Graph describing the rise of blood sugar after meals.
From Wikipedia, the free encyclopedia
Classification
GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:
| Classification | GI range[9] | Examples[9] |
|---|---|---|
| Low GI | 55 or less | beans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame); most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; fructose; mushrooms; chilis |
| Medium GI | 56–69 | not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice,[10] regular ice cream, sucrose, banana |
| High GI | 70 and above | white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, glucose, maltose, maltodextrins, potato, pretzels, bagels |
***********************************************************************
excerpts from Mayo article:
Understanding GI values
There are various research methods for assigning a GI value to food. In general, the number is based on how much a food item raises blood glucose levels in healthy research participants compared with how much pure glucose raises their blood glucose. GI values are generally divided into three categories:
Low GI: 1 to 55
Medium GI: 56 to 69
*High GI: 70 and higher
For example, raw carrots have a GI value of 35. This means that if you eat enough carrots to consume 1.8 ounces (50 grams) of digestible carbohydrates (sugars and starches), your blood glucose level after eating the carrots will be 35 percent of the blood glucose level after eating 1.8 ounces (50 grams) of pure glucose.
Comparing these values, therefore, can help guide healthier food choices. For example, an English muffin made with white wheat flour has a GI value of 77. A whole-wheat English muffin has a GI value of 45.
via Glycemic index diet: What’s behind the claims – Mayo Clinic.
******************************************
Related articles
euzicasa 