What is it? The Glycemic Index, known as GI, measures the speed at which foods are broken down by the body to form glucose. Foods with a high GI can quickly raise your body’s blood sugar levels, whereas foods with a lower GI break down more slowly, raising blood sugar levels more slowly and over a longer period.
How does it work? This means when you eat lower GI foods, you feel fuller for longer, and you eat less without going hungry.
The GI is the basis for many “diet” and healthy eating plans, including The Zone and South Beach. In general, low GI foods tend to be healthier, nutrient-rich, less refined and higher in fiber.
LOW-GI – below 55
MEDIUM-GI – 55 to 70
HIGH-GI – above 70
Here are some examples of the GI values for certain foods:
Breakfast Cereals
| All Bran with Fiber | 38 |
| Bran Buds | 47 |
| Oatmeal | 49 |
| Muesli, toasted | 43 |
| Oat Bran | 55 |
| Bran Chex | 58 |
| Raisin Bran | 61 |
| Cream of Wheat | 66 |
| Quick (One Minute) Oats | 66 |
| Puffed Wheat | 67 |
| Special K | 69 |
| Bran Flakes | 74 |
| Cheerios | 74 |
| Cream of Wheat Instant | 74 |
| Shredded Wheat | 75 |
| Grapenuts | 71 |
| Rice Krispies | 82 |
| Corn Chex | 83 |
| Corn Flakes | 92 |
Fruits
| Grapefruit | 25 |
| Prunes | 29 |
| Apricots, dried | 30 |
| Apple | 38 |
| Peach, canned in juice | 38 |
| Pear, fresh | 38 |
| Plum | 39 |
| Strawberries | 40 |
| Orange, Navel | 42 |
| Peach, fresh | 42 |
| Pear, canned | 43 |
| Grapes | 46 |
| Papaya | 56 |
| Banana | 52 |
| Kiwi | 58 |
| Fruit Cocktail | 55 |
| Mango | 51 |
| Apricots, fresh | 57 |
| Figs, dried | 61 |
| Apricots, canned | 64 |
| Raisins | 56 |
| Cantaloupe | 65 |
| Pineapple, fresh | 66 |
| Watermelon | 72 |
What are the pros? The GI Diet is good for people who like to have more freedom in what they choose to eat. Foods are separated into 3 categories -green, yellow and red – so it’s very simple to follow. There are guidelines for portion size of carbs, protein and a few other foods (i.e. nuts and avocadoes), but many of the “green” items can be eaten in unlimited quantities.
What are the cons? There is still some debate over how GI is measured, and how it affects individuals. It also promotes a “good food/bad food” mentality, which some experts say doesn’t work in the long term. Dietitians point out that a low GI score doesn’t always mean healthy (for example, potato chips are 45).
Costs: Our GI group was provided with two books, courtesy of Chapters.
$19.95 $35.00
Here are a few websites that have more information:
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