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Glycemic Index of Foods
Which foods raise blood sugar too much and which don't?
High
(>80) — Avoid
These |
Glucose
Sucrose (table sugar)
White potatoes/fries
Honey
Regular soda
Juice
Breakfast cereals (all
except
AllBran® or
FiberOne®)
Waffles |
White
bread/rolls
Italian/French bread
Potato bread
Bagels
Sports drinks
Snack foods (chips, pretzels)
Graham crackers
Watermelon
Dried Fruit
|
Moderate
(50-80) — Eat Less Frequently |
Whole
grain bagel
Whole
grain crackers
Angel food cake
Unsweetened oatmeal
Baked sweet potatoes
Peas
Banana |
Orange
White rice
Berries
Carrots
Corn
Baked beans
Grapes |
Low
(<50) — Eat These More Often
"Healthiest" |
Brown rice
Plums
1% or nonfat milk
Light yogurt
Apple
Pear
AllBran® cereal
Chickpeas
Whole-wheat pasta
Peaches
|
Lentils
Kidney
beans
Barley
Soybeans
Nuts
Lima beans
Salads
String beans
Tomatoes
Cabbage |
What other factors determine
the glycemic index of a food?
The glycemic index of a food is also affected
by many different factors including:
- The amount
of cooking - During cooking some carbohydrates
swell and burst.
When this occurs the starch is easier to digest
and is more quickly converted to blood
sugar resulting in a higher glycemic index
score.
- The amount of food processing - Similar
to cooking, food processing often destroys
the outer coating of some carbohydrates. The
exposed carbohydrate is easier to digest
and is more quickly converted to blood sugar
resulting in a higher glycemic index
score.
- The amount of fiber - Fiber slows
down the digestion and absorption of
carbohydrates which results in a lower glycemic
index score.
- The amount of fat - Fat slows down
the digestion and absorption of carbohydrates
which results in a lower glycemic index score.
But keep in mind that too much of the
wrong kind of fat (saturated and trans) is
linked to an increased risk for many diseases
such as heart disease, diabetes, and obesity.
Saturated and trans fats also increase
insulin resistance.
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