw-paw 58
Porridge 61
Beetroot 64
Raisins 64
Ryvita 65
Pineapple 66
Croissant 67
Taco shells 68
Crumpets 69 |
High
GI Foods
Sultana Bran 71
White bread 71
Bagel 72
Puffed wheat 74
Chocolate cereal 77
Sweet biscuits 79
Jelly beans 80
Cornflakes 83
Glucose 96 |
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