Glycemic index


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Glycemic index

  1. 1. TheGlycemic IndexWhat is the Glycemic Index of food? If I eat foods with a low Glycemic Index can I eatThe Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods as much as I want?by how much they raise blood glucose levels compared to a standard No. Using the Glycemic Index to choose foods is only one part offood. The standard food is glucose or white bread. healthy eating. Healthy eating also means:Why should I eat foods with a low Glycemic Index?Eating foods with a low Glycemic Index may help you to: w Eating at regular times w Control your blood glucose level w Choosing a variety of foods Milk Vegetables from all food groups w Control your cholesterol level Grains & Meat & w Limiting sugars and sweets Starches Alterna- w Control your appetite tives Fruit w Reducing the amount of fat you eat w Lower your risk of getting heart disease w Including foods high in fibre w Lower your risk of getting type 2 diabetes w Limiting salt, alcohol and caffeineUse these meal planning ideas to include the Glycemic Indexas part of healthy eating. w njoy vegetables, fruits and low-fat milk products with your E Remember that checking your blood glucose before meals. These are carbohydrate-rich foods that, in general, have and 2 hours after a meal is the best way to know how low glycemic index. your body handles the meal. w lan your meals with foods in the low and medium Glycemic P Index starch choices on the list that follows. w ry foods such as barley, bulgar, couscous, or lentils, which have T a low Glycemic Index. w onsult a registered dietitian for help with choosing low GI C foods, adapting recipes, and other ways to incorporate low GI foods in your meal plan.Printed September 2008 Check out the Canadian Diabetes Association website,, for more information.
  2. 2. A lot of starchy foods have a high Glycemic Index (GI). Choose mediumand low GI foods more often. Low GI (55 or less) * † Medium GI (56-69) * † High GI (70 or more) * † Choose most often 333 Choose more often 33 Choose less often 3 One change I will make now is: Breads: Breads: Breads: 100% stone ground whole wheat Whole wheat White bread Heavy mixed grain Rye Kaiser roll Pumpernickel Pita Bagel, white Cereal: Cereal: Cereal: All Bran™ Grapenuts™ Bran flakes Bran Buds with Psyllium™ Puffed wheat Corn flakes Oat Bran™ Oatmeal Rice Krispies™ Quick oats Grains: Grains: Grains: Barley Basmati rice Short-grain rice Bulgar Brown rice Pasta/noodles Couscous Parboiled or converted rice Other: Other: Other: Sweet potato Potato, new/white Potato, baking (Russet) Yam Sweet corn French fries Legumes Popcorn Pretzels Lentils Stoned Wheat Thins™ Rice cakes Chickpeas Ryvita™ (rye crisps) Soda crackers Kidney beans Black bean soup Split peas Green pea soup Soy beans Baked beans*expressed as a percentage of the value for glucose † Canadian values where available Adapted with permission from: Foster-Powell K, Holt SHA, Brand-Miller JC. International table of glycemic index and glycemic load values Am J Clin Nutr. 2002;76:5-76 111018 08-395 09/08 Q-2M